Month: March 2024

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Happy Easter from Relax Kids

Spring time relaxationsย 

After all the fun of easter egg hunts, easter games, and lots and lots of chocolate, there’s no better time to do some relaxation!

Try these Spring time exercises at home:

Easter Egg – Imagine that you are a chocolate easter egg outside in the sunshine. You feel yourself melting slowly. Feel your whole body becoming relaxed and letting go as you melt and sink further into the floor.

Green Breaths – Lie down on the floor or bed and put your hand on your tummy. Breathe in and out gently and feel your tummy rising and falling. Now, as you breathe in, imagine you are breathing green light. It feels very calming and peaceful. Now breathe the green light out into the room. Fill the whole room with soft green light. Breathe in, breathe out, breathe in, breathe out.

Butterfly Massage – You may like to try these massage strokes on your child’s back or encourage siblings to give each other a relaxing massage. Imagine your thumbs are a caterpillar crawling up your child’s spine. Slowly and gently walk up the sides of the spine like a caterpillar. Walk right up to the neck and down again. Now, rub the back to warm it up. Finally practice some butterfly strokes and flutter your fingers all over your child’s head, neck and back.

Don’t forget to download your FREE Easter Pack!

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Activities for Easter Holidays

Here are some simple and fun activities to do with the children this Easter holiday!

Themed walksย 

Complete a ‘colour palette walk’ and note down the shades and tones you spot. 

A ‘Fruits of the Forest’ walk would allow children to collect stones, leaves and other special gifts from nature. You could even plan a ‘Treasure Hunt’ or an Easter Egg hunt where you could create a route together with your child and have a gift set up at the finish line for reaching your final destination! 

Holiday Journalย 

Try and see how many different types of leaves you can find. These can then be taken home and pressed into a lovely spring scrapbook to which all the family can contribute. Write poems and stories inspired by the break. 

Easter picnicsย 

Pack a basket full of your favourite foods and set out a blanket in your lounge or get out in the garden or park.

Forest sculpturesย 

Construct your own statue using things found from mother nature. 

Plant somethingย 

Give something back to nature, whether it is something you have found on one of your holiday adventures or the seeds from your fruits Remember to thank the great outdoors for the fun it has provided you with over this break.   Have a listen to the tracks below.

Winding Downย 

The Relax Kids Nature Meditations CD is a great way to finish off those busy days and relax your children and yet preserve their encounter with the great outdoors, in a productive, comforting way.ย 

Download your Free Easter Pack here!

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Have you seen the price of Easter eggs!

The joy of Easter has been reduced slightly by the huge increase in the price of Easter eggs this year – and they have got smaller!!

Shrinkflation!

One thing that hasnโ€™t been touched by shrinklation isโ€ฆ Our hearts! No matter the size of the eggs, the joy we share and the love we spread during Easter remain as big and beautiful as ever.

To help bring your family together, we have created a beautiful Easter.pack.

FREE EASTER PACK. – for calm, creativity and connection Pack includes: Easter affirmation cards Easter Bingo Magic Seeds Envelop Family Games and Activity Ideas.

Download your copy here.

Wishing you a magical Easter filled with love and joy!

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How to be happy

There is nothing more refreshing than being with a positive person, and nothing more draining than being with someone who constantly moans that their glass is half empty.  Positivity is attractive and infectious.   

How to be happy – stay positive!

Each day, we are met with challenges and situations that can either bring us down or help us step towards being positive. We can wake up feeling less than positive, but just this can be turned around in a short time by our attitude, thoughts and words. There has been some research in Harvard and Yale showing that when we have a positive thought, there is a biological change in the body as we release endorphins which make us feel better.

Here are some tips to help make each day a positive one. You may like to encourage your children to do one or two of these activities to help them grow up feeling positive and happy.

1 Say thank you

Make a list of all the things in your life that you appreciate. Consciously look out for the small things in life makes you appreciate life and living. It will help put troubles into context.

2 Appreciate friends

Make time to be with your friends and appreciate their qualities and the great times you have together.

2 Write positive affirmations

You may like to write positive affirmations on post it notes and put them around the house to remind you to. You could also put them in a notebook and add to the notebook each day.

3 Write a love letter

There is nothing better than receiving a love letter. Don’t wait for Valentines Day. Write a letter to yourself and remind yourself of your specialness.

4 Read positive news

As much as possible, try to surround yourself with positivity and listen to things that are positive. If you need to catch up with the news, counteract it with listening to some uplifting music, read a poem or enjoy a joke…anything that can help you keep your mood up.

5 Do good

One of the best ways to feel positive is to give your time, energy and money away to a good cause. Do something that makes you feel valuable and worthwhile, knowing that you are making a difference.

6 Smile

Even if you don’t feel like it, remember to smile. You can trick your mind into feeling better if you smile. It will also make you look younger and more attractive.

7 Spring clean

There is better feeling after you have given the house or room a good spring clean. It clears away all the cobwebs inside and out and seems to help reduce negative thoughts. Even if it is the last thing you feel like doing, try just 15 mins cleaning and see how much better you feel.

8 Believe in yourself

Build yourself up with self confidence and start to believe in yourself and others will start to believe in you.

9 Before sleep

Before you sleep list all the things you were pleased about today and write what you are looking forward to tomorrow.

10 Little steps

Each day commit to 2 things that you can do each day that are good for your body and/or your mind. It might be committing to drinking 2 litres of water or getting your 5 a day or going for a walk. Whatever it is commit to it and promise yourself you will do it without fail for at least a month.

There is nothing more refreshing than being with a positive person, and nothing more draining than being with someone who constantly moans that their glass is half empty.  Positivity is attractive and infectious.   

How to be happy – stay positive!

Each day, we are met with challenges and situations that can either bring us down or help us step towards being positive. We can wake up feeling less than positive, but just this can be turned around in a short time by our attitude, thoughts and words. There has been some research in Harvard and Yale showing that when we have a positive thought, there is a biological change in the body as we release endorphins which make us feel better.

Here are some tips to help make each day a positive one. You may like to encourage your children to do one or two of these activities to help them grow up feeling positive and happy.

1. Say thank you

Make a list of all the things in your life that you appreciate. Consciously look out for the small things in life makes you appreciate life and living. It will help put troubles into context.

2. Appreciate friends

Make time to be with your friends and appreciate their qualities and the great times you have together.

3. Write positive affirmations

You may like to write positive affirmations on post it notes and put them around the house to remind you to. You could also put them in a notebook and add to the notebook each day.

4. Write a love letter

There is nothing better than receiving a love letter. Don’t wait for Valentines Day. Write a letter to yourself and remind yourself of your specialness.

5. Read positive news

As much as possible, try to surround yourself with positivity and listen to things that are positive. If you need to catch up with the news, counteract it with listening to some uplifting music, read a poem or enjoy a joke…anything that can help you keep your mood up.

6. Do good

One of the best ways to feel positive is to give your time, energy and money away to a good cause. Do something that makes you feel valuable and worthwhile, knowing that you are making a difference.

7. Smile

Even if you don’t feel like it, remember to smile. You can trick your mind into feeling better if you smile. It will also make you look younger and more attractive.

8. Spring clean

There is better feeling after you have given the house or room a good spring clean. It clears away all the cobwebs inside and out and seems to help reduce negative thoughts. Even if it is the last thing you feel like doing, try just 15 mins cleaning and see how much better you feel.

9. Believe in yourself

Build yourself up with self confidence and start to believe in yourself and others will start to believe in you.

10. Before sleep

Before you sleep list all the things you were pleased about today and write what you are looking forward to tomorrow.

11. Little steps

Each day commit to 2 things that you can do each day that are good for your body and/or your mind. It might be committing to drinking 2 litres of water or getting your 5 a day or going for a walk. Whatever it is commit to it and promise yourself you will do it without fail for at least a month.

Send your child to a Relax Kids online class

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Relax Kids and Vestibular Activities

The vestibular system, in a sensory system that creates the sense of balance , good posture and spatial orientation.

In Relax Kids classes, we stimulate the vestibular system in both the MOVE section and the STRETCH section where we encourage children to stretch and balance. 

Relax Kids have always believed that vestibular movements such as dancing, crawling and rocking are important in the relaxation process of helping children self-regulate and get a feeling of calm in their body.

Movement helps children unwind, de-stress which in turn can improve their emotional resilience. By integrating activities such as rocking, swinging, or balance exercises, children can burn off any excess energy and get ready to calm down and relax.

Occupational Therapists use Vestibular Movements to help children who have an over responsive or under responsive Vestibular system.

A child that has an over responsive movement system may:

* Be fearful of playing and moving especially using playground or gym equipment 

* Suffer from travel sickness 

* Struggle when their head is in a different position 

* Not want to travel on  escalators or lifts

Help children with an over responsive movement system by not forcing them to travel in a lift or elevator and let them take the stairs. Give them a toy to squeeze when travelling and encourage them to look out of the window. Give them options of movements they enjoy.

A child that has an under responsive movement system may:

* Appear hyperactive and be constantly moving

* Move or use fidget toys to help them concentrate 

* Be fearless with movement and take risks

Help children with an under responsive movement system by encouraging them to move as much as possible, especially outside. Encourage them to develop skills as they move such as skipping and jumping (hop scotch). Give them a wobble board or inflatable cushion to sit on so they can keep moving.  Encourage relaxation breaks in between the movement. 

Find out more about Relax Kids classes and our online classes here

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Helping children with Special Educational Needs relax

Children with autism, ADHD, and other Special Educational Needs often face challenges when it comes to managing their emotions and regulating their behaviour.

Relax Kids sessions can help. A Relax Kids session includes movement, games, gentle stretching, self/peer massage, breathing, affirmations and visualisations. The system has been designed to take children into a state of easy and deep relaxation. Relaxation techniques help calm the body and mind and help reduce stress, anxiety, and feelings of overwhelm, making it a valuable tool for children who struggle with attention, hyperactivity, impulsivity, and sensory sensitivities.

One of the key benefits of Relax Kids is that they learn tools that can be used at home, in school, or out in the community. Children are building a set of tools to help them stay calm and focused in challenging situations. Below are some examples of using Relax Kids with children with Special Educational Needs โ€œYou can actually see them begin wind down during the sessions. One of the boys with autism, aged seven, often got extremely anxious and stressed in the playground, and would come in angry and unable to calm himself down. I sat with him and did some breathing exercises. I could immediately see his mood change. I then wrote them on the wall for the rest of the boys to use. After a few months, he started using the exercises himself to self-regulate.โ€ โ€“ Audrey Clemenson, Autism Support Coordinator for Perth and Kinross

โ€œWe ran a five day course using Relax Kids. On the first day, one boy was very wild and couldnโ€™t sit still. By day two, he was less so. On day three, I saw a huge difference. He loved the sessions and his Mum was blown away. By day five, he was requesting particular tracks from relax Kids CDs. It gave the parents coping strategies and toolsโ€ฆ it empowered them. Before, the parents felt unable to cope, but those few hours really gave them some effective tools. It also allows the children to develop the skills they need to relax and makes them more able to deal with challenges.โ€ Clare Burnett, Community learning and development worker for schools, at our Ladyโ€™s High School, Motherwell (ASN school)

โ€œFrustration with communication and difficulty with emotional literacy are two of the main difficulties for Deaf young people. The stories sign well, and would be helped by including visual prompts that the children could maybe hold while they were watching what was being signed – they can also be used as anchors, so that the children can hold their prop while the story was signed, and then have some time to sit or lie quietly with their eyes closed while they visualise the story for themselves. In general, making the sessions more visual and multi sensory would be beneficial, but you would also need to expect them to take longer and possibly not cover as much.โ€ Sarah Hodgkins โ€“ Relax Kids Coach, Occupational Therapist and former Deaf Childrenโ€™s Services worker

โ€œOne class teacher found that a child with Sensory Processing Disorder who rarely sat still and found it very hard to be in the class setting engaged well with sessions and fell asleep at the end. They commented that he was often too wired to relax. By making the class environment quieter, with less motion, less buzz and activity he had been able to calm down.โ€ Leonie MacDonald Relax Kids coach

โ€œI am currently using the Relax Kids audios with 2 children of secondary school age both whom have a diagnosis of ADHD. ย They look forward to the meditation and relaxation and their confidence and self esteem has begun to rocket!โ€ Teacher

โ€œI gave 1:2 sessions to a little boy with has autism and severe hearing loss who uses hearing aids. One session was amazing. His mum and I were demonstrating positive words and affirmations. He eventually joined in and blew us away with some of the sentences he was creating. His mum and I both had tears in our eyes, it was really special!โ€ Stacey Renphrey, Relax Kids Coach

โ€œMessage from the mum of a 5 year old boy with high functioning autism-after first magical adventure class. He usually doesn’t say if he likes something or not we can judge by his behaviour but tonight he said ” that was really good mum!โ€ – Elaine Cavana Relax Kids coach โ€œI have had the most amazing session! A class had 4 children with special needs in, one in particular with special needs who started the class very noisily and a little disruptive, by the end of the class they had to wake him up! The teacher and teaching assistant were stunned to see all the children lying on the floor in silence!โ€ – Lucy Eddy Relax Kids coach

โ€œX who is sight impaired and on the autistic spectrum has been attending Relax Kids Club for the last couple of years and he still loves it. Itโ€™s the only after school club he wants to take part in. He has struggled to enjoy or access other clubs such as football or drama – but Relax kids is accessible and fun – varied activities but consistent format and always in a calm, structured environment. Itโ€™s a nice sized group too.โ€ Zara Simmonds Relax Kids coach

Find a Relax Kids coach

Join an online class

Buy Relax Kids books and audios

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How to help your child relax and feel happier

Relaxation can help children suffering with stress and anxiety.

I do believe children are never too young to learn tools to help them cope with stress. Signs of stress and emotional strain can appear at any time and even the most happy child can start to display signs of irritability and anxiety. Relaxation, play and exercise are key to ensuring children grow up feeling relaxed, happy and positive.

Teaching children to manage stress has now become as important as teaching them to eat well, sleep well and stay physically healthy. To cope, a child needs to understand stress as a normal feeling. 

One useful exercise is to trace around the child on a large piece of paper and then draw on to the body where they feel stress and how it appears ie headaches, unable to sleep, butterflies in the tummy, etc. Ask your child to talk about when they have those feelings and tell them about your experiences. Then help them to manage their stress: they should tell people how they feel, take some steady breaths, blow out imaginary birthday cake candles, keep a journal, distract themselves, take some time out and play a game or listen to music.

In Relax Kids classes, We focus on various different exercises including breathing, massage and visualisations to help children become more calm and relaxed.

Why not send your child to a Relax Kids class? Click here to find a coach in your local area.

Sign your child up to our Online Happiness classes.

Download your FREE Wellbeing pack

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A relaxed home is a happy home!

Here are some suggestions to help you integrate relaxation into your daily routine.  A relaxed home is a happy home!

Waking up – Encourage children to lie in bed for 3 mins before getting up while they listen to their Relax Kids CD.

Breakfast -Try and introduce a moments quiet as you sit together at breakfast. Our digestion works best when we are relaxed. Believe and Achieve CD has positive affirmations and is great to play in the background to give them some positive thoughts for the day.

Travelling to and from School – Many children listen the the Relax Kids CDs in the car.ย  Superheroes CD or Princesses CD is a lovely way to start the day as they have beautiful story meditations.

Home time- Children are often tired at this time and a few moments quiet can refresh them. Listen to a track from the Nature CD for a few moments calm before the TV is turned on or homework is brought out. Relaxing before homework will also increase their concentration and learning.

Chill out time – If you are keen to introduce relaxation to the whole family, we recommend a weekly or nightly Chill out. You can lie on the floor or sofas and relax together listening to a CD. https://relaxkids.com/product/relax-and-de-stress/ is great for older children and adults. Quiet Spaces CD is good for younger children. Spend some time talking about how your feel and what you saw in your imagination after listening to CDs.

Time out – You could put an MP3 such as Nature or Quiet Spaces and children could listen to a track as an alternative to the naughty step. Often children just need time out to relax and refocus. Increase the amount of time according to their age.

Bedtime – This is the best time to listen to the Relax Kids Audios.

Read a story and then put on the Relax Kids CD. The fairytale range are great for the under 8s, as they can imagine they are drifting off to fantasy lands which will improve the quality of their sleep. You may like to keep the CDs on a loop so they play all night.

Don’t Forget to download your FREE Wellbeing pack for over relaxation tips. You can download your free pack here.

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Supporting neurodivergent children

Children with neurodivergence, such as ADHD, autism, or sensory processing disorders, often struggle with relaxation and stress management. As their brains are wired differently, they can have difficulty calming their minds and bodies, leading to increased anxiety and meltdowns.

However, there are several strategies and activities that can help children with neurodivergence relax and unwind. One effective way to help neurodivergent children relax is through the use of mindfulness and guided imagery techniques. These practices can help children focus their attention, calm their bodies, and reduce anxiety.

Guiding children through a body scan exercise, where they focus on each part of their body and consciously relax their muscles, can help. Simple visualization exercises, where children imagine themselves in a peaceful, calming place can also be useful.

Sensory play is another valuable tool. Sensory activities, such as playing with sensory bins, kinetic sand, or fidget toys, can help children regulate their sensory input and calm their nervous system. You can also create a calming sensory corner in your home or classroom, with items such as soft blankets, weighted blankets, calming essential oils, or calming music.

Regular physical activity is also important for helping neurodivergent children relax. Exercise releases endorphins, the body’s natural stress relievers, and can help children regulate their emotions and energy levels. Encourage children to engage in activities that they enjoy, whether it’s going for a walk, dancing, yoga, or playing sports.

It’s also important to create a calm and structured environment for neurodivergent children. Establish consistent routines, provide clear expectations, and give plenty of warning before transitions. Create a quiet, organized space for children to retreat to when they need a break, and teach them coping strategies, such as deep breathing or progressive muscle relaxation. Relaxation looks different for every child. Some children may find comfort in drawing, listening to music, or reading, while others may prefer physical activities or sensory experiences. Encourage your child to explore different relaxation techniques and find what works best for them.

Here are three exercises that can help neurodivergent children relax and unwind:

Calming Breath Exercise:
– Have the child sit or lie down in a comfortable position. – Encourage them to take slow, deep breaths in through their nose and out through their mouth.
– Have them place their hand on their belly and feel it rise and fall with each breath.
– Guide them in counting to four as they inhale, holding for a count of four, and exhaling for a count of four.
– Repeat this exercise several times, focusing on the rhythm of the breath to help calm the mind and body.

Progressive Muscle Relaxation:
– Have the child sit or lie down in a comfortable position.
– Starting with their toes, encourage them to tense each muscle group in their body for a few seconds, then release and relax.
– Move upward through their legs, abdomen, arms, shoulders, and finally their face and neck, repeating the tense-and-release pattern.
– Encourage them to focus on the sensation of relaxation and release tension from each muscle group.
– This exercise can help children become more aware of the physical signs of stress and how to release them.

Visualization Exercise:
– Guide the child to close their eyes and imagine themselves in a peaceful, calming place, such as a beach, forest, or garden.
– Encourage them to use all their senses to fully immerse themselves in the visualization โ€“ what do they see, hear, smell, and feel in this safe space?
– Have them imagine taking slow, deep breaths in this tranquil environment, feeling a sense of calm and relaxation wash over them.
– Allow the child to stay in this visualization for a few minutes before gently bringing them back to the present moment.
– Visualization exercises can help children create a mental refuge for times of stress and anxiety.

Our Quiet Spaces MP3, Nature MP3 and Soothe ME MP3 are most suitable for children with Neurodivergence.

Visit our MP3 Store to see the full range of Relax Kids Audios here
P.s Don’t forget to download your FREE Wellbeing Pack

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Teaching children happiness

Teaching children happiness

Experts now believe that happiness and positivity is a skill that should be taught in school as it helps pupils become more balanced, sharing and caring citizens.

Happiness and positivity also helps young people work harder and commit less crime. 
So, how can we teach happiness to our children?
Here are some Happiness Tips to work on with your children at home or in the classroom.

Make WOW cards – Wishing Others Well cards. Children can decorate them and hand them out to their friends. This encourages team work, appreciation and support rather than envy and jealousy. 

Virtue List – Get children to list all their qualities and virtues and what they love about themselves. This helps them to start appreciating themselves.

Thank you List – Encourage children to write a list of everything they are grateful and thankful for. The more they appreciate the good things in their lives, the more they can start to feel happy.

Goals – Encourage children to make little goals and treat themselves when they have achieved them.

Praise – Remind children how brilliant they are. Notice every little thing and keep praising them.

Exercise and Nature – Spend as much time in nature and outdoors, running and skipping and getting the endorphins racing round their bodies.

Relax – Listen to Relax Kids CDs together. Children can imagine they are in different worlds, floating on carpets and clouds. This can bring a feeling of happiness and calm.

Have you tried any of these?ย 
What other activities have you tried that work?
How can we work together to help our children feel more happier?

Download your FREE Wellbeing pack www.relaxkids.com/wellbeing

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