Flashcards › Health & Life Skills › Social-Emotional Learning
Mindfulness and Calming Skills
Simple practices for calm, focus and kindness.
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60 cards
- MindfulnessPracticePaying attention to the present moment on purpose, without judging
- Belly breathingPracticeBreathe in so your belly rises, then out so it falls
- Box breathingPracticeBreathe in for 4, hold for 4, out for 4, hold for 4
- Smell the flower, blow the candlePracticeBreathe in through the nose, out slowly through the mouth
- 5-4-3-2-1 groundingPracticeName 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste
- Body scanPracticeNotice each part of your body from toes to head
- Mindful eatingPracticeEating slowly and noticing taste, smell and texture
- Mindful walkingPracticeWalking slowly and noticing each step
- Mindful listeningPracticeListening to sounds or a person without interrupting
- Loving-kindnessPracticeSending kind wishes to yourself and others
- Gratitude practicePracticeNaming things you are thankful for
- Gratitude journalPracticeWriting a few thankful things each day
- MeditationPracticeTraining attention by focusing on something like the breath
- Focus anchorPracticeSomething to return your attention to, such as breathing
- Wandering mindPracticeWhen thoughts drift; gently bring attention back
- Pause buttonPracticeStop for a moment before reacting
- STOP skillPracticeStop, Take a breath, Observe, Proceed
- Calm-down cornerPracticeA quiet place to rest and settle feelings
- Calm jarPracticeA jar of glitter and water that settles as you breathe
- Progressive muscle relaxationPracticeTighten then relax each muscle group
- Squeeze and releasePracticeMake fists tight then let go to release tension
- StretchingPracticeGently moving muscles to release tension
- YogaPracticePoses, stretching and breathing for strength and calm
- Child's posePracticeA yoga pose kneeling and folding forward
- Tree posePracticeA yoga pose standing on one leg for balance
- Mountain posePracticeA yoga pose standing tall and still
- Cat-cowPracticeA yoga movement arching and rounding the back
- VisualizationPracticeImagining a calm, peaceful place
- Safe place imageryPracticePicture a place where you feel safe and happy
- Positive self-talkPracticeSaying kind and encouraging things to yourself
- AffirmationPracticeA short positive statement, such as 'I can try'
- Self-compassionPracticeTreating yourself with the kindness you'd give a friend
- Sleep hygienePracticeHabits for good sleep, like a regular bedtime
- Hours of sleep for school-age kidsPractice9 to 12 hours
- Hours of sleep for teensPractice8 to 10 hours
- Screen-free time before bedPracticeHelps your brain wind down
- Nature walkPracticeSpending time outside to feel calmer
- JournalingPracticeWriting down thoughts and feelings
- Drawing feelingsPracticeUsing art to show feelings
- Listening to calm musicPracticeHelps the body relax
- Hug a stuffed animalPracticeA comfort that can calm
- Name it to tame itPracticeNaming a feeling can make it feel smaller
- Weather reportPracticeDescribing your feelings like weather, such as stormy or sunny
- Mood meterPracticeA chart for rating your feelings by energy and pleasantness
- Feelings are like wavesPracticeThey rise, peak and pass
- Observe without judgingPracticeNotice thoughts as if clouds passing
- Beginner's mindPracticeSeeing things as new, with curiosity
- Single-taskingPracticeDoing one thing at a time with full attention
- Digital detoxPracticeA break from phones and screens
- Take 3 breathsPracticeA quick reset any time
- StressPracticeThe body's response to a challenge or pressure
- Fight, flight or freezePracticeThe body's automatic reactions to danger
- Heart rate and calmPracticeSlow breathing helps slow your heartbeat
- Anxiety toolkitPracticeA list of strategies you can use when feeling worried
- Ask for helpPracticeA strong skill; talk to a trusted adult when feelings are too big
- CounselorPracticeA trained person at school who helps with feelings and problems
- TherapistPracticeA trained professional who helps people with mental health
- Mental healthPracticeYour emotional, psychological and social well-being
- Physical activity and moodPracticeExercise can boost mood and reduce stress
- Balanced dayPracticeMix of learning, play, rest, food and friends
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