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Relaxing during long journeys

Here are some relaxations and stretches to help children to release tension during travel.  

It only takes a few seconds to stop and practice one of these stretches and is a great way to give children a breather. Please ensure that children stretch slowly and do not hold their breath.
Make sure they do not bounce during any stretch and only hold to a mid point of tension.


1 Shoulder Roll – Sit with your arms by your side, gently roll your shoulders backwards 10 times and then roll them forward 10 times.

2 Shoulder Shrug РSit with your arms by your side, pull your shoulders up to your ears.  Hold for 4 counts and then drop them down. Repeat this exercise.

3 Big Hug – Give yourself a big hug and slowly lean forward, so feeling a nice open feeling in your back. Breathe in and out. Slowly bring your arms back to your lap.

For more exercises and relaxation audios, visit www.relaxkids.com/store

For more relaxation tips for your family this summer, download our FREE Wellbeing pack – www.relaxkids.com/wellbeing

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Can We Expect Children to Self-Regulate When Parents, Teachers, and Professionals Are So Stressed? Are you afraid your own stress is affecting children?

We need to find ways to remind parents, caregivers and professionals working with children to find ways to regulate their own nervous systems.

According to recent studies in the U.K. The Mental Health Foundation reports that 1 in 6 children aged 5-16 are likely to have a mental health problem. We know children are suffering from stress and anxiety but who are they learning this from? Children’s sponge like brains are soaking up societal and adult stress beautifully. Their wireless-like nervous systems are brilliant at picking up on all the signs and signals that adults around them are inadvertently emitting.

We know self-regulation and co-regulation is key to helping children manage their emotions, behaviours, and attention effectively. We know it is a crucial skill for academic and social interactions. We know children who can self-regulate are better equipped to handle stress, make better decisions, and cope with challenges. But is teaching self-regulation a sticking plaster when adults continue to be in a state of heightened stress and anxiety? When parents are overwhelmed by stress, it can impede their capacity to provide the necessary co-regulation, support and guidance. Stress can negatively affect parenting styles, leading to less emotional availability, reduced emotional consistency, and increased conflict within the family environment. These factors can hinder a child’s ability to develop healthy self-regulation skills.

Parents play a vital role in shaping their children’s ability to self-regulation skills. When teachers and professionals are struggling on the treadmill of their demanding jobs, high levels of stress can impact their ability to provide adequate support and guidance to children and can find it hard to create the necessary nurturing and engaging learning environment. In addition to parents, teachers and professionals also have a significant influence on children’s development. The demanding nature of their jobs and high levels of stress can impact their ability to provide adequate support and guidance to children. Stressed educators may find it challenging to create a nurturing and engaging learning environment, which can hamper a child’s self-regulation development.

25 years ago, when I started Relax Kids, there was no mental health crisis for children. I found it so much easier to teach children relaxation and self-regulation skills. Relax Kids at the time was seen as a pleasant addition to the school day, whereas now these calming techniques are arguably the most important part of the curriculum. But we can’t expect children to survive and thrive on self-regulation and relaxation without seriously addressing our own stress levels. It has to be a collaborative effort and it is crucial for parents, teachers, and professionals to prioritise their own mental wellbeing to be better equipped to support children’s mental health.

Having trained over 10,000 teachers and Relax Kids coaches, I always stress the importance of checking and re-checking our own emotional landscape and stress levels to ensure we don’t unconsciously pass this onto children we work with. It is an important yet constant effort. We would never dream of taking passengers in our car without checking there is enough fuel to get there. If the fuel runs out, everyone comes to a standstill. It’s time to take our own refuelling seriously. Start a meditation app, Go to a sound bath, Find a local meditation or relaxation class, Book a yoga class. If you’re interested in receiving a pack of exercises and 8 weeks of self-care exercises by email, visit www.relaxkids.com/wellbeing – It’s a totally free as a gift to support those working with children.

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Why Children (and adults) Should Take a Break From Social Media during the school holidays.

It is time to switch off…

Is your child spending all their time glued to their phone?

With the summer holidays approaching, children and teenagers are often found with too much time on their hands, wracking their brains for something to do. To fill that void, most children and teenagers turn to electronic devices and social media.

Whilst this can be a short rest bite, the long-term consequences can be more damaging than you may think.

Here are 9 reasons why children should take a break from social media

  1. Turning off their phone and bringing them away from social media can be good for their mental health. It will help to reduce their feelings of anxiety, loneliness or jealousy.
  2. They will find more time for seeing their friends, exercising or finding new hobbies
  3. It gives them a chance to rest and recharge
  4. It can make them more present in what they are doing
  5. Switching their phone off will improve their sleep
  6. It can help to make them more productive
  7. Social media can have a negative effect on their self-esteem
  8. Kicking the social media habit can help them to build strong relationships with friends and family
  9. Connecting with family and friends in person creates a far stronger bond than through social media.

    Download our FREE Wellbeing pack for more tips on how to relax and disconnect during the Summer Holidays.
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Family Holidays for Children with Autism 

How can I make holidays easier for my child? 

It’s holiday season and for most of us holidays are a chance to get away from routine and have fun, but children with autism can find the experience daunting.

The change of environment and routine can cause added anxiety for children with learning difficulties or autistic spectrum disorder. Every child is different, but there are a few ways to make going on holiday easier on your child.

Going away from the places they are used to can be difficult for children with autism. Often, the journey itself can be particularly stressful. If you listen to Relax Kids album at home, bring their favourite CD or MP3 album with you to play in the car on the way there, or on the plane. Bringing reminders of your home routine with you should help ease their anxiety.

Sensory overload

Many children with autism have an over-sensitivity to lights, sounds, smells and touch. A new place, particularly one where the culture and environment is very different, can cause a sensory overload and children may feel overwhelmed and start to panic.

Bringing sensory objects with you like light-up toys, lavender scented pillows or a bag of marbles can help distract children and calm them down. Relax Kids affirmation cards work very well in these situations, as they give children something physical to focus on to drown out the and also help children address how they are feeling. Let children pick which star they are or would like to be. For instance, if they are feeling anxious about a journey they can be a courageous star.

Change in routine

Another way to help children feel better about being away is to remind them that the trip is temporary and it won’t be long before they can return to their routine. Try asking questions like would you like me to cook this meal when we are at home? Do you like swimming? Shall we go swimming again when we are at home?

All children are different, but once you can find a way to help children with autism feel okay about being in a new place, they should be able to relax and have fun on holiday too!

Here are some examples of how Relax Kids albums can help children with autism

“I teach children with autism and the Nature album works wonders! Playing a track from this album is now part of their daily routine, helping them to relax in school and proves particularly helpful during times of stress and anxiety. The children are so calm and quiet when this is played and even children with minimal language have actually communicated with me to request a track to be played. Quite simply amazing! Thank you – we now use these MP3s in our multi-sensory quiet light room also.” – Linda Martin

“I work in a school for children with autism. We regularly use the Chill Skills MP3s. These fantastic resources have been hugely beneficial both in helping our students learn how to deal appropriately with negative emotions and teaching them the art of relaxation – something which they find very difficult.” – Caroline Bulmer

Visit our Relax Kids Online store to LISTEN TO or view our full range of MP3s, books and affirmation cards.

www.relaxkids.com/store

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Relax this summer!

Introduce a relaxation routine

The summer holidays is the perfect time to introduce a regular relaxation routine. If you can establish the routine in the next few weeks, children will reap the benefits when they go back to school.

A few moments of relaxation each day can really help children relax and de-stress. Relaxation is so simple to do and it can help your child’s learning and concentration.

Here are some activities you can do with your child to help them feel more relaxed:

Simple yoga stretches – buy a book or go along to a yoga or Relax Kids class!

Breathing exercises – just take in a deep breath and breathe out slowly

Affirmations – repeat 10 times I am calm and relaxed, I am calm and relaxed.

Visualisations – imagine you are floating on a cloud.

Massage – spend some time massaging your child’s hands or feet

If you found this interesting, please pass it on to your friends and family.

Download your FREE Wellbeing pack for more tips on how to relax this summer
http://www.relaxkids.com/wellbeing

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Do You know which are the BEST Children’s massage training providers in the UK?

This is something that people often ask us and so we wanted to give our recommendations. 

Massage for children is so good to help calm their nervous systems down. Massage is one of the popular of the 7 steps in our Relax Kids classes. 

Are you thinking of starting a new career in children’s massage (or add to your skills) and wondering which one to choose?

We’ve saved you some time and put together a list to help with your research.

Below are some of the best massage training companies in the UK (in no particular order).

Let us know your thoughts. 

Massage in Schools

The two-day interactive instructor’s training course or equivalent online course will give you valuable tools to help children to learn. The MISP uses the body’s natural relaxation and cognitive processes to help children become engaged in the learning process.

You will receive a detailed manual and resources to support their work.  The trainer provides on-going support. 

https://misa.org.uk

Story Massage

The Story Massage Programme combines the benefits of positive touch with the fun and creativity of words – whether as story, rhyme  or song.  Story Massage sessions can be shared as a child to child or parent to child activity or with adults. It is popular in a variety of settings including schools, special schools, care homes, after-school clubs, family centres, hospices and of course, the family home. 

Baby Massage Training

Baby massage is all about communication. In a baby massage class, parents are enabled to observe and understand their infants cues. The class provides space and time when both parent and baby can themselves experience a relaxed and secure environment. This is a  4 day professional baby massage instructor training course available to anyone interested in supporting families, including healthcare professionals, child support workers, complementary therapists and parents.

Baby and Beyond

Infant massage provides early positive interaction through bonding, fun, trust and relief whilst incorporating nurturing touch, massage and reflexology. It is very gentle strokes on a baby’s skin with its main aim to support attachment and bonding. It also incorporates some gentle movements as well.

This training course is designed to provide practitioners with the knowledge and teaching ability to safely and effectively deliver infant/baby massage sessions and courses to parents and babies within a variety of individual and group settings.

http://www.tobabyandbeyond.com

It is important that you find the course most suitable for your needs.

Here are some tips to help you choose the right training for you.

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Visit each we sit and get a sense and feel for the company

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Are you drawn to a particular one?

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Do your values align more to one?

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Make a list of what you would like to do as a yoga teacher?

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Do they offer the services and resources and support you need?

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Create a vision board and visualise yourself working for each company and see which one sticks to your soul.

We hope this gives you a good idea of the courses on offer. 

Good luck on your new massage instructor career!

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Do know which are the BEST neurodivergence children’s massage training providers in the UK?

Many of our Relax Kids coaches use Relax Kids with children with neurodivergence including autism, ADHD and dyslexia with incredible results, but you may be looking for a specific course. 

Are you thinking of starting a new career working with children with neurodivergence (or add to your skills) and wondering which one to choose?

We’ve saved you some time and put together a list to help with your research as we really want you to choose the best one for you.

Below are some of the best training companies in the UK (in no particular order) that run courses to support children with neurodivergence. 

Special Yoga

Created by Jo Manuel in 2002, Special Yoga combines body, breath and mindfulness practices that benefit the practitioner first; calm caregivers create the foundations for calm children, teens and adults with additional needs. Designed to educate and support anyone caring for children with additional needs. You will learn about a variety of conditions and the remedial techniques and adaptations for each. Special Yoga will teach you how and when practices can be adapted for different situations and populations.

https://www.specialyoga.co.uk

Child Autism UK

Child Autism UK provides a range of training courses aimed at people developing their skills to become ABA tutors. They run a two-day course where you will learn how to use ABA theory and techniques to help children with autism. There are also advanced courses available. As an ABA tutor, you will be able to work day to day with the child (children) implementing the strategies in the family’s own home or in a school or nursery.

https://www.childautism.org.uk/for-aba-tutors/what-is-an-aba-tutor/

The Early Years Professional Development Programme offers a set of training modules and resources for those working in various early years settings for children up to 5 years. The training is effective in providing strategies for supporting pupils as well as extending awareness of the wide range of needs of pupils with autism. 

https://www.autismeducationtrust.org.uk/early-years-professional-development-programme

Edge Hill University

A degree level course that covers the 3-8 age range and most of our graduates begin teaching in nursery, reception or Key Stage 1 classes. You will develop a deepened awareness of the individuality of autistic people and how being autistic affects different children and be confident in working jointly with families to offer positive practical support and creative provision. 

Courses – Edge Hill University

We hope this gives you a better idea of the courses on offer for you. 

Let us know your thoughts!

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20 ways to help children Relax

Getting children to relax is crucial for their emotional and physical development. It helps them manage stress, improve their mood, and enhance their learning abilities. 

Here are 20 ways to help children relax. 

  1. Deep Breathing – Teach them to take slow, deep breaths to calm their mind and body.
  2. Read Together – Reading can be a calming activity that also enhances their imagination and learning.
  3. Listen to Calming Music – Soft, gentle music can help soothe their emotions.
  4. Nature Walks – Being in nature can reduce stress and promote physical activity.
  5. Drawing/Doodling or Colouring.  – Art activities are great for expressing feelings and relaxing.
  6. Yoga or stretches – Simple yoga poses can be fun and calming.
  7. Guided Imagery – Use storytelling to guide them to imagine a calm, peaceful place. Relax Kids have a wide range of guided imagery relaxations. 
  8. Crafts and Creative Projects – Engaging in creative activities can be both relaxing. 
  9. Gentle Massage – A soft back or foot rub can be soothing before bedtime.
  10. Mindfulness Activities – Teach them to notice their surroundings using their senses, which can be very grounding.
  11. Play Quiet Games – Games like puzzles or building blocks can be calming.
  12. Spend Time with Pets – Animals can have a calming effect and teach responsibility.
  13. Gardening Together – Connecting with nature and seeing the results of their care can be rewarding.
  14. Laugh Together – Watching a funny movie or telling jokes can release tension.
  15. Warm Baths – A warm bath can help children relax and help
  16. Good sleep. – Play relaxing MP3s Relax Kids have produced a range of MP3s designed to teach relaxation and meditation.
  17. Physical Exercise – Regular physical activity is important for reducing stress in the body. 
  18. Breathing with a Stuffed Animal – Place a stuffed animal on their belly to watch it move up and down with their breath, teaching them deep breathing.
  19. Creating a Quiet Space – Designate a cozy area in your home where they can go to feel safe and relax.
  20. Routine – Establishing a predictable routine can provide a sense of security and reduce anxiety.

    Check out Relax Kids products here
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Relax Kids Coach Job Description

Would you like to be a Relax Kids coach and teach Relax Kids coach and SIMPLE, MAGICAL classes that help children feel more CALM and CONFIDENT kids in these chaotic times?

ARE YOU READY to work with the UK’s FIRST and BEST (founded in 2000) company to offer self-regulation tools and techniques to help children manage anxiety and emotional issues?

Do you want to help support the mental health and wellbeing of children and young people with our unique 7-step classes?

Do you want to join an organisation that has trained over 6,000 talented people to start their children’s wellbeing businesses?

• We’ve done all the hard work

• We have top quality products and services for children

• We just need you!

* Reasons Why We’re An Amazing Organisation To Join *

1. We’ve over 25 experience offering Relax Kids classes. 


2. Our classes are Award-winning and life-changing 


3. We offer you a flexible lifestyle doing something you love

4. We offer a low cost entry 


5. We give you a programme of classes that is flexible and versatile with endless possibilities 


PLUS: we actually help hundreds of coaches start their wellbeing businesses, realise their dreams, create the life they deserve for their families – and we LOVE that we’re helping change lives and communities.

* Is being a Relax Kids coach the GREATEST job in the entire WORLD?! *


probably…maybe…our coaches tell us it is.

And here’s why:

We’ve been doing what we do for over 20 years. And what we do is give people who are passionate about children’s wellbeing everything they need to set up a business running classes for children.

Our classes are brilliant. Children love them. Parents and teachers are impressed with the results.

And for the RIGHT PERSON, the classes are a just such a joy to run!

We’ve created all the theme packs, lesson plans and social media/marketing packs.

We’ve built up a strong brand and reputation as well as a powerful community of dedicated coaches who can help and inspire you on your journey.

The Perfect Relax Kids Coach Candidate Will Tick The Boxes Below:

• You’ll be a people person (and love children)

• You’ll be willing to work hard and love variety

• You’ll be comfortable working alone but also a great team player

• You’ll have read this job description and thought “OMG this is the job for me!!”

• You’ll be self-motivated, dedicated and passionate

• You’ll be reliable and hard-working

• PLUS: you definitely WON’T be a complete technophobe! (You’ll need to know your way around a computer and work the printer)

Want to know more?
Just ask!

Reply to this email or book in a call with me. https://relaxkids.com/training/chat-with-marneta/

Your Next Step:
If you’re ready to be part of something extraordinary – Apply to be a Relax Kids Coach and join our cohort training today!

And get ready to change your life! 🙂

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Relax KidsFeedback from teachers and professionals around the globe

‘Wow! I bought these Relax Kids audios to try with a class of lovely (but noisy) children. They work! It’s such a good way to chill out.’ – Kylie Rowley, Teacher

‘In more than 20 years of education, I have yet to see anything quite like this. Teachers and parents say that the activities have brought back the joy of working and living with children. It really does make a difference in the lives of those who participate. Children are less hyperactive, therefore calmer, kinder, and more focused.’ – Beverley Crooks, Ofsted inspector

‘Relax Kids resources are in my opinion the best in the world.’ – Dr Neil Hawkes Education Consultant Values in Education 

‘A must for every classroom! – Peter Blair, PE teacher

‘Relax Kids is an easy route to helping children relax and feel calm. I recommend Relax Kids meditations to families across the globe.’ – Dr Julia Ronder Consultant child and adolescent psychiatrist

‘I wholeheartedly support the work of Relax Kids in helping children think more positively. In many ways the techniques are like adult mindfulness, yet simplified for children. There is much evidence to show how using a relaxed state to focus on positive thought is hugely beneficial.’ – Dr Andrew Mayers, Psychologist and children’s sleep expert

‘As a Local Authority teacher for mental health I wholeheartedly recommend Relax Kids to all schools I work with. Individual children and whole classes love to use the exercises and resources, which provide them with a great sense of emotional wellbeing’.  – John Fardon – Mental Health Teacher Northamptonshire

‘Relax Kids is a wonderful resource that will have a positive effect on children and families using these meditations. Often children with anxieties feel stuck or unable to find a pathway out of the challenging situation that they are facing. Like a good map to navigate stress and anxiety, Relax Kids resources can help young people problem-solve their way out of life’s challenges.’ – Kevin Baskerville – Leicestershire Autism Outreach Service (IS) Manager

‘Relax Kids is one of the few resources that I use both at home with my children and at work with young people suffering from chronic physical health problems and pain. The multi-sensory visualisations give children and young people their own ‘tool box’ of relaxation skills to help them negotiate what is becoming an ever -uncertain world. Relax Kids books are invaluable at helping to build our children’s resilience.’ – Dr Fin Williams – Paediatric Clinical Psychologist

 ‘Thank you, Relax Kids, for making a huge difference to our whole school! Not only do we have ‘Relaxed Kids’, we also have relaxed teachers and enthused, relaxed parents! Items that you have produced have helped our children to become calm, which in turn has helped to improve their concentration skills and social skills.’ – Nikki Wellings

‘I work in a mainstream primary school and had been holding some relaxation sessions with the Year 6 children prior to their SATs when a boy that is severely affected by autism wanted to know what I was doing when the ‘pink paper’ was up. I covered the door window with pink paper during the relaxation sessions for privacy. I left the room set up, i.e., with soft music playing and cushions on the floor, and he came into the room to look around and laid himself down on one of the cushions. I talked him through tensing and then relaxing the body, and he just became still, something he finds very difficult to do usually. The extraordinary effect it had on him was both amazing and humbling to watch. A relaxing time was then built into his school day.’ – Julie Mumby

‘I have recently started using the Relax Kids audio in my classroom to help my children who have emotional and behavioural difficulties relax and calm down. I have combined it with some positive suggestions and muscle relaxation exercises with amazing results.’ – Lea

‘I have been using Relax Kids for two years now in my classes. It is fantastic for the children. Not only does it help the children to relax, they also help the children to visualise and use their imaginations. Children really focus on listening to what is being said. My children love all the different types of CDs in the classes. The children come out of their relaxation calmly and then realise that they have a little energy from the rest.’ – Teacher

‘I have always recommended Relax Kids to other schools and mothers who complain that their children have problems sleeping at night.’ – Caroline Garland

‘I currently use Relax Kids in my classroom, and my colleagues would also like to start using the techniques after seeing the amazing results.’ – Suzanna Cook

‘The children I have been recently teaching have wholly embraced ‘Relax Kids’. Whenever a new audio arrived, or indeed, the ‘Star’ cards, it was just like Christmas for them. I have never experienced such enthusiasm or anticipation in the classroom for a new resource. You may have to wake two of them first, though, as they do have a habit of falling asleep during your fabulous meditations!’ – Claire Banks

‘After spending many fruitless hours searching for the perfect music to end a PHSE lesson , I discovered ‘Relax Kids’ CDs.

I work with 10- to 11-year-olds who relish in the pre-pubescent ‘Top of the School’ syndrome, pushing boundaries and unable to be still in the moment. Ha, until now!! Two children ‘nodded off’ in this week’s lesson whilst listening to Relax Kids.’ – Mandy Hicks.

‘At registration time, they ask if we can have our relaxation time. My class was known to be challenging when I took it nine months ago. You wouldn’t think about seeing them all lying down and listening during the session. My morning TA witnessed one of our sessions (we usually have the session in the afternoon), and she was utterly amazed at the children’s response (and she isn’t usually phased or surprised by anything).’ – Karen

‘I am a teacher, and I Relax Kids almost every day with 5, 6, and 7 year olds and the dinner ladies in our school have even borrowed the audios to use at the end of lunchtime so that the children visualise and relax instead of ‘the usual lining up’. We have found them to be very effective. (for the children AND the adults) I have recommended them to a couple of parents who have found them invaluable.’ – Julie

‘I have been using Relax Kids with my class of 4-year-olds. We use them on a Friday afternoon straight after lunch. The children love them, and I really look forward to it, and it results in a lovely calm. Friday afternoon

(a rare thing in a reception class!!!).

– Tessa Best

‘I use I use Relax Kids with my class of Year 2 children every day after lunch for 5 minutes. It gets rid of all the red faces and clams them down, ready for a lovely afternoon of work!’ – Deborah Ellison

‘I took the Relax Kids audio into my classroom as I have a fairly challenging class. The children really enjoyed listening to it and requested it every day. I will now be responsible for the inclusion of children, and I have been told that I can incorporate Relax Kids into my daily work with this group of children since it has worked well in my classroom. I have also been using the mood cards, and the children in my class ask for them every morning. It has become part of the routine, and we refer to them throughout the day. Thank you for such a wonderful resource.’ – Sharan Varma

‘I am a Year 6 teacher at Harborough C of E Primary. I used Relax Kids with my class during the weeks leading up to their SAT tests in May. They each bought a pillow and laid down in the hall. All but 2 boys enjoyed it and looked forward to our sessions. Some even fell asleep! I will definitely do some more relaxation sessions next year with my new class.’ – Julie Guiver

‘I use all the Relax Kids resources. The children absolutely love it. The Star Cards give them such a buzz, constantly reminding them how special they are. Books and audios open up their minds and keep them calm and relaxed.

Quotes from children that attend my class…

“I enjoy the relaxation that we do at the start and end of every lesson. I find it a great way to calm down and relax after a busy and hectic week.”

“I felt really relaxed when I had Saturdays all week, and then yoga calmed me down at the end of the week.”’

– Jacqueline Whyte

‘The children are loving our relaxation time. At registration time, they ask if we can have our relaxation time. My class was known to be challenging when I took it nine months ago. You wouldn’t think about seeing them all lying down and listening during the session. My morning TA witnessed one of our sessions (we usually have the session in the afternoon), and she was utterly amazed at the children’s response (and she isn’t usually phased or surprised by anything).’ – Karen Behavior Support Team

‘I work on the Behaviour Improvement Team and as a SEAL consultant for the LA. I have used Relax Kids in Circle Time for classes and schools and in training for teachers. I find that children and staff welcome ideas for relaxation and dealing with the stresses of life. The feedback is that this improves the class atmosphere; children learn skills to manage calmness; and learning is improved.’ – Helen Wright

‘I am a teacher of emotional and children and have used your CDs to help the children when we do relaxation in class. A few of my colleagues have also used them and find them very useful.’ – Deb Kirkby Nurture Groups

‘I work in a school and do meditation nurture groups for specialist children with challenging behaviour. It is amazing to see the turnaround in some kids when they walk into a dimmed room with soft lighting, cushions, incense, a candle burning, and Relax Kids in the background. They immediately have a calming effect, and we have used your yoga for kids methods to discuss certain issues. I always use a visualisation from your books to complement the sessions. Outstanding and impressive results. – Leastra Charles

‘I run nurturing groups for children aged between 7 and 11 years. The children who attend my groups are often very much in need of some TLC, and many have behaviour problems. At the end of every session, I use Relax Kids to calm the children down before I return them to their classes. The children absolutely love doing their relaxation and many often stick to their heads around my door and ask if they can come and “do the sleeping thing” at random times during the day. I have found that the children with the ones with the worst behaviour problems are the ones that are able to relax the most and they seem to get the most enjoyment from participating in the sessions. Sometimes I have to play two tracks, as it can take them the length of the first track to calm down and listen.’ Mel Harris

‘I am a nurture group leader within a primary school. I support young children with emotional, social, and behavioural difficulties. These children often have low self-esteem. I use the Star Cards to promote their self-esteem; it works! The children love to choose a Star Card, which they carry around with them for the day. They confidently tell their peers, ‘I am…’. The Star Cards help them to believe in themselves, which is lovely to observe. It is almost like they are carrying a security blanket around with them. This helps to remove barriers to learning, as these children are not always in a place where they are able to access the curriculum.  There are times when a child will actually come into the room and request that we put a relaxation audio on because they recognise that they are feeling out of sorts.’ – Julie Hurst

‘I use Relax Kids with an anger and emotional wellbeing boys group that I run. The boys listened to 3 or 4 at a time and afterwards found themselves to be calm, relaxed, and said, “They felt like floating.” Teachers commented on the difference, and the boys asked for copies so that they could listen to them at home themselves. A wonderful product.’ –– Emma Deans

‘As a mother (1 and 6 years old) and a PSHE regional adviser (ex-Healthy Schools line manager and ex-teacher), I looked with interest at your products, training, magazine, and very professionally designed website. I wish you every success in spreading the word. Our children do need to learn to relax, and I have been delighted with SEAL as an approach that encourages schools to look into this whole area more seriously. I think you have a robust business model there too!’ – Jayne Wright Lead Regional Subject Adviser for PSHE Education in the Eastern Region

Find out more about Relax Kids training courses for your organisation

Find out more about Relax Kids training courses for your school

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8 Fear and Worries most people have when they think about training/starting a new business

Embarking on a new journey can often bring about feelings of nervousness and uncertainty. If you’re considering booking a Relax Kids Training Course or any other children’s yoga/mindfulness course, it’s natural to have some worries and doubts. In this post, we’ll look into the most common reasons and reservations which people have shared with us over the last few years.

Here are the 8 most common fears and worries 

I’m worried and scared about the unknown 

Doing something new like booking a new training course can be intimidating, especially when you’re unsure of what to expect. You might be wondering about the course structure, the learning materials, or the level of support provided. This is so natural as diving into something new can be scary. You can relax as our Training Courses are designed to provide you with a comprehensive experience. With  the informative 24 modules and practical exercises as well as ongoing support and resources, we ensure that you have everything you need to thrive and succeed as a Relax Kids coach.

I’m worried that I don’t have enough experience 

Many are concerned that they lack prior experience in teaching or working with children or experience in relaxation/meditation. The most important thing in our eyes is your passion and the desire to make a positive impact. Over the last 20 years, we have trained coaches from all backgrounds and experience and many have had no prior experience working in this field. We provide you with the knowledge and skills so you can feel confident engaging and connecting with children.

I’m worried I won’t find the work

In this current climate, it is totally understandable for people to be anxious about this subject. However, the demand for relaxation techniques and mindfulness practices for children is steadily increasing as it self-regulation techniques are so vital for children at this time. We have many self-employed coaches who are running their business  full time and some are earning more than their previous jobs. However, it does take time. We always recommend that you build your business alongside your current job and transition slowly to take out the anxiety. It is of course double the work in the beginning, but it is worth it once you have built your business making a meaningful difference in the lives of children.

I’m worried I won’t have the confidence to do this

One of the primary reasons people feel nervous about booking a training course is a lack of confidence in their abilities. It’s important to remember that confidence is not something you are born with – it has to developed and nurtured over time.  The best way to develop it, is to feel but fear but do it anyway. Our coaches have a slogan that they like to repeat to each other -JUST DO IT.  They often say the thought of doing it, is usually far worse than actually doing it. We want you to gradually build your confidence and belief in yourself as you witness the positive impact you can have on children’s lives doing this incredible work. We have found that coaches who have felt nervous to start, have grown in confidence to the point they love what they do. 

I’m worried I won’t be able to manage children’s behaviour 

It’s natural to have concerns about managing children’s behaviour, especially if you have limited experience working with them. Most of class management comes not from theory but getting out there and doing it. It can definitely be scary, you will make mistakes, but that is the way to learn and grow. Once you move through your apprehension, you will start to enjoy and sharing strategies to create a calm and nurturing environment, establish clear boundaries, and manage challenging behaviours with empathy and understanding. 

I’m worried I won’t make enough money

Financial worry is one of the biggest worries of this time as everyone’s budgets are stretched. We have introduced monthly payments plans to help make the training more affordable for you. This is an investment in yourself as well the lives of the children you’ll be impacting. Many of our coaches have said after the training that the value is actually 10x more than what they paid. We know we are giving you so much value for your money and the value of the knowledge and skills you’ll gain will far outweigh the initial cost.

I’m worried I’ll be lonely starting a business by myself 

Setting up in business alone can be a lonely process especially if you have been used to working in a team. There will be times where you will be alone, planning and running your classes, but we have created a fantastic tribe of coaches who will help support you as you start your coach journey. Once you have trained, you will have access to a community of fellow coaches who are passionate about helping children and are eager to support each other’s growth. We encourage community rather than competition and you will be part of a network that will serve as a valuable source of encouragement, guidance, and inspiration, and help you overcome any self-doubt and remind you to believe in yourself.

Im worried I won’t finish or have enough time to complete the training 

The training is around 8 hours of training that has been broken up into bite-size pieces. You can slowly progress through the training at your own pace proritising your time and managing your schedule effectively. Breaking down the course material into smaller more manageable sections will take away overwhelm. You may like to set aside dedicated time for your training to help you steadily work through the course. Work around your children, knowing that you are doing it for them. Remember to take support from others taking the training to keep up your motivation. You will have 6 month to complete the training. If something happens and you need more time, we can of course have a discussion. 

Feeling nervous about booking your Relax Kids Training Course is completely normal. However, it’s important to recognise that these fears and concerns can be overcome. By taking this step, you are opening doors to a fulfilling career that allows you to positively impact the lives of children. You may be scared of the unknown, worried about not having the confidence or the right experience or ability to manage the children. You may worry that you won’t make enough money, get enough work or be good enough or you’ll be lonely in business. You may worrying that you won’t have time to complete the course.  

It trust in yourself and us, knowing that over 6,000 coaches have done it before you. Embrace the unknown, believe in yourself, and let your passion for teaching relaxation to kids guide you towards a rewarding and purposeful future. Focus on the lives of the children you’re going to transform. 

You don’t want to let your worries get in the way of such valuable work.

Let us know if you have any of these worries or if another one pops up.

Join the chat on our facebook group 

www.relaxkids.com/training

Relax Kids training courses facebook group

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What are the BEST Children’s Mindfulness Training Companies in the UK?

Are you thinking of starting a new career in children’s mindfulness and meditation and wondering which one to choose?

There are so many to choose from and so we have done some research for you and created a list to help you plan. 

Here are some of the best mindful and meditation training companies in the UK (in no particular order).

Let us know what you think!

Mindful Kids

At Mindful Kids provides children with useful and practical tools to help them navigate life’s demands and discover the peace and calm within themselves. Started by former Montessori Teacher Ciaran Ivanovic in 2017, Mindful Kids uses the N.A.P. strategy

(Notice – Accept – Plan), children will learn to pause and notice how they are feeling, accept and understand why they are experiencing those feelings, and make a positive plan of action using the tools they have learnt. This course will teach you how to introduce nature-based mindfulness to children aged 3-11 years, in creative, fun and age-appropriate ways. 

https://www.mindful-kids.co.uk

Youth Mindfulness

Founded by Michael Bready in 2011, Youth Mindfulness makes mindfulness fun.

It consists of 16 one-hour lessons, jam-packed with games, videos and activities that make mindfulness interesting and inspiring for 7-11 year olds. You will receive a 385 page hard copy manual, live zooms, on demand videos and PowerPoints as well as practice pods with other members. To join the training you need to have an established regular personal mindfulness practice and have completed some form of introductory mindfulness training like an introductory course.

http://youthmindfulness.org

Connected Kids

Founded by Lorraine E Murray with over 30 years experience of meditation, Connected Kids is a child-centered approach to teaching meditation to help young people of all ages and abilities – including those with autism, SEN, ADHD, and trauma. Connected Kids is award-winning and accredited and aims to help you become a confident meditation teacher that will help young people reduce anxiety and feel happier.

Mindfulness in Schools

Providing evidence-based mindfulness for educators since 2009,Mindfulness in Schools Project (MiSP) is a charity and global community of mindfulness educators that aims is to equip today’s young people with skills and techniques that will support their lifelong wellbeing. There are a wide variety of courses including Paws b which is for those who wish to teach mindfulness to 7-11 year olds.

www.mindfulnessinschools.org

How to choose the right training for you.

Visit each we sit and get a sense and feel for the company

Are you drawn to a particular one?

Do your values align more to one?

Make a list of what you would like to do as a yoga teacher?

Create a vision board and visualise yourself working for each company and see which one sticks to your soul.

Good luck on your children’s mindful/mediation career!

Stay in touch and let us know if we can help in any way. 

www.relaxkids.com/training

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Which are The Best Children’s Yoga courses in the UK?

This is something that people often ask us and so we wanted to give our recommendations. 

Are you thinking of starting a new career in children’s yoga and wondering which one to choose?

We’ve saved you some time and put together a list to help with your research.

Below are some of the best yoga training companies in the UK (in no particular order).

Let us know your thoughts. 

Yoga Bananas

The Yoga Bananas® Children’s Yoga Teacher Training Course is the original and creative children’s yoga training provider, combining yoga asana with physical theatre and storytelling. Founded in 2000, it offers a comprehensive and innovative system of teaching children’s yoga that certifies you to teach whilst sending you out bursting at the seams with creativity and fully confident to embrace your new career. All the material is unique and constantly evolving and taught in small groups by creator and founder, Skip Oliver. 

Cosmic Kids Yoga

The course is led by Jaime from Cosmic Kids, so you’ll learn kids yoga first hand from one of the world’s best-loved kids yoga teachers. Jaime created Cosmic Kids Yoga in 2012 and through her fantastic training will talk you through the secret of delivering great kids yoga – how to perform a story so that kids stay engaged and get the full benefit from doing your classes. Once you’ve finished the training to the required standard, you’ll receive full certification to be able to teach kids yoga professionally – in schools, pre-schools, private settings, or wherever you’d like to do it.

Yogabeez

YogaBeez is a leading provider of children’s yoga and mindfulness, offering accredited teacher training courses, classes and workshops. Since 2005, their unique method has incorporated the core values and teachings of traditional yoga and mindfulness couple with Montessori philosophy to educate, empower and exercise the WHOLE child. The classes are designed to stimulate and nourish physical, emotional, social, intellectual and wellbeing. They run an in-person 4 day Foundation childrens yoga teacher training which is suitable for yoga teachers, nursery and primary school teachers, parents, therapists or anyone working or living with children who practices yoga. The course will provide you with tools, techniques, ideas and confidence to share yoga and mindfulness and all its benefits with children aged 2 – 12 years.

Special Yoga

Created by Jo Manuel in 2002, Special Yoga combines body, breath and mindfulness practices that benefit the practitioner first; calm caregivers create the foundations for calm children, teens and adults with additional needs. Designed to educate and support anyone caring for children with additional needs. You will learn about a variety of conditions and the remedial techniques and adaptations for each. Special Yoga will teach you how and when practices can be adapted for different situations and populations.

Rainbow Kids Yoga

Started in 2007, Rainbow Yoga makes yoga fun for children and young people of all age groups and for the whole family too! Rainbow Kids Yoga offers a comprehensive, practical, and engaging course that will enable you to deliver fun and engaging yoga classes. Founded by Gopala, and Angel Yaffa, Rainbow Yoga offers a variety of unique and comprehensive teacher training certification courses all over the world offering a well-rounded, in-depth learning experience through a combination of play, practical theory, and fun.

How to choose the right training for you:

Visit each we sit and get a sense and feel for the company

Are you drawn to a particular one?

Do your values align more to one?

Make a list of what you would like to do as a yoga teacher?

Do they offer the services and resources and support you need?

Create a vision board and visualise yourself working for each company and see which one sticks to your soul.

Good luck on your yoga teaching career!

http://www.relaxkids.com/training

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What are the Pros and Cons of setting up a Children’s franchise and which one is for me?

Each year, people come to us and ask if it is better to start a business as a children’s franchise or start their own business. Starting a new children’s activity business on your own is a big move. It can be expensive and can take time before you see a profit. 

Here at Relax Kids, we’re all about making information available to you and easy to understand. That includes helping you make the right decision for YOU. 

We want you to be happy and find joy and magic in what you do. 

Here’s the good, the bad and ugly pros and cons of choosing between a franchise and setting up on your own. 

So let’s start with the…

Pros:

When buying into an established franchise, the work has already been done for you. 

The product (ie the structured classes) have been written, tried and tested by many before you. This saves you hours and hours in time and energy. 

You have the benefit of professionally designed resources that instantly give you credibility. 

You are joining a well-known registered trade-marked brand that is recognised in the industry. 

All your lesson plans, marketing materials and business tools are already created for you which saves hours of your time. If you were starting up on your own, you would have to write everything yourself.  

As a franchisee, you can take advantage of all additional support which includes forums with other coaches, meet ups and franchisee motivation training and coaching call. If you were setting up alone, you would have to start this from stretch. 

And now for the dreaded…

Cons:

Often a franchisees will buy a Postcode which can run into the thousands.  Relax Kids doesn’t sell postcodes as we encourage coaches to work together in community rather than competition.

As the hard work has been done for you, a children’s franchise can be a costly investment with ongoing franchise fees. At Relax Kids, we want you as a coach to succeed and so have made this an extremely low investment franchise with a low monthly fee. 

As you are under a brand, you are often subjected to many rules and guidelines in terms of teaching methods and running your business. This can be quite restricting. At Relax Kids, although we ask that you run the 7 steps in the order they have been created (as the system works), we have very few restrictions and rules. We want you to make this your business and so you are very flexible and free. 

Often franchises have very little autonomy, creativity and control over their franchise business which can be very constricting for a new business owner who has dreams and ideas of where they want to take it. At Relax Kids we actively encourage you to be individual, follow your dreams and make the business your own.  

As a franchisee, you may be required to share your finances with your franchisor. This can feel quite restricting. At Relax Kids, we would never do this. You are responsible for your own accounts and what is in them is between you and the tax man.  

We hope this has helped you work out the right path for you. 

We want you to be happy with your choices and if you choose our training and join our tribe of over 6,000, choosing another company that is better fitted for your needs, or setting up alone, we will be delighted.  

In some respects, Relax Kids gives you all the benefits of being part of a well-known franchise without the hefty costs, lack of autonomy and control.  

You do get the best of both worlds. 

But, want you to be happy and find joy and magic in what you do. 

To ensure you’re getting the best value and the best fit for your situation, 

at Relax Kids we offer a complementary phone call where you can go through what you need and we can see if it is the right fit for you.  

If you think the Relax Kids training might be the right choice for you, we want to answer any questions you have to allow you to find the right fit for you and your aspirations. 

Feel free to ask us questions by email or click the button to book a call. 

We do just ask that before the call, you read through the information pack first. 

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10 Things You Need to Know Before You Train to be a Relax Kids Coach

Are you hoping to become a Relax Kids coach this year?

As a training company, we understand the joy that training and setting up a new business can be for and we are excited that you are taking your next steps in your Relax Kids journey.

But what are some of the problems that you need to consider before you train?

What do Relax Kids coaches wish they were aware of ahead of time?

In this article, we’ll review 10 things that people wish they knew before they trained and set up their business to help you decide if it’s the right choice for you and your family.

Let’s dive in.

The Relax Kids (ChargeUp/Baby Mindful) training is online and many do miss the joy and excitement of being with others in a group. When we created the online course, we made sure we gave coaches even more value to make up for a lack of in-person training contact. We added 20 coach interviews which gives you a clear idea of what you can do with your training and experienced coaches share how they do the exercises in the manual. Although you may miss the contact with others, you will get more content which will help you as a coach. To give you more interaction, we now run regular online community cohort trainings. You can join together and take benefit from online zooms with our team Marneta and the team.

    The online training takes around 8 hours plus 10 hours of coach interviews. It is around average for a course like this although some courses may be longer. Most people will complete within a couple of months (2 weeks to a month is average) although you have 6 months to complete. You can do the training in bite size pieces around your family timetable but if you know you’re busy or taking other courses and may need more time, just send us a message and we can extend your time.

    It may not be the cheapest course of its kind on the market and if you are looking for cheaper options, there are plenty on google. We understand if the cost is prohibitive to you. 

    However, some of our coaches have hesitated taking the training because they felt it was just too good to be true. After the training, they realised they got more than their monies worth and way more in terms of content, options and possibilities.

    Once you’ve trained, that is just the start of an exciting (and for some scary) journey. You need to be aware that you are not walking into a fully paid job from day 1. It takes time and energy to build up any successful business. You will have to be prepared to put in some extra hours planning your sessions, approaching customers and building your network. It will be tiring at times and you will build your resilience and develop your creativity and you navigate your new work. It can be hard at times, but so rewarding.

    Before you start your classes, you will need to get certified as a Relax Kids coach. This will require you to run 4 (free) trial classes, write case studies and collect testimonials. Once you send these in with your documents (insurance, police check, safeguarding and first aid certificate) you will then be a very proud Relax Kids coach.

    Working for yourself, unlike having a job working as part of a team can sometimes feel lonely, but you will have support from a group of passionate and dedicated coaches who have walked the path before you and know exactly what you’re going through. You can share your problems, fears and worries with them and benefit from their creative ideas and incredible experience.

    You may be concerned that you haven’t got in depth teaching experience prior to training. Although it is a bonus, you don’t need to be a teacher to succeed as a coach. Some of our most successful coaches have no teaching background, but have developed their own unique style of running classes.

    Some worry that they will struggle managing the children in a classroom setting. This can definitely be a learning curve, but you will develop class management skills and techniques as you go. The sense of pride and satisfaction you will feel as you develop both personally and professionally will be immense.

    Many coaches ask what the ongoing costs are and if it is a viable business. Once you have a few (optional and inexpensive) props, got your insurance, police check and first aid, the ongoing costs can be kept low. The licence fees are from £20 per month. There is no % of earnings and no extra hidden costs. You will have the option to buy theme packs to support your classes. Many of our coaches are running full time or part time businesses around their family and life style choices and some are earning more than what they earned in their previous jobs.

    At Relax Kids, we offer a top quality training that will give you everything you need and more to be a coach in whatever country you are.

    If you are considering training with us, you can download our info pack and read more about our training online and read testimonials to get a better idea if you think it is for you.

    Happy exploring!

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    Supporting neurodivergent children with Relax Kids and Vestibular Activities

    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, the Relax Kids 7-step methodology incorporates vital vestibular activities combined with exercises that stimulate the parasympathetic system.

    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 bodies, which can help reduce anxiety.

    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.

    3 exercises that can help neurodivergent children relax and unwind:

    Calming Breath Exercise:
    – Ask children to 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 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:
    – Ask children to 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.

    Visualisation Exercise:
    – Guide children 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 visualisation
    – What do they see, hear, smell, and feel in this safe space?
    – Encourage them imagine taking slow, deep breaths in this tranquil environment, feeling a sense of calm and relaxation wash over them.
    – Allow children to  stay in this visualisation for a few minutes before gently bringing them back to the present moment.
    – Visualisation exercises can help children create a mental refuge for times of stress and anxiety.

    Relax Kids have created a series of creative, child-led relaxation products that support neurodivergent children.

    We recommend Quiet Spaces or Nature MP3 for children with Neurodivergence

    Staff training in the Relax Kids unique 7 steps system is available.

    www.relaxkids.com

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    NEW for 2024

    Due to many requests, we are running a Group Training online starting June 27th.

    Would you love to do the Relax Kids training but learn better in a group?

    Do you feel lonely training alone and need connection and community?

    Do you feel more fired up and motivated learning with like-minded people? Do you miss the in-person trainings?

    You can now take the online training but be part of a group where you can feel connected, supported and keep your motivation throughout.

    . Feel connected

    . Get support

    . Grow your confidence and skills

    You can now take the Relax Kids training as part of a cohort and take advantage of being mentored by Marneta, work through your questions and challenges together, feel motivated and be accountable.

    Learn and be inspired by your fellow coaches as you progress in your own time and together.

    Join up to the Community Cohort training and receive the following NO EXTRA COST.

    . Manual (in the post)

    . Development Manual (in the post)

    . Virtual introduction with Marneta 1 hour

    . Training catchup Zoom with Marneta 1 hour

    . Follow up Zoom with Marneta 1 hour

    . What’s Next Zoom with Sarah 1 hour

    . WhatsApp group

    Next Relax Kids Community Cohort Training Starts June 27th

    LIMITED SPACES – BOOK (pay in full to secure your place) TODAY! https://relaxkids.com/product/relax-kids-community-cohort-training/

    Join our new social learning experience training where you can be in a supportive community and connect, collaborate and share skills with others in your group

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    Walk to school week

    How to make walking to school fun

    Walking is a great way to keep fit and relax at the same time.

    Children often don’t eel like walking and the walk to and from school or to the shops can feel like a drudgery.

    Here are some relaxing and stimulating activities to make the walking with children more enjoyable for everyone:

    As you walk, take in a breath and breathe out slowly.

    The Colour blue – As you walk, notice everything that is blue.

    Play I spy with my little eye as you walk

    Skipping – You could try skipping to school. You might like to see if you can walk or skip and not step on the pavement joins.

    Change the length of your step. See if you can make huge strides and now tiny strides.span><span 

    Change the speed of your steps. See if you can walk faster or slower.

    As you walk see how tall you can be. Walk with your shoulders down and back as straight as you can.

    Want more activities? Download our FREE well-being pack.

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    May is back to nature month

    This May, here at Relax Kids we are thinking about “back to nature” and being grateful for the beautiful outside spaces we have available to us. Since we have been enjoying the sunshine here in the UK this week, Here is a free meditation to share with your family and friends.

    Relaxing on the Beach

    Close your eyes, be very still and imagine you are lying down on the beach. Feel the warm sand underneath your body. You can hear the waves of the sea. Now very gently you are going to relax each part of your body. Start with your feet, let your toes completely relax and become soft. Let this feeling spread gently through your feet. Now squeeze your legs and gently let them go. Feel all the tension in your legs being released as they become relaxed and soft. Squeeze the muscles in your tummy and let go completely. Stretch your back as long as you can and relax. Can you feel your back sinking into the sand? Now let your shoulders and neck become soft, as all the tension melts away. Squeeze your arms as tight as you can and let them go. Allow your arms to feel heavy as they sink into the sand. Squeeze your fingers into a tight fist, and now uncurl them slowly and rest them on the golden sand. Scrunch your face into a tiny ball and let go and relax. Let your head completely relax: relax your eyes, your ears, your cheeks, your forehead. Become completely still and relaxed. Feel the warm sun on your face and body as you sink further into the powdery sand. Stay there for a few more moments, enjoying the feeling of being completely relaxed.

    Extract from the Relax Kids Nature Album. Purchase online here: https://ow.ly/fL8m50RBtP1

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    Helping pupils manage the stress of SATs

    SATs week is upon us, and many students (and parents!) are feeling stressed.

    Many children will feel be feeling the pressure to perform leaving them more anxious and unable to focus.

    In the run up to SATs it is important to manage the overwhelmed, scattered thoughts and worries with some positive reminders and a solid relaxation and mindful practice.

    Simple brain breaks and relaxing moments can help pupils manage the many thoughts buzzing around during exam season. Mindfulness exercises teach kids they can set aside thoughts and return to them later. A restful mind won’t forget what it’s learned!

    Studies show mindfulness significantly improves concentration in children. Many schools have already incorporated mindfulness, and some politicians support including it in the national curriculum.

    To help students de-stress for exams, Relax Kids created a FREE SATS survival pack of exercises and an album with 8 mindfulness exercises. The MP3 tracks can be played before revision, bedtime, or on the way to school.

    www.relaxkids.com/product/exam-pack

    Purchase the Stressbusters album here: https://relaxkids.com/product/stressbusters/

    FREE Wellbeing resources for parents & teachers:

    www.relaxkids.com/wellbeing

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    Harnessing the Power of Endorphins, Serotonin, Dopamine through Relax Kids 7 steps.

    All those working in education and social care know that it is now crucial to prioritise the wellbeing and mental health of children.

    We now know that encouraging children to do activities that stimulate endorphins is a great way to bio-hack their system.

    Serotonin, and dopamine are neurotransmitters influence mood whilst endorphins are natural painkillers and mood enhancers, released during physical activities and joyful experiences. Serotonin regulates mood, sleep, and appetite, and its production can be boosted through exposure to natural light and exercise. Dopamine is associated with pleasure, motivation, and reward, and can be stimulated through engaging in activities that bring a sense of accomplishment and enjoyment.

    The 7 steps of a Relax Kids class helps children not only self-regulate, manage and modulate their emotions and behaviours but also this unique system enhances wellbeing as endorphins are released. Relax Kids offers a range of activities that help children self-regulate whilst helping boost these endorphins.

    Movement and play – helps stimulate the release of endorphins and serotonin, promoting a sense of happiness and well-being in children.

    Stretching and massage release endorphins by increasing blood flow, activating nerve pathways, and promoting relaxation and stress reduction.

    Breathing exercises can help children regulate their emotions and calm their minds.

    Affirmation and relaxation exercises can boost the production of endorphins, serotonin, and dopamine, which help children feel calmer and happier.

    When children are encouraged to experience all 7 steps in a session, they’re overall well-being improves especially when they practice regularly.

    Download your FREE Wellbeing Pack

    #SelfRegulationMatters #EmpoweringChildren #MentalWellbeing #EndorphinsForKids #SerotoninBoost #DopamineDriven #ActivitiesForKids #MindfulBreathing #PhysicalExercise #PlayTime #JournalingForKids #SocialConnections #EmotionalWellbeing #ThrivingChildren

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    Concentration game

    The benefits of developing good concentration.

    Getting children to concentrate can be difficult, but it is worth pursuing as concentration brings so many benefits:

    Developing good concentration can help:

    • will power
    • inner peace and happiness
    • memory
    • decision making
    • ability to study
    • ability to relax and visualisation 

      Try this concentration game: 

    Don’t Blink – Sit opposite your partner and look into their eyes. Anyone who looks away, breaks the stare, closes their eyes or giggles is out.

    Try Relax Kids Concentration Album

    Find a class

    #concentration #freegame #wellbeing #parents

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    How can I help my child concentrate?

    Exercises to help with issues regarding focus.

    Our concentration album or Focus ME album are perfect for helping out with issues regarding focus. In the meantime, here are a few options for you to try.

    1. Proper nutrition, adequate exercise and enough sleep as well as drinking water will aid concentration.

    2. Draw a point on a post it note and ask the child to sit and focus on that point for a few moments. If any thoughts come into the mind, ask them to gently push them away and only think about the point in front of them. Get the child to stay as still as possible and keep concentrating.

    3. Put a flower or a picture of the flower in front of the child. Ask the child to notice all the colours and textures and shapes on the flower. Get the child to sit as still as possible for as long as they can only concentrating on the flower.

    4. Repeat three times in their mind – I am focussed. I can concentrate. I am still. I am quiet. I am focussed. I can concentrate. I am still. I am quiet.

    If you have found this blog helpful please pass it on to your friends, colleagues, schools and nurseries and help us help more families and schools.

    Download your FREE Wellbeing pack for more tips to use at home or in the classroom – www.relaxkids.com/wellbeing

    #focus #concentration #helpingchildrenfocus

    Posted on

    Helping children with Special Educational Needs self-regulate

    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:

    “You 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.” – Audrey Clemenson, Autism Support Coordinator for Perth and Kinross

    “We ran a five day course using Relax Kids. On the first day, one boy was very wild and couldn’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 tools… 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.” Clare Burnett, Community learning and development worker for schools, at our Lady’s High School, Motherwell (ASN school)

    “Frustration 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.” Sarah Hodgkins – Relax Kids Coach, Occupational Therapist and former Deaf Children’s Services worker

    “One 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.” Leonie MacDonald Relax Kids coach

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

    “I 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!” Stacey Renphrey,  Relax Kids Coach

    “I 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!” – Lucy Eddy Relax Kids coach

    “X 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. It’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. It’s a nice sized group too.”   Zara Simmonds Relax Kids coach

    Find a Relax Kids coach: https://relaxkids.com/find-a-coach/

     #RelaxKids#InclusiveEducation #teacher #parents #specialeducationalneeds#wellbeing #SENwellbeing #SpecialNeedsRelaxation
    #MindfulnessforKids #ChildRelaxation #SENsupport #WellbeingForAll
    #InclusiveRelaxation #MindfulChildren

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    Happy Easter from Relax Kids

    Spring time relaxations 

    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 walks 

    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 Journal 

    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 picnics 

    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 sculptures 

    Construct your own statue using things found from mother nature. 

    Plant something 

    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 Down 

    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. 

    Download your Free Easter Pack here!

    Posted on

    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 hasn’t been touched by shrinklation is… 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!

    Posted on

    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

    Posted on

    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

    Posted on

    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 “You 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.” – Audrey Clemenson, Autism Support Coordinator for Perth and Kinross

    “We ran a five day course using Relax Kids. On the first day, one boy was very wild and couldn’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 tools… 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.” Clare Burnett, Community learning and development worker for schools, at our Lady’s High School, Motherwell (ASN school)

    “Frustration 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.” Sarah Hodgkins – Relax Kids Coach, Occupational Therapist and former Deaf Children’s Services worker

    “One 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.” Leonie MacDonald Relax Kids coach

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

    “I 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!” Stacey Renphrey, Relax Kids Coach

    “Message 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!” – Elaine Cavana Relax Kids coach “I 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!” – Lucy Eddy Relax Kids coach

    “X 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. It’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. It’s a nice sized group too.” Zara Simmonds Relax Kids coach

    Find a Relax Kids coach

    Join an online class

    Buy Relax Kids books and audios

    Posted on

    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

    Posted on

    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.  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 – 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

    Posted on

    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? 
    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

    #happyschools#happiness#childrensmentalhealth#teacher#relaxkids
    #mentalhealthinschools#childrenswellbeing#positivity
    #classroomactivities#classroom

    Posted on

    Hug Your Way To Happiness

    A study by the University of North Carolina found that hugging reduces the effects of stress where blood pressures significantly decreased. Another study at the same University found that hugging increases the love hormone, Oxytocin, while decreases the risk of heart disease.

    Hugging literally is good for your heart. Hug therapy has been used with autistic and withdrawn children to teach trust. Hugging just feels great!

    We get lots of hugs at Christmas, birthdays and family occasions, when we say hello or goodbye, when we are upset or just want to show our friends, family and children we love them. A hug is often better than words. Hugs are a fabulous way of expressing our appreciation of each other and are a crucial part of our human interactions and communication.

    Here are 5 good reasons to HUG:

    1. Hugs feel good

    2. Hugs can relieve pain and depression

    3. Hugs can help boost the immune systems and help us fight colds and flu, as well as increase our energy levels

    4. Hugs can make us feel healthier and happier

    5. Hugs are a great stress relief

    So it’s official – hugging is good for our heart, soul, body and minds – so get hugging! Hug yourself, hug your children, have a group family hug, hug your partner (often), hug your family members, even hug your pets. There are so many opportunities to hug – just enjoy it. As you hug today, close your eyes and remind yourself how much you are loved and how much you love and care for the person you are hugging.

    How many hugs can you give and receive today?

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    Encouraging children to make friends

    Investing in the bank of love and friendship

    Here is a simple and wonderful way to encourage children to build friendships and good relationships. Explain to your child that we all have a love and friendship bank inside. When they show love and affection or time and energy towards their friend, they are depositing in the bank account of that friendship. When they are not talking or saying unkind words they are making a withdrawal. Tell children that when we have good balances, it shows on our face and we are happy. When we have negative balances, we are more likely to be angry and sad.

    Once we get into debt with a friend, it can cause lots of sadness and hurt. The best way is to start depositing. Here are ways children can make an investment or deposit:

    Share a joke

    Spend time

    Smile

    Laugh together

    Bring flowers

    Make a gift

    Buy a gift

    Go for a walk

    Enjoy an activity

    Dance

    Hug

    Sing together

    Play together

    Thinking about someone

    Here are ways we can make a withdrawal and get into debt:

    Be selfish

    Say something unkind

    Hurt

    Shout

    Be sarcastic

    Not talking

    Pull a face

    Say a spiteful joke

    Fight and hit

    Kick

    Sneer

    Ignoring someone

    Be uncaring

    Be unthoughtful

    Here is a great CD https://relaxkids.com/product/elevator-of-happiness/  to encourage positive thinking, love and feelings of friendship

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    Teaching children to love themselves

    As children grow, it is important that they learn the art of self care. It is vital for their self esteem that they learn to feel loving towards themselves. Here are some tips to help children develop the art of self care

    1 Make a list of everything you like about yourself. It might be that you like your eyes or hair and better still you like the fact that you are patient or kind or friendly. See how long you can make the list.

    2 Ask friends and family what they like about you. Add this to your list as you may have missed out some points.

    3 Find a special notebook and write your list down. You might like to decorate the notebook. This is your special notebook and every time someone says or writes something nice about you, write it down. Keep it safe as you are going to continue writing in this book when you are a teen and then when you are an adult. Look at the notebook often and keep reminding yourself of your wonderful qualities. Every time you feel a little down, you will be able to come back to your notebook and feel special and loved again.

    4 Repeat to your self ‘I am a very loveable person, I am wonderful and loving and kind’ Even when people are talking to you, try to keep reminding yourself what you are. You might like to write your special words and put them up in your room to remind you how special you are.

    5 Everyday, do something that you love doing – something that makes you feel good about yourself. It could be going for a walk or run or bike ride or playing your favourite game. Doing things you love will help you feel better about yourself.

    6 If you make a mistake, don’t beat yourself up inside about it. Everyone makes mistakes and it is how we learn and improve. Simply accept that you made a mistake, say sorry and remind yourself that you are special.

    7 Give yourself a hug before you go to sleep. See if you can feel the loving feeling in your body as you hug yourself and remind yourself ‘I am lovely, I am lovely’

    8 Each day spend some time being quiet. You can use this time to relax and also remind yourself how special you are. You might even like to silently repeat your affirmations.

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    Teaching mindfulness to children

    Tips on how to help children be more mindful

    Meditation and relaxation is something that every school should adopt as it is extremely economical and does not require expensive props.  At the most, teachers just need a CD, a bell/rain stick and the children’s attentive minds and willing bodies.

    Meditation can be practised by children of all ages and all faiths as it is non religious.  You only need a short amount of time to run meditation sessions in your school.  Short sessions that are done regularly will create better results than one off longer sessions.  It is important to keep it fun and fresh so the children enjoy it.

    The wonderful thing about mindfulness and meditation is that there is no right or wrong way and each child will find their own unique way of being quiet and focussing their mind and finding stillness within which will help them with the busyness of their life.

    If you are interested in bringing in mindfulness and meditation into your classroom, it is good idea to start having your own practice.  This makes it easier to support your pupils on their silent journey.

    Create an environment that allows pupils to focus.  If you do not have a quiet room, ask children to move things away from their desks to reduce distractions or sit on the carpet.

    Try to stick to the same time each day to practice so pupils get used to it.  You may like to try starting the day off with a few minutes mindfulness or after lunch or break times to refocus their minds.

    Use a bell or music or rainstick to remind pupils that it is time to be quiet.  Pupils like to be involved and can always take it in turns to ring the bell or start the music.

    Use the bell to end the short meditation or relaxation session.

    If there is time, allow children to share their experience.  You don’t have to do this every time.

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    Everyone loves a fairytale

    CDs for princes and princesses around the world

    When I was a children’s entertainer, most of the little girls would dress up as little princesses and boys would love being superheroes. Children and adults love fairy tales and I think that is why most of us love a royal wedding.

    Our love of fairy tales gave me the idea to write my book – https://relaxkids.com/product/aladdins-magic-carpet/ where children could imagine they were princesses and superheroes going on magical adventures in their mind. I did something that had never been done before and took all the fairytales and turned them into visualisations.

    We all love positive and happy endings to fairytales and enjoy good conquering evil.

    The book allowed these fairy tales to come alive in children’s minds. I had no idea the visualisations would be so popular, and what a profound effect it would have on those who listened to them.

    I then made a two fairytale CDS, https://relaxkids.com/product/princesses/ and https://relaxkids.com/product/superheroes/

    Children around the world now go to sleep dreaming of being in their own fairytales. So, if you would like your child to dream of fairy tales each night and wake up fresh and full of creativity, you might like to order one of my fairytale CDs

    Please do let me know how you get on with them.

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    Valentines exercise

    Close your eyes and take a deep breath in through your nose (slowly), and then out through your mouth.  Put your hand on your chest and spend a few moments feeling calm and relaxed.  Now, imagine that you have a smile in your heart.  Watch how you start to have loving feelings. Can you send that smile up to your face?  Let your mouth smile gently.  Breathe in, and out and rest there for a few moments. 

    Now open your eyes and see how different you all feel. 

    Valentines Day is a great opportunity to remind the ones that you love, that you respect and appreciate them. Focus on the things that make the people in your life special and encourage their dreams

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    Valentines Day 14th Feb 2024

    Valentines Day is the perfect excuse to celebrate love.

    Valentine’s Day is around the corner! Time to share some time with the ones you love!

    Valentine’s Day may be a time to appreciate one another and celebrate your love, but this does not necessarily mean that we have to lavish each other in expensive gifts, where the price tag may have been raised because of the holiday associated with the time of year.

    Why not celebrate Valentine’s Day this year with a lovely duvet day for all the family, grab some comfy cushions, put your pyjamas on and pad out the living room in front of the fire. All decide on some favourite DVDs, snacks and treats and spend some quality time as a family. Just relax! You could even try some relaxation exercises together, so that you all experience being calm and serene in this manic world together.

    Make your family’s heart smile with this exercise:

    Close your eyes and take a deep breath in through your nose (slowly), and then out through your mouth. Put your hand on your chest and spend a few moments feeling calm and relaxed. Now, imagine that you have a smile in your heart. Watch how you start to have loving feelings. Can you send that smile up to your face? Let your mouth smile gently. Breathe in, and out and rest there for a few moments. Now open your eyes and see how different you all feel.

    Valentine’s Day is a great opportunity to remind the ones that you love, that you respect and appreciate them. Focus on the things that make the people in your life special and encourage their dreams.

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    Valentine’s Day for Busy Parents

    Keep the romance alive even if you are busy with work and parenting. 

    Here’s one for the adults!

    It can be pretty difficult to find time to keep romance alive when we are all so busy. There is the argument that we should all create small moments with cuddles and laughs throughout the whole year to appreciate the ones we love but for those of us who need a little reminder – Valentine’s day is here. But stay calm – we don’t have to splash out on lavish gifts or expensive gestures just because the card shops tell us to! It’s the little things that count. Here is some inspiration for your V-Day:

    DIY Spa: You don’t have to be a trained masseuse to give your partner an indulgent experience. Why not take turns to give each other the treatment of choice? Team that with a glass of your favourite tipple and your favourite CD and you are quids in!

    Pyjama Party: Spend the whole day in your pyjamas. Bring the duvets down and spend the day doing nothing – or whatever your version of nothing is, whether that be chatting, watching a dvd or listening to your favourite singer.

    Hit the cinema: Remember the old days before you had kids when going to the cinema was a regular treat. Why not re-visit those days. With everyone jumping on the Valentine’s bandwagon, getting a babysitter can be difficult, so why not catch a matinee?

    Make your own gifts: Head to a craft store together and give each other a budget and a time deadline in which you have to create something for the other person. It will keep you busy all day and give you something fun to talk about at night as you reveal what you have made for one another!

    Long Lasting Flowers: Buy / make flowers instead of spending lots on real ones. This way they can be a reminder all year round of your love for each other and won’t need to be replaced so quickly. You could set up a tradition where you put one flower in the vase each year and take turns supplying it and watch your love grow over the years!

    Have a wonderful Valentine’s

    With love from everyone at RK x

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    Pancake Day – 13th Feb 2024

    Pancake Day is a wonderful family tradition.

    Pancake day is here – but whether you are opting for home made treats or shop bought batter, get stuck in and enjoy this great day! Traditionally Shrove Tuesday was the beginning of lent – where you use up your flour, eggs and butter. It is now widely celebrated all over the world, with other countries favouring more savoury fillings – including chickpeas, salmon, curry, salad and more!

    Pancake day doesn’t have to be an unhealthy one. You can still use it as an opportunity to give your kids 1 of their 5 a day. I love bananas and chopped nuts with my pancakes, but other options could include warm apple and cinnamon, tinned fruits, dried fruits with a big blob of natural yoghurt or for the chocoholics amongst you, Nutella is a fab way of getting that cocoa fix and some of your calcium for the day!

    Have fun! And good luck to the competitors of the Olney Pancake Race in Buckinghamshire! It’s great to see that the tradition lives on!

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    Activities to celebrate valentines day

    Valentines Day is the perfect excuse to celebrate love.

    Valentine’s Day may be a time to appreciate one another and celebrate your love, but this does not necessarily mean that we have to lavish each other in expensive gifts, where the price tag may have been raised because of the holiday associated with the time of year. 

    Why not celebrate Valentines Day this year with a lovely duvet day for all the family, grab some comfy cushions, put your pyjamas on and pad out the living room in front of the fire. All decide on some favourite DVDs, snacks and treats and spend some quality time as a family. Just relax! You could even try some relaxation exercises together, so that you all experience being calm and serene in this manic world together. 

    Crafty hearts

    You could also make some hearts and write what you love about each other in the hearts.

    Love notes

    Why not send each other a secret love letter and list all the reasons why you love each other or leave love notes around the house.

    Cookies

    You could make heart shaped cookies or fortune cookies and leave love notes inside each one.

    Dinner

    Get the children involved in dinner and let each member have their favourite item.  Decorate the table and light candles to make it special.

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    Questions for Valentines

    Here are some questions to get the whole class or family thinking about…

    Put some relaxing music on and take out 5 minutes out of the busy day to ask children to think about people who have made a big difference to them

    Ask them to:

    ‘Name the people who have helped you’

    ‘Name the people who make you feel special’.

    ‘Name the people who make you feel loved and valuable’.

    ‘Name the people who you love being with’.

    When they have completed this, they might like to write a note or letter to some of these special people.

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    Make your own Family Love Token

    The things we want and need are free!

    The main things our children want and need are free… time, energy, love, hugs, attention and praise. A great way to ensure that they are getting what they need is to make a selection of love tokens. You can make these with your children out of paper or card and laminate them or collect and draw words on pebbles.

    Here are some token ideas:

    Hug token

    Game token

    Story token

    Love token

    Time token

    Laughter token

    Foot rub token

    Once they are made, place the love tokens in a box, bag or jar.

    Make up your own rules as to when they take a token. It could be once a day or one in the morning and evening or when they need it or come home from school. Let them choose and token and trade it in for some quality time with you. Don’t forget to join in and pick tokens out of the jar to claim your hugs and kisses.

    Please let us know how you get on with this activity and pass this on to your friends and fam

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    Positive words to read aloud

    Positive statements are a great way of inspiring children to be positive.Here are some thoughts to share with your child.

    I am unique. I am special. I think about all the things that make me special. I choose to think thoughts that make me feel good about myself. I deserve to have good in my life, I know that I am special. I love the fact that I am different and unique – I am not afraid to be different. I am not afraid to be special. I know that I am loved and respected. I love and respect myself. I believe in myself I know that I make a difference to those around me. I can make a valuable contribution to my community.

    I know that I am wonderful. I feel good about myself. I believe in myself.

    I feel confident I can do whatever I want. I think I have to think confident thoughts I fill my mind with positive thoughts about myself. I only have good thoughts about myself – everyday I think of more and more reasons why I am amazing.

    I will make a list of why I am so special. I am proud of the things I have achieved. I congratulate myself. I love myself. I am unique and wonderful. I am individual and one of a kind. There is no one in the world quite like me. I am magnificent – I think about all the reasons why I am magnificent. I refuse to think negative thoughts.

    I refuse to listen to any negative words from others, No matter what anyone says, I know inside that I am OK. No matter what happens, I know that I am unique and amazing.

    I am proud to be different. I will now start to appreciate how amazing I am. I am starting to love myself I accept myself just the way that I am. I love and accept myself.

    Please pass this on,  forward to a friend

    If you liked this blog,  tell your friends, colleagues, local schools and nurseries and help us help others! Thank you.

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    Love is in the Air – Kids Thoughts

    What does the word love mean to children?

    It’s the month of love. and it is so interesting to hear what your children’s thoughts on love are. Here’s some of the best below! The answers were broad and deep… Ask your kids what they think!

    ‘When my grandmother got arthritis, she couldn’t bend over and paint her toenails anymore. So my grandfather does it for her all the time, even when his hands got arthritis too. That’s love.’ – Rebecca – age 8

    ‘When someone loves you, the way they say your name is different. You just know that your name is safe in their mouth.’ – Billy – age 4

    ‘Love is when a girl and boy put on perfume and they go out and smell each other.’ – Karl – age 5

    ‘Love is when you go out to eat and give somebody most of your chips without making them give you any of theirs.’ – Chrissy – age 6

    ‘Love is what makes you smile when you’re tired.’- Terri – age 4

    ‘Love is when my mummy makes coffee for my daddy and she takes a sip before giving it to him, to make sure the taste is OK.’ – Danny – age 7

    ‘Love is when you kiss all the time. Then when you get tired of kissing, you still want to be together and you talk more. My Mummy and Daddy are like that. They look gross when they kiss’ – Emily – age 8

    ‘Love is what’s in the room with you at Christmas if you stop opening presents and listen.’ – Bobby – age 7 (Wow!)

    ‘If you want to learn to love better, you should start with a friend who you hate.’ – Nikka – age 6 (We need a few million more Nikkas on this planet)

    ‘Love is when you tell a guy you like his shirt, then he wears it everyday.’ – Noelle – age 7

    ‘Love is like a little old woman and a little old man who are still friends even after they know each other so well.’- Tommy – age 6

    ‘During my piano recital, I was on a stage and I was scared. I looked at all the people watching me and saw my daddy waving and smiling. He was the only one doing that. I wasn’t scared anymore.’ – Cindy – age 8

    ‘My mummy loves me more than anybody. You don’t see anyone else kissing me to sleep at night.’ – Clare – age 6

    ‘Love is when Mummy gives Daddy the best piece of chicken.’ – Elaine-age 5

    ‘Love is when your puppy licks your face even after you left him alone all day.’ – Mary Ann – age 4

    ‘I know my older sister loves me because she gives me all her old clothes, and has to go out and buy new ones.’ – Lauren – age 4

    ‘When you love somebody, your eyelashes go up and down and little stars come out of you.’ (what an image) – Karen – age 7

    ‘Love is when Mummy sees Daddy on the toilet and she doesn’t think it’s gross.’ – Mark – age 6

    ‘You really shouldn’t say ‘I love you’ unless you mean it. But if you mean it, you should say it a lot. People forget.’- Jessica – age 8

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    💜 Congratulations to our featured coach – Ann Wood 💜

    “Working as a primary school teacher in Derry N. Ireland for 22 years, I was noticing that more and more children in my classes were finding it harder to deal with their worries and to be resilient. I felt helpless when parents asked me for advice, so I began researching and came across Relax Kids resources online. I found that using the meditations, breathing exercises and positive affirmations, seemed to really help the children. They also helped my own son who was finding it hard to settle to sleep at night.

    After using the Relax Kids books and free downloads for a while with great success, I decided to take the training to become a coach in 2018. I met some amazing fellow coaches on the courses who still support and inspire me to this day. I was so proud to qualify fully as a coach myself in October 2020.

    In September 2022, I was lucky to be granted a career break from teaching and since then, I have delivered Relax Kids sessions in 10 different preschool, nursery school and primary schools. I have also worked with 3 Afterschool clubs and hope to continue to strengthen these links and to work with more schools and community groups as I continue in my full-time career as a Relax Kids coach.

    I currently deliver sessions 4-5 days a week and have found that my home/work life balance has improved immensely as I try to live the 7 steps myself. Relax Kids has reignited the passion that I felt as a newly qualified teacher. I love the freedom that Relax Kids gives me and I have seen the positive effects that teaching the 7 steps have in the classroom, on peer relationships and in family life. I feel so proud when I see and hear children using the vocabulary and skills that they have learned to help themselves, others and even adults.”

    Relax Kids coach in Derry, N. Ireland

    https://www.facebook.com/annrelaxkidsderry

    Instagram @relaxkidsderrywithann

    #relaxkids #relaxkidscoach

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    50 ways to praise your child

    And boost their self-esteem!

    Children thrive on positive praise, remarks, comments and words. Praise is simply a genuine, positive comment, said with a warm look and tone. Your affection, gestures, looks and words will allow your child to develop a positive view of them selves as by being loved and loveable as well as valued.

    There are various ways of using language to boost your child’s self esteem. A steady supply of praise will also not only improve bad behaviour, but also help them cope with the various new challenges they will encounter. Make sure your tone and gestures back up the words that are coming out of your mouth or your child will not believe you.

    You can share positive thoughts and feelings such as I love you and I feel so proud of you, share positive appreciation for a specific task such as The way you read that book was wonderful. You can also use positive words to show that you recognise their achievements and efforts such as You are trying so hard at…

    One more thing – make sure your praise is genuine and your face and voice is warm and loving. This way, your child will believe your words and start to value themselves. For best results, try to avoid back handed praise that comes with a sting in the tail. For example `Tom you shared your toys very well today, it’s a shame you were so naughty yesterday.` Forget the past and focus on nurturing and encouraging your child from this moment onwards.

    Below is a list of 50 ways to praise your child. Try to use at least three of them today! Use these positive comments often and watch how your precious child grows more and more confident, secure and full of self-esteem. And better still the positive words will make you feel great too! So here they are please do pass these on to any other mums and dads or teachers who might find them useful so we can spread positivity to our next generation.

    50 ways to praise your child

    1. I like the way you…

    2. I admired the way you…

    3. Do you know how important you are to me?

    4. I could really see how much you were trying

    5. It’s fun playing with you

    6. I care so much about you

    7. I feel so proud of you when you…

    8. You really showed how talented you are when you…

    9. I am so excited that you…

    10. You can really feel proud of yourself because …

    11. You are a real winner!

    12. You are a real friend – look at how you…

    13. That’s amazing! Well done!

    14. I love you because…

    15. I trust you to…

    16. You are a real joy

    17. You are a real good friend

    18. Congratulations on the way you…

    19. Thank you for…

    20. I can see how hard you worked on that – well done!

    21. You have a lovely singing voice

    22. I can really see that you are improving

    23. You are precious

    24. You are so important

    25. You are unique

    26. What an imagination!

    27. You are so caring

    28. You make me smile

    29. You have a special talent for…

    30. You have a brilliant smile

    31. You are so clever

    32. You are so creative

    33. That’s fantastic – look at how you made…

    34. I love being with you

    35. You are a star!

    36. You look fantastic today

    37. You look great in that

    38. You are really brilliant

    39. You are beautiful

    40. Wow that is fantastic

    41. You are so special

    42. That is excellent

    43. That is really great

    44. Well Done

    45. I knew you could do it

    46. You are a real super star

    47. You are really smart

    48. That is magnificent

    49. You are Spectacular

    50. Well done you! Take action today, praise, praise, praise and watch your child blossom and grow in happiness.

    Just one more thing – For your child to really shine and be full of confidence, he/she needs to be encouraged to develop the art of positive self-talk. Try to discourage you child from feeling and talking negatively about themselves but use affirmations such as `I am great at running`, `I am OK` and `I can do it`.

    You might like to try the Relax Kids Believe and Achieve CD available today from our shop – https://relaxkids.com/product/believe-and-achieve/ 

    Please pass it on and tell all your friends

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    International Featured Coach

    💜 Congratulations Ivančica Tarade 💜

    I am Ivančica Tarade, Relax kids coach from Zagreb, Croatia.

    For the last six years this amazing programme changed my life and helped me to become a more conscious person, more patient mother and coach.

    I became an entrepreneur, the owner of Dragonfly (www.dragonfly.hr). That gave me more freedom in life, more time to play with my own children and I enjoy it very much.

    I teach Relax kids classes in four towns – Zagreb, Sesvete, Zaprešić and Kastav (little town on the Adriatic sea) and I promote mindfulness to colleagues in kindergartens and schools.

    Last year I started Relax kids classes in one primary school in Zagreb, because I believe that mindfulness should be part of the school programme in Croatia. As well as children, I have group classes for adults and individual classes.

    Some children have been taking my classes for several years, so we “grow“ together sharing feelings, learning how to preserve our mental health in this chaotic world and we explore their potential.

    Last year I organized my first Relax Kids summer camp for one group of children in Zagreb. We spent all week together visiting museums, playing in the parks, having meditation and creative workshops, we even climbed a local mountain.

    One day we wrote positive messages on the Post It notes and the children gave the notes randomly to the people in town during our walk in the center of Zagreb.

    It was really interesting experience for all, because some people were very grateful and touched when they read it, and some of them were “afraid“ that children are asking for money or something.

    I am wishing you all the best in this adventure of life!

    FB and IG: Relax kids 4All

    #relaxkids #relaxkidscoach

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    Using positive affirmations with children

    It has been said that children hear more negative comments than positive ones.  Praise and positive affirmations are important to help restore this balance.

    Send your child to a fun weekly class where they learn skills for life!

    Our classes incorporate the unique 7-step system devised by Marneta Viegas – founder of Relax Kids.  

    The system takes children from a high energy to a low energy where they are able to lie down on the floor and completely let go and relax.  

    Parents are always amazed that it really does work!

    Sessions include movement and dance, fun and relaxation games, stretching, peer massage, breathing, affirmations and visualisations.

    Each week, children go on a magical adventure which engages their mind as well as body.  

    Although they are learning valuable relaxation skills, the key focus is on having fun whilst calming down.

    This month, children are going on Winter Wonderland adventures – where they get to be snowflakes and melting snow.  They love playing the Snow Queen game and riding snow leopards.  They really do have so much fun.

    ‘My Mum said It was the best thing ever to send me to relax Kids.’  Belinda Age 7

    ‘It makes me feel as if I am floating on a cloud.’ Georgie Age 6

    Sign your child up for one of our magical classes today!

    Find a Relax Kids coach in your area.

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    What makes Windmill Primary School special

    Lynn Knapp, the powerhouse Head of Windmill Primary School in Oxford proudly showed me around her incredible values-based school today.

    As soon as you walk in you can see and feel how the values of care, creativity and community are deeply embedded. Each month the whole school focuses on a value and explore it in a number of ways through assembly, plays, stories and children’s experiences. This month is HOPE.

    Lynn (a keen dancer) makes sure she stands outside school with her music each morning for 30 mins to welcome pupils with a smile and dance and say goodbye at the end of the school day. She does this rain and shine. She knows each of her 600 pupil’s names and takes an active interest in what they are doing and encourages conversation as she does her rounds during the breaks.

    Clearly the children are happy in school and each child is being nurtured and encouraged to grow. There are pictures of the brain in every classroom and even Year 1 understand their emotional brain and what they need to do to self-regulate.

    But what makes Windmill School really special is how Lynn and her staff have put values at the core of the curriculum. They made a decision not to drop other subjects in favour of extended Literacy and Numeracy as they recognise all children are different and some will excel at sports and the arts. No child is left behind but encouraged to grow and bloom.

    There is a gym that is used for dance practice in the lunch breaks and the music and cookery rooms are used regularly. At the end of each year Year 6 pupils cook a 3 course meal for their parents.

    Alongside various projects, the highlight of the year is the day all pupils swap roles with the teachers. They choose which teacher they want to be and even can dress up as them and plan sessions.

    What a wonderful community school!

    We are SO delighted to be partnering with Windmill school as they use our Calmaclass toolkit throughout the school. Each pupil will have the opportunity to have regular brain-breaks throughout the school day which we hope will further enhance their learning.

    I am so looking forward to seeing how Relax Kids further impacts the school and supports their emotional wellbeing.

    https://relaxkids.com/for-schools/

    #schoolleadership #schools #childrensmentalhealth #classroommanagement #schoollife

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    CD of the Month – JANUARY

    Believe and Achieve CD

    It’s a brand New Year – a great time to think about what you really want and how you are going to achieve it! What better way to motivate your little ones than with our Believe and Achieve CD, full of great tracks to keep the kids inspired through the month.

    The CD includes affirmations to help with positive thinking, get those creative energies going and improve confidence and self belief.

    Believe in yourself and your personal qualities with our Relax Kids CD of the month!

    THIS CD COMES FREE WITH THE PURCHASE OF THE MAGIC BOX BOOK
    – VISIT OUR SHOP TO SEE ALL OUR JANUARY OFFERS!

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    Positive words to read aloud

    Positive statements are a great way of inspiring children to be positive.

    Here are some thoughts to share with your child.

    I am unique. I am special. I think about all the things that make me special. I choose to think thoughts that make me feel good about myself. I deserve to have good in my life I know that I am special. I love the fact that I am different and unique – I am not afraid to be different. I am not afraid to be special. I know that I am loved and respected. I love and respect myself. I believe in myself I know that I make a difference to those around me. I can make a valuable contribution to my community.

    I know that I am wonderful. I feel good about myself. I believe in myself.

    I feel confident I can do whatever I want. I think I have to think confident thoughts I fill my mind with positive thoughts about myself. I only have good thoughts about myself – everyday I think of more and more reasons why I am amazing.

    I will make a list of why I am so special. I am proud of the things I have achieved. I congratulate myself. I love myself. I am unique and wonderful. I am individual and one of a kind. There is no one in the world quite like me. I am magnificent – I think about all the reasons why I am magnificent. I refuse to think negative thoughts.

    I refuse to listen to any negative words from others, No matter what anyone says, I know inside that I am OK. No matter what happens, I know that I am unique and amazing.

    I am proud to be different. I will now start to appreciate how amazing I am. I am starting to love myself I accept myself just the way that I am. I love and accept myself.

    If you liked this blog,  tell your friends, colleagues, local schools and nurseries and help us help others! Thank you.

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    Help for Parents

    I was chatting on the phone to Sam, a parent who is having trouble with her 7 year old.
    She is waiting for her Family HUB to start running Relax Kids classes to support her.

    Sam was desperate to help her daughter manage her big feelings and learn tools to self-regulate.
    I suggested a couple of books and audios to help her daughter at bedtime.

    As I listened to Sam, I realised how vital Relax Kids is for children’s wellbeing and I want to
    do more this year – so much more…

    This is how we aim to help more families this year:

    We are in talks with a number of Family HUBs in the UK
    to see how we can support children, teens and families

    We are launching our new Calmaclass toolkit that gives teachers
    easy access to help children manage their anxiety in school

    We are continuing to with more child psychologists, SENCOs,
    Mental Health leads and Councils

    We are continue to support and inspire our Relax Kids coaches to
    deliver our transformational classes to children

    Improving our Relax Kids training and Educator packages for schools

    We are developing a family toolkit to support children and their parents

    We are continuing to chat to parents and teachers to find out what
    they need and how we can produce even better products and services

    We are updating our website to make it even easier for parents and teachers

    I think we will have a busy 2024!

    Can you help us help more children?

    DO YOU KNOW A PARENT
    whose child would love Relax Kids classes (in person or online)?

    DO YOU KNOW A FAMILY
    who would find Relax Kids books and audios useful?

    DO YOU KNOW A TEACHER OR SCHOOL
    who would love an easy to use toolkit of exercises to help pupils self-regulate?

    DO YOU HAVE A FRIEND
    who would make a brilliant Relax Kids coach?

    Please lets spread the word and let us help more families.

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    Relaxing at Home

    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 https://relaxkids.com/product/quiet-spaces/ Quiet Spaces’s CD is a good one for this time.

    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. https://relaxkids.com/product/believe-and-achieve/ 

    Travelling to and from School – Many children listen the the Relax Kids CDs in the car. Superheroes CD or Princesses CD is a lovely way to start the day as they have beautiful story meditations.https://relaxkids.com/store/product-category/mp3s/fairytale/ 

    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. https://relaxkids.com/product/nature/ 

    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.  Relax and Destress https://relaxkids.com/product/relax-and-de-stress/  is great for older children and adults, Quiet Spaces https://relaxkids.com/product/quiet-spaces/ 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 a CD such as Nature or Quiet Spaces on a CD with personal headphones 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 CDs. Read a story and then put on the Relax Kids CD. The https://relaxkids.com/store/product-category/mp3s/fairytale/ 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.

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    Top Tips For Beating The Winter Blues

    Good Mood Food

    Cut down on sugary snacks that meddle with the blood sugar and can affect mood. Lots of fresh vegetable soup will bring winter cheer to your family table. Bananas are a great mood enhancer and provide lots of mental energy. They contain serotonin, a mood lifting substance and dopamine, which is great for emotional balance,

    Have Fun

    When it is dull, the last thing you want to do is take the children outside. Getting the kids to have fun and exercise in the open air will bring them more energy and make them feel great. Even running and jumping in puddles will increase their heart rate and give them a feel great factor!

    Hugs & Cuddles

    There is nothing better on a winter’s day, than snuggling up and having a cuddle. Lots of hugs and cuddles will remind your child that he/she is loved, which can improve a child’s behaviour. Try some gentle massage strokes on your child’s back, forehead or arms. Better still, see if they will give you a massage back!

    Water Everywhere!

    The heavens are opening at this time of year and water is everywhere outside. It is easy to remember to take water inside when the weather is hot, but easily forgotten in rainy weather. Water will help flush out toxins and helps the nervous system work better, so improving your child’s mood and brain power.

    Dance

    Music is a great mood enhancer. Pop on some fun and lively music and get the family dancing in the living room. You’ll feel so much better after a good dance than watching reality TV.

    Stay Light

    We can often feel low in winter, as we are taking in less sunlight and many adults and some children are affected by Seasonal Affect

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    Keep the Doctor Away!

    A Dose of Relax Kids A Day Can Keep The Doctor Away

    The long winter months result in most of us catching some sort of acute illness and schools can be a common breeding ground for germs and bacteria. This can be a miserable time for parents and children, whose immune systems often take a beating.

    For parents who are concerned about their child’s health, they can focus on boosting their child’s immune system by combining something as simple as relaxation and a healthy eating plan. Relaxation and simple stretches have been proven to help strengthen and balance the immune system – and is lots of fun for children too!

    Relax Kids offers children and parents an easy – and magical – way to rest and relax whilst building up a strong immune system. When children meditate and listen to https://relaxkids.com/store/product-category/mp3s/fairytale/ they go into a state of peace and calm. They experience positive feelings, which causes them to release natural endorphins, which can help build the immune system, Believe and Achieve is perfect for this! https://relaxkids.com/product/believe-and-achieve/ 

    Blocked sinuses, headaches, and sore eyes are all caused by the mucus-producing process within the immune system, which attacks the innocuous invaders. Through relaxation, the nervous system can tell the immune system to settle down and stop attacking these foreign bodies. When the immune system backs off, inflammation and mucus decrease and symptoms diminish. Relaxing the nervous system has been shown to help direct the immune system to attack the viruses and bacteria that increase in colder weather.

    Colds are caused by bacteria and affect the upper respiratory system, causing stuffiness, coughing, sore throat and the other common symptoms. If the immune system is weak, the bacteria can penetrate the lungs and may cause bronchitis or pneumonia. If children are given the opportunity to totally relax their bodies – and therefore their immune systems – they will be armed with such a powerful tool that they can use throughout their lives.

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    Protector of Calm

    Message to all our Relax Parents – Be a Protector of Calm

    In this unstable time, please try not to buy into the fear and anxiety.

    Your children will pick up on your jangled nervous system, so try to manage your energy by listening to soothing music and focussing on your breathing.

    Stay present
    Limit your time on social media
    Ignore things that upset you
    Spend less time with people who are stressing
    and try not to get involved in group chats based on fear and anxiety

    Fear and anxiety weaken your immune system and that is the last thing you want

    Pause regularly – do something lovely and read something positive

    This time is making us focus on the PRESENT even more and more because no-one knows what is in the future.

    Help children not move into fear and anxiety by staying present. It takes practise but it is possible Focus on your mindset

    We will be OK

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    How to introduce affirmations to children

    An affirmation is a positive word or sentence that you repeat to yourself to help you feel better, feel confident and happy.  

    Affirmations exercises and games are an important part of our Relax Kids classes where children are shown how to believe in themselves.  Here is how we explain affirmations to children.

    Just as we eat healthy food to help our bodies grow strong and healthy so we have positive and happy thoughts to help our minds so we can grow up feeling strong and confident inside. 

    Affirmations are short statements of personal belief that make us feel good about ourselves and our abilities and achievements.  It is important that they are said or written in the first person, present tense and are positive.  

    Top athletes use affirmations to help them achieve their goals and improve their performance.  Positive affirmations help us reduce negative self-talk and remind us of who we are, our greatness and what we want to achieve.  

    The more we repeat happy and positive thoughts, the more happy and positive we feel.  The more we think happy and positive thoughts, the more likely we are to say positive words and so it perform positive actions.

    Ways to use affirmations 

    Choose an affirmation and repeat it 10 times when you wake up, before you sleep or go into any new or stressful situation.  This should make you feel much better. 

    Write your affirmations on small cards and keep them by your desk or bed to remind you.  Read these often to give you a positive mood boost.  

    Make an affirmation chart and write a different affirmation each day.  

    Make an affirmation poster.  Cut out positive words out of magazines and create an affirmation poster and put it up on your wall to remind you to be positive.  You might like to make an affirmation poster with the whole class or family

    Try one of these affirmations – Repeat as many times as you can

    Lack of confidence –   I AM CONFIDENT AND I BELIEVE IN MYSELF

    Stress – I FEEL CALM AND RELAXED

    Sleeping problems –   I RELAX AND LET GO

    Feeling angry –   I AM COOL CAN CALM

    Exam nerves –   I AM RELAXED AND IN CONTROL

    Feeling ill – I AM STRONG AND HEALTHY

    Shyness – I AM OK 

    Worry – I RELAX AND KNOW THAT EVERYTHING IS OK

    Achieving a goal – I AM BRILLIANT AND CAN DO WHATEVER I WANT

     The Relax Kids Believe and Achieve CD is perfect for introducing children of all ages to positive self talk and affirmations.  You can play it in the car, during meal times and even quietly as they do their homework. https://relaxkids.com/product/believe-and-achieve/ 

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    6 quick tips to stay ahead of bullies

    Bullies are looking for attention

    Bullies are looking for attention. Try to give them as little attention as possible. As soon as they know you are upset and scared, they will taunt you more.

    1 Walk way if a bully approaches you

    2 Be positive and think about how great you really are and take no notice what anyone else says

    3 Affirmation – have a positive saying that you repeat to yourself in your mind when the bully is coming close

    4 Put on an invisible cloak of courage and imagine that anything the bully is saying just bounces off the cloak

    5 Try to visualise the bully looking silly, maybe with spotty pants, or a party hat or a clowns mask

    6 If you stay confident, the bullies will go away as they only come to people they think are weaker than them.

    Don’t forget to stay calm and focussed with our Relax Kids CDs. We recommend  https://relaxkids.com/product/believe-and-achieve/ for building self esteem.

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    Stress Free Family

    The Government is concerned about the rise in childhood anxiety and stress

    The Government is concerned about the rise in childhood anxiety and stress and it is important to teach stress management to our kids. As adults, we are more able to adapt to stressful situations, but children need to learn these tools from a young age.

    Here are 10 simple activities that you can easily incorporate into your routine, to help teach your child to manage their stress. Even if your child is not displaying any apparent signs of stress, these techniques and suggestions can also be adopted as preventative measures:

    1 Teach them to breathe. Encourage deep breathing ‚ in through the nose and out slowly through the mouth. There are plenty of breathing exercises in https://relaxkids.com/product/relax-and-de-stress-2/

    2 Give them a massage. Massage your child’s temples, hands, feet, back or shoulders. Try this before bed or while watching TV.

    3 Go for a walk. When your child is feeling stressed, take 10 minutes out and go for a walk around the park or even around the block. Walking in the wind and rain really can de-stress and energise kids!

    4 Get arty. Have a box full of relaxing activities at the ready, such as colouring sets, modelling clay and craft kids to help take your child’s mind off whatever is bothering them.

    5 Chill out. Try to create a Chill Out space at home and encourage your child to visit this place daily or whenever they are feeling stressed or anxious. You may like to listen to a Relax Kids CD such as https://relaxkids.com/product/believe-and-achieve/ or https://relaxkids.com/product/nature/

    6 Writing. If your child is older, they may like to write their thoughts and feelings down. Encourage them to write something every day and let out all their internalised stress in the page. If there is something particular bothering them, they could write down what it is, and then scrunch up the paper and throw it away in the bin!

    7 Affirming. By repeating the words, I am Calm‚ I am Peaceful‚ I am Quiet‚ I am serene‚ will enable your child to find themselves in a more restful mindset. Star Cards are great for affirming children’s positive qualities. You might like to try https://relaxkids.com/product/believe-and-achieve/ which is full of positive affirmations.

    8 Eating. Make sure your child gets plenty of fresh fruit and vegetables and reduce their intake of processed food. This will ensure that their bodies are packed with all the necessary nutrients needed to stay balanced.

    9 Drinking. Make sure your child is always well-hydrated with plenty of water and fresh juices. Avoid sugary drinks or drinks with artificial flavours which can make children out of balance and hyperactive.

    10 Listening. Calming music can have a positive effect on children, as it stimulates the Alpha brainwaves. At the end of the day, try to play some classical or relaxation music to help children wind down. You could try reading a book such as for some added calm before bedtime.

    Please pass it on and tell all your friends

    If you have found this blog helpful please pass it on to your friends, colleagues, schools and nurseries and help us help more families and schools.

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    New Years Resolutions

    What will you achieve this year…

    New Year’s is an occasion celebrated all across the world, people get together and rejoice to ring in the upcoming year, the earliest known New Year celebrations were in Mesopotamia and date back to 2000 BC.

    It is the perfect time to reflect on the year, looking back on what went well, what you have achieved& sometimes, where you can improve. Adding to that, it’s also the best time to look ahead to forthcoming year, what things you are looking forward too and what you want to accomplish.

    It is tradition among most of the world to make a New Year’s resolution, whether that’s to stop a bad habit or to start a good one. What better time to motivate yourself to go and achieve that one thing you’ve been seeking for some time, or to put a stop to that bad habit which annoys you. One thing people find with making a resolution at the beginning of the year is that they do not see it through. However, studies show that it takes 66 days to form a habit. That is just over two months or 9 and a half weeks, so that resolution you are trying to keep for the whole year will become a habit after 66 days. After that period of time, your resolution will just become another part of your life and you will do it without even thinking.

    Resolutions differ from everyone, some may wish to get active, be more mindful or try to eat healthier. Whilst others may try to completely change the direction of their lives, to find a new calling or to pursue the goal they’ve always dreamed of. Whatever the resolution may be, we all aspire to better ourselves and those around us.

    At Relax Kids, our resolution is to keep on supporting children’s mental health in every way possible. Children are our future, it should be a priority to make sure they get the best possible start.

    We’ll be doing our bit, but you can help too. Become a Relax Kids coach and teach children how to grow up calm and confident. Find out more about our Training Courses and how you can make a difference. https://relaxkids.com/training/ 

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    New Year Dream Board

    Activities to celebrate the last year and bring in the New Year.

    It is an exciting time of year when we have the opportunity to ponder the last year and think about all the wonderful things we want to achieve this year.

    Here are some ideas and activities you might like to try with all the family or class.

    1 New Year Hopes and Dreams

    Ask everyone to write down all their hopes and dreams and wishes for 2024. You might like to put them away with the xmas decorations and bring them out and read them next Christmas Eve or New Years Eve. If you are in school, you could hand them to the next form teacher to read out to the children at the end of the Winter term.

    2 Make a Dream board.

    Vision boards are made by sticking pictures and words on a paper or cardboard. Each word or picture represents that person’s goals for that year. Get everyone a big piece of paper or card and ask them to make a vision board or picture for 2012.  They can cut out pictures and words from magazines and newspapers. Encourage children to add things that don’t require money such as love, friendship, happiness. You could make a vision board for the whole class or family.

    3  Happy Parcel

    Make some cards with some questions written on each one.  Here are some suggestions.

    What was your proudest moment in 2023

    What was your happiness moment in 2023

    What was your greatest achievement in 2023

    Who helped you the most in 2023

    What is your greatest memory from 2023

    Wrap up a pass the parcel and put the cards in between each layer.

    4  Quiet Reflections

    Spend a few moments together reflecting on the last year and having some fantastic positive thoughts and dreams for the new year.

    HAPPY NEW YEAR EVERYONE!

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    💜Congratulations to our featured coach – Hollie Cooke 💜

    Area: Doncaster, South Yorkshire.

    ” I have been a coach for 2 years, my first community classes took place in September of 2021. 

    Having worked with children and young people in a variety of settings, including in a school for over ten years I was looking for a change, something that would give me a good work/life balance, that enabled me to support children and young people and that would promote a healthy wellbeing. When I came across Relax Kids via a Google search it instantly felt right! 

    When my pregnant best friend found about that I was taking the Relax Kids training, and that their was an option to train to work with babies too, I didn’t really have an option to do anything but both lots of training. 

    I run four Baby Mindful classes, and two Relax Kids classes in the community each week. I also run Relax Kids classes in schools and am regularly invited to run additional classes with other groups such as Brownies and Cubs. During the longer school holidays I enjoy putting on Relax Kids Family Workshops which are always well attended. 

    I love the flexibility and variety of being a coach. I have worked with babies as young as one week old, and children up to eighteen years. I have run classes in person and online, done some 1:1 sessions and even spent the day outside in a tent with 100 girl guides. I can plan my community classes around our local term dates, and book in additional sessions at times that work for my family. Every day is different and everyday is wonderful! 

    The special moments are when parents or children share stories about how the classes have helped them…. When child who has been desperate to do the scary jump at the soft play tells you that they calmed their ‘meerkat’ and went for it, a parent shares how anxious they had been at the thought of attending a session but says they instantly felt at home when they did, or a teacher comments on the positive changes they have seen in a pupil following the session. These moments are priceless!

    I have changed so much as an individual since becoming a Relax Kids coach. My confidence and adaptability has grown no end, and I am regularly doing things that would have had me cowering at the thought a few years ago. I enjoy going to work every single day and am so grateful that I am able to have such a positive impact on the lives of others.”

    https://www.facebook.com/rkhollie
    @rkdoncasterhollie

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    New Year Activities

    Activities after you have packed away those Christmas decorations!

    It’s time to pack away those Christmas decorations, hoover up the pine needles and make New Years resolutions.

    It is an exciting time of year when we have the opportunity to ponder the last year and think about all the wonderful things we want to achieve this year.

    Here are some ideas and activities you might like to try with all the family or class.

    1 Ask everyone to write down all their hopes and dreams and wishes for 2024. You might like to put them away with the xmas decorations and bring them out and read them next Christmas Eve or New Years Eve. If you are in school, you could hand them to the next form teacher to read out to the children at the end of the Winter term.

    2 Make a vision board. Vision boards are made by sticking pictures and words on a paper or cardboard. Each word or picture represents that person’s goals for that year. Get everyone a big piece of paper or card and ask them to make a vision board or picture for 2024. They can cut out pictures and words from magazines and newspapers. Encourage children to add things that don’t require money such as love, friendship, happiness. You could make a vision board for the whole class or family.

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    My Favourite Christmas Things

    What do you love about Christmas?

    What are your favourite Xmas activities? Here are some of ours – let us know what you love about Christmas in the comments section below!

    1 Making homemade presents

    2 Giving homemade presents

    3 Smelling vanilla and cinnamon candles

    4 Watching the lights on the tree twinkle

    5 Listening to Christmas carols on the radio

    6 Making Christmas cards

    7 Opening stockings in bed

    8 Roast potatoes and Yorkshire puddings

    9 Sitting by the fire wearing snuggly PJs listening to https://relaxkids.com/product/princesses/ 

    10 Relaxing and dreaming of a white Christmas

    What are your favourite Christmas things?

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    New Year Activities

    Activities after you have packed away those Christmas decorations!

    It’s time to pack away those Christmas decorations, hoover up the pine needles and make New Years resolutions.

    It is an exciting time of year when we have the opportunity to ponder the last year and think about all the wonderful things we want to achieve this year.

    Here are some ideas and activities you might like to try with all the family or class.

    1 Ask everyone to write down all their hopes and dreams and wishes for 2024. You might like to put them away with the xmas decorations and bring them out and read them next Christmas Eve or New Years Eve. If you are in school, you could hand them to the next form teacher to read out to the children at the end of the Winter term.

    2 Make a vision board. Vision boards are made by sticking pictures and words on a paper or cardboard. Each word or picture represents that person’s goals for that year. Get everyone a big piece of paper or card and ask them to make a vision board or picture for 2023. They can cut out pictures and words from magazines and newspapers. Encourage children to add things that don’t require money such as love, friendship, happiness. You could make a vision board for the whole class or family.

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    Christmas Angels Game

    Help fill everyone with Christmas Spirit!

    Here is a lovely game to play during the run up to Christmas to help fill everyone with Christmas Spirit!

    This game can be played at work, home, at school, amongst children or staff.  It is so much fun and creates a wonderful atmosphere of love and kindness.

    Not only is is uplifting for all, it is motivational and a wonderful chance to help children and adults be creative. It also creates a great sense of community. It is simple to play.

    Names go into a hat and each person picks a name out of the hat. For one week or month, they have to be especially kind, loving and generous to that person. They could leave gifts or sweets or fruit or kind notes or do special things for their chosen person. The https://relaxkids.com/product/star-stickers/  Relax Kids Star Stickers are great for sticking on personal notes.

    It is important that it is kept a secret though. They can leave kind words, small gifts and treats, make pictures, cards, write poems, make secret cups of tea, but they must not reveal their identity.

    At the end of the week or month, each angel confesses to his friend and they can share their experiences.

    You could continue this and put names in the hat again and let everyone have another secret angel for the next month or week…

    Give it a go!

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    What Children want this Christmas

    What children REALLY want!

    Have you ever given a child a toy and noticed that they are more interested in playing with the box than the colourful gadget? In credit crunch times, it seems that we are all stepping back to basics and the best selling toys this year are set to be the same ones that adults used to enjoy in the 70s and 80s.

    Classic toys like Monopoly, Meccano and Lego expected to be best sellers as they are creative, social and good for learning.

    It is great that we are moving away from heavy commercialised gadgets and moving toward interaction, creativity and family fun.

    I doubt that the https://relaxkids.com/store/product-category/cds/ will ever hit Xmas no 1, but if you are looking for some good old fashioned quality family time where you are all in the same room and focussed on the same thing (ie not individuals on playstations, mobiles and ipads), the Relax Kids CDs might just be the thing for you this Christmas.

    My personal recommendation for quality family relaxation is https://relaxkids.com/product/quiet-spaces/ 

    Here’s to peaceful Christmas preparations and a restful, creative Christmas full of family fun and interaction

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    Help your child feel relaxed this Christmas

    School tests, falling out with friends, arguments between parents, homework and being bullied all contribute.  Christmas can be particularly stressful.

    In today’s world, children are increasingly showing signs of suffering from stress. School tests, falling out with friends, arguments between parents, homework and being bullied all contribute. Christmas can be particularly stressful.

    Stress can affect sleep, make a child irritable, weepy, anxious and emotional, as well as cause headaches and muscle aches.

    Consider introducing simple relaxation exercises into their routine. It’s a great way to spend quality time together, and you’ll be sowing seeds for the future: your child will learn how alleviate their own stress symptoms. Try not to over-extend your child with activities‚ allow time for daydreaming and doodling.

    Consider limiting TV and video games, which can stimulate rather than relax. Plan at least one healthy meal a day, so that children don’t miss out on vital nutrients, while still enjoying Christmas treats. Try to stick to family routines, where children can’t spend quality time decorating the tree, baking cakes or writing cards. This helps them feel safe and secure. Often when routines are broken, stress results.  Check your own stress levels and plan ahead, so you don’t run around doing everything last minute. Laughter is a great way to beat stress, so find some joke books and play games that encourage plenty of family laughter.

    Here is a relaxation exercise for the whole family:

    Beautiful Balloon – Close your eyes, be very still and imagine that you are holding a big balloon. It is very light. It feels very smooth. The balloon is in your favourite colour. Now hold the bottom of your balloon, and feel the balloon gently rising into the sky. Each time you breathe in and out, you gently glide further and further into the warm summer sky. The deeper your breath is, the further you can travel. Enjoy this feeling of weightlessness. Enjoy the feeling of being completely free. Your body feels weightless and free and your mind feels totally free. Repeat to yourself quietly, I am light, I am light.

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    10 tips for a Stress Free Christmas

    1 Christmas Cards – Make a list of people you would like to send a Christmas card to. Don’t feel obliged to send cards to people who you feel you have to send to. This year, I made a list of all the people who are close and make me smile and I made each one a handmade card. You might like to save money and stress, by getting your children to make all your Christmas cards this year.

    2 Shopping – Plan your shopping trips and make plenty of lists and go shopping before it gets too busy. Try to make shopping a pleasure instead of a chore and give yourself little treats on the way. Have an express manicure, coffee break or stop and listen to the Christmas buskers! ¬†Don’t forget to listen to some relaxation https://relaxkids.com/product/relax-and-de-stress/ to help keep you calm and refreshed before and after shopping.

    3 On-line shopping -This is definitely the way forward! It is easy and quite stress free. It does lack the buzz and atmosphere though, so try to find the time to nip into town to get an injection of Christmassy spirit.

    4 A perfect Christmas – There really is no such thing as a perfect Christmas and so many people stress unnecessarily by trying to create a Christmas that competes with Good Housekeeping magazine. Just Relax and do your best. Your family would much prefer you to be happy and relaxed than stressed and uptight trying to do everything perfectly.

    5 Emergency Presents – Wrap up a few extra boxes of chocolates etc for any unexpected visitors. This will save any last minute panics! 6 Family Fun – Try to involve the children as much as possible and set aside times where they can help make gift tags or help cook gingerbread men. Although this may seem more stressful than getting on with it yourself, it will bring the real spirit of Christmas to your home.

    7 Relaxation – Make sure you take time out to de-stress. Quiet reflection, meditation or going to church or your place of prayer, will give you vital chill time. You might like to try one of our fabulous https://relaxkids.com/store/product-category/cds/ 

    8 Charity – Try to spend a few moments in thought, prayer or action for those you are less fortunate than yourself. For many people, Christmas is a fun family time, for others it is the loneliest time of the year. Doing something for others is a sure fast way to make you feel valued and content.

    9 Take a break if it is all getting too much on Christmas day and go for a walk as you take time out for some quiet reflection.

    10 Relaxing Kids at Christmas – The seasonal build up can be so exciting for children and make them hyper and over exhausted. Make sure the children get plenty of relaxing time during the run up to Christmas. Try and turn off the TV and listen to the https://relaxkids.com/store/product-category/cds/ together while you are snuggling round the fire or Xmas tree.

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    Self Care advent calendar

    Look after yourself in the run up to Christmas

    Day 1

    Today’s challenge

    Simply sit and do nothing and relax.

    Day 2

    Today’s challenge

    Go for a walk. Walk mindfully. Notice the sounds and sights as you breathe deeply.

    Day 3

    Today’s challenge

    Have a soak in the bath or a shower. Enjoy the water on your skin. Enjoy the warmth.

    Day 4

    Today’s challenge

    Write a gratitude list.

    Day 5

    Today’s challenge

    Reflect on something positive that has happened in the last year. 

    Day 6

    Today’s challenge

    Take out 5 mins to stretch. You can do it in your chair or even in bed.

    Day 7

    Today’s challenge

    Give yourself a foot or hand massage with your favourite cream. Better still, get someone to do it for you.

    Day 8

    Today’s challenge

    Enjoy an extra long hug with those you love. Feel the warmth and love between you.

    Day 9

    Today’s challenge

    Choose a positive affirmation and repeat it 10 times

    Day 10

    Today’s challenge

    Eat something you love. Eat it mindfully and enjoy every crumb.

    Day 11

    Today’s challenge

    Listen to your favourite piece of music with your feet up.

    Day 12

    Today’s challenge

    Have a mindful cup of tea. Enjoy the sensations of the tea in your mouth. Savour each drop.

    Day 13

    Today’s challenge

    Hug a hot water bottle. Place it on your knees, your back or your feet. Feel the warmth on your body.

    Day 14

    Today’s challenge

    Treat yourself to something delicious to eat and enjoy it guilt free.

    Day 15

    Today’s challenge

    Light a candles and spend a few quiet moments remembering the ones that you love.

    Day 16

    Today’s challenge

    Breathe deeply throughout the day. Notice the effect it has on your day.

    Day 17

    Today’s challenge

    Look in the mirror and say something nice to yourself.

    Day 18

    Today’s challenge

    Do something lovely for yourself. Paint your nails, read, write, paint.

    Day 19

    Today’s challenge

    Smile as much as you can. Even if you don’t feel like it. Watch how it affects your mood.

    Day 20

    Today’s challenge

    Take time out by the tree and remember a Happy Christmas moment as a child.

    Day 21

    Todays challenge

    Sit for a few moments and send peace and love to those who need it. Feel grateful for your life.<

    Day 22

    Today’s challenge

    Take time to notice and enjoy all the Christmas smells today.

    Day 23

    Today’s challenge

    Dance to your favourite Christmas tunes on the radio.

    Day 24

    Today’s challenge

    Keep stopping. Close your eyes for a moment and feel the Christmas joy and peace inside. Have a mindful Christmas.

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    💜 Congratulations to our featured coach – Margaret McManus 💜

    “Based in Sunderland in the North East of England. I have been a coach for 3 years.

    I heard about Relax Kids from working in schools as a School Nursing Sister and knew that children were benefiting from this input. 

    I work in schools delivering sessions as 1-2-1s, family groups and small classes. I work with young people at home who aren’t attending school and I work for Children’s Services supporting children that they work with. 

    I love being my own boss, working around being a single mum and having face-to-face contact with children and young people on a daily basis. I love feeling that what I am doing is making a positive difference to these children and young people. My greatest achievement has been working with a child who wasn’t able to speak to adults in school because of his anxieties. He started to speak to me during his first session, his teacher after 6 sessions and now he shouts down the corridor! 

    Being a RK Coach has helped me with my own mental health and anxieties and has given me so many positive moments on a regular basis that I just love what I do!”

    www.facebook.com/RelaxKidsSunderlandwithMargaret

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    How to have fun and relax this Christmas

    Christmas party games for all!

    Christmas can be so much fun as it is the one time where everyone gets together. Children love party games, so you might like to make your Christmas day into a real party.Instead of turning on the TV this Christmas, keep the festive spirit with some fun family games that will keep everyone laughing and releasing those all important endorphins.

    Christmas Pass the Parcel –  Wrap a small gift with lots of wrappers and have a sweet or forfeit in between each layer. You could have forfeits such as: Give grandma a big hug and a kiss. Say the alphabet backwards.&nbsp; Talk about Christmas for 30 seconds. Sing a Christmas song. Name Santas 8 reindeers. Hop around the circle. Bark like a dog to the tune of Jingle Bells. Be inventive!!

    Pin the Carrot on the Snowman – Draw a big picture of a snowman and get everyone in turn to put the carrot nose on the snowman. Don’t forget that they have to be blindfolded.

    Christmas A-Z – One person starts the game saying a Christmassy word beginning with the letter A, and the next person B and the next person C and so on until someone can’t think of anything. i.e. Advent, Baubles, Christmas cake etc

    Guess who I am? – Under everyones plate, place cards with the name of a famous person or Christmas character written on it. The person sitting to the side of that person will stick the card with tape to that persons forehead making sure they don’t see the name. Everyone else but the person who is wearing the card can see the name. Everyone asks each other questions to see if they can guess who they are. 

    Hum a Tune – Give everyone sitting round the Christmas dinner table a Christmas Carol or song. They then have to hum the tune to that song/carol for others to guess. This game is always lots of fun.

    Christmas Stories – One person starts the game off by making up a story about Christmas and stop after two or three sentences. The person sitting next to them has to continue the story and so on.

    Christmas I Spy – Everyone loves I spy! Why not play Christmas I Spy and list things related to Christmas.

    The Big Wrap – Wrap up a present with lots of wrappers and make it as hard as possible to unwrap. Each person rolls the dice. When a person gets a 6, they put on gloves and try and unwrap the present until someone else gets a 6 and takes the gloves and starts to unwrap the present. The person who unwraps the final layer wins the present.

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    Happy Thanksgiving

    Let’s reflect on what we are grateful for today…

    Today is Thanksgiving, an occasion which began as a day of giving thanks for the blessing of the harvest and of the preceding year. It is a tradition for families to get together for a Thanksgiving dinner, which consists of a turkey roast and quite commonly followed up with a delicious pumpkin pie.

    Whilst we don’t celebrate Thanksgiving here in the UK, it has prompted us to stop and think. It’s given us an opportunity to reflect on this past year and look ahead to the new year that is rapidly approaching. We may not be digging into a scrumptious dinner with our families, but what we can do is have a moment to reflect on what we are thankful for.

    We encourage you all to take a couple of minutes out of your day to have a mindful moment, to truly reflect on what you are grateful for in your life. Why not call a family member, let them know how much you appreciate them and how grateful you are to have them in your life. Before you tuck into your dinner, take a moment to think how privileged you are to be able to have a hot dinner each evening or have a warm shower in the morning. Do anything that allows you to reflect on what you are grateful for.

    Sometimes we can take what we have in life for granted, we all do it. But at times, there is nothing quite as humbling than looking back on what we are grateful for.

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    How to make a positive advent calendar

    Waiting for Christmas day to arrive can be hard for children.  

    Advent calendars are a great way to make the Christmas wait easier.  Counting down the days to Christmas becomes fun and full of anticipation.

    Most shop bought advent calendars have a chocolate treat behind each door.  I remember as a child, taking it in turns to open the doors and so sharing the chocolates.  I know some children now have their own advent calendar.

    At Relax Kids, we are constantly coming up with ideas to help children feel happy and positive each day.

    Some school teachers have created advent calendars with our Star Cards in each pocket.  Each day a pupil would take a star card and that would be the theme for the day.  https://relaxkids.com/store/product-category/affirmation-cards/ 

    One day would be a QUIET day, another would be a HAPPY day and another would be a KIND day.  It is a great way to help children learn positive qualities and practise them during the day.

    One of our creative Relax Kids coaches Katharine has come up with a fabulous advent calendar.  

    Katharine made little doors and behind each door stuck a Relax Kids sticker.  Each day, her little boy will open a door and find a star sticker.

    If you feel inspired and would like to make a positive advent calendar this year and encourage your child to think about their positive qualities, you can buy Relax Kids stickers for only 99p https://relaxkids.com/product/star-stickers/ 

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    Making Christmas wishes

    Encourage kindness

    It is the season of goodwill and although it is not possible to solve all the problems in the world, we can do little things to contribute to our worlds atmosphere and in turn, positive things will happen.

    This Christmas, you may like to suggest to your little ones that they think about others in this way.

    Ask them to think about:

    1. A wish for themselves. This can be anything in their wildest dreams. Something that really gets their creativity flowing and generates a smile.

    2. a wish for someone else. Perhaps a peer, a family member or someone who they have seen but do not know. Send them your positive thoughts

    3. a wish for the world. Ask them to think about what they would like to change in our world. Simply by observing it and listening to what this is,  we can give positive thoughts as a gift.

    If we all start making little gestures to the rest of the world, then the rest will follow suit.

    Don’t forget to order your copy of Best Selling The Wishing Star – https://relaxkids.com/product/the-wishing-star/ 

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    Stay healthy this Christmas

    Christmas is great fun but for many it can be a stressful time with shopping, parties, concerts and festive preparations

    Christmas is great fun but for many it can be a stressful time with shopping, parties, concerts and festive preparations. All the preparations can play havoc on our energy levels, digestion and immune system.

    Here are some top tips for keeping the family healthy this Christmas.

    1 Rich foods can play havoc with the digestion system, which in turn can weaken the immune system. Make sure the family are getting all the vitamins and minerals they need with fresh fruit, porridge for breakfast and warming soups.

    2 Make sure you drink plenty of water. Hot water with some lemon juice is great to get the digestion going in the morning.

    3 Try to exercise for 10 or 15 mins a day. Wrap up warm and take the family out for an invigorating walk around the block.

    4 Spend a few minutes resting and relaxing together. Cosy up warm with blankets and hot water bottles, close your eyes and enjoy listening to some relaxing Christmas music. Try some Relax Kids exercises or listen to our CDs.

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    Rainy Day Activities

    Fun things to do, should it be wet and horrible

    In January, the weather is anything but predictable! Here are a few fun things to do today, should it be wet and horrible!!

    1. Bake cookies or decorate pizzas for dinner together as a family.

    2. Make a tent in the living room out of sheets and toys!

    3. Make sock puppets and put on a show!

    4. Have a tea party picnic in the lounge.

    5. Dress up as one another – always a giggle!

    6. Build a huge puzzle together.

    7. Play hide and seek.

    8. Read stories to one another.

    9. Get out your umbrella and go for a walk!

    10. Have some relaxation time with one of your favourite Relax Kids CDs. https://relaxkids.com/product/nature/ may be nice as it brings the outside in!

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    Winter Exercises

    To help you glow during the winter months

    Practice these simple relaxation exercises with your family/class to help you glow during the winter months.

    Icy Breaths

    Imagine there is a frosty window in front of you. Take in a deep breath, open your mouth and blow warm air on the frosty window. Watch as the frost melts on the window.

    Frozen Statues

    Get into a comfortable sitting or standing position and see how still you can be  like a frozen statue. This is very good for your concentration.

    Warming Massage

    Make a fist with your hand and pummel your arms and legs as fast and strong as you can. You should feel your whole body warming up. This is a great exercise to help wake you up in the morning.

    Don’t forget there are so many more visualisations and exercises in our https://relaxkids.com/store/product-category/books/

    Please pass it on and tell all your friends

    If you have found this blog helpful please pass it on to your friends, colleagues, schools and nurseries and help us help more families and schools.

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    How to boost your child’s immune system

    How relaxation can make a difference!

    For many of us the onset of winter is the time to stock up with Kleenex and cough mixture. The winter months seem to invite a variety of colds and flu. Schools and playgroups are full of dreaded viruses and bugs. This can be a miserable time for parents and children as immune systems take a beating.

    If you are interested in boosting your child’s immune system, relaxation along with healthy eating is the way forward. Relaxation can help strengthen and balance the immune system. A stuffy nose, and sore throat are all caused by the mucus-producing process of the immune system attacking innocuous invaders. Through relaxation, the nervous system can tell the immune system to settle down and stop attacking the foreign bodies.

    When the immune system backs off, inflammation and mucus decrease and symptoms diminish. Relaxing the nervous system has been shown to help direct the immune system to attack the viruses and bacteria that increase in colder weather. If children are given the opportunity to totally relax their bodies and immune systems, they will have such a powerful tool that they can use throughout their lives. 

    Relax Kids offers children and parents an easy and magical way to rest, relax whilst building up a strong immune system. When children meditate or relax, they go into a state of peace and calm. 

    When they listen to our relaxation CDs, they experience positive feelings and so release natural endorphins which help build the immune system. So a daily dose of Relax Kids meditations is just what they need, not only to help improve sleep and general behaviour, but help fend off colds. Other ways to boost your child’s immune system are lots of exercise, laughter and lots of healthy and fresh food.

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    FREE meditation for November

    Here is a lovely exercise for you to try at home today!

    SHOWER OF LIGHT

    Close your eyes, be very still and imagine you are standing under a shower of light. Thousands of tiny droplets of light are raining over you. First of all they touch the top of your head, and instantly your head feels calm and relaxed. Then they drip down your face and the whole of your face begins to feel soft and calm. Your face is relaxed. The shower of light continues and touches your shoulders and arms. As become soft and relaxed. Your arms are relaxed. The rain of light is pouring now over your whole body, including your legs and feet, and you enjoy the feeling as they too relax. Your legs are relaxed. Now your whole body is covered in these beautiful droplets of light, like tiny stars. This shower makes you feel so calm and peaceful and so light. Your body is relaxed, relaxed, relaxed, relaxed.

    And now, when you are ready, wiggle your fingers and toes, have a big stretch and open your eyes.

    This is an extract from Best Selling  Wishing Star Book https://relaxkids.com/product/the-wishing-star/ by Marneta Viegas

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    Have a safe Bonfire Night!

    Activities and advice for your November 5th celebrations

    I am sure that you will all be out celebrating from tomorrow onwards so lets make the most out of Bonfire Evening!

    Dress up for the occasion –  it’s getting rather chilly outside, so ensure that you wrap up well. Scarves, gloves and thick coats are essential so that you stay warm away from the Bonfire.

    If you are going to an event, then it should be clearly marked where you can stand, so that you are not near where the fireworks are being set off. The same works for at home. Clearly take note of the instructions set on the fireworks boxes.

    Don’t forget your Thermos – Get some lovely hot chocolate organised for everyone. Don’t forget your plastic cups and mugs: they are safer. If you drop them in the dark then they won’t smash everywhere and cause a hazard.

    Build the Guy – You can all work together as a family to build a Guy to take to your local bonfire evening, using old clothes, newspapers and the like. Whilst there, you may find more items of clothes that you no longer use: why not donate these to charity?

    Be eco friendly – Do not burn household waste as it can produce dangerous fumes. Also, did you know; the closer you can build your Bonfire to lighting, the better (as it reduces the risk to animals!)

    Fireworks Art  – If you are staying in, create your own fireworks show! Put sheets of black sugar paper down and flick coloured paints all over them. Then just add glitter! (if you add PVA glue to the paint, it will help the glitter stick even better).

    Yummy Treats – why not cut some bananas in half and place chocolate in the middle? Then, wrap in foil and warm in the embers! Make sure that a parent is the one handling the cooking!

    Bring a Mug and a firework –  you could ask all your family and friends to bring a mug. Simply make a bowl of soup and light a fire in the garden, its a great inexpensive way to have some family fun!

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    National Stress Awareness Day

    The importance of teaching children to manage stress

    The world is becoming more and more stressful.  Time seems to be racing past as everything becomes quicker.

    It is National Stress Awareness Day on 1st November. According to AXA UK and Centre for Business and Economic Research (Cebr), people reaching the point of struggling with burnout and work-related stress is a significant issue for the UK economy, with an estimated £28bn lost last year due to poor mental health at work. The majority of this cost is due to loss of working days because of stress, burnout and general poor mental health, with businesses losing 23.3m working days as a result of these issues.

    Increasing financial pressures, fear of the future, family conflicts and work pressures all contribute to rising stress.

    Stress is harmful to our bodies as it causes a surge of hormones such as cortisol, adrenaline and noradrenaline to be released into the body. These stress hormones are released to boost our ability to deal with pressures or threats.

    Once that pressure or threat has passed, the stress hormone levels should return to normal. But the problems occur when we are under constant stress. Long periods of stress can make us more susceptible to illness, panic attacks, migraines, high blood pressure, heart conditions and insomnia.

    If you feel stressed, try to find time to enjoy a few moments of quiet time each day.  Experiencing a few moments of calm, will help your body return to balance.  Do encourage your child to sit with you.

    1 Sit comfortably and close your eyes

    2 Become aware of your breathing.  As you breath in, say ‘I’m calm, I’m calm’ and as you breath out repeat ‘I’m calm, I’m calm.

    3 Your mind will probably wander, but try to focus on your breathing and become aware of being in the present.

    4 Notice how your body feels.  If there are pockets of tension, gently allow the muscles to relax as you continue to breathe.

    Continue this for 20 minutes if you have the time.

    Regular relaxation will help restore any damage that stress has had on your body.

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    💜 Congratulations to our featured coach – Tracey Lindsay 💜

    “Hi, I’m Tracey and I’ve been a Relax Kids Coach for four years in the North-East of England.

    I first became aware of Relax Kids when I had my own children (twin girls) and bought a couple of books and CDs of relaxation/visualisations. They are turning 21 this year so it’s a while ago but they used to love listening to the CDs before they went to sleep. I worked as a Dietitian in the NHS for 25 years prior to doing my training and felt I’d had enough. Initially I thought I’d try doing Relax Kids as a sideline but decided to take a leap of faith and go for it as my only source of income. It’s been a great decision.

    I remember thinking on the training weekend “this is just me” and feeling like it was the right thing. I heard other participants talking about how their children had done Relax Kids and how it had been life changing for some. That’s what I wanted out of life, I wanted to make a difference. A former colleague said to me as I was leaving my job, “This is perfect for you, you love teaching and working with groups, and you love kids!”

    Qualifying just before the pandemic made my start a bit slow, so I didn’t really get established until September 2021. I’ve ended up doing stuff that I never would have imagined when I did the training, including adult sessions over Zoom and sessions as part of team building days for staff groups. Mostly though I work in primary schools delivering sessions with groups of between 2 and 30 children. I love how adaptable Relax Kids is, with numbers, ages, abilities, space available, indoor/outdoor, you name it, it can be done!

    My proudest moment was when I received a message from a parent of a child I was working with in school. She said that even in week two, the difference in her son was huge and had an effect on the whole family because he was happier, calmer, less angry and she talked about how his sparkle had returned. It made my heart burst!

    I am without doubt a happier person doing this job. I’ve learnt so much and am continuing to learn every day. I love having young children in my life again and getting to know so many, seeing them change as they go through school and above all feeling useful and valued!”

    www.facebook.com/relaxkidstyneside
    @relaxkidstyneside

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    Develop children’s imaginations

    Spooky games and activities

    Happy Halloween!

    Children love Halloween, and with so much fun to be had they are likely to tire themselves out with all the excitement of the day! If children need a moment to chill out and relax before putting on their masks, pumpkin craving, apple bobbing or more Halloween fun, here are some brilliant exercises to help children feel fang-tastic!

    The Mummy

    Ask everyone to lie down on the floor, totally still and quiet. You could wrap toilet rolls around your body for extra fun and frolics! If the children are older, they may like to count and each count represents the number of years that they have been lying still for. The aim is to get the children to be as calm as possible with the hope they then drop off to sleep!

    The Black Cat

    This lovely relaxing massage technique that will send your child into a peaceful state. Ask your child to lie on their tummy and then stroke their back in long firm strokes as if you were stroking cat. On the out breath they may make a soft noise if they wish.

    Mind Reading

    Our RK kids love this game! Tell your little one that they will be taking on the role of a Wizard and ask them to see if they can read your mind. Choose a topic together of either LOVE, PEACE or HAPPINESS and then spend a few minutes thinking of something which relates to your selected topic. Look into your child’s eyes and let them see if they can work out what you are thinking. You’ll be surprised as to how well this works!

    Relax Kids MP3 Download

    If your child loves Harry Potter, then this is the album for him/her! This downloadable album is filled with enchanted stories turned into guided-meditations for children who love magic! Examples include magic unicorn, magical wand, invisible cloak. This album teaches simple breathing exercises, progressive muscle relaxation and imaginative visualisation. Play these tracks to your child to help them relax and develop their imagination.

    Download the Wizard’ album here – https://relaxkids.com/product/wizards/

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    What are you passionate about?

    Are you passionate about children’s feelings and happiness?
    Do you feel the education system is letting children down?
    Would you like the flexibility to spend more quality time with your family?

    There are so many children that need support from coaches. 

    There is a rise in mental health issues and not enough guidance. 

    The government know there is a problem and are sending teachers on mental health awareness courses to spot the signs, but not giving enough ways to help.

    The Relax Kids training is the HELP they need.

    Why choose Relax Kids when there are other companies that do similar?

    Relax Kids gives you:

    Almost 25 of experience (we were the first company in the UK to offer relaxation to children)
    Highly respected and well-known brand used in 50 countries 
    Tried and tested system – recommended by parents teachers and professionals
    Used by Barnados, Surestart, City Councils and NHS
    Large portal of quality business support materials
    Huge variety of different classes for all range of children
    Professionally designed handouts and leaflets
    Network of talented coaches who inspire and support each other each day
    Constant stream of new and creative material including lesson plans and personalisable masterplans
    Large library full of content curated over 15 years 

    Relax Kids coaches are part of a constantly growing and developing community.

    We are a brand that puts people before profit. 

    We want our coaches to succeed and have created everything they need to run their own business. 

    If you would like to find out more about our training, book a non obligatory call with Marneta today and we can chat about your skills and how you can use those skills.

    Chat with Marneta

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    Are you ready for a NEW YEAR?

    Are you thinking about a new career for 2024?

    Would you like to do something that brings you joy?

    Have you been thinking about becoming a Relax Kids (or ChargeUp for teens) coach?

    It can take a few months to train and get your business ready and so NOW IS A GREAT TIME TO TRAIN and be ready for 2024!

    We have a couple of amazing offers in case you are still interested in training to be a Relax Kids coach and start running your own classes in 2024!

    OFFER 1

    OFFER 2

    If you train with a friend, you have someone to work with in business. You can set up classes together and support each other.

    Whether you decide to go it alone or in a team, we know that once you have made the commitment and started the journey, you will LOVE teaching Relax Kids.

    If you want to get your classes up and ready for 2024, now is the best time to start your training. 

    Hurry Offer Ends Black Friday 24th November 2023

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    Ideas for half term

    Half term is here and we have some wonderful ideas for you to enjoy it to the full.

    Here are some tips for your break whatever the weather.

    Themed walks Complete a ‘colour palette walk’ and note down the shades and tones you spot.  A ‘Fruits of the Forest’ walk would allow the collecting of nuts, pine cones and other special gifts from nature. You could even plan a ‘Treasure 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! Get those wellies on and embrace the fresh air!

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

    Paint Reds, oranges, greens and browns. Now is the time to make a note of all those beautiful shades and what better a way than to get artistic. You could design whismical posters by using leaves to create parts of other images e.g for the scales on a fish!

    Observe and Learn We all know that the weather in the UK can be somewhat variable to say the least! Why not take a closer look and make note of what you see. This diary can be an ongoing project that can be used throughout the year and your little one will be able to learn from first hand experience about how and why seasons happen.

    Warm picnics Pack a basket full of your favourite foods and set out a blanket in your lounge. This way, you can experience the fun of dining together without worry of sitting on damp grass!

    Forest sculptures Try and construct your own statue using things found from mother nature.

    Plant something Give something back to nature, whether it is something you have found on one of your half term adventures or the seeds from your Halloween pumpkin. Remember to thank the great outdoors for the fun it has provided you with over this break.

    Winding Down Our 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.

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    A UNIQUE method of teaching children’s mental health wellness

    Relax Kids has a unique 7-step system to helping children relax. Our method has been used by hundreds of thousands of children for almost a quarter of a century. It works so well because it worths with children’s natural energy system. Our Award Winning system helps create balance in the mind, body and emotions. Each step links to the chakras and this is why our system works so well. 

    Here are some exercises to try at home.

    Boosts endorphins, increase energy levels and build confidence

    TRY THIS NOW

    Stamp your feet on the ground. Feel your feet connecting to the floor. Breathe out with each stamp.

    This exercise is great for the start of the day.

    Games help stress-relief and confidence, and help towards giving an increased sense of wellbeing

    TRY THIS NOW

    One person calls out an object and the next person has to say the first object that they can think of that related to that word. The next person continues. ie flower bed sheet ice winter coat pocket. You could even come up with a story using all the words. 

    This quick fire brain boosting game is great for  filling up a bored moment in the day.

    Supports children’s balance, inner strength and calm. 

    TRY THIS TONIGHT 

    Ask your child to curl up into a ball like a tortoise. Place a blanket over their back and let them relax for a while before bed. 

    This exercise helps boost the parasympathetic nervous system and can help improve sleep. 

    For self-awareness and boost immune system. 

    TRY THIS AT HOME

    Ask your child to place their left hand in their fight hand and rest their thumb on the palm. Lightly stroke the palm in circles. 

    This exercise helps boost the immune system and can help protect your body.

    For focus, concentration and emotional management

    TRY THIS NOW

    Take in a deep breath into your belly. As you inhale feel as if you are breathing into your stomach and then chest- as if you were climbing a ladder and breathe out slowly as you come down the ladder. 

    This exercise stimulates the relaxation response which helps manage anxiety. 

    For self-esteem, confidence and optimism. 

    TRY THIS WITH YOUR CHILD 

    Look deeply into their eyes and say ‘ you are special, you are loved, you are unique and you are valuable.’ Get them to repeat back ‘I am special and loved, unique and valuable.’

    This is great for boosting inner self- worth. 

    Deep relaxation, imagination and a sense of peace 

    TRY THIS TONIGHT

    Melting Butter
Close your eyes, be very still and imagine you are a tiny piece of butter lying on warm toast.

    Imagine that the ground is warm like toast and you are slowly melting into the toast. Feel your whole body becoming soft and gooey as you melt and relax into the warm toast. Take in a deep breath and breath all the way out slowly. As you breathe out, your whole body softens and melts into the toast. Breathe in, breathe out. Notice what is happening. Notice how your body feels as it is melting slowly. How do you feel? How long can you lie there for, feeling relaxed and calm?

    This is great for developing the imagination and inner peace.

    RELAX is the final step in the Relax Kids 7-step system. 

    Would you like to send your child to a Relax Kids class
    and get all these benefits? We now offer ONLINE CLASSES
    Book your child on our next 4 classes here

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    Time to wind down – Here are some meditations to calm down the kids!

    FREE Halloween Meditation for October

    Here is a Wizardy relaxation perfect for this month!

    Close your eyes, be very still and imagine you are standing in front of a pot. You are surrounded by all sorts of bottles and potions. You are making a potion to help you relax and be peaceful. 

    Take some of the bottles and trickle some of the liquids and sprinkle some of the powders into the bubbling pot. You can see beautiful blue smoke coming out of the huge pot, and you know that your peace spell is nearly ready: just a dash of this and a sprinkle of that. When you have added all your secret ingredients, take a big spoon and sip just a drop of the powerful liquid.

    It tastes so sweet and feels cool on the tongue. Instantly your whole mouth starts to relax. The beautiful feeling of peace starts to spread all over your cheeks and forehead. 

    Your eyes start to feel deliciously heavy and relaxed. Your neck also feels relaxed and peaceful. This must be a strong and powerful potion, as the feeling of peace is spreading fast into every cell and organ of your body. Your heart feels calm and peaceful. 

    You can feel your heart beats getting slower. Your lungs feel peaceful, as your breathing slows down and becomes soft. Your tummy relaxes completely and becomes peaceful. Your arms and legs also become peaceful, as the strong spell takes effect. 

    Soon you are covered in a glow of soft peace. The feeling of peace has affected you so deeply. It feels as if you are in a blue bubble of peace. You feel so calm and so silent. 

    It feels lovely to be peaceful. Stay there for as long as you can and enjoy the spell of peace.

    Repeat to yourself in your mind, I am relaxed, I am relaxed, I am relaxed, I am relaxed. Breathe in. Breathe out. You feel calm and relaxed.

    With love from us all at Relax Kids

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    Halloween Games and Meditations

    Party tricks and treats

    Do you need some new tricks to make your Halloween party and keep your children off the sweeties? Try these for size!

    Apple Bobbing – Always a winner with children and even Mums and Dads! Rather than challenge everyone to take as many apples out of the bucket as they can, ask the participants to take as many bites out of the apple as they can!

    Eye Balls – Peel some grapes and put into a bowl as a Halloween scary snack!

    Vampire’s Blood Punch – Created by using warm apple and orange juice, which is heated in a pan. Add to the mix, a few cloves, some cinnamon and a little ginger, then strain before serving. For extra gore, use Cranberry juice for a rich blood colour and if that’s not enough, a few pomegranate seeds should work nicely!

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    5 Things To Do On a Rainy Day

    Let’s get splashing

    There’s one thing we can count on, and that is, we can expect our fair share of rainy days. Fear not, we’ve compiled a small, yet useful, list of things to occupy your children on a rainy day.

    Bake/Cook Something

    Whilst being a whole lot of fun, this can also double up as a valuable life skill. Whether you are cooking up a delicious dinner or a sumptuous sponge cake, this can occupy you and your little ones for hours on end. It’s a fantastic way to bring everyone together, delegating a task to each person gives everyone a part to play. And what better reward for your hard work? FOOD!

    Build a Den/Pillow Fort

    If you didn’t do this at least once in your childhood, you’ve definitely been missing out. Gather some dining room chairs to act as the walls, then hang bedsheets over the top to become the roof, collect some pillows and what have you got? Your very own little kingdom. What to do in your new kingdom? Well that leads us nicely onto number three

    Read a Book

    You’ll struggle to find a better past time than reading a good book, find the right one and you can get lost in its story for hours on end. Best yet, it’s great for relaxing the mind and it holds educational values that other activities may not. Is there a better way to spend a rainy afternoon than with your favourite book?

    Board Games

    Much like the cooking activity, this next one can involve the whole family having fun together. Dust off the old Monopoly box and you can play for the majority of afternoon. If Monopoly isn’t your cup of tea, then games like Connect Four or Jenga are great fun, whilst also stimulating the brain=

    Movie Day

    This one is perfect if you aren’t feeling super creative. Relaxing on the sofa with lots of snacks, snuggled up in a cosy blanket, watching you favourite film, will make the rainy day drift away.

    Well, there you have it, five, free, easy and fun things to do on a rainy day. They may not be ground breaking, but they’ll definitely occupy an afternoon or two!

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    💜 Congratulations to our featured coach – Lorraine Pellet 💜

    Burgess Hill, West Sussex

    Qualified June 2021

    ” Whilst working as a Learning Mentor in a large primary school, I discovered there was a need for helping young people find a place of calm. I used the Relax Kids’ books to run before school visualisation sessions to help the young people feel ready for their day. It was a few years later, that I read the back of the book and realised Relax Kids was a ‘thing’!

    I changed jobs and time moved on, however I kept coming back to the idea of being a Relax Kids Coach. I qualified as a Drawing and Talking Practitioner and realised that quite a few practitioners were also Relax Kids coaches.  It gave me the push I needed to be brave and got for it!

    I love seeing the changes Relax Kids makes to young people. For some they increase their confidence, explore their own voices and take ownership of believing in themselves. For others they begin to recognise the energy changes in their bodies are controlled by them and (for the most part) they can choose to energise themselves or tone it down to find a place of calm. The realisation that they have that power inside of them is just magical.

    I was invited out of the blue, to run workshops for Reception up to Year 4 children for Children’s Mental Health week. This was a huge privilege and I absolutely loved the event! The comments I received from the children in the sessions were very special. The feedback from the Head Teacher was so positive, that I am looking to run a weekly class for them.

    I run before and after school classes in local primary schools. I am invited to attend wellbeing events that children participate in with their parents.  Schools pay for blocks of work that fit with curriculum topics and events.  I also work 1 to 1 with children/young people at home.  

    For me when I hear children say ‘I wish it was Relax Kids every day’ and ‘I believe in myself’ just honestly make my heart burst with pride that they feel that way.  To see a group of children interacting so positively together and bringing each other joy, is amazing.

    Being a Relax Kids Coach has helped me grow as a person. I have become more confident in myself and truly believe I have something valuable to pass on to the next generation. The company rules have become part of my life and I am grateful for the changes that they have given me.

    I take pride in my status as a Relax Kid Coach and absolutely remain committed to bringing peace and positivity to the next generation.”

    www.facebook.com/relaxkidssussex

    @relaxkidssussex

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    Help my child feel confident

    Affirmations are a brilliant way to help children build confidence.

    An affirmation is a positive word or sentence that you repeat to yourself to help you feel better, feel confident and happy.

    I always explain to children that Just as we eat healthy food to help our bodies grow strong and healthy so we have positive and happy thoughts to help our minds so we can grow up feeling strong and confident inside.

    Affirmations are short statements of personal belief that make us feel good about ourselves and our abilities and achievements.

    Top athletes use affirmations to help them achieve their goals and improve their performance.

    Positive affirmations help us reduce negative self-talk and remind us of who we are, our greatness and what we want to achieve. The more we repeat happy and positive thoughts, the more happy and positive we feel.

    The more we think happy and positive thoughts, the more likely we are to say positive words and so it perform positive actions. 

    Ideally affirmations are in the present tense and first person.  So we say I AM CONFIDENT.  For a child who might not believe this, they can say I CAM BE CONFIDENT or I WILL BE CONFIDENT.

    Try this CD which is full of positive affirmations and can be listened at any time – https://relaxkids.com/product/believe-and-achieve/

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    What Parents Say

    We are so delighted with the amazing response we have had from parents after using our books and CDs.  

    Relax Kids is now used in over 500,000 homes and schools and this has happened mainly by word of mouth.  How?  Because it does work!

    My daughter has been taking part in after school Relax Kids classes and really benefitted from it. We are hoping that toddler groups become developed too!!!

    Rachael

    My 3 love Relax Kids as they LOVE the CDs, and have we have nightly fun meditations!

    Nicky Fraser

    I was so excited I just had to write to you and let you know that we used the Relax Kids Self Esteem CD this evening with both my daughters and myself laying on the bed listening together. Both children take forever to settle at night, with really bad behaviour and running around, and general disobedience going on until sometime eleven at night and beyond. After just a couple of tracks, they were really enjoying them, taking time in between each track to describe how they felt to be sitting next to the shining star in the sky and coming up with the things they liked about themselves and each other. 

    They loved the treasure chest track and were delighted when even their dad came and joined in for the last few exercises. The whole exercise, even for my cynical 11 year old was very uplifting with us all exchanging words of kindness and love to each other as both girls went happily off to bed. Best of all, I peeped in at them at 10pm and they were both fast asleep and no-one had gotten out of bed even once! Tonight, I am feeling positive and happy instead of sad and depressed. I really do think the Relax Kids CDs are amazing!

    Caroline

    We received the CD in mail last week and it is fabulous. My son, who is 12, gets anxious at night when he tries to quiet down to go to sleep. Instead of relaxing it is often the time when he thinks of everything from his day; what didn’t go right, what he may have forgotten, what worries him in the future etc.

    The night we got the CD he played it at bedtime and it calmed him down and he drifted off to sleep. The second night, he asked his sister to listen to it with him before she went to bed because he thought it was so helpful. It is totally working for him. Over the weekend, our family started to get into a heated debate over dinner. He went up to his room, got the CD and asked us all to sit around the living room, listen to it and relax. We did and it was great. We picked the conversation back up with renewed peace of mind later on and resolved our issue. I am about to order another. I really do think the Relax Kids CDs are amazing!

    Marilyn

    We are enjoying presenting relax kids here with Chertsey Children’s centre Our parents and children’s Relax Kids sessions are going down well here as we are working on familial relationships which is my brief as parent coach here and we will send our lesson plans off to you guys soon to complete our registration for RKT licence. I invited my RKT business buddy Ruth to come over to join me in facilitating 4 sessions with children and parents so we could get the ball rolling and get some experience under our belt we are loving it and I am looking forward to children only sessions plus family sessions in the new year here and Ruth is planning to spread the word in Coulson!

    Karen Henfrey

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    Confidence boosters for kids

    These 10 confidence tips can help you recognise and remember your strengths.

    Here are some confidence boosters to keep you motivated and happy this season. You might like to try out some with you family.

    1. Stand Tall – As you walk down the street, remember to stand tall and take in a deep breath. Imagine you are breathing in confidence!

    2. Smile – Even if it is the last thing you feel like doing, keep smiling. Try and look for little things to smile about, smile at strangers. Just the act of smiling releases endorphins into your bloodstream.

    3. Compliments – Every time someone pays you a compliment, accept it graciously and really own that compliment rather than disregard or laugh it off.

    4. Diary – Keep a diary and try to note down all all your successes. Celebrate and reward your successes!

    5. Friends – Surround yourself with positive and confident people who make you feel good about yourself. Do activities that encourage you to get out in nature and exercise. You might like create a ‘dream team’ – a group of people who support and motivate you and share your dreams and wishes. Share your ideas and dreams and make steps to make these into a reality.

    6. Mirror – Look into a mirror and say ‘I love you’ Remind yourself of what makes you special. This is a hard one to start with, but will get easier with time.

    7. Achievements – Make a book of your achievements, talents and qualities. List all your successes and things that you are proud of. List all the things that makes you the special person that you are and include all the things that you have done to others and how you have made others happy. You might like to put them in a book and refer to it when you are feeling low.

    8. Talk – As much as possible talk to yourself in a kind and positive way. If you notice you talk to yourself in a negative way with put downs, try to stop and change it immediately.

    9. Affirmations – Each day, repeat one positive statement or affirmation. You might say ‘I am positive and everything that happens is good’ or ‘I am special and I make a difference’ You might even like to theme your day as a positive, happy, confident, joyful or special day and do things that make you feel that way.

    10. Visualise – Close your eyes and imagine you are standing in front of a mirror. See yourself standing tall, smiling and looking great. Notice how you feel. Let the positive and confident feelings wash all over you.

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    A Monster Handbook

    Get your claws on our book, ‘A Monster Handbook’

    Everyone can experience horrible feelings within their body, we like to call these our monsters. Whilst adults can be more capable in dealing with their monsters, children might find it more difficult. Here at Relax Kids, we couldn’t accept that. We don’t want any children to suffer in silence and this is where the Monster Handbook comes in.

    An interactive book, that is partially work based and partially activity based. It’s a toolkit to help children tame and train their monster emotions.

    I like the pictures in the book, but I also like that there is space to draw your own so you can make it look like your own monster States Emily, aged 7

    Written in a beautiful scrap book style, the Monster Handbook is bursting with positive exercises and actives to help children understand and work with their emotions. Each chapter covers a different feeling, such as sadness, anger, anxiety and worry, the book is written in a child like language, allowing it to be easily accessible to young families.

    Its versatility allows it to be used in a number of environments, from the classroom to therapy sessions. It’s designed to be an ongoing toolkit to help children feel more in control of their emotions and feelings.

    This soft back book is packed full of essential information, that every child aged between 5-9 deserves access to.

    “ This book is brilliant and it can work for little kids as well as older ones. It is easy to understand and I think it will be very helpful” Added Emily.

    If you feel that your monsters are getting the better of you,  you can purchase. A Monster Handbook here:  https://relaxkids.com/product/a-monster-handbook/

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    Help children feel great this term!

    How positive thinking can help children

    Research has shown that children’s thoughts and statements can actually affect their physical feelings of anxiety.

    When children say positive, affirming statements to themselves, they often feel less anxiety and feel more capable of handling stressful moments.

    For example, a child who is able to say statements or affirmations such as, ‘I am confident and calm’ may be able to feel better than the child who continually says negative statements such as, ‘I am no good and can’t do it’.

    https://relaxkids.com/product/star-cards/ are colourful cards that have positive statements or affirmations that have been designed specifically for children. Children can read the statements on the cards anytime.  They are a great start to the day or can be popped into their school bag or put up on the fridge or wall as an easy reminder to help them cope with whatever comes their way.

    https://relaxkids.com/product/star-cards/ are a great tool for boosting children’s confidence and help them grow up feeling good about themselves.

    Get your children a pack of Star Cards and help them go back to school feeling great!

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    The Wishing Star – A Best Seller

    A best selling book packed full with creative visualisations  and meditations 

    The need for mindfulness and relaxation, especially in children, has soared over the past few years and we strongly believe it is something that deserves heaps of attention. A worrying statistic provided by anxietyuk.org.uk shows that 1 in 10 young people experience a mental health disorder.

    This is something we feel needs improving, 10% of young people cannot suffer in silence. ‘The Wishing Star’, written by the founder of Relax Kids, Marneta Viegas, is designed to do just that, improve the mental well-being of children.

    The Wishing Star is packed full of deep body relaxations, creative visualisations, as well as fantasy story meditations, designed to tackle anxiety and stress. Children can imagine they are lying amongst soft grass, sitting in a peaceful cave, watching a beautiful sunset and flying like a bird. It seems the perfect way to introduce mindfulness and meditation to young children.

    The Wishing Star book is a highly imaginative and captivating book that holds children’s attention while allowing them to relax. It is an invaluable bedtime and classroom tool. Each relaxation lasts around 4-5 minutes and is perfect to bring rest and calm to the room.

    ‘Listening to these gentle visualisations helps children relax and calm their minds, and it’s not unusual for some of them to fall asleep at the end of my Relax Kids sessions.’ States Helen Morris, a Relax Kids coach.

    This book is designed to engage children while introducing them to relaxation and simple stress-management techniques. Relaxation strategies such as progressive muscle relaxation and visual imagery have been shown to be extremely effective treatment components for reducing stress and anxiety in children. Research supports that mindful meditation calms the brain, inspires creativity and enhances cognitive and social-emotional skills. Practised regularly, these exercises can have a profound effect on children’s mental, emotional and physical well-being.

    Aislinn Marek, another Relax Kids coach, says. ‘Using the visualisations at the end of a therapy session leaves the children feeling safe and content, as they make the transition back to school or home.’

    The benefits to this book come in abundance, from improving sleep to boosting children’s concentration and focus. Whilst ultimately strengthening their emotional health and ability to cope with stress and anxiety.

    The Wishing Star really is an outstanding book, it feels like it should be an essential part of any child’s upbringing.

    Should you want to get your hands on a copy of the best selling book, ‘The Wishing Star’, or any other books written by the founder of Relax Kids, you can purchase them here – https://relaxkids.com/store/product-category/books/

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    How to get children into a positive school routine

    Make mornings easier for you and your child

    Has your child gone back to school after a long summer break

    Has your child started a new school? Or has your child started school for the first time?

    Helping children get into a comfortable night time routine is important, especially at the beginning of a new school term. 

    For children returning to school after a long summer break, getting back into the swing of things can be difficult. Or for children starting school, establishing a brand new routine can prove tricky.

    But most parents will agree -better bedtimes make better mornings!

    A full day at school can be tiring for children, so making sure they get enough sleep is important. However, in the summer when evenings are still light, it can be hard getting children off to sleep at a reasonable time. Our

    https://relaxkids.com/product/quiet-spaces/Quiet Spaces CD is perfect for helping children unwind at bedtime. The deeply soothing tracks combine relaxing music with simple breathing exercises and progressive muscle relaxations to help children fall asleep easily. Each track is set to an imaginative nature visualisation, such as floating on a cloud or soft bed of feathers.

    Listening to this CD regularly will help your child ease into a bedtime routine. Children will begin to associate the tracks with bedtime. Here is what one parent thought of the a https://relaxkids.com/product/quiet-spaces/ Quiet Spaces CD.

    “We have really struggled with bedtime and this CD has totally changed all our lives for the better. We now have a CD player on the landing and WOW the results are amazing! It’s so relaxing, so soft and gentle!” – Leslie, Parent

    Here are some other ideas to help your child ease into a new school routine:

    1. Pack their bag the night before

    2. Make sure their homework is checked, permission slips signed, and sports kit ready the night before. 

    3. Leave their bag by the front door, ready to go. This way, there are no regular disruptions to their morning routine -rushing around trying to find their sports socks, for example!

    4. Don’t eat breakfast on the go! Sitting down to eat breakfast gives children time to wake up properly and think about the day ahead of them. You can talk to your children about what they are going to do, or what you might do together when they get home from school.

    5. Invite a friend over to play after school. This will give them something to look forward to at the end of the day!

    6. Look at a calendar together. Show children a calendar with the weekends and holidays on, so they know what they have to look forward to.

    7.Give them something positive to remind them of home

    8. Pop a special trinket or Star Card in their pocket, which can remind them of the security of home if they need it. For example, the “Brave Star”; card can help children worried about meeting new people. You can purchase Relax Kids star cards here: https://relaxkids.com/product/star-cards/

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    💜 Congratulations to our featured coach – Dana Bishop 💜

    “I trained to become a Relax Kids Coach in February 2018 after a friend told me about Relax Kids. I have 2 boys and my eldest has complex medical needs including severe Eczema. I really wanted to become a coach to help him and his brother learn mindful techniques, as life can be very challenging.

    I’ve also worked with children and families for 25 years as a teacher, nanny and family support worker and I could really see how they would benefit from the Relax Kids Programme.

    The training was an inspirational weekend led by the amazing coach Anna. I met some fantastic ladies and left the weekend feeling that I could make a difference. 

    Initially I just used the Relax Kids techniques at home but then I was asked to do 1-1s with friend’s children and I haven’t looked back! I’ve worked in schools, nurseries, Brownies, Guides and Cubs units and childminding settings.I’ve also run relaxation groups for parents, Young carers and community classes.

    The most rewarding work i’ve done is being able to work with the charity NEST (Nephrotic Sydrome Support) offering 1-1s to children struggling with the challenges of living with this life threatening kidney condition. My son also has NS so its rewarding to help the charity and give back. Parents have fed back that their child’s Mental health has significantly improved after the sessions. 

    In the future i’m hopefully working with an Eczema charity to offer sessions to children living with Eczema, as I know personally how this condition can have a huge effect on your Mental health.

    I think the most powerful that has happened as a result of Relax Kids is hearing my son using affirmations to help with his needle phobia. From being held still by 2 adults he now just sits still and shouts out the affirmation ‘I am brave’ when he has a monthly injection!

    Relax Kids isn’t just a job for me it’s my passion. It really has changed my life and i’m privileged to help children and parents.”

    www.facebook.com/relaxkidstadworthandwaltonwithdana

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    Back to school with Pants of Peace

    Simple exercises to help kids feel calm and confident

    Mindfulness and relaxation exercises can help your child manage stress and anxiety, sleep better, concentrate, feel more calm and in control. It is easy to integrate and once it is a habit that children will come to enjoy.

    Start a regular practice of mindfulness, meditation or quiet reflection each day for yourself. When your child sees you doing this and see the benefits and effects on your mood and behaviour, they will show more interest. 

    Create a calm corner or a special place with blankets and cushions. If there is space, let your child build a relaxing den. They will start to love coming to their special place.

    Keep the practice short and simple for your child. 

    Use simple relaxation/visualisation books or Relax Kids CDs to help children relax and meditate. 

    Build a regular short practice together- even if it is only 2-5 minutes. You could set a timer so they know when it is coming to an end. 

    Combine the session with massage and hugs after and time to chat and children will come to appreciate and love their quality time. 

    Try simple breathing exercises where they breathe in and out deeply, repeating “I am peaceful”  in their mind.

    Here are some simple and fun exercises to try with your child.

    Button of Brilliance

    Tell your child that they have a magic button on their body. The button can be on their right elbow or right shoulder. When they press their button of brilliance, they start to feel great. Try and encourage them to smile while they touch the button of brilliance. They can imagine they are breathing in brilliance and shining like a brilliant star. They can imagine that everything they say and do is brilliant. Start using the button of brilliance often and remind your child they have it. 

    At any point in the day you can touch their button or they can touch their button of brilliance. 

    As they get used to their button of brilliance they can test it in more difficult situations.

    Cloak of Protection

    Tell your child they have an invisible Cloak of Protection. They can put on their imaginary cloak of protection and close their eyes and feel how it feels and breathe in some calming breaths. Tell your child that once the cloak of protection is on, any nasty words from others simply bounce off it and they are safe. Let them put on their cloak on the way to school and they can take it off when they come home or go to bed.

    Confidence Switch

    Ask your child to think of people who are really confident. They can choose their favourite book or film characters, sports personalities or superheroes. Get them to stay still and imagine all those confident feelings entering their body. Breathe in confidence. Feel confidence all the way to their toes! 

    As they have these confident thoughts and feelings ask them to squeeze their thumb and first finger together.  This is their confidence switch and they can use it whenever they have a situation that they need a bit of extra confidence. All they have to do is squeeze their finger and thumb and feel those powerful confident feelings flooding back into the body.

    Pants of Peace

    Close your eyes and become as still as possible. Become aware of your breathing.  Feel the softness of your breath going in and coming out again. Spend a few moments watching your breathing. Breathe in, breathe out, breathe in, breathe out. Imagine you are standing in front of your wardrobe.  You see your Pants of Peace. How do they feel in your hands? 

    Are they soft like clouds and cotton wool? Are they as light as feathers? How do you feel when you hold your Pants of Peace? Put the pants of peace on and notice how you feel all through your body. Do you feel still and calm? Do you feel peaceful and quiet wearing your Pants of Peace? 

    What do you feel like doing now you are wearing your Pants of Peace? Can you think of times where you need to put on your Pants of Peace?

    How does peace feel inside your body. What does peace mean to you? Take a deep breath in and breathe out slowly. Breathe in, breathe out, breathe in and say &#39;I am peaceful, breathe out and say “I am peaceful”.

    Extract from Pants of Peace book by Marneta Viegas

    Order your Pants of Peace book now! https://relaxkids.com/product/pants-of-peace/

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    How do you get the Back to School bedtime routine

    Tips to get your back on track

    Getting back to the early bedtime routine can be so hard for families after 6-8 weeks of late nights and fun!

    Try some of these ideas

    • Adjust bedtime by about 15-20 mins each day until you get to your child’s normal bedtime.
    • Limit screen time at least an hour before bed and start calming activities 30 mins before bed.
    • Dim the lights as much as possible to encourage children to feel sleepy.
    • Create a routine that includes warm baths, soothing drinks and stories and try to stick to the same routine.
    • If possible turn off all blue lights from electronic devices and even night lights which can interfere with children’s body clock.
    • Play relaxing music in the evening have the radio set to Jazz fm or Classic fm.
    • Give your child a relaxing massage. Foot and forehead and back massages are perfect for getting them calm. & Don’t worry about getting your technique right – as long as it feels good, it is right.
    • Some yoga stretches such as simple forward bends encourages the body into a state of relaxation.
    • Lie down with your child and put your hands on your stomachs and notice your breathing.;Let the breathing become soft and steady.
    • Read a relaxing visualisation to your child or let them sleep listening to the Relax Kids CDs.

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

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    Back To School

    Help my child concentrate

    Getting children to get back into school mode after a long holiday break can be challenging for many parents and teachers.

    Here are some simple tips and games to help you improve your child’s concentration.

    1 Limit electronic games especially in the evening as these can increase brain activity which effects concentration.

    2 Encourage board games and card games which require and so improve concentration.

    3 Encourage your child to listen to the Relax Kids Concentration CD each night. https://relaxkids.com/product/concentration/ 

    4 For younger children read them a story and ask questions so checking their concentration levels.

    5 Play memory games such as Shopping List where your child as to remember and concentrate

    6 Make sure your child has plenty of time outside and in nature as this can improve concentration.

    7 Consider decorating your child’s room or at least adding something green to create an atmosphere of calm and concentration.

    8 Healthy eating can make a huge impact on your child’s concentration. Increase berries and ensure they have a balanced healthy diet.

    Here are some exercises to help children develop their concentration

    Spot Exercise: Make a spot on the wall with a sticker or ask children to focus on a spot. It needs to be at eye level. Make sure children are about 10 inches away from the spot and let them concentrate on it for a few minutes. Encourage children to breathe deeply as they focus on the spot.

    Concentrate on the Within: Lie down and thoroughly relax your muscles. Concentrate on the beating of your heart. Do not pay any attention to anything else. Think how this great organ is pumping the blood to every part of the body; try to actually picture the blood leaving the great reservoir and going in one stream right down to the toes. Picture another going down the arms to the tips of the fingers. After a little practice you can actually feel the blood passing through your system.

    Clock watching: Ask children to sit in front of a clock with a second hand. They have to stay as still as possible and follow the second hand with their eyes as it goes round and think of nothing but the watching the second hand. See who can concentrate on the second hand the longest.

    Don’t forget the Relax Kids https://relaxkids.com/product/concentration/ CD 

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    Relax this summer!

    Introduce a relaxation routine

    The summer holidays is the perfect time to introduce a regular relaxation routine. 

    If you can establish the routine in the next few weeks, children will reap the benefits when they go back to school.

    A few moments of relaxation each day can really help children relax and de-stress. 

    Relaxation is so simple to do and it can help your child’s learning and concentration.

    Here are some activities you can do with your child to help them feel more relaxed:

    • Simple yoga stretches – buy a book or go along to a yoga or Relax Kids class!
    • Breathing exercises – just take in a deep breath and breathe out slowly
    • Affirmations – repeat 10 times I am calm and relaxed, I am calm and relaxed
    • Visualisations – imagine you are floating on a cloud
    • Massage – spend some time massaging your child’s hands or feet
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    Relax and Sleep MP3

    Does your child worry and get anxious at bedtime? SLEEPING PROBLEMS?

    Are you tired of spending hours waiting for your child to fall asleep?

    Here is a calming solution to bedtime worries.

    Relax and Sleep MP3

    Guided visualisations for a restful sleep.

    We have selected the best Relax Kids tracks to help your child have a good nights sleep. This remix compilation gives children tools and techniques to help them feel calm, self-soothe and drift off to sleep.Relax Kids have been putting millions of children to sleep for twenty years and we have compiled all our best sleep tracks in one audio to help guide your child into a restful and relaxing sleep.

    Order your copy today! Relax and Sleep MP3 – https://relaxkids.com/product/relax-and-sleep/

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    Mental and Emotional Support for ChildrenThe Relax Kids ME range has been developed to help children of all ages feel more rested, reassured and resilient.

    These unique meditations are beautiful imagination aids to help induce states of relaxation, build life long skills and give children permission to enjoy quiet times and downtimes. 

    There are 7 titles in the range – each one created to support the various challenges that our 

    modern day children are dealing with. 

    Calm ME  – for fearful thoughts, overwhelm and stressful moments

    Boost ME – for negative self-talk, self-doubt and low self- esteem 

    Soothe ME – for difficult bedtimes and restless sleep

    Motivate ME – for low moods, lack of interest and mental fatigue

    Focus ME – for scattered brains, wandering thoughts and concentration struggles

    Cool ME – for hot heads, tense moments and dealing with life’s irritations 

    Comfort ME – for anxious feelings, low moods and sad days

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    Help – My child has nightmares!

    Meditation before sleep can make a difference!

    Last night I received a message from a very worried mother saying that her six year old had great anxiety around sleep and would often have nightmares and wake up terrified.  She was asking for a Relax Kids MP3 suggestion.

    I suggested the Superheroes and Wizard MP3 and she promptly downloaded them.  

    I received a message this morning saying that it seemed to work and he went to sleep with positive thoughts in his head and had good dreams.

    Our MP3s are full of positive affirmations and positive story meditations which help children fall asleep easily and effortlessly.  

    Download an album today and see the difference a little relaxation can make to your child’s sleeping patterns. https://relaxkids.com/store/product-category/mp3s/

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    Buy Relax Kids MP3 downloads 

    You can buy a fantastic range of Relax Kids albums online – some of which are not available in CD format.

    LITTLE STARS is great for young children.   

    HOW DO YOU FEEL TODAY is perfect for children who need some help managing their changing moods.

    STRESS BUSTERS has been designed to help teens relax.

    WIZARD album is a hit with children who love creative visualisation 

    SILENT NIGHTS s prefect to help children get to sleep during the exciting run up to Christmas.

    You can also find a selection of other music and guided meditations for adults.

    Visit our MP3 Store:  https://relaxkids.com/store/product-category/mp3s/

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    Do you want your child to be a Shining Star?

    We are so pleased to announce a re-release of our first (and now discontinued) CD Shining Stars.

    This is now a beautiful MP3 full of restful meditations, stories and songs to help children feel calm, rested and reassured. This MP3 is perfect for bedtime, napping and any time you need to bring some calm to your home.

    It suitable for children of all ages.

    Order your copy today: https://relaxkids.com/product/shining-stars/

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    💜 Congratulations to our featured coach – Liz Meincken💜

    “I have been a Relax Kids coach in North Devon for 15 months I run a number of Relax Kids classes. I run a nurture class as part I of my role in my local school and I run community classes in the school holidays. I have run online classes and sessions in my house.

    I love using the 7 steps for myself and my family. relax Kids is so versatile. I can make it work around my family. It still amazes me how subtle and short some of my sessions are with children yet the impact is profound! The children treat me (and others) how I treat them.

    My greatest achievement is having my RK role in the school I work in – I feel very honoured and touched to have this role and every day is unique and inspiring. When I see all of the times my daughter manages her own emotions using the RK techniques and that we have something to try when she is unable to sleep or worried about school or a new challenge is the most special thing to me.

    My husband and daughter ask me for RK meditations. Relax Kids has helped me grow, learn how to slow down (and not feel guilty for that), healthy barriers and to face fears a little more. I am looking forward to what the universe has to offer me next.”

    FB CalmClubwithLiz https://www.facebook.com/profile.php?id=100075964367985

    @calm_clib.liz

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    Relax Kids Coach helps family with new adoption

    Zara has been working with a family in London who adopted a toddler. The family needed support to help with the transition as their (birth) son was displaying anger issues and was having trouble dealing with sharing toys and space. Zara focussed working with the birth son and after each session fed back what relaxation strategies she had used for them to try in between sessions.

    For the last session, Zara ran a joint lesson with both boys on trust where she helped make them work together, write things down about what they liked about each other, etc. They got to a point where the children were managing and understanding the shift in their feelings and all their big emotions. The family were delighted and the mum sent this:

    “I just want to say thank you so much, I really do not think I could have done it without you. You were there when I most needed you, I am forever grateful you were there to keep me sane with your fab plan of action!

    I have been promoting your services as something we really benefitted from when we really needed it, when I did not know what to do or handle the situation for the best. People, including me, have been most impressed with the services you offer.”

    Find Zara on Facebook: https://www.facebook.com/profile.php?id=100057555403634 

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    Relaxing music to aid children’s learning and development 

    Every newborn baby in Scotland to receive a music CD to aid their learning and development

    In 2012 The Royal Scottish National Orchestra (RSNO) with the Association of Registrars of Scotland offered a music CD to babies born over that next year. 

    The disc will include classical music, traditional Scottish songs and popular children’s nursery rhymes. The CD is expected to be given to around 60,000 families in Scotland!

    The decision was made after several studies have demonstrated the benefits of playing music to infants. Music has been shown to improve children’s cognitive development by stimulating both the left and right side of their brains simultaneously, and helping them develop skills that will be useful in later life, such as improved spatial-temporal awareness -which will help them in maths lessons! 

    Playing music to children can also develop their imaginations, creativity and emotional development.

    Scientists have found a link between between experiencing positive emotions and heightened cognitive state in children.* Which means that soothing music that makes children feel happy and safe, such as nursery rhymes, can speed up children’s learning development!

    Relax Kids have created the https://relaxkids.com/product/little-stars/ for babies and toddlers, with soothing music and a selection of familiar nursery rhymes sang by Marneta Viegas, who also interweaves very simple relaxation techniques between each track. 

    The Little Stars CD combines the benefits of relaxing music and the benefits of relaxation, with very simple guided relaxation exercises, like wiggle your toes and imagine you are a sleeping bunny…

    Each track is also filled with positive affirmations, such as you are special; to help children feel safe, loved and wonderful! Children can understand language well before they can speak it, so the Little Stars CD is suitable even for very young toddlers and babies!

    • Amon, K; Campbell, A. ( 2008). Biofeedback and children with AD/HD. Journal of Educational; Developmental Psychology. 8 (1), 72-84 .
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    The Importance of Affirmations

    Affirmations encourage us to live a positive life full of gratitude, they have the power to help you achieve a certain goal, or they can help you pull through a tough period.

    We believe everyone should try to tell themselves at least one positive affirmation a day, especially children. Our Star cards are a beautiful set of 52 cards specially created to help develop children’s self-esteem and to help them see and develop their qualities and strengths.

    There is a short, positive affirmation on the back of each card, to give children a positive thought for the day. Allow children to pick one card in the morning< o help keep them happy and positive throughout each day. It is a really great way to introduce and instil good values and qualities to children from a young age

    There are a huge number of benefits when it comes to using these affirmation cards: from increasing positivity and optimism to supporting emotional resilience.

    To get your hands on a pack of these beautiful cards, visit the Relax Kids website.

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    7 ways to keep children cool in the heat

    Relax and stay cool

    Summer is finally here! And, while it lasts, here are a few handy hints to keep your little ones (and yourself) cool to have fun in the sun…

    1. Play with ice cubes. Freeze small pocket toys and let them play with the ice cube until it melts to reveal the toy.

    2. Freeze ice cubes with bits of fruit or sweets and let them suck on them to stay cool

    3. Cool towels. Pop wet flannels in the fridge and bring out when needed. Wet towels wrapped around the feet, forehead and wrists cools the whole body down quickly.

    4. Cooling breathing exercise. Purse your lips to make a small o shape. Breathe in slowly as if you are breathing in through a straw.

    5. Snow queen. Ask children to lie still and imagine the snow queen is blowing icy breath on them

    6. Water balloons. Fill balloons with water and hide, unless you want to get wet!

    7. Melting ice. Imagine you are made of ice and stay still and feel yourself melting slowly.

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    Affirmixations – It’s BRILLITASTIC AND INCREDICAL

    When I was little, in the 70s, I loved the Flip Flap MisFit books. 

    A few months ago I was playing around with words and papers and came up with the idea to write a NEW BOOK that helps make positive affirmations more EXCITIFUL and MARVELSOME!

    I did have lots of fun. I tried it out on my neighbour’s daughter and she loved it. I knew it would be a winner!

    AFFIRMIXATIONS is a new Relax Kids book where children can now make up their own POSITACULAR and SPECMARKABLE  affirmation words with this UNITASTIC flip flap book.

    This INTERESTIC book will create endless interactive fun book as children create their own FANTABULOUS vocabulary and make up new affirmations for themselves and each other.

    This FABFUL split page, spiral bound book is a valuable tool kit for any classroom or home as it allows the reader to develop their imagination, have fun with SUPERCHANTING words and language and build their sense of self-worth and confidence as they experiment with different combinations of new words. 

    Order your copy here today!

    Have a magical day

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    Let’s All Bee… 🐝

    I wrote this book on holiday! 🐝

    After so many requests for another book for toddlers, I’ve created a big interactive picture book Let’s All BEE 🐝…

    I wrote this book a few years ago whilst on holiday in the UK. I remember my sister Maria was there and I kept asking her for ideas.

    I wanted to create a fun and colourful book to make relaxation easy for little ones and help them self-regulate as they read, listen, sound, wiggle and giggle. 

    Let’s All BEE 🐝…. has 14 animals friends who show them simple mindfulness techniques.

    🐝 How to use:

    Read at bedtime after reading a story, to help children settle before sleep. Children can pick an animal and relax and snuggle into sleep as that animal.

    In  can also be used by pre school and nursery teachers. It can be used before nap time or as part of a movement/relaxation activity game. 

    Children can follow the bee path to help them focus and concentration on the exercises. The book is full of movement and actions to keep children occupied before relaxing.

    🐝🐝 Order your copy here today! 🐝🐝

    Let’s All BEE 🐝 includes a set of 14 animal finger puppets to cut out and play with 🐝

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    When I’m Feeling…

    I’ve written another book and I think/hope you’ll love it.

    I know many children can’t make our Relax Kids classes and so I wrote WHEN I’M FEELING as a quick fix to help children manage a wide variety of emotions.

    I wanted to make it fun and interactive – like our classes and let children to mix and match their relaxation and mindfulness exercises to create their own unique story meditations. 

    Children can now take full control and choose from a wide variety of nature scapes, intentions and exercises to help them move through life’s ever-changing emotions. 

    Your child can take themselves off to a lake, a cave, the sea or fly through the air and practice a wide range of relaxation tools and affirmation techniques to manage their emotions and self-regulate.

    Click here for more information and see the book.

    I hope you love it!

    Have a magical day

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    Relaxation for toddlers

    Helping the under 5s relax!

    Children are never too young or too old to be introduced to meditation and relaxation.

    Our Little Stars CD is a beautiful mixture of gentle relaxations and lullabies. The CD is suitable for babies and toddlers and can be used at home or in the nursery at any time of the day (or night).

    You can order your copy here – https://relaxkids.com/product/little-stars/

    Here are some simple relaxation exercises to try at home with your toddler.

    . Put some fun music on and let them dance and move as fast as possible and let them lie down still as soon as the music stops. Extend the periods of lying down, so children get used to lying still for a longer time.

    . Play some classical music and let children lie down and relax. Encourage your child to curl up into a little ball (like a snail or a tortoise) where they have to stay as quiet and as tiny as possible.

    . Wrap them in a warm cosy blanket, tucked up snuggly with their favourite soft toy. Ask them to see if they can stay as quiet as possible and feel the warmth in their body.

    .Don’t worry if young children are not able to concentrate and keep still for very long, the most important thing is that you are creating new habits and positive patterns.

    Sleepy Starfish

    Lie down on your back with your legs and arms apart. Stay very still and imagine you are a sleepy starfish resting at the bottom of the ocean. Breathe in and as you breathe out relax you arms.

    Breathe in and as you breathe out relax your legs, breathe in and as you breathe out relax your head. See how still you can be at the bottom of the ocean, resting like a sleepy starfish. Repeat to yourself I am silent, I am silent. 

    Squeeze and Relax

    Take in a deep breath and as you breathe in, squeeze all the muscles in you body. Now, breathe out and relax all the muscles in your body. Repeat this exercise 2 or 3 times.

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    What Can I Be Today?…

    Do you remember the misfit books where you turned the pages to create hilarious character combinations.

    Ever since I have been writing wellbeing books for children, I have strived to come up with new and exciting concepts to engage children’s busy minds.

    What Can I Be Today is an interactive book where children can now create their very own unique and positive affirmations.

    It really is such fun flicking through the flaps and imagining wild and wonderful positive personas as they create inspirational titles for themselves.

    Here are some examples:

    I am the Most Magical Wizard of the Stars who inspires everyone
    I am the most Incredible Ninja of the Galaxy who loves to laugh
    I am the most Wondrous Explorer of Creation who always smiles

    Who wouldn’t want to be all those?!

    What an amazing way to encourage self confidence and self-esteem in children!

    The affirmations in What Can I Be Today can be used as inspiration for storytelling, writing, games and many more activities.

    Click here to order your copy now!

    Have a magical day

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    Give your children a head start in life

    Introduce your baby or toddler to Relaxation 

    It’s never too soon to introduce your children to the benefits of relaxation training. We have all heard of mums-to-be playing relaxing music to their babies by putting headphones over their bumps.

    And why stop once they are born? There have been several studies to indicate the positive effect of playing music to babies and toddlers, including developing their learning capacity and their emotional intelligence. 

    Relax Kids have created the Little Stars CD for babies and toddlers, with soothing music and a selection of familiar nursery rhymes sang by Marneta Viegas, who also interweaves very simple relaxation techniques between each track. 

    The CD combines the benefits of relaxing music and the benefits of relaxation, with very simple guided relaxation exercises, like & wiggle your toes and & imagine you are a sleeping bunny…

    Children can understand language well before they can speak it, so the Little Stars CD is suitable even for very young toddlers and babies. Scientists have found a link between between experiencing positive emotions and heightened cognitive state in children.* Which means, as well as helping children feel relaxed, sleep easily, and feel positive and happy, our Little Stars CD can also help children’s learning development.

    This is one mother’s experience of the Little Stars CD

    “I’ve been playing this CD to my son before he was born, he is now 8 weeks and it really calms him. He got himself overtired the other night and for hours he was just crying and crying so I tried the cd. I rocked him for a few songs and then when he was quiet I laid him down with it and he was asleep. I would recommend this cd for young babies, I play it every-night before his bedtime now.”

    Katt, parent

    Purchase the Little Stars CD here- https://relaxkids.com/product/little-stars/

    * Amon, K; Campbell, A. ( 2008). Biofeedback and children with AD/HD. <em>Journal of Educational &amp; Developmental Psychology</em>. 8 (1), 72-84 .</strong></p>

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    Sleeping problems?  

    How to help toddlers sleep in the summer 

    Does your child struggle sleeping when it’s light outside?

    Is bedtime a stressful time?

    Do you find bedtimes a challenge?

    We all know it can be tricky getting children to stick to their bedtime routine when it’s still light outdoors. And often the result is tired, cranky children.

    Establishing a bedtime routine and sticking to it is vital to children’s health and well-being. Studies have shown that early intervention in disruptive sleeping habits and sleeping problems could lead to significant health benefits in later life.*

    Well-rested children will be happier, more confident, better focused, and better able to handle whatever their day throws at them. Our CDs have a proven track record of helping children and families overcome bedtime stress:

    “We have really struggled with bedtime and this CD has totally changed all our lives for the better. We now have a CD player on the landing and WOW the results are amazing! Its so relaxing, so soft and gentle. It is really hard to get across how much a CD has changed our lives, but it honestly has!”

    I would recommend this for children of all ages -even mums and dads! It’s so, so calming, I will definitely be buying more of these, as they are a very good range.” – Leslie, Parent

    Our Little Stars CD can help restless children drift off into a peaceful sleep. Familiar nursery rhymes and lullabies are combined with very simple guided-relaxations and soothing music to help little stars relax and close their eyes.

    Here are a few more tips you can use alongside our Little Stars CD to ensure a peaceful nights sleep:

    1.) Invest in a pair of blackout curtains. Natural light keeps us awake, as our bodies are set to a natural clock. Also, little ones might want to carry on playing if they still think it’s early!

    2.) Turn off the TV, computers and electronic games at least 2 hours before bedtime.

    Backlit computer screens suppress melatonin levels, which are vital for regulating our sleep-wake cycle.

    3.) Have a lavender bath half an hour before bedtime. A warm bath and soothing lavender will leave children feeling safe, cosy and ready for bed. A warm bath raises our core body temperature by 1 degree or so, and as we start to cool, our body simulates a day-to-night sensation and we start to feel sleepy.

    4.) Give children a massage. You could try drawing specs gently on their face – around the eyes, eyebrows, over the nose and around the back of the ears. You could also try circling their palm with your thumb.

    5.) You could say that they will have a surprise waiting for them when they wake up or have a sticker chart and give them a sticker next morning.

    Children will start to associate a peaceful night with reward. You can slowly replace monetary rewards with personal reward. Children will realise that after a good night’s sleep, they feel healthier, happier and more awake.

    You can purchase our Little Stars CD here: https://relaxkids.com/product/little-stars/

    *Baglioni, C; Spiegelhalder, K; Nissen, C; Riemann, D. (2011). Clinical implications of the causal relationship between insomnia and depression: how individually tailored treatment of sleeping difficulties could prevent the onset of depression. EPMA J. 2 (3), 287-293.

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    💜 Congratulations to our featured coach – Katie McGreal 💜

    “My name is Katie McGreal, I am in Galway and I teach Relax Kids in schools in Conamara and Galway city in Irish and English. I have been a coach for nearly 6 years. I found Relax Kids after I had done a silent meditation retreat and I found such benefit in the practice and I wanted to spread the word to more people, especially to children as the earlier we start teaching children and people to slow down and take time out the better! Our society is pushing us all the time to do this and do that and do more. Taking time out is undervalued so much but it is so necessary and so valuable! Teaching Relax Kids has reminded me to not take life so seriously. It has reminded me to have fun and that life is more enjoyable with more laughter. My greatest achievement to date is that I am able to provide this life-changing service to Gaeltacht schools in their own language. I get to go into schools all over Conamara and show the children that we can do anything in Irish and Irish isn’t just a language for school, it is also a language for relaxation and fun and play.” https://www.facebook.com/solasrelaxation @solasrelaxation

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    Would you love your child to have better concentration, listening skills, attention span, confidence and self esteem?

    Our classes give children the chance to make new friends, build confidence and self-esteem as well as learn tools that will set them up for life.

    Relax Kids themed sessions last 45 mins to 60 mins.  Children are encouraged to use their body movements imagination to the full and and bodies and imaginations are engaged and stimulated. 

    Relax Kids activity classes are carefully structured using the unique and focussed 7 step system which leads children confidently through natural energy levels, directing high energy to low energy.

    Children feel engaged and the sessions are fun and energetic whilst ultimately relaxing and restorative for both body and mind.

    Class Structure

    Movement – incorporates dance and movement, encouraging development of core physical skills, improves coordination, boosts energy, circulation and a healthier immune system whilst helping release endorphins.

    Games and Play – range of energetic and fun games that ultimately relax. The drama-based thought provoking games encourage and promote social skills and awareness.  They will help build children’s confidence and social, interaction and communication skills.  They further develop focus and concentration.

    Stretching and Balance – A set of yoga-inspired stretches are carefully demonstrated and used by the children to lengthen and stretch bodies and so improve postural awareness. These exercises help release physical tension, develop motor skills, body awareness, balance and flexibility.

    Massage –  Children are given the choice of taking part in self and or peer massage (with parental consent). These calming exercises promote positive touch and encourage respect, communication and empathy amongst peers. Children become aware of their own bodies and learn to respect others. Positive touch boosts the immune system, calms the nervous system, helps the production of Oxytocin and Endorphins and lowers stress levels in children.

    Breathing – a range of child friendly exercises encourage deep breathing. These exercises help calm the nervous system and children feel the immediate effects whilst being taught how to use these techniques effectively for themselves.  Breathing exercises also improve concentration and focus.

    Affirmations – incorporates a range of games and circle time activities that enable children to confidently use positive affirmations and self praise. These enjoyable games and exercises include the use of affirmation cards and help improve children’s emotional health and literacy. They also encourage the development of positive neurological pathways and promote and improve self confidence and self esteem. They also encourage the release of endorphins as children think and speak positively.

    Visualisation – incorporates deep body relaxations, mindfulness exercises, guided imagery and visualisations. These exercises help release physical and mental tension, lower blood pressure, increase body awareness and give children tools to stress and self management tools. Done regularly, these exercises can help relieve fatigue and promote deeper sleep while improving child anxiety. Improved deep sleep and general relaxation will improve concentration, listening skills, and memory retention whilst expanding the child’s imagination and creativity.

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    prove a child’s self esteem

    Using Mirror work for self esteem

    Self esteem and confidence is one of the most important things a child needs as they grow up. Mirror work is a fantastic tool that can help children build their self esteem daily.  

    It is simple to do, although can be hard to start with, children will grow to enjoy it as they begin to accept themselves, see their qualities, strengths and abilities.

    Mirror work can also help improve body image and help children feel more positive about themselves. Regular mirror work can help decrease feelings of self hatred as well as destructive thoughts and feelings of self- deprecations, shame, feeling unloved and unworthy and incapable.

    To do Mirror Work, children sit comfortably in front of a mirror or hold a mirror up to their face.  They look into the mirror, straight into their eyes and talk to themselves positively with positive affirmations.  The affirmation is repeated very slowly and with meaning over and over.  

    Children focus and look deeply into their eyes as they repeat the affirmation.  To start with, they may only be able to manage a couple of seconds, but in time, they will be able to do longer. It also helps if adults are doing this as well so modelling good practice.

    Ideally start with the following affirmation.  ‘I deeply and completely love and accept myself’

    Here are some other affirmations that can be repeated.

    • ‘I accept myself just the way I am’
    • ‘I am OK’ 
    • ‘I am special, unique and valuable’
    • ‘I am deeply and completely loved’
    • ‘I am safe’
    • ‘I am a good person’
    • ‘I am a wonderful person’

    In time children will start to make up their own affirmations and enjoy the activity.

    Here is a CD to help improve children’s self esteem – https://relaxkids.com/product/self-esteem/ 

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    Sports Day Self Esteem!

    Encourage kids to recognise their individuality.

    Sports Day is approaching, and for some this is a very exciting opportunity. A chance to show a natural sporting ability that many kids can only dream of! For others‚ it may be the biggest nightmare.

    We want to encourage kids to recognise their individuality this month. See their strengths and greatness and give them real power to be who they are!

    Our https://relaxkids.com/product/self-esteem/  is full of confidence boosting exercises and tracks that will keep you feeling positive!

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    Goal keeping

    Helping children think about and work towards their goals can build self esteem and give them a sense of achievement. Here are some steps to help children work towards their goals.

    Imagine – First of all close your eyes and imagine your goal. What would you like to achieve? See if you can picture yourself having achieved your goal. How do you feel?

    Write – Next write down your goals. When you write them down, they become clearer and more real.

    Small Steps – Now, break your goals into small achievable steps. It is much easier to bite off each chunk rather than tackle the whole thing in one go.

    Noticeboard – Put up your goals and your small steps somewhere you will see regularly. The more you are reminded of your goals the easier it is to achieve.

    Everyday – Every spend a few minutes visualising yourself achieving your goals. Imagine how you will feel when you have achieved them.

    Reward – Give yourself a small reward each time you achieve one of the small steps.

    Good Luck with all of your goals!

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    My child is too shy to make new friends

    How can I help my child build their self-esteem? 

    Children who have a hard time talking to new people may be suffering from low self-esteem. This can make trying new activities, play dates or even family holidays very difficult. Children may feel anxious about leaving their parents side because they are afraid of rejection, and may deal with their frustration by acting out, misbehaving or sulking.

    How can I tell if my child has low self-esteem?

    Children with low self-esteem may display one or more of the following tendencies:

    Poor self-image

    Lack of confidence

    Feelings of worthlessness

    Unconfident and unrealistic about abilities

    Overwhelmed by fear or negative thoughts

    Fear of change

    Distorted views of self or others

    How can I help my child improve their self-esteem?

    Studies have shown that regular relaxation can boost self-esteem and improve family relationships.

    Relax Kids teaches children simple relaxation techniques to manage their emotions and learn to deal with them in a positive way. When children understand their emotions, fear of rejection, for example, they are able to better communicate how they are feeling. This gives us an opportunity to talk to our children and help them feel better, rather than allowing their fear and frustration to build

    Relaxation techniques that can help improve self-esteem include positive affirmations, visualisations, deep muscle relaxation to let go of stress tension, and breathing exercises.

    Try this simple breathing exercise with your child next time they are going to be in a situation where they will have to speak to new people, such as a new activity or sports club:

    Ask your child to stay still for a few moments and focus on their breathing. As they breathe in, say one of the following affirmations, ‘I am confident’, ‘I am bright’. As they breathe out, they say, ‘I let go of sadness’, ‘I let go of anxiety’, etc.

    In a short time, their body will be filled with happy hormones as their anxiety reduces, and they will feel calm and confident -ready be themselves and make new friends!

    If you think your child may be suffering from low self-esteem, try our Self-Esteem CD.  We show your child in a simple and easy way how to slow down their breathing, release tension in their muscles, relax deeply and use positive affirmations to help boost their self-esteem.

    Read this review from one parent who used the Self-Esteem CD with all three of her children, but in particular, her eldest daughter, who had been struggling with low self-esteem:

    My eldest daughter Tara, aged 10, sometimes suffers from low self-esteem, so I thought this CD was the perfect opportunity to try to help her overcome this issue and have fun doing so in the process.

    Tara, like many children her age, is something of a perfectionist and as a result, often gets herself into a state over small things, such as not being able to get the details quite right in a sketch, or forgetting how to work out a math question. At these times, she can get so worked up that the tears flow and she races off to her room, leaving everyone behind wondering why on earth she is getting herself upset about something apparently trivial to the rest of us.

    I was astounded by just how much all three of my children enjoyed these tracks. Several tracks are affirmation tracks and these have been particularly beneficial for Tara as she now understands that by thinking positively about things she’s having problems with, she will begin to believe in herself and her abilities!

    Sinead, Parent

    Learn more about boosting children’s self-esteem, buy the Self-Esteem CD here: https://relaxkids.com/product/self-esteem/

    *Clinical Child Psychology and Psychiatry, 9 (4): 479-497, 2004, by Linda Harrison, Ramesh Manocha and Katya Rubia.

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    Build your child’s self-esteem

    Build your child’s self-esteem Self esteem is one of the most important things children need to help get them through life.


     A healthy self-esteem is vital for every child as it helps them take on life’s challenges.  Children who feel good about themselves are able to manage conflicts and be more resilient.  They are often more positive, happy and able to enjoy life.

    Children with a low sense of self worth feel overwhelmed by challenges.  Children feel not good enough, inadequate and compare themselves to others.  They are often more self-critical and have a lack of self belief.  They can become withdrawn, anxious and depressed.

    Help build children’s self esteem with our Self Esteem Bundle.

    In the pack, you will receive:

    Our Self Esteem album

    Exercises to build self esteem

    Activities to help children feel more confident

    Self esteem cards to print out

    By listening to the tracks each day and repeating the exercises, children can learn to believe in themselves and start to feel happier and more in control.  This pack can also be used by children who have self esteem to sustain for a positive self image.

    Download your Self Esteem Pack today! Purchase here: https://relaxkids.com/product/self-esteem-bundle/

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    Individuality

    Individuality For children, this concept can be a difficult one.

    Ask anyone to describe themselves, their background, and their beliefs: you will find that everybody answers are different. Yes, some of us may have commonalities but we are all individual.

    For children, this concept can be a difficult one. They do not want to be different. There is an eagerness to fit in with the crowd and they can be led astray. Of course, we know this is all part of a learning process where our experiences contribute to making us the people we are as adults.

    But how do we explain this to kids?

    At Relax Kids, we want to promote the image that you should be proud to be unique. We have created a range of relaxation resources that incorporate visualisations to help children understand the concept that we all interpret things differently and that there is no right or wrong answer. Try our Relax Your Child: https://relaxkids.com/product/self-esteem-2/

    In the meantime, here are 3 tips to help you nurture your child’s individuality:

    Explain that it is ok to want to be like someone ‚ maybe they want to be like a sibling, but that they are great as they are because that is what makes them who they are.

    Let your child have choice in what they wear and what they do. Encourage their creativity!

    Let them know that it is OK to have differences in opinion. This way they will get on with people easier rather than develop into people who always think they are right.

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    50 ways to praise your child

    And boost their self-esteem!

    Children thrive on positive praise, remarks, comments and words. Praise is simply a genuine, positive comment, said with a warm look and tone. Your affection, gestures, looks and words will allow your child to develop a positive view of them selves as by being loved and loveable as well as valued.

    There are various ways of using language to boost your child’s self esteem. A steady supply of praise will also not only improve bad behaviour, but also help them cope with the various new challenges they will encounter. Make sure your tone and gestures back up the words that are coming out of your mouth or your child will not believe you.

    You can share positive thoughts and feelings such as I love you and I feel so proud of you, share positive appreciation for a specific task such as The way you read that book was wonderful. You can also use positive words to show that you recognise their achievements and efforts such as You are trying so hard at…

    One more thing – make sure your praise is genuine and your face and voice is warm and loving. This way, your child will believe your words and start to value themselves. For best results, try to avoid back handed praise that comes with a sting in the tail. For example `Tom you shared your toys very well today It is a shame you were so naughty yesterday.` Forget the past and focus on nurturing and encouraging your child from this moment onwards.

    Below is a list of 50 ways to praise your child. Try to use at least three of them today! Use these positive comments often and watch how your precious child grows more and more confident, secure and full of self-esteem. And better still the positive words will make you feel great too! So here they are please do pass these on to any other mums and dads or teachers who might find them useful so we can spread positivity to our next generation.

    50 ways to praise your child

    1. I like the way you…

    2. I admired the way you…

    3. Do you know how important you are to me?

    4. I could really see how much you were trying

    5. It is fun playing with you

    6. I care so much about you

    7. I feel so proud of you when you…

    8. You really showed how talented you are when you…

    9. I am so excited that you…

    10. You can really feel proud of yourself because …

    11. You’re a real winner!

    12. You are a real friend – look at how you…

    13. That is amazing! Well done!

    14. I love you because…

    15. I trust you to…

    16. You are a real joy

    17. You are a real good friend

    18. Congratulations on the way you…

    19. Thank you for…

    20. I can see how hard you worked on that – well done!

    21. You have a lovely singing voice

    22. I can really see that you are improving

    23. You are precious

    24. You are so important

    25. You are unique

    26. What an imagination!

    27. You are so caring

    28. You make me smile

    29. You have a special talent for…

    30. You have a brilliant smile

    31. You are so clever

    32. You are so creative

    33. That is fantastic – look at how you made…

    34. I love being with you

    35. You are a star!

    36. You look fantastic today

    37. You look great in that

    38. You are really brilliant

    39. You are beautiful

    40. Wow that is fantastic

    41. You are so special

    42. That is excellent

    43. That is really great

    44. Well Done!

    45. I knew you could do it

    46. You are a real super star

    47. You are really smart

    48. That is magnificent

    49. You are Spectacular

    50. Well done you! Take action today, praise, praise, praise and watch your child blossom and grow in happiness.

    And, just one more thing – For your child to really shine and be full of confidence, he/she needs to be encouraged to develop the art of positive self-talk. Try to discourage you child from feeling and talking negatively about themselves but use affirmations such as `I am great at running`, `I am OK` and `I can do it`.

    You might like to try the Relax Kids Believe and Achieve CD available today from our shop – https://relaxkids.com/product/believe-and-achieve/

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    Use affirmations to help build self-esteem

    Affirmations are so important to help keep children’s minds healthy. Here is a simple way of explaining affirmations to children. 

    Just as we eat healthy food to help our bodies grow strong and healthy so we have positive and happy thoughts to help our minds so we can grow up feeling strong and confident inside. 

    Affirmations are short statements of personal belief that make us feel good about ourselves and our abilities and achievements.  It is important that they are said or written in the first person, present tense and are positive.  

    Top athletes use affirmations to help them achieve their goals and improve their performance. Positive affirmations help us reduce negative self-talk and remind us of who we are, our greatness and what we want to achieve.  

    The more we repeat happy and positive thoughts, the more happy and positive we feel. The more we think happy and positive thoughts, the more likely we are to say positive words and so it perform positive actions 

    Ask your child to stay still for a few moments and as they breath in say one of the following affirmations ‘I am peaceful’ ‘I am confident’ ‘I am bright’ and as they breath out, they repeat ‘I let go of sadness’ ‘I let go of anxiety’ etc. In a short time, their body will be filled with happy hormones as their anxiety reduces and they feel calm and confident. 

    Once they have mastered this simple technique, they will be able to use it in any upsetting or stressful situation. 

    Mirror work is a fantastic tool that can help children build their self esteem daily. It is simple to do, although can be hard to start with, children will grow to enjoy it as they begin to accept themselves, see their qualities, strengths and abilities. 

    Mirror work can also help improve body image and help children feel more positive about themselves. Regular mirror work can help decrease feelings of self hatred as well as destructive thoughts and feelings of self- deprecations, shame, feeling unloved and unworthy and incapable. 

    To do Mirror Work, children sit comfortably in front of a mirror or hold a mirror up to their face. They look into the mirror, straight into their eyes and talk to themselves positively with positive affirmations. The affirmation is repeated very slowly and with meaning over and over. 

    Children focus and look deeply into their eyes as they repeat the affirmation. To start with, they may only be able to manage a couple of seconds, but in time, they will be able to do longer. It also helps if adults are doing this as well so modelling good practice. 

    Ideally start with the following affirmation. ‘I deeply and completely love and accept myself’ Here are some other affirmations that can be repeated. ‘I accept myself just the way I am’ ‘I am OK’ ‘I am special, unique and valuable’ ‘I am deeply and completely loved’ ‘I am safe’ ‘I am a good person’ ‘I am a wonderful person’ In time children will start to make up their own affirmations and enjoy the activity. 

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    Self-Esteem

    Children’s self-esteem issues are increasing as society is putting more and more pressure on children and young people to look, act and be a certain way. Social media, bullying, exam pressure and family problems can all impact children’s self-esteem.

    Self-esteem is how a child feels about themselves and this can affect they way they interact with others and the world around them. Most children will slip into low self-esteem mode when faced with challenges and changes in life such as illness, moving house, parent’s divorce and bereavement and may need some support to get through.

    Symptoms of low self-esteem

    Lack of confidence

    Feel alone and isolated

    Struggle with new activities and change

    Struggle to make and keep friends

    Struggle with failure

    Inability to be proud of their achievements

    Put themselves down often

    Compare themselves to others negatively 

    Tips to build good self-esteem

    Encourage your child to see and appreciate their uniqueness

    Show lots of love and encouragement and remind them what makes them special

    Model good self-esteem and use positive words when talking about yourself and others

    Encourage them to try out new activities and learn new skills

    Encourage them to have a go at something and it is ok to fail or not get it right

    Make lists of all their achievements and note how hard they worked

    Reassure your child that making a mistakes is normal and no-one is perfect

    Talk more and ask how they feel, talking about their ideas and what went well each day

    Check them when they criticise themselves

    Encourage a growth mindset approach and instead of saying ‘I can’t do it’ say ‘I can’t do it yet and I will try my best’.

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    💜 Congratulations to our featured coach – Emma Vance 💜

    ” My name is Emma Vance, and I have been a Relax Kids coach since 2017.  I live in Dunbar (Sunny Dunny) just outside Edinburgh, on the East Coast of Scotland. 

    The reason that I began my Relax Kids journey was due to my concern about the lack of mental health support and provision for teenagers. My job at the time, involved working with teenagers who needed that extra  bit of support to realise their potential, remove barriers in their life and gain a positive destination. I was part of a team that delivered employment and educational programmes for teenagers and at one point, was the team leader of Princes Trust Team programmes. I began to become quite concerned as to the number of young people presenting with Mental Health issues who had to wait months to seen by Mental Health professionals to get support. I decided I wanted to do something practical that could help and felt that Relax Kids could be a perfect solution. 

    I was quite fortunate in that my children’s Primary school head teacher (immediately) after I completed my training thought that Relax Kids would be a great programme to bring into her school and secured funding. We were then able to secure funds for a full year group of 120 kids for an entire year and I have not looked back. As someone who has worked largely with primary-aged kids, I believe that early intervention is crucial. I also have been fortunate enough to deliver Just Relax workshops for adults in several settings; as part of staff development, teachers on their university teaching courses, parents’ workshops, etc. I have experience of working with social work, nurseries, after-school clubs, primary schools, beavers, brownies, and guides. I have also delivered a Relax Kids birthday party. I have also delivered Summer Relax Kids programmes on the beach, in forests, and even in a large Yurt surrounded by Alpacas. I absolutely love the variety it offers and the fact that everyone can benefit from Relax Kids, no matter what their age.

    Lockdown meant a change in the way I worked, and very quickly went online with some of the schools with which I was working. I was doubtful about online delivery at the start, but soon realised that it worked much better that I expected and still made an impact, I was really pleased that children could still benefit from Relax Kids online.

    I currently work on various contracts with different primary schools delivering Relax Kids on a weekly basis. I was lucky enough to gain funding to work with two young carer groups within my local school. I have worked in partnership with Active Schools since 2017, delivering 6-week blocks to primary aged children 4 times a year.

    I love the Relax Kids programme as it is wonderful to see how the techniques can really benefit children. I have had so many children telling me how much the 5-finger breathing exercise has helped them get to sleep, or how much they love getting a massage at bedtime. I think it’s a win when you can also get parents to come along to a session, so that they in turn learn to how to use the techniques at home.  

    I believe Relax  Kids has improved me as a parent, and I often employ the strategies with my own kids. Another success came when my child injured their ankle and said, “If I didn’t know Relax  Kids breathing techniques, I couldn’t have coped with the pain” while lying in A&E. it made me realise how crucial it is for our kids to understand how their breath may actually benefit them in a variety of circumstances. I also think the support and help we get from Relax Kids HQ is second to none. I really benefit from the Facebook groups for ideas and coming from a training background, I think it is truly amazing to see all the training materials and resources we get as part of our licence. 

    I think my most special moment would have been delivering the Relax Kids session on a local beach in partnership with a couple of local organisations. It was just a perfect setting, with the waves breaking in the background. It even started raining, but none of the children complained because of how much they enjoyed the benefits of having the session on the beach.”

    www.facebook.com/relaxkidseastlothianemma

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    Exercises for May

    If your child is attending our Relax Kids classes, these exercises will support them in between classes.  If they are not attending classes, these exercises are a great introduction to relaxation

    Under the Sea relaxation exercises

    Sea Breathing

    Lie down on your back, put your hand on your tummy and imagine you are breathing in and out like the waves. Take in a deep soft breath, and breathe out softly. Keep breathing in and out rhythmically like the tide coming in and going out, coming in and going out. Feel yourself becoming more and more relaxed.

    Lie down on your back, with your legs and arms apart. Stay very still and imagine you are a sleepy starfish resting at the bottom of the ocean. Breathe in and, as you breathe out relax your arms. Breathe in and as you breathe out, relax your legs. Breathe in, and as you breathe out, relax your head. See how still you can be at the bottom of the ocean, resting like a sleepy starfish. Say to yourself, ‘I am calm and quiet, I am calm and quiet.’

    Relaxing on the Beach

    Close your eyes, be very still and imagine you are lying down on the beach. Feel the warm sand underneath your body. You can hear the waves of the sea. Now very gently you are going to relax each part of your body. Start with your feet, let your toes completely relax and become soft. Let this feeling spread gently through your feet. Now squeeze your legs and gently let them go. Feel all the tension in your legs being released as they become relaxed and soft. Squeeze the muscles in your tummy and let go completely. 

    Stretch your back as long as you can and relax. Can you feel your back sinking into the sand? 

    Now let your shoulders and neck become soft, as all the tension melts away. Squeeze your arms as tight as you can and let them go. Allow your arms to feel heavy as they sink into the sand. Squeeze your fingers into a tight fist, and now uncurl them slowly and rest them on the golden sand. Scrunch your face into a tiny ball and let go and relax.

    Let your head completely relax: relax your eyes, your ears, your cheeks, your forehead. Become completely still and relaxed. Feel the warm sun on your face and body as you sink further into the powdery sand. Stay there for a few more moments, enjoying the feeling of being completely relaxed. 

    Extract from best selling book  ‘The Wishing Star’ –https://relaxkids.com/product/the-wishing-star/

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    Top Marks

    Larna-Mai reviewed our Concentration CD

    Say hello to the lovely Larna-Mai, aged 7, who is our latest Official Relax Kids Reviewer.  She was eager to receive the https://relaxkids.com/product/concentration/  and could not wait to give it a listen.

    “I love this CD because it makes me feel calm”, Larna-Mai told us. The album is designed to help children relax and focus. 

    “I love track number five, the peace button”, she said.

    “I think this CD is good for people who feel anxious”, she said.

    Activities such as progressive muscle relaxation, visual imagery, positive affirmations and breathing techniques have been used to help reduce hyperactivity and lack of concentration in children.

    Larna-Mai proudly said, “I give it a 10/10”.

    You can browse our range of CDs https://relaxkids.com/store/product-category/cds/ 

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    Mindfulness in Schools

    Meditation and mindfulness are becoming more and more popular in schools.  

    With the rise in child stress and mental health issues, it is becoming more and more important for pupils to take time out and experience calm in their stressful lives.

    Mindfulness and relaxation can help pupils manage their anxieties and worries and gives them tools for life.  

    Regular relaxation is particularly useful to counteract exam stress.

    Introduce simple relaxation and mindfulness techniques into your classroom.

    Benefits

    Mindfulness and relaxation in schools gives pupils the following benefits:

    • Self awareness
    • Emotional literacy
    • Behavioural and social skills
    • Self-esteem and confidence
    • Positive thinking
    • Anger management
    • Listening skills, concentration and focus
    • imagination and creativity
    • Aids hyperactivity, ADHD, Autism and behavioural problems

    Learning Outcomes

    Physical Outcomes: relaxes muscles, calms nerves, boosts immune system, general wellbeing.

    Mental Outcomes: sharpens concentration and clarity, promotes positive thinking, improves memory and recall, reduces stress and tension, develops imagination and creativity.

    Many teachers have also noted that children are more attentive, focussed and happier, which has had a positive effect on attainment and attendance.

    All techniques are non religious and have been used by Faith and Non-Faith schools.

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    Stressed About SATs

    Beat that exam stress…

    Is your child stressed about their SATs?

    Are they struggling to concentrate?

    Is the stress affecting their confidence?

    Then the Relax Kids EXAM SURVIVAL PACK may be the solution to your problems.

    The FREE download will help your child learn how to beat exam stress and achieve their full potential.

    Here’s is our Relax Kids coach Hollie’s TOP TIPS for helping exam stress:

    • Finger breathing to keep calm and confident
    • Hand/arm massage to help focus and concentrate
    • Keep your positive affirmation cards to with you to repeat to yourself whenever you need it.

    Download your FREE copy of the exam survival kit TODAY – https://relaxkids.com/product/exam-success-kit/

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    Relax Kids really helped me

    Written by T Charles, aged 12

    Here is a testimonial from a young boy who has, in his own words, has really benefited from Relax Kids…

    When I was much younger, I remember my mum use to tell me that I had ants in my pants because I could never sit still for a long time and my teachers used to give me a special cushion to sit on so that I could remain in one spot for longer than 5 minutes, nothing really worked because I remember I just wanted to be active all the time. I was always talking, usually when I should’t be, which meant I wasn’t very good at listening

    My mum then came across Relax Kids. She started reading the Wishing Star book to me at night, and then she would leave the CD on as I drifted off to sleep. She says it made a big difference to calming me down and me being able to concentrate more in class.

    Im now 12 and have just completed my first year at secondary school. I got into a bit of trouble so mum bought me the Believe & Achieve CD. I listened to it at night as I fell asleep. My mum said she noticed around the time of listening to your CD my behaviour changed for the positive because I was no longer getting myself into situations which use to get me into trouble with my teachers at school.

    T Charles, aged 12.

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    Could mindfulness help my child with their SATS? 

    How to get the most out of revision

    SATs week is here and many children (and parents!) are feeling the stress. Many children will be feeling like they need to as much revision in as possible before each of their tests. However, this could actually do more harm than good!

    Often, we make the mistake of thinking that the best strategy for success is to work through as much material as quickly as possible. When, in fact cramming can have an opposite effect than was intended and actually leave children feeling worse than before!

    By trying to think about too many things at once and forgetting to give their minds a rest, children can easily get lost in a muddle of half-formed thoughts and anxiety about all the different things they have to do.

    Of course children may want to do some last-minute preparation before sitting their tests, but revision sessions should be brief and focused. Ideally, children should begin revision sessions with a clear head. They should avoid trying to learn new material and just do a calm and confident run-through of the main points they have learned for their upcoming test (trying not to think ahead to their other tests the following day, or the day after!).

    It might sound like an impossible task to get children to clear their minds and focus on one thing at a time… but a technique called MINDFULNESS could help!

    If you haven’t heard of mindfulness yet, mindfulness is the practice of being present. For example, if you are walking through the park in the sunshine, mindfulness is feeling the sun on your face and the breeze in the air, rather than worrying about your destination. In the classroom or at home, being mindful could mean taking a moment to forget everything else and simply focus on your breathing, or the feel of your heart beating.

    How does mindfulness work?

    Children are inclined to have a million things buzzing around their head at any given moment, but this is especially true around exam time, when they are trying to remember lots and lots of information. But by trying to hold on to all of these thoughts at once, children are not able to give 100 percent attention to anything!

    Mindfulness exercises will help children understand that they can put down these thoughts and pick them back up when they need to. They won’t forget what they have learned just by giving their minds a rest!

    Mindfulness has been shown to have a significant effect on children’s concentration skills. Many schools have already introduced mindfulness techniques to the classroom, and some MP3s have supported the idea of including mindfulness in the national curriculum.

    Relax Kids has created https://relaxkids.com/product/stressbusters/  download album with 8 mindfulness exercises to help children get through exam stress. The album includes 8 MP3 tracks which children can listen to before a revision session, before bed, or in the car on the way to school. Download the Stress Busters album now.

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    Help teens with exam stress

    Simple ideas to help them feel calm

    Exam time is fast approaching and children are feeling more and more pressure and stress.

    The https://relaxkids.com/product/stressbusters/ album is available to download and helps teens manage their stress around exam time. Here are some simple ideas to help your child feel relaxed and calm in time for their exams.

    1 Happy Place – Ask your child to close their eyes and imagine they are in their happy place. Let them stay there for a few moments.

    2  Massage – A few minutes head or shoulder massage will do wonders for stress levels.

    3 Breathe – Ask them to take deep breathes – in through the nose and out slowly through the mouth.

    4 Write – Encourage your child to write a journal or diary and so they can identify their thoughts and feelings.

    5 Exercise – Let them to take a break – go for a walk or bike ride or swim

    6 Hug – Having a hug is a great healer and will make them feel safe and secure.

    7 Rest – Make sure they get plenty of sleep especially before the exam.

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    Top Tips For Exam Stress

    Read these to your children to help battle their stress and anxiety

    Their first test can be a very scary experience, those few moments before the teacher tells them to turn over the paper and begin can seem to last an agonisingly long time. Whilst waiting for the test to begin, don’t panic.

    Tell them to remember how hard they have worked and that they’ve done everything that’s needed. Get them to spend a moment to relax and get into a calm state of mind so that they’ll be able to focus. Tell them to make sure they are comfortable at their desk and to take a few deep breaths.

    KEEP CALM

    After their first exam, they may feel a little nervous, but it’s important to still try and relax their body and mind to get rid of any worries they have so they can truly focus and do their best. Make sure they get into a learning state of mind.

    STAY FOCUSED

    Before the test starts, tell your child to repeat a positive affirmation to themselves in their head

    Their brains have worked tremendously hard, but they must try to keep focused. During the test, if their mind starts to wonder, struggle for concentration or just get that dreaded brain-block, a simple breathing exercise can help them clear their thoughts and regain focus.

    Rather than wasting lots of time panicking or stuck in a muddle, tell your child it is better to spend a few moments gathering their thoughts so that they are ready to continue with a clear head.

    POSITIVE THINKING

    <Did you know that positive thinking can actually help us be better at something? By feeling confident and believing that we can do something, it actually makes it easier for us to do it.

    When we imagine ourselves succeeding, we get rid of any feelings of self-doubt that might hold us back. Many top athletes use positive visualisations to help them perform better.

    Tell your child positive thinking can lead them to great outcomes.

    KEEP HYDRATED

    Drink plenty of water. Dehydration can cause headaches and mental fogginess. Children are allowed to bring a clear bottle of water into the test, so send them into their exam with water to help fight off dehydration. Do make sure the bottle is clear, with no labels.

    HAVE A GOOD BREAKFAST

    Make sure to avoid giving them sugary foods and refined carbohydrates like white bread. These can make their blood sugar levels spike and stop them from being able to concentrate effectively. If the tests are in the afternoon, make sure to give them a healthy snack to keep them full and energised.

    EAT BRAIN FOOD

    Certain foods have been proven to help your brain work more efficiently. For example, blueberries can help improve memory. Add some to their breakfast cereal to help them remember all the hard work and revision they have done.

    TAKE YOUR TIME

    Tell them not to panic about the time limit, it’s more important that they fully understand what they are being asked to do in the test before they try and answer the questions.

    DON’T BE AFRAID TO ASK QUESTIONS

    If there is anything they are unsure about during the test, encourage them to ask their teacher for help. They are there to support the children and there is no use struggling with something they are unsure over. Tell them to remain calm and raise their hand.

    There are our nine top tips for battling exam stress. There are plenty more ways in our FREE ‘Exam Survival Kit’ and we encourage you all to download it and give it to your children, available here – https://relaxkids.com/product/exam-success-kit/ 

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    Revision Tool 

    Simple techniques to help you stay calm and relaxed.

    Exams are incredibly stressful. Here is a simple technique that you might like to use to help you stay calm and relaxed whilst alert and ready to learn.

    It can also increase your learning ability and help you memorise your work. It can also help relieve exam nerves before the exam and is also great for headaches and releasing tension.

    The Learning State

    1 Familiarise yourself with the room in which you are in. Look around it and notice a few details,  colours, shapes, objects.

    2 Close your eyes and just relax. Try to empty your mind of everything for a few seconds. You know that you can pick it up later when you need it.

    3 Now open your eyes and find a spot on the wall or in front just above eye level and direct your complete attention on that spot. Focus on the spot for around 5-10 seconds before expanding your focus to the periphery whilst keeping your eyes still.

    4 Relax your jaw and continue to expand your vision. Become aware of the sounds in the room and feel your body against the chair. Become aware of how your relaxed your body feels and how still your mind is.

    5  Imagine stepping out of your body and being able to see the whole room. Stay in this relaxed state for as long as you wish until you are ready to continue with your study.

    This is the Learning State. Your awareness is heightened and you are ready to memorise and improve your study. Try to stay in the Learning State as you continue your study.

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    Coping with SATs

    Help your child manage their stress during SATs

    SATs are so stressful for young children. We all know that when we are stressed, we often go into shut down mode which makes it difficult to remember, concentrate and focus.

    At Relax Kids, we feel that helping your child stay as relaxed as possible particularly at this time is vital.

    Here are some simple Stress-busters to help keep them calm

    1  Happy Place – Ask your child to close their eyes and imagine they are in their happy place. Let them stay there for a few moments.

    2 Massage – A few minutes head or shoulder massage will do wonders for your child’s stress levels.

    3  Breathe – Take in a deep breath and breathe out slowly through the mouth.

    4  Encourage – your child to write a journal or diary and so they can identify their thoughts and feelings Routine.

    5 Exercise – Go for a walk or bike ride or swim.

    6 Hug –  Having a hug is a great healer and will make your child feel safe and secure.

    7 Rest – Make sure they get plenty of sleep especially before the exam.

    8 – Don’t forget to listen to the  during the run up to SATs https://relaxkids.com/product/princesses/ 

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    💜Congratulations to our featured coach – Joanne Callan💜

    Name: Joanne Callan 
    Area – South Armagh/Newry.  

    How I Found Relax Kids – I think it was through a Book in a holistic shop called Angel Times in Limerick.  I recently found a journal from 2009 and one of my intentions for that year was to do Relax Kids Training, things changed a lot for me that year and I didn’t actually take the Training until 2012, I travelled to Manchester and had the most amazing experience training with Marneta. Some beautiful and synchronistic opportunities arose from there and my local community were very supportive of my Relax Kids vision.  

    Greatest Achievement – In 2014 I became the  Trainer in Ireland and over the next few years I also did Baby Mindful & Charge Up Training. I have trained over 400 Coaches & Teachers and in the 2021/22 School Year was delivering sessions to over 1000 Children per week.  My largest sessions was for International Day of Happiness in 2017 we had over 300 Children and my smallest class has been with just 2 children, the magic of Relax Kids is the adaptability. I also organised a Relax Kids event in Stormont – Parliament  Building’s Belfast. These have all been amazing experiences and I also feel that the greatest achievement in when a child shares their experience and how simple fun practices have empowered them in a challenging situation. 

    What do I love about being a coach – Everything! Knowing I am doing what I can to make a difference for future generations and being part of the Relax Kids Community of like minded coaches and head office team who are passionate about the same things that I am. 

    How has it helped me as a person.  Living the 7 Steps is the key to life.  Relax Kids has enhanced my life so much, I get to spend me day doing something I am passionate about and I have met the most incredible people over the past 10 years some who I consider my closest friends. 

    https://www.facebook.com/trythealternative
    @try.thealternative

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    Lose Yourself In Your Own Adventures

    Before going to bed, you want to be able to switch off and be calm, in order to get the perfect nights sleep. If you are restless and have things playing on your mind, you’re not going to get a good quality rest.

    Our book – ‘The Dream Machine’ can help us settle down for the night. With 100,000 combinations of story meditation, there are so many journeys to get yourself lost in. You can choose from a number of portals, such as the yellow haze, the green smoke, the purple sky and blue glass, just to name a few.

    From there, you can take your magic carpet to beautiful destinations such as the woods of enchantment, whispering grasslands, the rainbow waterfall or the sleepy stream, where you can allow yourself to feel the warmth of the sun and let yourself completely relax.

    Going on your own unique adventure will allow all your thoughts to float through your mind, letting you feel calm and quiet.

    If you want to pick up a copy of ‘The Dream Machine’, you can do so here:

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    The wait is over – we are excited to introduce our 4 NEW BOOKS!

    AFFIRMIXATIONS

    Children can now make up their own POSITACULAR and SPECMARKABLE affirmation words
    with this UNITASTIC flip flap book!

    WHEN I’M FEELING…

    This self-read flap book allows children to mix and match their relaxation and mindfulness exercises to
    create their own unique story meditations.

    WHAT CAN I BE TODAY?

    This self-read split page book allows children to create their very own unique and positive affirmations.

    LET’S ALL BEE

    Let’s all Bee is a fun and interactive book that helps the under fives self-regulate and learn calming tools
    as they read, listen, sound, wiggle and giggle.

    PRE-ORDER TODAY!

    Visit https://relaxkids.com/store/ to get your copies and find out more information on each book!

    Place your order today and you’ll be sure to have your item delivered the week of their launch on May 26th!

    Don’t miss out – get your Pre-order today and you’ll be one of the first to have your hands on our fab new books
    when they come out.

    We hope you love them as much as we do.

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    Teach children to respect nature  

    What should we be doing to protect our planet?

    22/4 Today we celebrate Earth Day, an international awareness day to combat worrying environmental issues like climate change, greenhouse gases, and global warming.

    Most of us are aware of the threat these issues cause to our planet and our future generations. And many of us take steps to reduce our carbon footprint.

    There are also plenty of signs that suggest governments are taking the matter seriously as well. Recycling is now a legal requirement in the UK. Renewable energy technology like wind farms have become a common and reassuring sight in the countryside. Plus, many public transport providers are now using much more environmentally-friendly technology, with diesel-electric hybrid busses running in London and around the globe.

    Perhaps this has led many of us to believe that enough is being done to address the threat of climate change. A poll has revealed that levels of public concern for environmental issues are lower than they have been in over 20 years! The poll by GlobeScan revealed that only 49% of people surveyed thought that climate change was a very serious concern.

    Unfortunately, this lack of concern is at odds with the growing body of evidence that environmental damage is more of a threat than ever!

    Climate change is still a very real and growing problem, and each of us must take responsibility for our planet. Here are a few things you can do at home:

    REDUCE YOUR EMISSIONS

    Burning fossil fuels causes irreparable damage to our planet. Try to reduce your emissions as much as possible. If it’s not too far, try to commit to walking or cycling to school -even if it’s just one day a week you could cut your emissions by up to 20%!

    If that’s not possible, why not carpool? If there are other parents at your child’s school that live near you, organise to share the journey. Speak to your school and see if they can help you set something up!

    REPLENISH THE PLANET!

    Plant a tree in your garden. This is a lovely way to teach children about the environment. Your tree will grow up to help produce oxygen, reduce carbon, provide food and shelter for animals, insects and all sorts of micro organisms!

    TEACH CHILDREN TO APPRECIATE NATURE

    It is important to teach children to love and respect nature from a young age. Our https://relaxkids.com/product/nature/ features 16 calming nature-themed meditations for children, which will teach them about nature whilst also helping them relax!

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    Appreciate Nature! 

    Why living in the UK is so lovely.

    When the weather is less than desired it is difficult to appreciate our country, but here are a few reasons why living in the UK is so lovely.

    Greens: The rainy weather really helps feed our environment and keeps our fields and plants looking stunning. The different shades of green are wonderful and vary throughout the year.

    Seasons: Some find this a hindrance, I never know what to wear! But actually, the seasons are truly wonderful,  they give us the opportunity to be able to experience the same landscape under different conditions, so we can see how things change and develop in different situations.

    Proximity: We are so close to everything! We are able to just jump on a plane or a boat and be in a different country with ease, so we can learn lots about our world.

    Cultures: Our world is so diverse and now, many people from all walks of life can share their own backgrounds with each other. It is so lovely to be able to share stories with people from different backgrounds and learn about life elsewhere.

    These are just a few reasons why life is grand, why not tell us about where you live and what you appreciate about the area that you are from, wherever in the world you might be!

    Try our https://relaxkids.com/product/nature/  and appreciate the world around us!

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    💜 Do you know a struggling teen?

    Do you have or know a teen who is struggling at the moment?

    We have created a new range of audios to support young people and the myriad of issues they are going through.

    Each audio has 5 longer tracks that take young people on a journey through the corridors of their mind. They learn how to change their thought patterns, relax their nervous system and power up their brains.

    Choose from:

    REJUVENATE – struggling with low mood and depression – https://relaxkids.com/product/rejuvenate/

    REFRESH – feeling stressed and anxious – https://relaxkids.com/product/refresh/

    REST- feeling overwhelmed and exhausted – https://relaxkids.com/product/rest/   

    Each track takes teens through the corridors of their mind to find a door leading to a chamber where they find all the tools and techniques they need to overcome what they are going through.

    Order your copies today!

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    Silence Please!

    Encouraging children to enjoy a moments quiet

    Silence for many of us is terrifying and even just a few moments of silence on the radio or TV can seem to last much longer. We are so used to filling up every gap of silence either with the sound of the radio, music or TV.

    Here are some tips to bring more silence into your life.

    1. Turn off background noise for a while (TV, radio and music) and just enjoy being with your own thoughts

    2 Get up a few minutes earlier, sit up in bed or on the sofa and spend a few moments quiet. You can use the moments to plan the day, practice being grateful for everything in your life or just being mindful and silent.

    3.  Set up a time of the day to practice 15 mins meditation or sitting in silence. If you need some assistance, you could try a relaxation CD such as the Relax Kids Nature CD or simply be aware of your body and your feelings. https://relaxkids.com/product/nature/

    4.  Go out and spend a few moments in nature. Wrap up warm if it is cold and just enjoy being quiet and listening to the sounds around you.

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    Relaxing activities for the family

    How to make walking to school fun

    Walking is a great way to keep fit and relax at the same time.

    Children often don’t eel like walking and the walk to and from school or to the shops can feel like a drudgery.

    Here are some relaxing and stimulating activities to make the walking with children more enjoyable for everyone:

    As you walk, take in a breath and breathe out slowly.

    The Colour blue – As you walk, notice everything that is blue.

    Play I spy with my little eye as you walk

    Skipping – You could try skipping to school. You might like to see if you can walk or skip and not step on the pavement joins.

    Change the length of your step. See if you can make huge strides and now tiny strides.span><span 

    Change the speed of your steps. See if you can walk faster or slower.

    As you walk see how tall you can be. Walk with your shoulders down and back as straight as you can.

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    Forest Bathing

    Getting out of the house does wonders for our mental health and it is well known that children’s wellbeing increases when they are out in nature.

    Have you tried Forest Bathing or ‘Shinrin-yoku’’? It is Japanese for absorbing nature’ and is all about getting out in nature to reduce stress, improve mood and increase energy levels and sleep.

    It’s important to get children outside as much as possible, to stimulate their brains away from all the technology distractions they face in today’s world.

    Here are some Forest Bathing tips:

    Go for a walk, after school, on the weekend, or in the evening.
    Feel the crunch of the ground beneath your feet, listen to the birds chirp and admire the beautiful colours.
    Feel the wind on your face.
    Look up at a tree and notice the shapes of the branches and leaves.
    Breathe in the fresh outdoor air and feel invigorated.
    Pick up a leaf and notice every detail on it.

    You may even like to play an outdoor scavenger hunt where children have to find something green, something made of wood, something hard and something soft etc.

    Try these Nature Exercises – indoors or out

    Green Breaths – Lie or sit down and place 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.

    If you can’t get outside, our Nature audio brings the quiet of nature inside children’s heads and is like Forest Bathing for the mind – without even needing to put on their coats!

    The Nature audio includes 16 calming nature relaxation that help soothe anxieties and calm the nerves.
    Examples include: lying in the soft grass, sitting in a peaceful cave and flying like a bird.

    These relaxations aim to develop confidence and creativity.

    The Nature audio is the ultimate endorphin kick and immunity boost. The tracks on this audio will help children feel amazing, by releasing the same positive endorphins as a trip to the sea side, while teaching them important relaxation techniques that will help them manage their emotions as they journey through life.

    Try our Nature CD or Nature MP3 and go out an explore all the nature that is around you!

    ‘My 10 year old son was finding it difficult to get to sleep and was often still awake at midnight. After success with the Nature meditations CD, we now have 2 more and Jack really enjoys picking which one to listen to and choosing which track to start on. Each night is a new meditation adventure for him instead of being a nightmare’ – parent

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    Countdown to SATs  with Relax Kids

    Here is our simple plan to help your child manage their SATs

    We all love Spring Time, but unfortunately it is the time of SATs and tests which can be confusing and stressful for parents and children. SATs help teachers to learn more about how well your child is doing in their core subjects. Your child will be tested and assessed in Maths, English (and possibly Science).

    There are 6 weeks to go before SATs and so now is a great time to help them prepare so they feel relaxed and confident.

    Week 1: Prepare

    Do some research and find out about SATs tests for your child’s age group.

    Take an interest and talk to your child about their SATs.

    Reassure your child that they don’t need to feel anxious or worried as they will only be asked questions on things that they have already learnt.

    Check to see if they are worried about any subject. If your child is particularly anxious, you might like to try our https://relaxkids.com/product/anxiety-and-worry/ 

    Week 2: Research

    Look up past SATs papers or ask your child’s teacher

    Start a study chart where your child can work towards getting small rewards each week with a bigger reward at the end.

    Use the Relax Kids Star Stickers https://relaxkids.com/product/star-stickers/ to plot their improvement.

    Week 3: Practice

    Sit down with your child each day and spend just a few moments working on past papers.

    Make sure you do something relaxing every evening to help ease the stress of study.

    Try putting on a https://relaxkids.com/store/product-category/cds/ at bedtime to ease them into relaxation.

    Week 4: Relax

    Alongside daily study, create regular relaxation times where you relax consciously together. You may like to listen to a https://relaxkids.com/product/nature/ Relax Kids CD or read a  https://relaxkids.com/product/the-wishing-star/ to your child.

    Set up a relaxation corner. Fill it with soft cushions, beautiful fabrics or maybe a comfy chair. Creating a corner of the room that is special is a great way to encourage your child to enjoy relaxing. Candles, incense and relaxing music will all add to the calm and atmosphere of this special space.

    Regular relaxation will help your child’s concentration. Try our  https://relaxkids.com/product/concentration/ Concentration CD  if your child struggles with focus and concentration – just 3 minutes before study can make a big difference.

    Week 5: Fun!

    Ensure that alongside study and relaxation, your child has plenty of fun. Regular breaks are essential. If your child feels under pressure, they will feel stressed and tired.

    Set up times where they can play on the bike or Wii or do whatever they enjoy. Exercise will give them a fabulous boost both mentally and physically.

    Week 6: Affirm

    Reassure and Praise your child for all their hard work.

    Make a list of all the things that they are good at.

    Use the  https://relaxkids.com/product/star-cards/ to help build their confidence and https://relaxkids.com/product/believe-and-achieve/ Believe and Achieve CD to help develop their self-belief.

    Don’t forget to remind your child that as long as they do their best, that is all that matters.

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    Spring time relaxations 

    Happy Easter from Relax Kids

    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

    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.

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    3 Ways to Counteract Feeling Zoomed Out

    Years and years ago, we sat, as families and communities around the blazing orange camp fire each night telling stories, jokes, sharing ideas and going over each day.

    We felt connected.

    But our modern day campfire has turned into a blue light.

    Each night we sit around our digital camp fires (some separate, some together) and watch stories and laugh and are entertained, but despite connection to the worldwide we just don’t have that feeling of deep connection.

    Added to this disconnect, we know, the blue light at night can have a damaging affect on our sleep and health, so exacerbating the problem.

    And now, we all feel rather zoomed and videoed out.

    Here are 3 things we can do to help get ourselves and our families back to feeling calm and connected again.

    Nature, Nurture and Nourishment.

    Nature – helps us feel more connected because we are nature. Walking, scavenger hunts, appreciating being in nature, breathing in fresh air, blowing on dandelions, getting exercise outside, sun rays and looking at greens and blues is all so so good for your child’s brain. This doesn’t have to be big expensive days out – just a little more time in garden, your local park or town walks appreciating the nature peeking through pavements. Spend as much time outside with shoes off and feel the grass or earth between your toes.

    Nurture – giving your child attention, affection and lots of affirmation can literally help grow their brain and help empower them, build resilience. In our Relax Kids classes, we do lots of this to help children feel calm confident and creative.

    Nourishment – nourishment through not just good food, but good thoughts, words and deeds as well as plenty of rest and relaxation.

    Try one or all of the magic 3 and notice how you feel.

    The Relax Kids Nature audio gives children a chance to experience nature at home.

    It brings the quiet of nature inside children’s heads and is like Forest bathing for the mind that gives all the healthy benefits without even needing to put on their coats!

    The Nature audio includes 16 calming nature relaxation that help soothe anxieties and calm the nerves.
    Examples include: lying in the soft grass, sitting in a peaceful cave and flying like a bird.

    These relaxations aim to develop confidence and creativity.

    The Nature audio is the ultimate endorphin kick and immunity boost. The tracks on this audio will help children feel amazing, by releasing the same positive endorphins as a trip to the sea side, while teaching them important relaxation techniques that will help them manage their emotions as they journey through life.

    Try our Nature CD or Nature MP3 and go out an explore all the nature that is around you!

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    Getting Out In Nature

    This month, we are appreciating nature and making sure we spend as much time out in nature – to rest and restore our health and wellbeing.

    Here are some nature exercises for you to try with the family.

    Wind bathing
    Wind bathing helps restore balance and harmony to your system.
    Stand outside on a windy day and feel the wind touching your skin and hair. Turn around and let the wind touch your whole body.

    Sun Massage
    Stand in the sunshine. Focus on your skin and notice how the warm sun feels on your face and body. Turn around slowly allowing the sun to massage your skin.

    Colour Bath
    Choose a colour in nature – blue or green. Stand still and focus on that colour. Notice how it makes you feel. Breathe in and out slowly and feel as if you are relaxing in a lovely colour bath.

    Cloud Watching
    Look up at the clouds and watch them move. Notice the shapes and how they change. What shapes are they?

    Nature Sensing
    As you stand in the garden or park, notice 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell and notice how you feel inside.

    Fractal Tracing
    Look at a tree in the distance and relax your eyes and with soft eyes follow the shape of the tree.

    The Relax Kids Nature audio gives children a chance to experience nature at home.

    It brings the quiet of nature inside children’s heads and is like Forest bathing for the mind that gives all the healthy benefits without even needing to put on their coats!

    The Nature audio includes 16 calming nature relaxation that help soothe anxieties and calm the nerves.
    Examples include: lying in the soft grass, sitting in a peaceful cave and flying like a bird. These relaxations aim to develop confidence and creativity.

    The Nature audio is the ultimate endorphin kick and immunity boost. The tracks on this audio will help children feel amazing, by releasing the same positive endorphins as a trip to the sea side, while teaching them important relaxation techniques that will help them manage their emotions as they journey through life.

    Try our Nature CD or Nature MP3 and go out an explore all the nature that is around you!

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    Think yourself happy!

    People who experience nature are happiest, says Happiness Report

    The report, known as the Happiness Index, was carried out by the Office of National Statistics, and launched by the government to find out what they can do to improve lives.

    The report provides a refreshing alternative to the traditional national statistics reports (e.g. Gross Domestic Product) which focus on household income, employment, health and education as a means to determine national success.

    The Happiness Index places a greater emphasis on national well being. The questions in the report are designed provide a more in depth overview of what makes really Britons happy. Questions included:

    Are you satisfied with life?

    Are you satisfied with your husband, wife or partner?

    Are you happy in your job?Do you feel involved in your neighbourhood?

    How often do you visit nature?

    Topping the happiness scale in England, was the small county of Rutland, famed for its beautiful countryside and scenic water reservoir. With over 80 percent of people living in Rutland reporting the highest happiness levels (between 7-10) on a scale of 0-10. 

    This followed a trend of rural or seaside counties consistently scoring highly in the happiness ratings.

    Although all of us might not be lucky enough to live in the countryside or by the sea, there’s nothing to stop us reaping the benefits of nature at home!

    Dr D.R.Hamilton in his book, Why Kindness is Good for You, explains how thinking about something and doing something can have the same effect on your brain.

    He uses the simple example of moving our little finger. If we spent an hour moving our little finger back and forth, the part of our brain responsible for moving our little finger will have grown. However, new research shows that if we were to just think about moving our finger back and forth for the same amount of time, the same part of our brain -that responsible for moving our little finger, will have also grown! (Why Kindness is Good for You, p.54).

    Thinking the same thought or stimulating the same part of the brain (as in the part responsible for kindness), will over a period of time create new pathways in our brain, to make that thought, action or feeling come more naturally. 

    The Relax Kids Nature CD gives children a chance to experience nature at home. The tracks on this CD will help children feel amazing, by releasing the same positive endorphins as a trip to the sea side, while teaching them important relaxation techniques that will help them manage their emotions as they journey through life.

    Try reading this visualisation at home with your child:

    Close your eyes, be very still and imagine you are lying down on the beach.

    Feel the warm sand underneath your body. 

    You can hear the waves of the sea. 

    Now very gently you are going to relax each part of your body. 

    Start with your feet, let your toes completely relax and become soft. Let this feeling spread gently through your feet. Now squeeze your legs and gently let them go. Feel all the tension in your legs being released as they become relaxed and soft. 

    Squeeze the muscles in your tummy and let go completely.

    Stretch your back as long as you can and relax. 

    Can you feel your back sinking into the sand? 

    Now let your shoulders and neck become soft, as all the tension melts away. 

    Squeeze your arms as tight as you can and let them go. 

    Allow your arms to feel heavy as they sink into the sand. 

    Squeeze your fingers into a tight fist, and now uncurl them slowly and rest them on the golden sand. 

    Scrunch your face into a tiny ball and let go and relax.

    Let your head completely relax: relax your eyes, your ears, your cheeks, your forehead. 

    Become completely still and relaxed.

    Feel the warm sun on your face and body as you sink further into the powdery sand. 

    Stay there for a few more moments, enjoying the feeling of being completely relaxed.

    For more visualisations like this one, try our Nature CD, with 16 relaxing nature visualisations, including flying like a bird, floating down a river, and stars in the sky.

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    How to practice mindful walking

    Quick tips to bring calm to your step

    Life is so busy for most of us and we often don’t have time to relax.  Mindful walking is a great way to de-stress while doing something that we all do.  

    Mindful walking allows us to feel calm and in control again even for just a few moments.  It’s a great way to take time out without the pressure of sitting still and meditating.

    You may like to make a special time to do your mindful walk in the morning or evening or just incorporate it into your daily walk to the shops or work.  If you have a dog, you might like to try some mindful walking as part of your daily dog walk.  This is a great exercise to teach children.

    1 As you walk, become aware of your breathing.  Continue to breathe in and out steadily.

    2 Be aware of how your feet touch the ground.  Notice what part of your foot touches the ground first and how it feels as it touches and leaves the ground.  

    3 Become aware of your legs and hips as you move.  Do you feel any tension?

    4  Become aware of your arms swinging as you walk.

    5 Notice how the air feels against your skin.

    6 Be aware of the colours and shapes around you.

    7 Become aware of the smells around you as you walk.

    8 Continue to be aware of your breathing and every sensation in your body as you walk.

    The Relax Kids Nature audio gives children a chance to experience nature at home.

    It brings the quiet of nature inside children’s heads and is like Forest bathing for the mind that gives all the healthy benefits without even needing to put on their coats!

    The Nature audio includes 16 calming nature relaxation that help soothe anxieties and calm the nerves.
    Examples include: lying in the soft grass, sitting in a peaceful cave and flying like a bird. These relaxations aim to develop confidence and creativity.

    The Nature audio is the ultimate endorphin kick and immunity boost. The tracks on this audio will help children feel amazing, by releasing the same positive endorphins as a trip to the sea side, while teaching them important relaxation techniques that will help them manage their emotions as they journey through life.

    Check out our Nature CD or Nature MP3

    They include 16 calming nature relaxation that help soothe anxieties and calm the nerves.

    Posted on Leave a comment

    Activities for Easter Holidays

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

    Themed walks 

    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 Journal 

    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 picnics 

    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 sculptures 

    Construct your own statue using things found from mother nature. 

    Plant something 

    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 Down 

    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.  https://relaxkids.com/product/nature/

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    Congratulations to our featured coach – Kath Routledge

    “I found RK about 10 years ago after seeing a friend ‘like’ a Relax Kids post. I then downloaded the training pack about 30 times before finally contacting Marneta and asking a million questions!

    I work on a self-employed basis in schools and pre-schools/nurseries in Basingstoke and the surrounding areas.  One day I might be working with a small group of pre-schoolers, then off to a secondary school to work with Year 10 and then off to a primary school to work with a mixed year 3/4 class.  Another day I might be working with a whole year 5 cohort and then a nursery followed by an after school club. Life is varied but that’s what I love about it.

    I love being able to teach children strategies to support their mental health and wellbeing. It’s amazing seeing week on week how they progress and how sessions are helping them.

    I’m so much more relaxed as a result of working as a Relax Kids coach. I used to commute to London on daily basis and was often so busy I didn’t have time to think. Now I most definitely practice what I teach!

    My best moments as a coach. I was running a session as part of a holiday scheme and one of the members of staff said that she still used the techniques I taught her in year 9 (she is now in her final year of uni!) and secondly when working with a new group of Year R children we were doing the massage part and the children were doing a weather massage on their legs.  We massaged the sun and the rain and I then asked the children if they could think of any other types of weather.  One child put his hand up and said ‘snow is falling’ another put their hand up and started singing ‘all around me’ then another couple of children joined in with ‘children playing, having fun’ then the whole class burst into song!! It was like a little flash mob. You couldn’t have rehearsed that to happen in a million years.

     Best session ever!

    It’s hard work being self employed but it’s the best thing I ever did!”

    – Kath Routledge https://www.facebook.com/rkbasingstoke @relaxwithkath

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    Nature, Nurture and Nourishment

    Years and years ago, we sat, as families and communities around the blazing orange camp fire each night telling stories, jokes, sharing ideas and going over each day. We felt connected. But our modern day campfire has turned into a blue light. Each night we sit around our digital camp fires (some separate, some together) and watch stories and laugh and are entertained, but despite connection to the worldwide we just don’t have that feeling of deep connection. Added to this disconnect, we know, the blue light at night can have a damaging affect on our sleep and health, so exacerbating the problem.

    And now, we all feel rather zoomed and videoed out. There are 3 things we can do to help get ourselves and our families back to feeling calm and connected again. Nature, Nurture and Nourishment.

    Nature helps us feel more connected because we are nature. Walking, scavenger hunts, appreciating being in nature, breathing in fresh air, blowing on dandelions, getting exercise outside, sun rays and looking at greens and blues is all so so good for your child’s brain. This doesn’t have to be big expensive days out – just a little more time in garden, your local park or town walks appreciating the nature peeking through pavements. Spend as much time outside with shoes off and feel the grass or earth between your toes.

    The next way to feel connected is Nurture – giving your child attention, affection and lots of affirmation can literally help grow their brain and help empower them, build resilience. In our Relax Kids classes, we do lots of this to help children feel calm confident and creative.

    And finally Nourishment – nourishment through not just good food, but good thoughts, words and deeds as well as plenty of rest and relaxation. The rules for living a happy, connected life really are so simple. So, let’s help support our next generation with more nature, nurture and nourishment to build their physical and mental and emotional immunity.

    Relax Kids is 23 years this year and we are continuing with our mission to help children feel more positive, resilient and believe in themselves. I’m very excited to announce our beautiful new website, we have a new range of books and audios coming, our children’s classes and Relax Kids, ChargeUp and Baby Mindful trainings have never been more popular. It really feels like a new beginning for Relax kids and I hope we can continue to support you and your family. Our coaches have continued to do incredible work supporting children. Many have never been busier and the feedback from children and parents is heart-warming – We will continue to do what we can to support you and your families mental and emotional health. We have created a beautiful new bumper giveaway to help support your family’s emotional wellbeing. It is a wonderful pack filled with lots of tools and exercises. I know you will just love it.

    P.s Talking of nature, here are some lovely exercises you can do with the children in nature.

    Wind bathing – Wind bathing helps restore balance and harmony to your system. Stand outside on a windy day and feel the wind touching your skin and hair. Turn around and let the wind touch your whole body. Sun Massage Stand in the sunshine. Focus on your skin and notice how the warm sun feels on your face and body. Turn around slowly allowing the sun to massage your skin.

    Colour Bath – Choose a colour in nature – blue or green. Stand still and focus on that colour. Notice how it makes you feel. Breathe in and out slowly and feel as if you are relaxing in a lovely colour bath.

    Cloud Watching – Look up at the clouds and watch them move. Notice the shapes and how they change. What shapes are they? Nature Sensing As you stand in the garden or park, notice 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell and notice how you feel inside. Fractal tracing Look at a tree in the distance and relax your eyes and with soft eyes follow the shape of the tree. What other exercises and games can you play in nature?

    Download our FREE WELLBEING PACK at www.relaxkids.com/wellbeing

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    How can I get my child to sleep?

    Solve your child’s sleeping problems

    Does your child have sleeping problems?

    Does your suffer from nightmares/ night terrors?

    Does your child make bedtime stressful?

    Are sleeping problems causing you and your child to feel tired and cranky?

    Would you like to help your child overcome their sleeping problems?

    Would you like to help your child overcome their fear of the dark?

    Would you like to help your child improve their sleeping pattern?

    Would you like to help your child to feel rested and happy in the mornings?

    Would you like to give your child the skills to wind down at night and sleep peacefully?

    When your child struggles with bedtimes, they may be suffering from anxiety, fear of the dark, nightmares, or hyperactivity. Relax Kids has launched a CALM PACK – https://relaxkids.com/wp-content/uploads/calm-pack-free.pdf 

    Studies show that early intervention in disruptive sleeping habits and sleeping problems could lead to significant health benefits in later life&nbsp;(Baglioni et al, 2011).

    The Calm Pack will help your whole family have better bedtimes and better mornings. Researchers have found that children who regularly have a good night’s sleep are likely to be happier in later life than those who don’t (Baglioni et al, 2011). 

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    Peaceful Bedtimes 

    Bedtime tips for children with ADHD

    There have been a number of studies showing that relaxation is effective in improving the behaviour of children with ADHD. Relaxation training has been found to be the most effective treatment for children with externalising behavioural disorders, including ADHD *(1).

    Relaxation techniques have been proven to be useful skills in minimising dysfunctional behaviour, reducing stress and anxiety levels, treating headaches, encouraging reading achievement, improving self-concepts, and enhancing self-esteem.*(2)

    Regular relaxation breaks can help bring stability and calm to the household as well as benefit your child both physically and mentally. Relaxation can improve children’s concentration, anxiety and stress levels as well as helping children sleep.

    Here are a few tips to help families living with ADHD improve bedtimes for the whole family:

    1. Food – Avoid giving sugary drinks and snacks or caffeine towards the end of the day 

    2. TV and games – Keep TV, videos and games to a minimum as night approaches and encourage quieter activities such as crafts and gentle board games.

    3. Routine – It is important to create a good routine. Set a nightly routine and stick to it.

    4. Relaxation- At bedtime, ask your child to lie on their back with their arms by their side and feet and ankles relaxed. Play some soothing music while you stroke their hand or forehead. You could try holding their feet gently by placing your thumbs in their insteps. This can be very calming. Let your child put their hand on their stomach and tell them to breathe into their stomach. Ask them to watch their stomach go up and down as they breathe deeply.

    Here are some relaxation exercises to try with your child:

    Rock – Imagine you are a rock in the ocean. As you lie there, feel yourself becoming more and more still and calm. Say to yourself ‘I am still, I am still, I am still, I am still’. As you stay as still and calm, see if you can listen to all the sounds around you. Stay as still and focussed as you can as you listen to all the sounds around you. How still can you be? Keep practicing this often and watch how your concentration and focus improves.

    Whenever you feel tense and anxious, tighten all your muscles as tight as you can and then relax them. Notice the difference and how you feel when you relax your muscles. See if you can let your shoulders and jaw go and just relax.

    Butterfly – Imagine there is a butterfly on your chest. Each time you breath in and out, the butterfly gently rises and falls again. Breathe in, breathe out, breathe in, breathe out. 

    Positive Self-talk – Repeat to your self ‘I am calm’ ‘I can stay still and concentrate’ I am calm and peaceful.

    If you find these exercises useful, why not send your child to a Relax Kids class? Our trained coaches will teach your child simple relaxation exercises, as well as fun affirmation games and more.

    Find your nearest coach using our to help your child learn to relax at home…Try our  https://relaxkids.com/product/quiet-spaces/ Quiet Spaces CD, with a selection of 16 deeply calming meditations which incorporate the relaxation techniques proven to help children with ADHD.

    This CD can be used in the bedroom, during bath time, in the car, after dinner, or downloaded as an MP3 to use when you’re out and about.

    The Quiet Spaces CD teaches children simple breathing exercises, muscle relaxations and visualisations; that they can use to help themselves calm down.

    <*(1) Weisz, J; McCarty, C; Valeri, S. (2006). Effects of psychotherapy for depression in children and adolescents: A meta-analysis. Psychological Bulletin. 132 (1), 132-149.

    *(2) Margolis, H. (1990). Relaxation training: A promising approach for helping exceptional learners. International Journal of Disability, 37(3), 215-234.

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    How to help Dads make the most out of Bedtime 

    69 percent of all men work overtime

    In this tough economic climate, with more and more pressure on those in employment to over perform, many families are having to work extra hours.

    A busy work schedule can mean missing important quality time with your children. Particularly with younger children who have earlier bedtimes, working late often means that children are just going to bed as you get home. 

    Unfortunately, it is often Dad who is missing out on time spent with the kids. One recent study has found that 69 percent of all men work overtime, compared to 42 percent of women (The Economic Times)

    Get Dad to read a Bedtime Story!

    If Dad does find himself working overtime, getting him to read children their bedtime story when he gets in is a great way to make sure he’s not missing out on quality time with the children.

    Not only is getting Dad to read a bedtime story to your child is a fantastic way to help him relax at the end of a stressful day by snuggling up and listening to Dad’s voice, your child will feel safe and protected.

    Bedtime stories are also very child-centred, which allows for a warm and positive interaction between parent and child.

    Listening to stories will stimulate your child’s imagination and even enhance their vocabulary. As well as spending quality time together, you are developing your child’s interest in reading, learning and books. Children who are regularly read to, often perform better in school. Our beautiful https://relaxkids.com/product/aladdins-magic-carpet/  Aladdins Magic Carpet  book is perfect for reading at bedtime and includes 52 familiar fairytales transformed into meditations and relaxations.

    This book is designed to introduce children to simple relaxation and stress-management techniques, such as progressive muscle relaxation and visual imagery. These techniques are intertwined with popular fairytales, so that children imagine themselves as Aladdin floating on a carpet, Jack climbing the beanstalk and floating in the clouds, the little mermaid swimming in the ocean and many more.

    Each story is only 4-5 minutes, leaving plenty of time for bedtime cuddles!

    Finish your story with a bedtime cuddle

     There is nothing better than a bedtime cuddle. Many studies have shown that warmth in a parent-child relationship is strongly related to a child’s self-esteem. The more a child feels parental warmth and affection and communication, the fewer psychological and behavioural problems they will have.

    Touch is a powerful way of demonstrating love and you may even want to try incorporating a daily massage into your bedtime routine. Try stroking your child’s forehead gently or massaging their palms lightly with your thumb. Both exercises are simple and a great way to get children relaxed and ready to sleep, while helping them feel loved and feel closer to you.

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    Sleeping problems?  

    How to help toddlers sleep in the summer 

    Does your child struggle sleeping when it’s light outside? 

    Is bedtime a stressful time?

    Do you find bedtimes a challenge?

    We all know it can be tricky getting children to stick to their bedtime routine when it’s still light outdoors. And often the result is tired, cranky children.

    Establishing a bedtime routine and sticking to it is vital to children’s health and well-being. Studies have shown that early intervention in disruptive sleeping habits and sleeping problems could lead to significant health benefits in later life.

    Well-rested children will be happier, more confident, better focused, and better able to handle whatever their day throws at them. Our CDs have a proven track record of helping children and families overcome bedtime stress:

    Leslie, Parent

    We have really struggled with bedtime and this CD has totally changed all our lives for the better. We now have a CD player on the landing and WOW the results are amazing! It’s so relaxing, so soft and gentle. It is really hard to get across how much a CD has changed our lives, but it honestly has!

    I would recommend this for children of all ages -even mums and dads! It’s so, so calming, I will definitely be buying more of these, as they are a very good range.

    Our ‘Little Stars CD’ https://relaxkids.com/product/little-stars/ help restless children drift off into a peaceful sleep. Familiar nursery rhymes and lullabies are combined with very simple guided-relaxations and soothing music to help little stars relax and close their eyes.

    Here are a few more tips you can use alongside our https://relaxkids.com/product/little-stars/ CD to ensure a peaceful nights sleep:

    1.) Invest in a pair of blackout curtains.

    Natural light keeps us awake, as our bodies are set to a natural clock. Also, little ones might want to carry on playing if they still think it’s early!

    2.) Turn off the TV, computers and electronic games at least 2 hours before bedtime.

    Backlit computer screens suppress melatonin levels, which are vital for regulating our sleep-wake cycle.

    3.) Have a lavender bath half an hour before bedtime.

    A warm bath and soothing lavender will leave children feeling safe, cosy and ready for bed. A warm bath raises our core body temperature by 1 degree or so, and as we start to cool, our body simulates a day-to-night sensation and we start to feel sleepy.

    4.) Give children a massage.

    You could try drawing specs gently on their face – around the eyes, eyebrows, over the nose and around the back of the ears You could also try circling their palm with your thumb.

    5.) You could say that they will have a surprise waiting for them when they wake up or have a sticker chart and give them a sticker next morning.

    Children will start to associate a peaceful night with reward. You can slowly replace monetary rewards with personal reward. Children will realise that after a good night’s sleep, they feel healthier, happier and more awake. 

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    Congratulations to our featured coach – Alison Core

    I’m an ex primary school teacher and have been a coach for 5 years. I first came across Relax Kids at the school I taught at as we had the lovely Rosie Dutton as a coach.

    I loved the sessions – I could see the impact it had on the children and me! I came to a point where the incredible workload of teaching was intolerable so I made the huge decision to leave and took the Relax Kids training.

    That was one of the best decisions I’ve made and I now work with approx 300 children a week in 5 schools and also in the community with a monthly class and 1:1s. I love seeing the children thriving and the teachers and parents sharing how their confidence and self regulation has improved.

    Being a Relax  Kids coach has improved my mental health no end and I don’t get that “Sunday night” feeling anymore. I have been able to be more involved in my local community and have a great work/life balance. My most special moment was when a parent stopped me and told me I’d changed their child’s life for the better! 

    – Alison Core 

    www.facebook.com/RelaxkidsColeshill

    @relaxkidsalison

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    Talking positively to children in their sleep

    Help your child with low self esteem, confidence, bullying and school work.

    Your child’s mind is so impressionable and so open to negative information.  All words they hear are taken into their subconscious mind which runs like a computer keeping all the information right the way through their lives.

    It is important that they hear a steady flow of positive reinforcement.  Often during the day it doesn’t go in as there are so many distractions.  Night time is a great way to reinforce positive feedback and suggestion.

    It is easy to do. 

    After reading a story or two, encourage your child to relax deeply.  You may like to play one of the Relax Kids CDs or relaxing music as you read a simple visualisation taking them to a calm place such as a beach or garden.

    Just as they are falling asleep, repeat one or two positive affirmations to suggest to their subconscious.  You might like to add their name so they know that it is directed to them.  

    Try this for a few moments each night and make a note of the results.

    I know this works beautifully as my husband often whispers beautiful things in my ear as I sleep.  I am not aware of him speaking or the words but it definitely helps create a positive connection between us in the day and I wake up feeling calm and refreshed.

    Here is a list of positive affirmations you can whisper to your child as they sleep.  Choose the ones that your child most needs to hear and feel free to adapt and make up your own.

    • You are special and very very loved
    • Tomorrow you are going to have a happy day
    • You are amazing and can do whatever you focus your mind on
    • You are brilliant and find it easy to learn at school
    • You are kind and loving and make friends easily
    • You are unique and special
    • Everyday you just get better and better
    • You are calm and relaxed
    • You are a happy positive person and everyone loves you
    • You are brave and confident
    • You have so many friends
    • You do so well at school
    • You are grateful and think of others
    • You learn to read and write fast
    • You listen so well at school
    • You do your best and are a winner
    • You reach your goals easily

    You may like to play our Believe and Achieve CD which is full of positive affirmations. https://relaxkids.com/product/believe-and-achieve/ 

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    Children’s Restless Nights are damaging their Health

    There has been much in the press regarding children’s sleep issues

    and the effects it can have on later life. 

    When you get past the early years, where kids share your room; you would hope that once they move into their own domain, they are able to control their sleeping routine. However, this is not normally the case.  

    I often hear stories about children having restless nights, which in turn then affect the parents sleeping patterns – not great when you work full time. Of course, parents cannot be expected to have their children sleep in the same room as them forever – so how can you help them drift off soundly without being there? And equally, why is it so important that they get a good night sleep? 

    Research publicised by the Daily Mail suggests that bad sleep patterns as a child can lead to issues that develop in our teens and later adult life. Meaning that the issues that we read about so often at present, for example, teen drug and alcohol abuse can stem from bad sleep patterns at young ages. Who wants to hear that their child has been involved in such an incident? As parents – don’t we just want our kids to be happy and healthy?

    I can appreciate that there is lots to distract children – the rise of the internet, the over use of mobile phones (and early use!), flashy TV shows and exhausting hobbies all play their part. But as adults, we have to appreciate that the world is bound to develop around us and so, we need to actively help manage our children’s sleeping routines, no matter the external factors that exist at the present time. 

    Some adults do not fear about their children having late nights and encourage them to stay up with them. Some adults have the attitude that kids are young and can handle the lack of sleep, because (and I quote a parent attending one of our relaxation workshops) the kids are ‘full of life and young enough to – if I can handle it and I am 423, they can!’ But whilst our brains are still developing until the age of 21 – the loss of sleep affects children and not adults and therefore, this statement made by one of our parents is a very damaging assumption to make. 

    After explaining the dangers and risks, needless to say, this parent had a rethink how they manage their household.

    There are several ways to help manage your child’s sleeping structure that can be incorporated into any home. 

    Don’t let them worry: Did you know that the recent recession has lead to 1 in 5 kids being diagnosed with mental health issues (The Telegraph 2009). Kids feel your stress and have their own problems with school and peer pressures. You can set an example by using a diary to rid yourself of negative thoughts and they may do the same – meaning their head is clear before they sleep. Or why not give them a ‘worry jar’ to keep all their bad thoughts in – it offers the same solution. 

    Stick to times: Even in the holidays – try not to let their sleeping pattern deviate from their regular routine by more than an hour at weekends and in the holidays. This should help discipline their bodies and train their brains to be active at peak times and relaxed while they sleep – in contrast to no consistency when they have broken sleeping patterns.

    Foods: Did you know that snacks such as Marmite on toast and Oat Biscuits contain Tryptophan – an amino acid which is set to aid sleep. So when hunger strikes late at night, opt for these savoury choices instead of giving your child sugar full treats which will give them energy!

    Lighting: There are lots of ways to make your child’s room more relaxing all with a few flicks of switches! If you are feeling fancy, get dimmer switches fitted or for a cheaper alternative, you can now purchase alarm clocks that light up the whole room on a timer, so your child can feel like they are  waking up to a spring morning – even in the middle of winter when it is grey outside.

    Environment: Turn the TV down and keep calm music for after a certain time so that the whole atmosphere of your house is relaxed. You could even create a relaxation space in your home – perhaps make a corner of a room a dedicated space for chilling out. Put down some comfy cushions and throws and make a rule that you can only chill out in that space if you are in your pyjamas and will be calm and serene. 

    Relaxation time: Make sure that your kids wind down before bed – exercise too close to sleep time will only encourage them to stay up longer. There are many exercises that you can try to help your children relax in the lead up to sleep time. 

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    Help -my child has nightmares!

    Meditation before sleep can make a difference!

    Last night I received a message from a very worried mother saying that her six year old had great anxiety around sleep and would often have nightmares and wake up terrified.  She was asking for a Relax Kids CD suggestion.

    I suggested the Superheroes CD and Wizard MP3 and she promptly downloaded them.  

    I received a message this morning saying that it seemed to work and he went to sleep with positive thoughts in his head and had good dreams.

    Our CDs are full of positive affirmations and positive story meditations which help children fall asleep easily and effortlessly.  

    Download an album today and see the difference a little relaxation can make to your child’s sleeping patterns. https://relaxkids.com/store/product-category/mp3s/ 

    Posted on Leave a comment

    Minimise stress and anxiety and improve learning skills  

    Using relaxation to help children with disabilities 

    Relax Kids classes and products have been used successfully to help many children and adults with a variety of special needs and disabilities, including ADHD and Autistic spectrum disorder.

    Studies have shown that relaxation training is the most effective treatment for internalising and externalising behaviours, including Anxiety, Obsessive-Compulsive Disorder (OCD), Autistic spectrum disorders, ADHD, and behavioural and aggression problems. *

    Our classes and products incorporate relaxation techniques that can be used to help minimise the amount of distress experienced as a result of a disability or special need. Including, breathing techniques, sensory games, massage, and visualisation.

    Here is Georgina Derbyshire’s story:

    ‘My 9 year old son, Bobby, was diagnosed with Autism when he was five. Sometimes, the stress and anxiety that Bobby experiences can build up over the days and weeks, and cause him to lose any self-esteem, become angry and aggressive or slide into a depression. But a few years ago, having heard about Relax Kids from a friend (who also has a son with Autism), I began to use the products to support my son with his various issues.

    I began to give my son one of the https://relaxkids.com/store/product-category/affirmation-cards/ each week to boost his confidence and esteem. Whenever he began to suffer with negative feelings at school, he then referred to his mood card and became courageous like a lion; for example. The <https://relaxkids.com/product/star-stickers/ , which we use as rewards, are placed anywhere from charts to books or even on his jumper!

    It is, however, the https://relaxkids.com/store/product-category/cds/ that we are unable to live without and we have a variety which can be used according to the situation.”

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    Help! my child is anxious

    Helping your child feel calm and content again

    Does your child suffer from anxiety and anxiety disorders?

    Does your child have panic attacks?

    Does your child worry about going to the doctors, dentist or hospital?

    Is your child’s anxiety and worry causing problems in your home and at school?

    Would you like to help your child overcome their fears and anxious thoughts?

    Would you like to help your child reduce their shyness?

    Would you like to help your child to have more confidence?

    Would you like to give them the skills to manage their anxiety?

    Our https://relaxkids.com/product/anxiety-and-worry/ CD will give you and your child everything you need to reduce their anxiety, giving them tools to feel confident and relaxed.

    Regular listening will help reprogram your child’s brain and neural pathways to help them feel happy, care free and confident once more.

    This CD will give your child the tools reduce their anxiety by change the way they think about the things that make them anxious.

    Studies have shown that relaxation training is the most effective treatment for internalising disorders, including anxiety, separation anxiety, panic attacks, fears and phobias.

    When your child struggles with anxiety, they may have trouble sleeping, difficulty controlling irrational thoughts and behaviour, and will often avoid facing up to their anxieties and worries.

    It is important for your child’s health and well being that they find a way to cope with their anxiety and manage their worries.

    We show your child in a simple and easy way how to slow down their breathing, release tension in their muscles, relax deeply and use positive affirmations to help their anxiety.

    Just 10 minutes a day of relaxation techniques can significantly lower children’s blood pressure and heart rate.

    ORDER  the https://relaxkids.com/product/anxiety-and-worry/ TODAY

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    Helping children manage anxiety and worry

    Helping children manage anxiety and worry

    Most children (and adults) feel anxious at some point in their lives.  In some cases, anxiety can be prolonged and can escalate to such an extent that it affects healthy, school work and general well being.

    Feelings of anxiety may be a reaction to personal/family circumstances, school and peer pressures, media imposition or personal insecurity. These feelings can appear because of conflict with others, fear of rejection, bullying or having to complete tasks that they do not wish too.

    Symptoms may include: 

    * Headaches

    * Fast Breathing

    * Sweating

    * Difficulty Sleeping

    * Bed wetting

    * Feelings of hopelessness

    * Feelings of being lost

    * Emotional outbursts

    * Nail Biting

    * Feelings of not wishing to socialise/ go to school

    Quick Start Problem Solver?

    Anxiety and Worry can be expressed and channelled positively. 

    Here are 3 quick tips from the team at Relax Kids, to help your situation with immediate effect. 

    Communicate: Both you and your child need to talk with one another about your fear of their anxiety/ what their anxiety is. Let them know that you are there to help them and have your own anxieties.

    Write: Suggest they create a positive thinking diary. This is a great tip for people of all ages – including adults. Perhaps you are going through a slump and need to kick start your batteries? Suggest they write things down that make them feel good about themselves / things that have made them happy that day so they can re-read them whenever they feel low.

    Plan: Sit down together and make an action plan that has a main target of reducing their anxiety. It could be that you will consciously change their routine to include a weekly fun night.

    Try our Anxiety and Worry CD – as regular relaxation can help children manage their worries. https://relaxkids.com/product/anxiety-and-worry/ 

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    Help – my teen is stressed!

    Help teens manage and relieve their stress and anxiety.

    1 in 3 11-16 year olds admit to being stressed most of the time?

    A survey completed by the NSPCC showed that school and loneliness were the main culprits.

    Our Stress Buster album for teens aims to help combat these problems and  help teens relax and de stress

    In an average secondary school of 1000 pupils according to young minds

    100 have self harmed by the age of 16

    100 will be suffering from mental health problems and experiencing significant stress

    50 pupils will be seriously depressed

    20 pupils will have obsessive compulsive disorder OCD

    10 will have an eating disorder

    5-10 are likely to attempt suicide

    Encourage your teen to take some time out.

    The Stress Buster mp3 can be used before and after school, at bed time or in the classroom.

    Each track is a unique exercise that will engage teens and help them let go of worries and anxieties.

    Techniques such as body relaxation NLP, visualisation, colour therapy and muscle relaxation are all used to help teenagers relax.

    It is only available from Relax Kids – https://relaxkids.com/product/stressbusters/ 

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    Help – my child worries

    How to help an anxious child.

    Anxiety is becoming an increasing problem amongst adults and children.  It can affect anyone at any time.  

    Research has shown that 1 in 6 children may suffer from anxiety at some point in their life.  

    Anxiety can range from separation anxiety, social anxiety to fears and phobias.

    If anxiety becomes very severe, it can affect children to the extent that they do not want to go to school, cannot learn and concentrate and lose confidence in social situations.

    Here are some signs of anxiety

    • Feeling fearful or panicky
    • Feeling breathless, sweaty, or complaining of `butterflies’ or pains in the chest or stomach
    • Feeling tense, fidgety, using the toilet often.

    It is important to help children manage their anxiety as soon as possible before it increases and affects all aspects of their life.

    Relax Kids have developed a CD and resource pack to help children manage their anxiety.  Regular listening can also help prevent the onset of anxiety.

    The CD has 10 relaxation techniques designed to help children manage their anxiety.  The resource pack which is only £10.99 is instantly downloadable and is the full album on mp3 as well as tips, exercises and activities to help children manage their anxiety. You can buy the pack here – https://relaxkids.com/product/anxiety-support-pack/

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    Forest Bathing For Relaxation

    You really need to try this…

    Have you ever heard of the term ‘Shinrin-yoku’? It means ‘absorbing nature’ or ‘forest bathing’. The term originates from Japan during the 1980’s and has become the foundation of preventive health care and healing within Japanese medicine.

    The idea behind it is simple: if one simply takes in and appreciates nature in a relaxed state of mind, there will be calming, rejuvenating and restorative benefits to be achieved.

    There is even scientific proof that ‘forest bathing’ is beneficial for your health, from reduced stress, improved mood, an increase in energy levels and improved sleep. No matter who you are, male or female, adult or child, this is really going to benefit your happiness and well-being.

    Getting in touch with nature is something we should all try to commit more time to. Sometimes the pressures of work or school can inhibit us from doing so, but absorbing nature really isn’t as difficult as you think it may be.

    Go for a walk on the weekend, or in the evening. Feel the crunch of the ground beneath your feet, listen to the birds chirp and admire the beautiful colours of nature. Even if you can’t make it to a quiet, picturesque setting, you can spend time in your garden. Plant some vegetables or even just breathe in the fresh air.

    It’s important to get children outside as much as possible, to stimulate their brains away from all the technology distractions they face in today’s world. Try and encourage them to notice the small things in nature, such as the shapes of a leaf, the direction a stream is flowing or the sounds they can hear.

    Getting in touch with nature is more important than you think, and we can’t encourage you enough to submerge yourself in it as much as you can.

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    Help my child is worried!

    Anxiety and worry amongst children is rife.

    Children worry about death and losing loved one and pets, parents arguing, world disasters, school, being bullied, not fitting in, falling out with friends and going to the doctors and dentists.

    It is important to address children’s worries before they escalate.  

    Simple relaxation exercises, alongside talking to your child about their worries, can make a huge difference.

    Relax Kids have designed a wellbeing pack to help your child manage their worries and anxieties.

    Activities such as progressive muscle relaxation, visual imagery, positive affirmations and breathing techniques have been used to help reduce stress and anxiety in children.

    Relaxation strategies have been shown to be extremely effective treatment components for reducing anxiety and worry in children and young people.

    If you would like to download your FREE wellbeing pack full of exercises and techniques to help manage anxiety and bring calm to your home visit www.relaxkids.com/wellbeing

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    Valentine’s Day for Busy Parents

    Keep the romance alive even if you are busy with work and parenting

    Here’s one for the adults!

    It can be pretty difficult to find time to keep romance alive when we are all so busy. There is the argument that we should all create small moments with cuddles and laughs throughout the whole year to appreciate the ones we love but for those of us who need a little reminder – Valentine’s day is here. But stay calm – we dont have to splash out on lavish gifts or expensive gestures just because the card shops tell us to! It’s the little things that count. Here is some inspiration for your V-Day:

    DIY Spa: You dont have to be a trained masseuse to give your partner an indulgent experience. Why not take turns to give each other the treatment of choice? Team that with a glass of your favourite tipple and your favourite CD and you are quids in!

    Pyjama Party: Spend the whole day in your pyjamas. Bring the duvets down and spend the day doing nothing – or whatever your version of nothing is, whether that be chatting, watching a dvd or listening to your favourite singer.

    Hit the cinema: Remember the old days before you had kids when going to the cinema was a regular treat. Why not re-visit those days.

    Make your own gifts: Head to a craft store together and give each other a budget and a time deadline in which you have to create something for the other person. It will keep you busy all day and give you something fun to talk about at night as you reveal what you have made for one another!

    Long Lasting Flowers: Buy / make flowers instead of spending lots on real ones. This way they can be a reminder all year round of your love for each other and won’t need to be replaced so quickly. You could set up a tradition where you put one flower in the vase each year and take turns supplying it and watch your love grow over the years!

    Have a wonderful Valentine’s weekend,

    With love from everyone at RK x

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    Give your child tools for life

    It is so important that children are given the chance to switch off completely.

    Send your child to a fun weekly class where they learn skills for life!

    Our classes incorporate the unique 7-step system devised by Marneta Viegas – founder of Relax Kids.  

    The system takes children from a high energy to a low energy where they are able to lie down on the floor and completely let go and relax.  

    Parents are always amazed that it really does work!

    Sessions include movement and dance, fun and relaxation games, stretching, peer massage, breathing, affirmations and visualisations.

    Each week, children go on a magical adventure which engages their mind as well as body.  

    Although they are learning valuable relaxation skills, the key focus is on having fun whilst calming down.

    ‘My Mum said It was the best thing ever to send me to relax Kids.’  Belinda Age 7

    ‘It makes me feel as if I am floating on a cloud.’ Georgie Age 6

    Sign your child up for one of our magical classes today!

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    Why we need meditation in schools

    In the last 10 years there has been a rise in meditation and relaxation in schools as teachers are recognising the huge benefit that it has on pupils, staff and the general atmosphere of the classroom.

    There have been over 1,000 published research studies showing that various methods of meditation have been linked to changes in metabolism, blood pressure, brain activation, and other bodily processes.

    With the mountains of research available, it is clear that regular meditation can help reduce stress and anxiety as well as improve pupils self confidence and emotional resilience. 

    However some still do associate meditation with religion and so are concerned about introducing it into the classroom.

    Most religions including early Christianity have used meditation and contemplation as part of the spiritual practice.  However simple modern meditation techniques do not include religious material and can be used by children of all faiths.

    Here are just some reasons to introduce meditation and relaxation into your classroom

    Improves academic performance

    Improves intelligence 

    Improves concentration and attention

    Gives pupils tools to cope with stress and anxiety that can impact school work

    Pupils who meditate have been shown to be happier

    Meditation can help pupils feel more positive about themselves

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    The Government is concerned about the rise in childhood anxiety and stress

    Children and stress seems to be the topic on everyones lips at the moment. The Government is concerned about the rise in childhood anxiety and stress and it is important to teach stress management to our kids. As adults, we are more able to adapt to stressful situations, but children need to learn these tools from a young age.

    Here are 10 simple activities that you can easily incorporate into your routine, to help teach your child to manage their stress. Even if your child is not displaying any apparent signs of stress, these techniques and suggestions can also be adopted as preventative measures:

    1 Teach them to breathe. Encourage deep breathing ‚ in through the nose and out slowly through the mouth. There are plenty of breathing exercises in https://relaxkids.com/product/relax-and-de-stress

    2 Give them a massage. Massage your child’s temples, hands, feet, back or shoulders. Try this before bed or while watching TV.

    3 Go for a walk. When your child is feeling stressed, take 10 minutes out and go for a walk around the park or even around the block. Walking in the wind and rain really can de-stress and energise kids!

    4 Get arty. Have a box full of relaxing activities at the ready, such as colouring sets, modelling clay and craft kids to help take your child’s mind off whatever is bothering them.

    5 Chill out. Try to create a chill out space at home and encourage your child to visit this place daily or whenever the are feeling stressed or anxious. You may like to listen to a Relax Kids CD such as https://relaxkids.com/product/nature/

    6 Writing. If your child is older, they may like to write their thoughts and feelings down. Encourage them to write something every day and let out all their internalised stress in the page. If there is something particular bothering them, they could write down what it is, and then scrunch up the paper and throw it away in the bin!

    7 Affirming. By repeating the words, I am Calm, I am Peaceful‚ I am Quiet‚ I am serene‚ you will enable your child to find themselves in a more restful mindset. Star Cards are great for affirming children’s positive qualities. You might like to try https://relaxkids.com/product/believe-and-achieve/ which is full of positive affirmations.

    8 Eating. Make sure your child gets plenty of fresh fruit and vegetables and reduce their intake of processed food. This will ensure that their bodies are packed with all the necessary nutrients needed to stay balanced.

    9 Drinking. Make sure your child is always well-hydrated with plenty of water and fresh juices. Avoid sugary drinks or drinks with artificial flavours which can make children out of balance and hyperactive.

    10 Listening. Calming music can have a positive effect on children, as it stimulates the Alpha brainwaves. At the end of the day, try to play some classical or relaxation music to help children wind down. You could try reading a book such as  https://relaxkids.com/product/aladdins-magic-carpet/ for some added calm before bedtime.

    If you have found this blog helpful please pass it on to your friends, colleagues, schools and nurseries and help us help more families and schools.

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    Supporting Children’s Mental Health Week

    February 6th-12th, 2023 marks Children’s Mental Health Week, a campaign launched in 2015 to support children and young people’s emotional well-being and mental health.

    Statistics provided by Children’s Society states that 1 in 6 children are likely to have a mental health condition and 52% of 17 to 23-year-olds have experienced mental health worsening in the last five years.

    Children’s Mental Health Week is a time when we can all raise awareness for the importance of healthy mental & emotional well-being. A healthy and happy mind is vital to a healthy and happy life. A positive mindset can help us cope with the challenges we face in life and allow us to connect better with others.

    This year’s theme is “Let’s Connect”. Making meaningful connections, having a solid support network, and reaching out to others is essential. When we are isolated and feel alone, this negatively impacts our mental health, making us feel worse about ourselves and our situations.

    No matter who you are, where you are from, or what you do – you can raise awareness for Children’s Mental Health Week.

    Spread the word to at least one person this week. For more information on Children’s Mental Health Week, visit www.childrensmentalhealthweek.org.uk

    Help your child manage their emotions with Relax Kids; find a local coach in your area: www.relaxkids.com/find-a-coach #letsconnect #childrensmentalhealthweek #place2be #relaxkids

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    Increase in Child Anxiety

    Research carried out by the Cambridge-based Primary Review says many school children are suffering from ‘deep anxiety’ and are just as overwhelmed as their parents by the messages, instructions and choice thrown at them each day.

    A child’s fragile and still-developing brain is less suited to handling stress and negative emotions such as fear, anger, sadness or sorrow, particularly over longer periods of time.

    And with 10 per cent of children suffering from some form of mental health problem, the fact that just under 170,000 UK children were seen by the Child and Adolescent Mental Health Service (CAMHS) in 2006 gives some indication of the scale of the problem.

    The Relax Kids https://relaxkids.com/product/anxiety-and-worry/ been developed to help children cope with anxiety and give them techniques to help them overcome anxious thoughts and situations.

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    Deep Breathing – tools to manage stress 

    Deep breathing is a fantastic way to help manage stress and anxiety.  It is impossible to be in a state of high emotion when breathing deeply.

    Find out what causes you stress 

    . Note possible triggers, and reduce the impact of these by changing your thoughts and behaviours.

    . Adopt a healthy lifestyle 

    . By eating a healthy diet, taking regular exercise, and getting regular rest, your body is better able to cope with stress when it occurs.

    . Know your limitations and do not take on too much

    . Stress can be caused by taking on too much, delegate and set boundaries to avoid over committing yourself.

    . Manage your time effectively

    . Prioritise your tasks, completing the most important jobs first.  Don’t put off the unpleasant tasks, avoidance causes a great deal of stress.

    . Avoid unnecessary conflict 

    . Seek a win-win resolution to a dispute so both parties can achieve a positive outcome.

    . Accept the things you cannot change

    . Changing a difficult situation is not always possible. If this proves to be the case, recognise and accept things as they are and concentrate on all that you do have control over.

    . Take time out to relax and recharge your batteries

    . To perform effectively take short 10-15 minute breaks during the day to relax.  And don’t forget to use your annual holiday allowance!

    . Find time to meet friends

    . Catching up with friends can help us to relax.  In turn, this boosts the immune system, which is depleted during times of stress.

    . Try to see things differently, develop a positive thinking style

    . If something is concerning you, talk to a friend, colleague or family member. They could help you to see things from a different perspective, reducing stress.

    . Avoid alcohol, nicotine and caffeine as coping mechanisms. 

    . Over time these coping mechanisms will just add to the problem.

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    Congratulations to our featured coach – Nuala Groogan

    ” I first discovered Relax Kids when I applied to attend a one day course about supporting children’s emotional wellbeing that our local Education Authority was facilitating in 2015. I was Principal of a small rural school on the outskirts of Omagh, in the North of Ireland at that time. A few weeks earlier we had been notified that our amazing little school would close! I was devastated. I dragged myself to the course one grey November morning and bounced out, knowing that something magical had happened that day. I knew that Relax Kids resonated with me. I felt it had my name written all over it. I went home that day and knew I had a “next step”! Eventually, I booked the RK training in September 2016, began a small community class in October 2017, and my teeny side hustle has grown to become my main job. I followed up with Baby Mindful and Charge Up Training in 2020.

    I now work three days in schools, playgroups and nurseries offering sessions to whole classes, nurture groups, one-to-one sessions and offer teacher and parent workshops too.

    As an educator, and a literacy specialist teacher, I see the holistic benefits of Relax Kids:

    💜Language & Literacy development

    💜 Physical skills development

    💜 Turn taking

    💜 Working together

    💜Building empathy

    💜 Problem-Solving

    💜 Supporting Personal Development and so much more…..

    I am living my best life, following these magical 7 steps, and most importantly helping to support children develop strong hearts & calm minds. I also offer Parent Consultations, Family Sessions & 1-2-1 support. My greatest joy is hearing from the children & parents how these simple but powerful strategies have helped.”

    – Nuala Groogan

    www.facebook.com/nualasrelaxkidsomagh

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    Help children reduce stress with labyrinths

    Labyrinths have been used in history for meditation!

    Relaxation can be defined as a feeling of being calm, an act of relaxing the body and mind ‚ the state of simply being relaxed. It is not a new invention, however, it is a state that many of us have forgotten how to be. Generally, we seem to be more consumed with a fast paced lifestyle filled with technology. This includes children, who, these days, have access to the same kinds of technologies that adults do. This poses the question, are children growing up too quickly and taking on too much pressure at too young an age?

    Those children who spend considerably more time involved taking part in other activities where they are allowed to feel their body relax are found to be less stressed, (BBC 2006). Relaxation is a way of offering children an outer school activity and it consists of high and low energy states to let the body fully relax. Many people may wonder what children have to worry about but with 1 in 5 children now diagnosed with mental health problems, the numbers speak for themselves (British Medical Association 2006, Office of National Statistics 2004, The Telegraph 2009, TimesOnline 2010). 

    By looking at numerous pieces of research it can be said that the biggest worries that children have are: exams, friendships, homework, health, the future, (Ofsted TellUs Survey, anon). In fact, the BBC (2008) take this even further by suggesting that holidays are stressful to children too‚ they lose their sense of belonging when away from school and their confidence levels drop.

    Start them young

    Forman and O’Malley (1985) explain that attitudes that we take on to later life are formed in our youth. It is these attitudes that influence our future adult behaviour. If we can try and help children through stress at a young age, then they have stress management techniques for life.

    There has been much research to explain the benefits of relaxation procedures on children, both those who are anxious and those who are said to be generally healthy confident, (Barrett and Turner 2001, Allen and Klien 1996, Speidel and Troy 1985). 

    A stressed child may have many symptoms that are visible on their physical and mental health. This shall be explored further later. A generally healthy and confident child may not have particular symptoms that cause them dilemma, however, regular relaxation can allow them to maintain their healthy mental and physical outlook and inspire peers to do the same.

    Schools and Relaxation

    Goleman, (1995) recognises that when children compare themselves with peers and a competitive air is apparent, for example through competitive sports or academic tests,  enzymes in the brain are produced that can interfere with concentration and classroom behaviour. In a classroom of children with different abilities, relaxation can be a way of creating a more cohesive, team atmosphere. 

    There is no competitive air as relaxation activities allow children to recognise their personal breathing patterns, understand what their body needs at that time and play and interact with one another, so that they can build on their peer relationships. Children can receive positive feedback for listening to themselves. Positive feedback allows children to have a more positive approach to their own ability.

    The government has realised the importance of considering the emotional aspects of children’s  learning. The approach (SEAL) includes discreet lessons in life and learning opportunities that tie into the curriculum. This is a way that all children can be assisted, no matter what their personal circumstances may be. A few years ago these concepts may have been rather alien as many adults questioned how such activities can be beneficial for a child for example, visualisation (which sparks their imagination), affirmation (positive statements) and breathing exercises (that helps keep them calm and focussed). 

    Children are much more susceptible to working around strangers/teachers than adults so they are more willing to take part in these activities.

    Try our Focus Me album to help with wondering thoughts and concentration struggles – https://relaxkids.com/product/focus-me-mp3/

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    Calm Picture

    A great exercise you can do at home or in school

    Here is a great exercise you can do at home or in school to encourage children to feel calm and peaceful.

    Write the word CALM as large as possible and let your child colour in the word. They can add pictures of things that help them feel calm. Let them use calming colours – anything to create an image of calm. Tell children to stare at the picture and see how calm they can feel. Then ask them to close their eyes and make the picture very small – like a postage stamp. Tell children they can keep this little picture anywhere they like in their body – heart, head, and finger. Whenever they are feeling stressed and anxious, they can look at their calm picture and feel calm.

    You might like to play to a Relax Kids while the children are colouring their Calm picture. Check out the calm MP3 album – https://relaxkids.com/product/calm-me-mp3/

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    How can I relieve my stress?

    20 ways to help you cope with your stress.

    Here are 20 ways to help you cope with your stress.

    1. Clutter clear – when your house is tidy and you know where everything is, you feel freer and more together.

    2. Try and get up 15 mins early and take a few breaths while you prepare yourself for the day.

    3. Spend some time each day doing absolutely nothing. Just relax and BE. 

    4. Make a list of what you want to do each day and enjoy crossing them off.

    5. Say thank you for everything that happens – good and bad.

    6. If you have to wait in a queue, have something to do or use it as your day dreaming time.

    7. Manage your time so you arrive early and give yourself time to breathe.

    8. After a long day, have a warm soak and enjoy some quiet time.

    9. Laugh, Cuddle and Smile – lots! Stop what you are doing and just dance!

    10. Make sure you get enough sleep even if it means you miss out on a night out.

    11. Do something lovely for someone else – do something that makes you feel valued.

    12. Do something that makes you feel alive.

    13. Take a walk if it all gets too much.

    14. Keep a diary and write down all your thoughts and feelings.

    15. If you are sitting for long periods, make sure you get up and stretch.

    16. Take up a yoga, meditation or dance class.

    17. Spend time with positive and loving friends and family.

    18. Give and receive a relaxing massage.

    19. Doodle, day dream, pray, or meditate

    20. Make every moment special and appreciate the little things in life

    Try our Motivate me album – https://relaxkids.com/product/motivate-me-mp3/ It helps manage low moods, increase endorphins and boost mental and physical states.

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    Positive and Negative Emotions

    The way we feel is the way we feel!

    The emotions that we have can generally be categorised as either being positive or negative. However, this may then encourage us to judge our feelings as either good or bed, which is not particularly encouraging or helpful for anyone involved.

    The way we feel is the way we feel ‚ whether it be an emotion that makes us feel happy, sad or anything else does not matter. They are all valid and we need to listen to our emotions with equal importance. Only then by doing that will we see our negative emotions transform into positive ones.

    Ask yourself, how do I feel today? and then label it with a statement. This can be, I feel great‚ I feel angry‚ or I feel frustrated… whatever the case may be.

    Simply by acknowledging the way you feel you may automatically feel a lift, whether that be that you go from happy to happier or that you go from feeling rather frustrated to a little less frustrated.

    Next, take a moment to centre yourself and take in everything that surrounds you. Empty your mind and observe everything that is there. What textures can you feel? What colours can you see? What shapes are in the room? This activity will allow you to notice whatever you see in that specific moment.

    Then take a moment, to take a deep breath in and breathe out focussing on an object in the room. Then move to another object and repeat. Do this 5 times.

    Smile. This may feel unnatural but it is hard to think of something negative when you have a smile on your face.

    Check out our Boost Me album from our ME range. They are mediations for self esteem and confidence. https://relaxkids.com/product/boost-me-mp3/

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    Bullying and Anger Management

    Both bullies and their victims can often benefit from some anger management techniques.

    Relax Kids have recently released a Cool me album. This album has meditations for anger and emotional regulation. https://relaxkids.com/product/cool-me-mp3/

    Relaxation strategies such as progressive muscle relaxation, breathing exercises, positive self talk and visualisations have been shown to be extremely effective treatment components for reducing stress and tension in children and young people.

    These tracks can been used to help bring peace and calm to children as well as provide anger management tools for future outbreaks. This can also help promote empathetic skills and a positive expression of feelings. It helps children feel their own power and helps give them the power to improve their behaviour. Examples include: stepping into a cooling pool, floating like a feather, melting and sitting in a peaceful cave. These relaxations aim to develop peace and calm as children are introduced to relaxation exercises.

    Helping a child who continues to bully, deal with their emotions, anger and aggression is vital. Encouraging children to develop empathy skills is also important as is helping a child recognise that they are a good person, deep down inside.

    Relaxation can play an important part in this process as children spend time thinking about their behaviour and connecting with their goodness and strengths.

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    Are children getting more angry?

    Relax Kids does work!

    According to a recent article in the ‘https://www.telegraph.co.uk/education/primaryeducation/6255646/Not-wanted-in-class-the-growing-exclusions-from-primary-school.html ‘more than 40,000 children aged between 4 and 7 were excluded from their primary schools – and not all of them from deprived backgrounds.

    Recent research by Ofsted, the education standards watchdog, highlighted the extent to which very young children are being excluded from primary schools for everything from physically attacking pupils and teachers to inappropriate sexual behaviour.

    The report was based on visits to 69 primary schools, half of which had above-average exclusion rates for four-to-seven-year-olds. The survey echoes recent national figures showing that in 2007/8 43,290 children were excluded temporarily from primary schools, a rise of about 10 per cent since 2004

    Relax Kids does work!

    In 2006 Sylvester Primary School in Merseyside had 19 exclusions . After using SEAL and Relax Kids daily, they brought this down to zero in 2009 and 2010! This may well show the powerful effect that relaxation can have on a whole school

    Here are some Chill Skills for children

    1 Repeat to yourself ‘I am cool, I am cool’

    2 Breathe in deeply for a count of 4, hold for 4 and out for 8

    3 Imagine you are in a calm and tranquil place such as the top of a mountain or lying on a beach for at least 1 minute

    4 Count backwards from 20-1

    5 Go for a walk or run up and down the stairs two or three times

    6 Listen or dance to your favourite music

    7 Stretch your whole body as much as you can

    8 Imagine there is an ice cube melting on your head

    Please try our new Cool Me album to help with hot headed and tense moments – https://relaxkids.com/product/cool-me-mp3/

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    Managing Emotions 

    How mindfulness affects the brain 

    Mindfulness techniques are used by experts all over the world to help teach people to manage their emotions in a positive way including psychologists and medical researchers. The University of Oxford even has its own dedicated Mindfulness Centre, which continues to research the effects and development of mindfulness techniques.

    Teaching mindfulness techniques to children can help them become more aware of their feelings and emotions, and teaches them positive ways of addressing and responding to those emotions.

    These techniques can include breathing exercises, muscle relaxations, affirmations, positive affirmations, and meditation or visualisation. Relax Kids uses all of these techniques throughout the entire product range and in Relax Kids Classes to help children learn how to deal positively with emotions like anger, worry, stress and low self-esteem.

    There have been studies to record whether mindfulness techniques can actually affect the way we experience emotions, rather than just improving the way we respond to them.

    Dr Zindel Segal from the University of Toronto conducted a study that showed that mindfulness can affect the way we experience sadness. In his study, he taught half his group of volunteers mindfulness techniques, whereas the other half of the group received no mindfulness training. He then showed both groups the same set of video clips that were designed to invoke sadness, while scanning their brains to see which areas of the left and right side were activated.

    The group that had received mindfulness training had more balanced activations in both the left and right sides of the brain than those who had no mindfulness training, and importantly, they showed less self-referencing (fear, guilt, shame, etc.) while experiencing emotion.

    By reducing the activation of the region associated with the self, mindfulness can help children view their emotions from a more detached point of view, and therefore deal with these emotions more effectively.

    If you would like your children to learn mindfulness techniques, but don’t know where to start, the Relax Kids ME range introduces children to mindfulness in a fun, simple and way through audio visualisation. Check out our online shop to learn more about our ME range – https://relaxkids.com/store/product-category/mp3s/

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    Do you LOVE your JOB?

    Are you happy with your work?
    Are you rethinking your career?
    Are you looking for a change?
    Would you like to try something new?

    Join our fun and interactive workshop on February 8th 8pm (UK time). We will look at what lights you up, what motivates you and what fills you with joy each day. The workshop will also help you think how you can use your skills and values to bring more positivity to your work. We will also share some information about the Relax Kids franchise and talk about how teaching children mindfulness and relaxation might just be one of the most inspiring and rewarding jobs in the world. Steve Jobs famously said “Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do.” This workshop is for you if you want to: Wake up each day feeling energised, positive and joyful. Get clear on your passion Decide on your best steps for your future Discover all the tools you need to make each day count. Come and take an hour out of your busy life to pause and think about your life, your job and your work/life balance. The webinar will be hosted by Marneta Viegas – Relax Kids founder who has spent the last 30 years practicing and teaching these tools and techniques. It will last around 60-90 mins and you will also have an opportunity to learn about our Relax Kids training opportunities and ask questions.

    Join the workshop on Feb 8th 8pm (UK time)

    www.relaxkids.com/loveyourjob Please make sure you check your spam/junk and white list Relax Kids.

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    Teach children to respect themselves and each other

    Hanukkah activity -make your own dreidel

    Today is the beginning of Hanukkah, an eight-day Jewish festival celebrated around the world.

    Relax Kids classes teach children about tolerance and respect of themselves and each other. One of themes is Around the World Adventures.

    Our world is increasingly becoming a global society, where other cultures can appreciate and understand each other regardless of faith or ethnicity.

    These classes will take your child on a different magical journey each week, igniting their curiosity about the world around them, and helping develop their understanding of different places and cultures.

    Why not celebrate the beginning of Hanukkah at home with your child by creating your own paper dreidel?

    Follow this link to download a printable, cut-out dreidel to make at home: https://relaxkids.com/dreidel/

    Dreidels are a traditional Jewish toy. Here’s how to play a dreidel game:

    Rules

    1. Any number of people can take part in this great game.
    2. Each player begins the game with an equal number of tokens (about 10-15). Use sweets, raisins or pennies as tokens, or create your own!
    3. At the beginning of each round, every participant puts one game piece into the centre ‘pot.’ In addition, every time the pot is empty or has only one game piece left, every player should put one token in the pot.
    4. Every time it’s your turn, spin the dreidel once. Depending on the outcome, you give or get game pieces from the pot. Follow the instructions on each side of the dreidel.
    5. If you find that you have no game pieces left, you are either out or may ask a fellow player for a ‘loan.’
    6. When one person has won everything, that round of the game is over!

    Enjoy playing with your dreidel!

    For more information on our classes or to find a coach near you, visit our https://relaxkids.com/find-a-coach/

    Our classes will develop children’s social skills, imagination and creativity, build their self-esteem, and encourage physical development through fun and games. Your child will learn simple and fun relaxation techniques, including games and movement, stretching and breathing exercises, peer and self-massage, positive affirmations, and visualisations.

    Every exercise in our classes has been created to help children have fun and develop their confidence, social skills and creativity!

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    How to have a Relaxing Christmas

    Marneta’s top ten Christmas tips

    Christmas is a wonderful time of year, so don’t let stress get in the way of your fun! Here are Marneta’s top ten tips to avoid stress this Christmas:

    1.) Christmas Cards – Make a list of people you would like to send a Christmas card to. Don’t feel obliged to send cards to people who you feel you have to send to. This year, I made a list of all the people who are close and make me smile and I made each one a handmade card. You might like to save money and stress, by getting your children to make all your Christmas cards this year.

    2.) Shopping – Plan your shopping trips and make plenty of lists and go shopping before it gets too busy. Try to make shopping a pleasure instead of a chore and give yourself little treats on the way. Have an express manicure, coffee break or stop and listen to the Christmas buskers! Don’t forget to listen to some relaxation https://relaxkids.com/product/relax-and-de-stress/ to help keep you calm and refreshed before and after shopping.

    3.) Online shopping -This is definitely the way forward! It is easy and quite stress free. It does lack the buzz and atmosphere though, so try to find the time to nip into town to get an injection of Christmassy spirit.

    4.) A perfect Christmas. There really is no such thing as a perfect Christmas and so many people stress unnecessarily by trying to create a Christmas that competes with Good Housekeeping magazine. Just Relax and do your best. Your family would much prefer you to be happy and relaxed than stressed and uptight trying to do everything perfectly.

    5.) Emergency Presents – Wrap up a few extra boxes of chocolates etc for any unexpected visitors. This will save any last minute panics!

    6.) Family Fun – Try to involve the children as much as possible and set aside times where they can help make gift tags or help cook gingerbread men. Although this may seem more stressful than getting on with it yourself, it will bring the real spirit of Christmas to your home.

    7.) Relaxation – Make sure you take time out to de-stress. Quiet reflection, meditation or going to church or your place of prayer, will give you vital chill time.

    8.) Charity – Try to spend a few moments in thought, prayer or action for those you are less fortunate than yourself. For many people, Christmas is a fun family time, for others it is the loneliest time of the year. Doing something for others is a sure fast way to make you feel valued and content.

    9.) Take a break if it is all getting too much on Christmas day and go for a walk as you take time out for some quiet reflection.

    10.) Relaxing Kids at Christmas – The seasonal build up can be so exciting for children and make them hyper and over exhausted. Make sure the children get plenty of relaxing time during the run up to Christmas.

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    Tips for a peaceful Christmas 

    Relaxation can improve family relationships and boost self-esteem

    With less than a fortnight to go until Christmas, children are likely to be bursting with excitement and getting them to wind down and go to sleep may seem like an impossible task!

    Children may resist traditional techniques, such as counting sheep if they don’t want to go to sleep.

    Getting enough sleep is vital to children’s health and well being. We all know what over tired children are like, cranky, unable to engage with other children, run down, and even a little depressed.

    Studies have identified a link between lack of sleep and the onset of depression. What’s more important, is that early intervention in disruptive sleeping habits and sleeping problems in children has been shown to lead to significant health benefits in later life.

    If your child is finding is difficult to fall asleep or sleep through the night, now could be the time to introduce simple relaxation techniques to help them establish a healthy sleep routine and learn how to drift off peacefully every night.

    Relax Kids creates simple and child-friendly exercises that teach children effective relaxation techniques, like breathing exercises, progressive muscle relaxations, positive affirmation and visualisation.

    Try this simple exercise at home with your child. It is a progressive muscle relaxation that will help children deeply relax their bodies, let go of their worries, and feel ready for a good night’s sleep.

    The Robot – Close your eyes, be very still and imagine that you are a robot. Your whole body is made of metal. The lights on your arms and legs and stomach are flashing brightly. The robot also makes all sorts of beeping and bleeping noises. It is a very noisy robot. Now you are going to see if you can switch the robot off and make every part of your body completely still. Start with your right leg – bring all your attention to your right leg and turn off the switch. Your right leg becomes totally still. Do the same to your left leg, switching off the switch and watching the bright lights on that leg turn off. Switch off the light on your stomach and make it very, very still inside. Now do the same to you arms, turning off the lights and letting your arms become very still and heavy. Finally, turn off the switch in your head. Switch off your mouth, switch off your nose and eyes and finally switch off your eyes. You should feel very still now. See how still you can make your robot body.

    Don’t forget that if you move anything, then the lights will go back on – so stay as still as you can.

    https://relaxkids.com/product/the-wishing-star/ (extract from The Wishing Star)

    For more exercises like this visit our online store to browse our best-selling relaxation books and CDs.

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    Creativity at Christmas

    Develop your child’s imagination and write your own Christmas story

    With time off over Christmas, the holidays can be a great time to help develop your child’s imagination. With a visit from Santa just around the corner and a sense of magic in the air, children will already be brimming with excitement and wonder. Why not harness that creativity by writing a Christmas story together?

    This activity will develop your child’s language skills and creative skills, help them learn to to think on the spot, as well as bringing you closer together in a fun Christmas activity!

    Tell a Christmas Story

    This game can be played by as many people as you like. The story begins with one person making up the first line of a story (tell the story out loud!), e.g. This morning, Sally woke up very early and was surprised to find…

    The next person adds another line to the story, one of Santa’s elves standing at the bottom of his bed. The elf said to Sally…

    The next person adds a line to the story, or if there are only two of you, it goes back to the first person, you’ve come all the way from the North Pole to find you Sally, Santa needs your help!Sally jumped out of bed quickly as she could, and…

    This game can be played with as many or few people as you want and will help inspire children’s imaginations. Don’t worry if the story gets a bit silly. Let children go wild with their imaginations and see where the story ends up!

    Put your child into their own Christmas Story

    Enter a few simple details like your child’s first name and age, and what they have been good this year (helpful at home, eating all their vegetables, etc.) and is if by magic, you will have your very own personalised Christmas Story Book.

    Within the story, your child will experience a magical ride on Santa’s sleigh, receive a special gift from Santa, and learn how Santa and his elves relax in order to prepare for a busy Christmas Eve!

    The Christmas Story Book is free to make and will give your child a wonderful surprise, as well as teaching them valuable lessons about Christmas.

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    Have a relaxing Christmas with your family

    Fun Christmas Games

    With just over two weeks to go until Christmas, everyone is getting into the festive spirit!!

    Christmas can be so much fun as it is the one time where everyone gets together.Children love party games, so you might like to make your Christmas day into a real party. Instead of turning on the TV this Christmas, keep the festive spirit with some fun family games that will keep everyone laughing and releasing those all important endorphins.

    Christmas Pass the Parcel- Wrap a small gift with lots of wrappers and have a sweet or forfeit in between each layer. You could have forfeits such as: Give grandma a big hug and a kiss. Say the alphabet backwards. Talk about Christmas for 30 seconds. Sing a Christmas song. Name Santa 8 reindeers. Hop around the circle. Bark like a dog to the tune of Jingle Bells. Be inventive!!

    Pin the Carrot on the Snowman- Draw a big picture of a snowman and get everyone in turn to put the carrot nose on the snowman. Don’t forget that they have to be blindfolded.

    Christmas A-Z – One person starts the game saying a Christmassy word beginning with the letter A, and the next person B and the next person C and so on until someone can’t think of anything. i.e. Advent, Baubles, Christmas cake etc

    Guess who I am? – Under everyone’s plate, place cards with the name of a famous person or Christmas character written on it. The person sitting to the side of that person will stick the card with tape to that person’s forehead making sure they don’t see the name. Everyone else but the person who is wearing the card can see the name. Everyone asks each other questions to see if they can guess who they are. 

    Hum the Tune –  Give everyone sitting round the Christmas dinner table a Christmas Carol or song. They then have to hum the tune to that song/carol for others to guess. This game is always lots of fun.

    Christmas Stories – One person starts the game off by making up a story about Christmas and stop after two or three sentences. The person sitting next to them has to continue the story and so on.

    Christmas I Spy – Everyone loves I spy! Why not play Christmas I Spy and list things related to Christmas.

    The Big Wrap – Wrap up a present with lots of wrappers and make it as hard as possible to unwrap. Each person rolls the dice. When a person gets a 6, they put on gloves and try and unwrap the present until someone else gets a 6 and takes the gloves and starts to unwrap the present. The person who unwraps the final layer wins the present.

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    Christmas gratitude meditation for children

    Teach children about gratitude this Christmas

    Christmas is a wonderful time to teach children about positive values. With all the presents and lovely treats at Christmas time, it is important for children to realise how lucky they are and feel grateful for all the amazing things in their life.

    Try this simple meditation at home with your child:

    Close your eyes and be very still. Take in a deep breath and breathe all the way out. Breathe in slowly and breathe out slowly.

    Now think of all the things in your life that you are grateful for. Think about having a home to keep you warm and safe, having people in your life that love you. Think about how lucky you are to have good food. Spend some time saying thank you quietly in your mind.

    Now think about all your possessions and how lucky you are to have clean clothes and toys. Think about your favourite toy and feel so grateful and lucky.

    Now, think about your friends and people that you laugh and play with. Feel yourself smiling inside as you think about your friends and how lucky you are to have special friends.

    Spend a few moments thinking about all the special adventures and experiences that you have had recently. Where have you been that was special. What did you do that made you feel happy inside. Stay still and really appreciate how lucky you are to have these experiences.

    As you sit there quietly, feel very calm and appreciative. Feel a warm feeling of gratitude surround you like a blanket. Continue to breathe in and out gently as you feel grateful and happy.

    See how long you can keep this feeling for.

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    Giving is good for you!

    How giving at Christmas can keep your heart healthy 

    Giving someone a gift is always a wonderful feeling, but did you know that giving is actually good for your heart?

    The same goes for giving to charity. Linda Graff, international consultant specialising in non-profit and volunteerism, says that there is indisputable evidence that there is a relationship between giving and good health.

    Giving can also make you feel happier. Whether you are giving to those you love, or contributing to a charity this Christmas, studies have found that people who give have lower rates of depression and higher raters of self-reported happiness (Stephen Post, Why Good Things Happen to Good People)

    It is important to teach children about kindness and giving at Christmas time. Children who are taught positive values will naturally want to help those around them, and as a result, they will be happier and healthier!

    Our best-selling  https://relaxkids.com/product/star-cards/ teach children about positive values like kindness, gratitude, and giving. Examples include: I am a kind star, I am a lucky star, I am a loving star, I am a confident star.

    Visit our online shop to find out more or use this link to view out star cards –  https://relaxkids.com/product/star-cards/ 

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    Teaching Children Mindfulness

    Teaching Children Mindfulness Appreciating each moment

    An important part of mindfulness is staying present and appreciating the moment. Teaching this to children from a young age will help them manage stress and anxiety as they grow older. When we are in the moment, we are fully present and aware and open to the wonder of life.

    One of our Relax Kids coaches Gillian in London has created a Moments Tree. We have all heard of Wishing Trees, Worry Trees and Gratitude Trees, but this is something very special and different.

    Carpe Deum – Seize the Moment – Stay present in the moment!

    Children can write their special moment experiences on cards and hang them from the branches.

    The note below the tree says “This tree holds special moments for you to treasure.”

    As Gillian says “This tree encourages children to collect moments rather than things for Christmas”

    What a lovely way to celebrate advent after all, the present is a gift!

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    Can we mention Christmas?

    Christmas can be a wonderful time of year for most, but can also be overwhelming.

    We have created a Bumper Christmas Pack with our beautiful Seasonal Meditation MP3 and 52 pages of activities and games to help your children manage their feelings and emotions during this busy and sometimes chaotic season. 

    The 52 page pack is perfect for the classroom to help bring some calm and quiet during the busy and exciting run up to Christmas.

    The Relax Bumper Christmas Pack includes:
    Silent Nights MP3
    Colouring sheets
    Kindness Advent Calendar
    Christmas Coupons
    Christmas Scrabble
    My Christmas Scavenger Hunt
    Christmas Wheel
    Christmas Wordsearch
    Christmas Angel Activity
    Christmas Affirmations
    Christmas Wish List
    Christmas Gift Cheques
    Elf Letters
    Christmas Cracker Kit
    Elf Hat
    Elf Mask
    Reindeer Mask
    Santa Beard
    Christmas Games


    Grab your bargain pack here!

    Happy Black Friday! Happy Christmas!
    Have a magical day,
    The Relax Kids Team

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    Tips for a peaceful Christmas 

    Today is American Thanksgiving. Thanksgiving traditions go back to the English settlement Plymouth, Massachusetts, but today Thanksgiving is generally celebrated as a non-secular Harvest Festival. Thanksgiving is a day for families to come together and celebrate all the things they are thankful for.

    Gratitude is an important attribute. It can be incredibly comforting to think about all the things we are grateful for, and often it can make us realise just how lucky we are!

    Try this Relax Kids gratitude meditation at home with your children:

    Close your eyes and be very still. Take in a deep breath and breathe all the way out. Breathe in slowly and breathe out slowly.

    Now think of all the things in your life that you are grateful for. Think about having a home to keep you warm and safe, having people in your life that love you. Think about how lucky you are to have good food. Spend some time saying thank you quietly in your mind.

    Now think about all your possessions and how lucky you are to have clean clothes and toys. Think about your favourite toy and feel so grateful and lucky.

    Now, think about your friends and people that you laugh and play with. Feel yourself smiling inside as you think about your friends and how lucky you are to have special friends.

    Spend a few moments thinking about all the special adventures and experiences that you have had recently. Where have you been that was special. What did you do that made you feel happy inside. Stay still and really appreciate how lucky you are to have these experiences.

    As you sit there quietly, feel very calm and appreciative. Feel a warm feeling of gratitude surround you like a blanket. Continue to breathe in and out gently as you feel grateful and happy.

    See how long you can keep this feeling for.

    For more meditations for children, try our best-selling https://relaxkids.com/product/the-wishing-star/

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    Help children manage emotions 

    How mindfulness affects the brain 

    Mindfulness techniques are used by experts all over the world to help teach people to manage their emotions in a positive way including psychologists and medical researchers. The University of Oxford even has its own dedicated Mindfulness Centre, which continues to research the effects and development of mindfulness techniques.

    Teaching mindfulness techniques to children can help them become more aware of their feelings and emotions, and teaches them positive ways of addressing and responding to those emotions.

    These techniques can include breathing exercises, muscle relaxations, affirmations, positive affirmations, and meditation or visualisation. Relax Kids uses all of these techniques throughout the entire product range and in Relax Kids Classes to help children learn how to deal positively with emotions like anger, worry, stress and low self-esteem.

    There have been studies to record whether mindfulness techniques can actually affect the way we experience emotions, rather than just improving the way we respond to them.

    Dr Zindel Segal from the University of Toronto conducted a study that showed that mindfulness can affect the way we experience sadness. In his study, he taught half his group of volunteers mindfulness techniques, whereas the other half of the group received no mindfulness training. He then showed both groups the same set of video clips that were designed to invoke sadness, while scanning their brains to see which areas of the left and right side were activated.

    The group that had received mindfulness training had more balanced activations in both the left and right sides of the brain than those who had no mindfulness training, and importantly, they showed less self-referencing (fear, guilt, shame, etc.) while experiencing emotion.

    By reducing the activation of the region associated with the self, mindfulness can help children view their emotions from a more detached point of view, and therefore deal with these emotions more effectively.

    If you would like your children to learn mindfulness techniques, but don’t know where to start, the Relax Kids product range introduces children to mindfulness in a fun, simple and way. The https://relaxkids.com/product/princesses/ & https://relaxkids.com/product/superheroes/ (Princesses CD and Superheroes CD) transforms well known fairytales into simple guided-meditations, with mindfulness techniques like breathing exercises and muscle relaxation interweaved throughout.

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    Teaching creativity to Children 

    ”Imagination is more important than knowledge” -Albert Einstein

    Theres no doubting that Albert Einstein was a genius. He knew that teaching creativity to children is vital to their emotional development, as well as their academic development.

    Simply reciting learned facts and memorised sums might temporarily help children pass tests, but it will not help them develop their own learning style and creativity. Children need to have their imaginations stimulated regularly in order to grow. The imagination is like a muscle that needs to be worked out regularly!

    Imagination gives birth to new ideas, creative problem solving and reasoning, and creative thinking, skills which are important for children’s ongoing academic success and helping them develop a life-long love of learning.

    So how can I help stimulate my child’s imagination?

    Read to your child. The Relax Kids Aladdin’s Magic Carpet book https://relaxkids.com/product/aladdins-magic-carpet/ contains 52 fairytales transformed into meditations. These stories ask your child to imagine they Aladdin on his magic carpet, or Jack climbing up the Beanstalk. Each story will help your child develop their imagination, while introducing them to simple relaxation techniques.

     Creative Writing! Writing helps children simultaneously develop language skills and broaden their imaginations. Why not have a go at writing with your children? Haikus are very simple, three-line poems.

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    NEW AFFIRMATION WALL CHART

    We are also very excited to announce our new Affirmation Wall Chart is now available.

    The Relax Kids Affirmation wall chart is one of our most popular products and it is so wonderful to hear stories of children using them each day. We received feedback that the calendar was too big and so we have halved the size and made it double-sided so there are 6 months on each side.

    The wall chart is even more colourful and will fit perfectly on a fridge, cupboard or door. The Affirmation Wall Charts is a staple now in many Relax Kids homes, so now is the time to buy them ready for Jan 1st.

    They are perfect for giving to your school or family or popping in a Christmas stocking.

    Get your Wall Chart here: https://relaxkids.com/product/calendar/

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    Introduce your Children to Relaxation

    Introducing Relaxation to Children with ADHD

    You might think that Relaxation and ADHD don’t really go together, as children with the condition can find it difficult to sit still for more than a few minutes. However, Relax Kids products and exercises have had a remarkable impact on many children with ADHD.

     Symptoms of ADHD can appear in very young children, and most doctors agree that early intervention techniques (not including the use of prescribed medication like Ritalin) can be extremely beneficial for children with the condition.

     Studies have shown relaxation techniques to be a highly effective treatment for children with ADHD. These techniques can include breathing exercises, progressive muscle relaxation and visualisation.

    Introducing children with ADHD to meditation may seem like a difficult task, but the long term benefits are worth it! Children can learn simple but effective relaxation techniques that they will be able to use at times when you are not able to be with them, like at school or sports clubs.

     It is never too early to introduce children to relaxation. One study has found evidence that children as young as five, with or without ADHD, can learn, use and benefit from relaxation techniques.

     Relax Kids creates simple resources that teach children breathing exercises, affirmation exercises, progressive muscle relaxation and simple calming visualisations. Over time, children with ADHD will be able to use these techniques when they need to be still or when they need a moment of peace and calm.

     One of our trained Relax Kids coaches, Angela, has been working one-to-one with a boy who is in the process of being diagnosed with ADHD. She has seen amazing improvement in him after using the Relax Kids exercises and relaxation techniques for a few months. This is what she had to say:

    Over the months I have watched Oliver grow in confidence within himself, he loves to lay on the floor and make-up stories. We always start by imagining we are walking up different coloured steps, each step has a positive word on, and we take in turns to say a colour and emotion (yellow- amazing, blue -super, green- incredible, red- happy, etc.) Then we take a few sentences each to create a magical story. He will be happy to do that for 20 minutes! When I first met him he would never have spent that time laying or even making up a story.

     Olivers mum can barely believe the positive difference in him! This is what she had to say:

    Oliver has been attending Relax kids with Angela for nearly 9 months. From the first session he loved the concept and we feel it was just what he needed: calm, positive, gorgeous energy! Angela has reinforced what we believe at home, that he can succeed and fly given the right tools. Oliver is now having one-to-one sessions with Angela as we are in the process of a diagnosis for ADHD for Oliver. I can honestly say that I love the concept of Relax Kids and that in all my years of doing kids clubs with my 3 children I have never experienced anything like Relax Kids. To teach our children that they are all beautiful, perfect and that they all have the ability to find their inner peace and calm is such a life skill!’

    If your child has been diagnosed with ADHD, or is in the process of a diagnosis, why not send them to a Relax Kids class? Relax Kids classes take children from a high energy to a low energy, using movement, fun and games, breathing exercises, peer massage, affirmation activities, and finally relaxing visualisations.

     Our coaches are trained to work with children to help reduce hyperactivity and aid concentration skills. And like Angela, many of our coaches are available to work one-on-one with children who have additional needs.

    If you would like to work with children and you think you have the potential to help children like Oliver, find out more about our training course and becoming a Relax Kids Coach: https://relaxkids.com/training/

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    Help children manage emotions 

    How mindfulness affects the brain 

    Mindfulness techniques are used by experts all over the world to help teach people to manage their emotions in a positive way including psychologists and medical researchers. The University of Oxford even has its own dedicated Mindfulness Centre, which continues to research the effects and development of mindfulness techniques.

    Teaching mindfulness techniques to children can help them become more aware of their feelings and emotions, and teaches them positive ways of addressing and responding to those emotions.

    These techniques can include breathing exercises, muscle relaxations, affirmations, positive affirmations, and meditation or visualisation. Relax Kids uses all of these techniques throughout the entire product range and in Relax Kids Classes to help children learn how to deal positively with emotions like anger, worry, stress and low self-esteem.

    There have been studies to record whether mindfulness techniques can actually affect the way we experience emotions, rather than just improving the way we respond to them.

    Dr Zindel Segal from the University of Toronto conducted a study that showed that mindfulness can affect the way we experience sadness. In his study, he taught half his group of volunteers mindfulness techniques, whereas the other half of the group received no mindfulness training. He then showed both groups the same set of video clips that were designed to invoke sadness, while scanning their brains to see which areas of the left and right side were activated.

    The group that had received mindfulness training had more balanced activations in both the left and right sides of the brain than those who had no mindfulness training, and importantly, they showed less self-referencing (fear, guilt, shame, etc.) while experiencing emotion.

    By reducing the activation of the region associated with the self, mindfulness can help children view their emotions from a more detached point of view, and therefore deal with these emotions more effectively.

    If you would like your children to learn mindfulness techniques, but don’t know where to start, the Relax Kids product range introduces children to mindfulness in a fun, simple and magical way. The fairytale range (https://relaxkids.com/product/princesses/and https://relaxkids.com/product/superheroes/) transforms well known fairytales into simple guided-meditations, with mindfulness techniques like breathing exercises and muscle relaxation interweaved throughout.

    Relax Kids classes take children on a different magical adventure which will boost children’s creativity, confidence, self-esteem, help them make new friends and have fun, all while learning simple mindfulness techniques and exercises that they can use for life!

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    Relaxation and children with ADHD

    How can relax kids help children with ADHD

    The Royal Scottish National Orchestra (RSNO) with the Association of Registrars of Scotland will offer a music CD to babies born over the next year. (2012)

    The disc will include classical music, traditional Scottish songs and popular children’s nursery rhymes. The CD is expected to be given to around 60,000 families in Scotland!

    The decision was made after several studies have demonstrated the benefits of playing music to infants. Music has been shown to improve children’s cognitive development by stimulating both the left and right side of their brains simultaneously, and helping them develop skills that will be useful in later life, such as improved spatial-temporal awareness -which will help them in maths lessons!

    Playing music to children can also develop their imaginations, creativity and emotional development.

    Scientists have found a link between between experiencing positive emotions and heightened cognitive state in children.* Which means that soothing music that makes children