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Hello Students and Families,
My name is Mrs. Morales and I am the School Counselor for all students with the last names of N-Z in grade 6 and Le-Z in grades 7 & 8. It is my goal to provide a safe and welcoming space for my students where they can seek academic, social and/or emotional support. I have included some mindfulness lessons and activities below. I hope you find some of these practices to be helpful!
Have a wonderful school year!
Be well, Mrs. Morales
The Power of Visualization
The Power of Visualization
Visualization: visualizing something for relaxation purposes or for making positive changes. This includes visualizing a relaxing scene, the stages of a breath or healing.
Visualization: visualizing something for relaxation purposes or for making positive changes. This includes visualizing a relaxing scene, the stages of a breath or healing.
Above is an Ocean Visualization created by Mission Be. Students and some parents have received information and workshops from this organization. You can find this, and other videos, on YouTube.
So, how do I do it?
1. Find a comfortable place to sit or lie down.
2. Begin by taking a few deep breaths to help you to relax. Breathe in through your nose, out through your mouth.
3. Picture in your mind a place that relaxes you or brings to you a feeling of calm. Some people wish to add visuals to their scene, such as a colorful garden, a waterfall or a walking path, but this is your choice.
4. Imagine that you are in this place; pay attention to your senses. What do you see? Do you hear anything? Do you smell anything? What do you feel? Can you taste anything?
5. Continue your breathing and practice grounding yourself in this place.
6. When you are ready, gently wiggle your fingers and toes and slowly open your eyes.
gratitude stones
gratitude stones
Gratitude: the quality of being thankful; readiness to show appreciation for and to return kindness.
Gratitude: the quality of being thankful; readiness to show appreciation for and to return kindness.
It is always important to remain grateful, especially in times that bring about feelings of fear, stress or anxiety. Creating visual, colorful stones is a stress relieving and fun way to remind ourselves what we are grateful for.
Directions:
Start by collecting some rocks or stones, preferably in the medium to large size.
Use paint or permanent markers. Paints work the best.
While looking at your stone, visualize a place, word, memory, affirmation or time that brings you inner peace. The rock will be a reminder of your own strength/resilience/happiness and serve as a daily inspiration.
Draw, paint and design your rock.
When it has dried, place your rock in a special place. You may wish to place it in a garden outside of your home or on a bedside table so that you see it each morning (some of mine are placed on my desk at school).
When you see this rock each day may it remind you that, no matter how bad things seem to be, there is always something to be grateful for. Use the power of visualization (discussed previously) to bring you back to your happy place.
Some examples: Words such as, Happy; Breathe; Love; Calm; Listen; Be Present; Laugh; Sing; Dance; Live; etc. It may even be an activity that you currently participate in or a memory of a happy time (a vacation location, your dog’s name, your favorite hobby, etc).
'dropping in': Mindfulness 5-4-3-2-1
'dropping in': Mindfulness 5-4-3-2-1
Let's talk about the concept of ‘dropping in’. This is a grounding technique, where one learns how to become one with, while also aware of, their environment. ‘Dropping in’ is a quick fix to focus your attention in the present moment when you feel your mind beginning to wander. It invites the person to become aware of their physical, auditory, olfactory and visual surroundings, while concentrating on their breath.
Now, let's practice the Mindfulness 5-4-3-2-1 Grounding Technique:
Stand with your eyes closed, focus on your breath and think of the following. State the following aloud:
5 Things that you can SEE
4 Things you can FEEL
3 Things you can HEAR
2 Things you can SMELL
1 Thing you can TASTE
Self-Care is Important.
Self-Care is Important.
Taking care of your physical, as well as mental health is very important. Here are some examples below, as well as a recipe for a Peppermint Hand Scrub that we made in the Mindfulness Club.
Examples of Self-Care:
Take some deep breaths
Meditate
Practice yoga
Go for a walk or run
Listen to your favorite music
Watch your favorite movie or TV show
Read a book
Play an instrument or sing
Dance
Go outside and enjoy nature
Stretch
Journal or doodle
Make a vision board
Plant a garden/some flowers
Paint or draw
Give yourself a manicure
Drink a full glass of water
Eat your favorite snack
Talk to or text someone that you love
Spend time with your pet(s)
Peppermint Sugar Scrub
Peppermint Sugar Scrub
(makes 4 small jars)
(makes 4 small jars)
Ingredients:
Ingredients:
2 cups sugar
5 crushed candy canes (small)
1 cup coconut oil
15 drops peppermint oil
Directions:
Directions:
1) In a bowl, mix together all ingredients (coconut oil may have to be heated/softened a bit)
2) Spoon into small containers
3) Wrap ribbon around & decorate with a label and small candy cane (optional)
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