Story

Guided Breathing 

Body Scan

Doodling

Comforting Childrens’ stories

Waterfall sounds

Listen to nature sounds

Short Motivational Film

Color the World with Kindness Film 

Free Coloring Pages for Teens

No Bake Cookie Recipe Video 

Learn how to meditate 

Now try to meditate!

Learn 4-7-8 breathing

Coping skills for anxiety

Workout at home with no equipment 

Read a book

Journal 

Take a virtual museum tour

Stretch your body

Write a letter to those in need 

• STRONG by Zumba (On YouTube) combines bodyweight, cardio, muscle conditioning and plyometric training synced to music. Several at-home workout options are available on YouTube with no equipment needed. Options include 7-minute, 20-minute and 30-minute classes.

• Les Mills-This workout class creator is offering free classes on their streaming platform, LES MILLS on Demand until the coronavirus outbreak is over. The site has 95 video classes for Body Combat, Body Pump, Barre, cardio training, mindfulness and more.

• Stretch and Grow of the Rockies is a kids health and wellness enrichment company that teaches children age-appropriate fitness and yoga routines.Jillian Sterner is the CEO and has started uploading daily “Brain Breaks” on YouTube that include a 10-minute video of yoga poses, breathing techniques, and exercises.

• Fitness Blender offers hundreds of free workout videos ranging in difficulty, length, and body focus.

• Down Dog maintains five fitness and yoga apps that offer yoga practices or at-home workouts: Down Dog, Yoga for Beginners, HIIT, Barre and 7 Minute Workout. Down Dog is making the apps free until April 1. Students and K-12 teachers have free access until July 1.

• YMCA 360 is an "on-demand" healthy living network. The YouTube channel offers several 15-minute workout routines.

• Stretch your body-Quick ten minute yoga morning stretch

• Look out for free live classes on Instagram

1. Mindful Eating

In this exercise, your teen will learn how to eat mindfully. The example used is an orange, but it can be almost anything.

Here’s what to do:

1. Start by holding your orange and rolling it in your hand, noticing how it feels.

2. Hold the orange close to your nose and take a sniff. Think about what it smells like.

3. Pay attention to what it looks like and what it feels like.

4. Peel your orange mindfully, and stay present.

5. Taste the orange, noting the flavor, the texture, the juiciness, etc.

2. Mindful Breathing

Mindful breathing is another simple exercise your teen can try. He or she will focus on breathing, but refrain from forcing themselves to breathe in a certain way.

Have your teen follow these steps:

1. Sit in a comfortable position and close your eyes.

2. Breathe normally and notice how it feels; pay attention as the air goes in and out of your lungs.

3. Notice how your breath moves your body; does your chest and/or your belly rise and fall as you breathe?

4. Sit for a few minutes, paying attention to your breathing, and become as relaxed as you can be.

5. If your mind starts to wander from the task at hand, gently guide it back to your breath.

3. Mindful Walking

Mindful walks are great ways to practice and maintain mindfulness in your everyday life, and your teenager will likely feel the same.

Guide them through these four easy steps:

1. Pick up one foot and take a slow-motion step forward. Notice what you have to do to stay balanced.

2. Walk in slow motion, one step at a time. Pay attention to how your arms, legs, and feet move as you walk.

3. Breathe in and out in time with your steps. Stay relaxed but keep your attention focused on your breath and your steps, working in tandem.

4. If your mind starts to wander, bring it gently back to your slow-motion walking.

4. Mindful Word

This exercise instructs you to choose a word that connects back to mindfulness and use it as an anchor to keep you present, calm, and collected. Teenagers should find it easy to follow and helpful in maintaining their mindfulness.

Here are the steps:

1. Think of a word that seems calm or soothing to you, like “peace”, “love”, “sunlight”, or “calm.”

2. Think the word to yourself, saying it silently in your own mind. Say it again as you breathe, once when you breathe in and once when you breathe out. Stay focused on the word.

3. If/when your mind begins to wander, gently bring it back to your word.

4. Challenge yourself to do this for one minute. If that seems too easy, try five minutes!

5. Mindful Driving

This is a great exercise for teenagers because it will not only help them become more mindful, it can also encourage them to be better and safer drivers.

Here’s how it works:

1. Take a moment before you start the car to cultivate greater awareness. Think about how it feels to sit in the driver’s seat right now.

2. Take one slow, deep breath as you settle into your seat. Make sure you are comfortable and you can easily reach the pedals. Adjust your seat if necessary.

3. Fasten your seat belt and say to yourself, “I plan to pay attention while I’m driving. I plan to drive safely and well.”

4. Shift your attention to the mirrors, checking to make sure they are in the right position and adjusting them if they are not.

5. Take another slow, deep breath and start the car. Expand your awareness to the area directly around the car, looking for people, other cars, or anything else that could be an obstacle.

6. As you drive, pay attention to any of the many situations that require you to slow down or speed up. Keep your attention focused on your driving and the situations around you.

7. If you feel distracted or find your mind wandering, remind yourself that you are driving and refocus on the task at hand.

Click here to see these five exercises explained in detail.

Here are links to meditation based calming strategies

1. Learn how to meditate 

2. Now try to meditate!

3. Take a mindful minute

4. Daily Calm 10 minute meditations 

5. Calm body meditations

6. Calm mindfulness anxiety hack

Here are some apps that can be helpful for calming self-harm urges, anxiety, depression, mood tracking, etc.

1. Calm Harm-An app to help calm your urge to self-harm

2. Calm-An app for mediation, sleep, and relaxation based on mindfulness

3. Headspace-An app for mediation, sleep, and relaxation based on mindfulness

4. 10% Happier- An app for mediation, sleep, and relaxation based on mindfulness (They often have specials for students)

5. Mindshift- An app that uses strategies based on Cognitive Behavioral Therapy (CBT) to help you learn to relax and be mindful, develop more effective ways of thinking, and use active steps to take charge of your anxiety.

6. Moods: An app that easily helps you to track your moods 

Grief Resources: click the link to check out a video the East team created about the 7 stages of grief.