"Just because you don't understand it doesn't mean it isn't so" - Lemony Snicket
In these strange and uncertain times it can be difficult to quite put your finger on why you feel in a certain way. It may be that you feel sad, cross or worried, but, as Lemony Snicket said, just because you don't know why you feel like this, it doesn't make it any less tough. On this page I will put a focus on well-being and mindfulness. Visit this at any time. If you feel like you need more help, visit
Mindfulness means paying full attention to something. It means slowing down to really notice what you're doing. Being mindful is the opposite of rushing or multitasking. When you're mindful, you're taking your time, focusing on one task at a time.
This week is mental health awareness week. You can see a list of activities to try daily that will not only help your own mental health but that of others too. Let me know on firstname.lastname@example.org which ones you did and how successful they were.
The tense and release muscle relaxation is an exercise that relaxes the mind and body by progressively tensing and releasing those large muscle groups.
In this activity, you will gently tense and then release each large muscle group without straining too hard. Try to tense each muscle for approximately 5 seconds for the best results.
This activity is perfect prior to going to sleep because it helps the body release tension. Have your child try this activity lying down after they get into bed for the night.
Starting at the feet, gently squeeze the muscles in the feet by tightening them, then slowly releasing. You can also point the toes up and then back down for a gentle release.
Next, squeeze the large muscles in the calves for 5 seconds, then gently release. Working your way up the body, squeeze the thigh muscles for 5 seconds then gently release.
Notice how much calmer you feel already.
Next tense and release the hips and buttocks. You can also do this by straightening the legs and then releasing the tension.
Squeeze the abdomen and chest next and gently release. Notice the wave of relaxation moving through you.
Now slowly draw both hands into fists and squeeze tightly for about 5 seconds then release. Point your arms and hands out straight while squeezing tightly then releasing next.
Finally, shift your attention to your neck and shoulders. Raise your shoulders up towards your ears and squeeze for 5 seconds then release. Do this a couple more times and feel the gentle release.
Gently move your head from side to side 2-3 times and then relax.
If you would like to, you can continue this activity back down the body for more relaxation.
This activity grounds you into the physical body and it's a great way to practice mindfulness. The tensing and relaxing of the muscles of the body helps release the strain and stress of the day helping your child get a wonderful night's rest