#MoveCalmThrive
Day 1
Make space, make space in your home for movement, for the activities you love, make space in your day for self-care, make space in your mind and body for healing and wellbeing
Reflection: Journal, “What self-care practices can I commit to?” “ Where in my life do I need to create space?”
Reflection for kids and the whole family: “What is one thing you do everyday that you’re grateful for?”
Day 2: Meditation
For ages 3-8yrs. Take a journey to your calm, relaxing tropical island. Feel peaceful, relaxed, safe and happy.
Slow flow: Creating space in mind and body to invite into your life what will serve you most.
Guided meditation and visualisation to journey to inner stillness, full length 35mins
Day 3: Movement
30 minute vinyasa yoga practice to move energy around the body, release tension in the spine, shoulders and hips.
Reflection: Journal - “where in my life do I feel stuck?”
#movecalmthrivekids Reflection: share with your family a time when you have felt confident
Day 4: Self-Compassion
Gentle yoga: You can't stop the waves but you can learn to surf.
Thrive: Give yourself a compassion break - place your hand on your heart, take a deep breath “I’m doing the best I can in this moment”
Journal prompt: “Where in my life do I need to show myself more compassion.
#movecalmthrivekids
Share: What have you done recently that you are proud of?
Day 5: Impermanence
Soften and release
Day 6: Be with what is
10 min Body Scan Meditation
Day 7: Peace
Reflection: What do you love doing that gives you a sense of peace? Gardening, listening to gentle music, doing a jigsaw puzzle, doing a guided meditation, going for a walk? Write down 3 things that help you to feel peaceful and commit to doing 1 of these everyday.
Day 8: Gratitude
Open heart gratitude flow
Reflection: write down 3 things you are grateful for, why you are grateful and how it makes you feel.
Really soak up the feeling - you’re shaping your brain for the better!
Day 9: Find a steady place
Day 10: Smile
Let tension drain away and soak your body, mind and heart in a warm, friendly smile.
Your challenge for today is to smile as often as you can, even if you don’t feel like it....especially if you don’t feel like it...offer yourself this small gesture to boost your mood
Day 11: Tune-In, Replenish
Enjoy a tapping exercise to boost energy
Day 12: Inner Resources
Connect to your inner resource to support you to navigate the ups and downs of life
Reflection, Journal Prompt: What are your inner resources that you are drawing on the most currently, how are they serving you?
Day 13: Inspiration
Who inspires you? What qualities do they have that you admire? Can you see these qualities within yourself?
Take a gentler approach to yoga
Your challenge is to think of 3 people - real or figures of mythology, gods or goddesses, political figures, family members or friends - what quality in each inspires you? Allow the light of others that inspire you to light the way.
Day 14: Kindness
Acts of kindness release Oxytocin and Serotonin helping us to feel connected, calm the nervous system and enhance wellbeing
Day 15: Mantra
Day 16: Release
Release tension: Soften around the shoulders and spine
Day 17: Feel to Heal
Restorative yoga flow, Slow down
Day 18: Connection
We’re wired for Connection
Day 19: Courage
You are braver than you think...it takes courage to open to your vulnerability, to the mysteries of life, "to grow up and become who you really are" E.E.Cummings.
Day 20: Presence
"The little moments? The little moments aren't little at all, they are your life." Jon Kabat-Zinn
Restorative yoga, Slowing down and finding presence
Day 21: Happiness
Happiness is a skill.
Did you know that only 10% of our happiness is determined by our external circumstances, and 50% is determined by our genes, therefore 40% of our happiness our determined by daily activities.
