Well Being Wednesday

Feelings Chart
 
There are lots of different ways we can show how we are feeling, if we are happy we might smile or laugh, if we are hurt we might get upset or cry. But sometimes we can keep how we are feeling hidden on the inside and it can be difficult to share those feelings with other people. Talking about our emotions and why we feel that why is important as it can help to stop us experiencing those uncomfortable emotions.
 
Why not talk about some of the different emotions you have felt before? You can then create a feelings chart for your family to use like the one below, or you could use this one if you like. Your family can add photographs or their names to small pieces of paper and move them around to communicate how you are all feeling. 
 
You could think of some different ways to deal with these emotions and add them to your chart. For example, if you are feeling angry you might want to take three deep breaths and count slowly to ten. If you are feeling worried or scared, you could talk to someone you trust. 
 
Remember, we all experience these emotions sometimes, but it's so important to share how we feel as this can help us to deal with any feelings that make us uncomfortable.  
Things I Can and Can't Control 
 
Can you make it snow tomorrow? No? Why not? We can't control the weather, can we? What about our words? Can we control them? Or our feelings?
 
Sometimes it is difficult for us to understand that there are some things in life we just can't control. Understand what we can and cannot control is important for  our emotional well-being. Trying to control things outside of our control can leave them feeling worried or overwhelmed or uncomfortable.  Today we are going to share a quick little activity to help you to think about the things you can and can not control. 
 
This video may be a useful starting point for families https://www.youtube.com/watch?v=nxacynVqWd8
 
Together, create a hand or circle map to explore the things you can and can not control.
 
If we are experiencing overwhelming or out-of-control feelings, there are 5 things we can control right now in the moment, use your fingers to count them out. 
 
1. I can control my breathing.
2. I can control my thoughts.
3. I can control my words to myself.
4. I can control my words to others.
5. I can control my body.
Be Kind To Yourself 
Being kind to ourselves is a really important way of looking after our well being. We can do this in lots of ways; by making time to do the things we enjoy, getting enough sleep or even just taking deep breaths. Can you think of some different ways that you can make sure you are looking after you?
Breathing Exercises
Take a mindful minute to concentrate on your breathing. This can be a really helpful strategy when you are feeling worried, angry or overwhelmed. Try the different exercises below.
Things to look forward to jar
Things are still a little bit strange at the moment, and we can't perhaps do all of the things we usually enjoy. This well being activity is designed to help you to think about all of the things you have to look forward to! With the summer holidays coming up, you might have lots of things you are really looking forward to. This could be  a long lie in, a picnic in the park, a zoom chat with your friends or even just a break from home learning! There will be some things that we won't have to wait too long for but there also might be things that we may have to wait a little longer for, like going swimming or to the cinema so try to include a mix of things you don't have to wait too long for as well as things that may still be a little while away. 
Mindful Labyrinths

Labyrinths have been around for over 4,000 years with labyrinth stone wall carvings, clay tablets and coins dating back to the Bronze Age. Labyrinths have been featured in Greek and Roman mythology and, in the Middle Ages, they started to appear in churches and temples around the world. Labyrinths have been used by many different cultures and religions across time as they have been known to be used for relaxation, meditation and prayer that can bring spiritual and emotional well-being to the lives of those who used them.

Now, labyrinths can be found in hospital gardens, parks, schools and home gardens as they are known for their meditative properties.

What is a Labyrinth?

A Labyrinth is not a maze; a maze has blind dead ends that are used to confuse and trick the mind. A labyrinth is a spiral course having a single, winding unobstructed path from the outside to the centre that is used to calm and relax.

What is a Finger Labyrinth?

A finger labyrinth is similar to a full sized labyrinth you would walk except it is on a much smaller and more portable scale. The user traces the path to the centre using your finger rather than with their feet. There are many different kinds of labyrinths differing in size and complexity.

Finger Labyrinths are known to help children relax, feel better when they are sad or scared, deal with situations when they feel ashamed or embarrassed and help them to concentrate.

How to do a Finger Labyrinth Meditation?

  1. Take deep breaths to begin to relax and focus on the entrance to the labyrinth.
  2. Place your pointer finger from your non-dominate hand on the entrance of the labyrinth. If you find this too awkward at first, use your dominate hand. However, over time, keep trying your non-dominate hand. This helps keep the mind focused on the meditation due to the challenge it presents.
  3. Slowly trace the pattern of the labyrinth with your finger allowing your mind to clear from extra thought and focus solely on following the path of the labyrinth.
  4. “Walk” to the centre of the labyrinth and rest momentarily, taking deep breaths observing how you are feeling.
  5. Retrace your path out of the labyrinth.
  6. Sit back, breathe deeply and relax. Observe how you are feeling again.