Mindfulness: Paying attention to the present moment on purpose, without judging Belly breathing: Breathe in so your belly rises, then out so it falls Box breathing: Breathe in for 4, hold for 4, out for 4, hold for 4 Smell the flower, blow the candle: Breathe in through the nose, out slowly through the mouth 5-4-3-2-1 grounding: Name 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste Body scan: Notice each part of your body from toes to head Mindful eating: Eating slowly and noticing taste, smell and texture Mindful walking: Walking slowly and noticing each step Mindful listening: Listening to sounds or a person without interrupting Loving-kindness: Sending kind wishes to yourself and others Gratitude practice: Naming things you are thankful for Gratitude journal: Writing a few thankful things each day Meditation: Training attention by focusing on something like the breath Focus anchor: Something to return your attention to, such as breathing Wandering mind: When thoughts drift; gently bring attention back Pause button: Stop for a moment before reacting STOP skill: Stop, Take a breath, Observe, Proceed Calm-down corner: A quiet place to rest and settle feelings Calm jar: A jar of glitter and water that settles as you breathe Progressive muscle relaxation: Tighten then relax each muscle group Squeeze and release: Make fists tight then let go to release tension Stretching: Gently moving muscles to release tension Yoga: Poses, stretching and breathing for strength and calm Child's pose: A yoga pose kneeling and folding forward Tree pose: A yoga pose standing on one leg for balance Mountain pose: A yoga pose standing tall and still Cat-cow: A yoga movement arching and rounding the back Visualization: Imagining a calm, peaceful place Safe place imagery: Picture a place where you feel safe and happy Positive self-talk: Saying kind and encouraging things to yourself Affirmation: A short positive statement, such as 'I can try' Self-compassion: Treating yourself with the kindness you'd give a friend Sleep hygiene: Habits for good sleep, like a regular bedtime Hours of sleep for school-age kids: 9 to 12 hours Hours of sleep for teens: 8 to 10 hours Screen-free time before bed: Helps your brain wind down Nature walk: Spending time outside to feel calmer Journaling: Writing down thoughts and feelings Drawing feelings: Using art to show feelings Listening to calm music: Helps the body relax Hug a stuffed animal: A comfort that can calm Name it to tame it: Naming a feeling can make it feel smaller Weather report: Describing your feelings like weather, such as stormy or sunny Mood meter: A chart for rating your feelings by energy and pleasantness Feelings are like waves: They rise, peak and pass Observe without judging: Notice thoughts as if clouds passing Beginner's mind: Seeing things as new, with curiosity Single-tasking: Doing one thing at a time with full attention Digital detox: A break from phones and screens Take 3 breaths: A quick reset any time Stress: The body's response to a challenge or pressure Fight, flight or freeze: The body's automatic reactions to danger Heart rate and calm: Slow breathing helps slow your heartbeat Anxiety toolkit: A list of strategies you can use when feeling worried Ask for help: A strong skill; talk to a trusted adult when feelings are too big Counselor: A trained person at school who helps with feelings and problems Therapist: A trained professional who helps people with mental health Mental health: Your emotional, psychological and social well-being Physical activity and mood: Exercise can boost mood and reduce stress Balanced day: Mix of learning, play, rest, food and friends Free flashcards from Peabody at peabody.kids/flashcards/mindfulness-skills