Part of ensuring we have good mental health

Part of ensuring we have good mental health is to improve our skills in. . . • making and maintaining meaningful relationships with the people in our life (relate); • being able to calm down when we get stressed (regulate); • making sense of our feelings through reflection (reflect).

Here are some activities that will help you develop these skills. The order does not really matter, but the first one is helpful as sitting mindfully is mentioned in a few of the activities. In the top left corner of each slide you will see if it is a relate, regulate or reflective activity. Enjoy!

Regulate through mindfulness Mindfulness is being in the present moment in a particular way without judgement. Sitting Mindfully Sitting mindfully means sitting alert but relaxed. If you are sitting in a chair, your back is straight and not leaning against the back of the chair and your hands are rested in your lap. Your feet are both on the floor. If you are sitting on the floor, you have your legs crossed and your hands rested on your knees.

Regulate through mindfulness Weather Check Sit mindfully. Let your gaze drop a bit in a relaxed way or close your eyes. Notice any thoughts that pop up in your mind. You don't need to react to them, just notice them. Notice your mood. Can you name it? How does your body feel? Now, put your attention on your breath. Notice the cold air coming into your nostrils as you breathe in, and the warm air coming out as you breathe out. Continue to for a minute or three, keeping your mind on your breathe, and if it wanders to other things, just bring it back to your breathe. Gently open your eyes and notice how you feel now.

Regulate through mindfulness Mindfulness is being in the present moment in a particular way without judgement. Mindful Mood • Our mood can affect how we behave. • Sit mindfully. • Take three breaths then notice your mood. • Where in your body do you feel your mood? What does it feel like? • Now use some paper to draw your mood. Colours, shapes, pictures or words might work. • I wonder if your mood will change during the day?

Reflect When we do things automatically without noticing it is the opposite of mindfulness. We call it autopilot. Are you noticing? On the A 5 sheet of paper, carefully trace around one hand. On the little finger, write one thing you remember tasting today. On the ring finger, write something you recall smelling today. On the middle finger, write something you noticed hearing today. On the index finger, write something remember seeing today. Finally, on the thumb, write something you recall feeling today. Do you notice things as you experience them or is your mind somewhere else?

Regulate through mindfulness This practise will help to make you feel safe. Rings of Light 1. Sit mindfully, with your spine straight and body relaxed. Close your eyes and take three soft, slow, mindful breaths. 2. Imagine a glowing white light of wisdom between your eyebrows. Breathe out and send that light out and around you like a ring of protection. 3. Now see a red light of courage inside your throat. Breathe out and send that light around you. 4. Finally, see a blue light of calm inside your heart. Send the blue light around you as aa third ring of protection. 5. Take a moment to feel safe inside the rings of light around you. 6. Carry that safe feeling with you into your day.