Mindfulness

Grounding Technique:

Who am I? What is my name? How old am I? When someone is in an anxious state it can help regulate their emotions. Where am I?

If you are sitting, feel the chair under you and the weight of your body and legs pressing down onto it. Notice the pressure of the chair, or floor, or table against your body and limbs.

• Notice five things you can see, five things you can hear, and five things you can feel, taste, or smell.

• Take ten slow breaths. Focus your attention fully on each breath, on the way in and on the way out. Say the number of the breath to yourself as you exhale.

• Splash some water on your face. Notice how it feels. Notice how the towel feels as you dry. Use words in your mind to describe the sensations.

• Sip a cool drink of water.

• Turn your attention to the clothes on your body, whether your arms and legs are covered or not, and the sensation of your clothes as you move in them. Notice how your feet feel to be encased in shoes or socks how your feet feel resting on the floor.

Get up and walk around. Take your time to notice each step as you take one, then another.

• Stamp your feet and notice the sensation and sound as you connect with the ground.

• Clap and rub your hands together. Hear the noise and feel the sensation in your hands and arms.

• Stretch.

• Run your hands over something with an interesting texture. Describe it in your mind,

Put on a piece of instrumental music Give it all of your attention.

• Another option with music is to sit with a piece of paper and a pen. Start drawing a line as the music plays, representing it in the abstract on the page. Follow the music with your pen.

5 senses practice:

Feel - Massage your arms, legs, scalp etc

Sight - Notice the sights around you

Taste - Savor your food, enjoy the texture

Sound - Notice the sounds around you birds, the rain , cars driving by, laughter

Smells - What unique scents are you experiencing

Breathing techniques: https://blog.kidadl.com/articles/and-breathe-fifteen-mindfulness-activities-for-teenagers?fbclid=IwAR2WmZAhP7pP5xwpmvE90RSAtQbrnjo0JquNsLlJdxCGeWC8R1TTN2dkNDw

Guided Mindfulness

Calm YouTube Channel: https://www.youtube.com/watch?v=u3LL8mAvC-c&list=PLgdxvG3UlbieFodET6qWjYWPJ_IYzx7UR

Daily 10 Minute Meditations: https://www.youtube.com/watch?v=5vI8Kh3-epg&list=PLgdxvG3Ulbidz8n_l3rZdcAADnDJ6NFHO