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

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.

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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

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

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

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

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.

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

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

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?

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

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.

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.

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.

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

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.

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

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!

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.

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.

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

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.

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

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

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.

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

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!

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.

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.

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.

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

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.

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

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/ 

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.

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.

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/ 

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!

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.

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?

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.

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!

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

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.

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.

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.

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.

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.

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/ 

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/ 

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.

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!

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.

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.

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

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!

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.

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/

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

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

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.

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

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

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!

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!

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/

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

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.

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/

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!

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/

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/

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/

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 

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

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/

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/

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/

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/

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 

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 .

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.

Star Cards

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.

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.

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>

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.

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.

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/ 

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!

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!

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.

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/

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.

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/

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. 

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’.

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/

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/ 

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.

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/

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.

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.

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.

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/ 

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.

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/ 

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:

The Dream Machine

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!

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!

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.

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!

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.

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.

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.

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!

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.

Nature CD

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.

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/

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

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). 

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.

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.

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. 

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/ 

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. 

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/ 

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.”

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

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/ 

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/ 

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/

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.

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

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

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!

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

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.

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.

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.

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/

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/

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.

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/

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.

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/

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.

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!

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.

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.

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.

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.

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.

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/ 

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!

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

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/

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.

”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.

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/

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/

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!

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 feel happy and safe, such as nursery rhymes, can speed up children’s learning development!

Relax Kids have created the CD Little-Stars for toddlers and early years. The CD has soothing music and a selection of familiar nursery rhymes sang by Marneta Viegas, who also interweaves very simple relaxation techniques between each track.

Little Stars combines the benefits of relaxing music and the benefits of relaxation, with very simple guided relaxation exercises, like 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! https://relaxkids.com/product/little-stars/

💜 OUR BIG GIVEAWAY

To celebrate World Kindness Day, yesterday, we are running a Big Giveaway.

We have OVER £750 worth of prizes up for grabs.

We have 5 Christmas boxes (worth over £150 each) to giveaway. Each box is filled with Relax Kids books and CDs and a variety of magical Christmas items to help you prepare for Christmas.

To enter the big Giveaway, click here and leave your email before November 30th.

Names will be drawn on December 1st and winners will be announced and notified.

This giveaway is for residents of the UK only.

Good Luck!

What happens when you are stressed

When you are stress, your body releases adrenaline which increases your breathing and heart rate, getting you ready to defend yourself (fight) or run away (flight). You sweat more and mouth becomes dry.

It takes time for the body to recover and the adrenaline levels to subside.

If you are stressed on a long term basis, the body will continue to produce adrenaline which can have a negative effect on your physical and mental health.

Cortiso is another stress hormone that increases in the body when there is a threat or stress. Short-term, cortisol can help you deal with an immediate emergency by giving you a quick burst of energy, heighten your memory and awareness and reduce your sensitivity to pain. However, if you are stressed over a long period of time cortisol can have a negative effect on the body by lowering immunity, blurring thinking, decreasing muscle mass and bone density, increase fat storage and imbalance sugar levels.

Encourage children to learn how to manage stress.

What is stopping us being kind everyday…

Today is World Kindness day, a day where we promote and celebrate acts of kindness. Whilst this is all well and good, but why should we just dedicate one day, why shouldn’t every day be World Kindness Day?

The benefits of kindness are endless, not only does the person on the receiving end profit from it, but the person who is sharing it can also feel a sense of joy.

Being kind to others gives you a healthier heart and a happier mind. It also decreases negative aspects of life such as anxiety, depression and stress.

And how difficult is it to be kind? It doesn’t take a lot to smile at someone, let a car out in traffic, or give somebody a meaningful compliment. This small act may well make that person’s day and inspire them to do the same as you did. That knock on effect could mean everyone spreading kindness across the globe.

Does anybody have a viable excuse not to be kind? We have our bad days, but there is no need to bring others into it. In fact, doing a positive thing for someone else may actually make us feel better.

So instead of celebrating kindness for just one day, let’s spread kindness every single day of our lives!

Teaching children to be grateful

It is so easy to focus on what we don’t have in this modern world and forget the incredible things we do have.

Encouraging children to be grateful is the first step in helping them to learn the meaning of internal happiness.

Children can make their own Gratitude Box and add items and words and notes to help them maintain an attitude of gratitude.

Let children find and decorate a box. ;They can add their gratitude list or write all the things they are grateful for on their box. Items such as chars to symbolise what they are grateful for can be added to the box.

Children can also make gratitude cards and place them in the box.

Let children add to their Gratitude Box every day or week, and watch how it fills over the months.

and mindfully ever present

As a child, did you love listening to and reading fairy stories? Despite their dark undertones, fairytales gave us a feeling of safety and security as we heard stories of witches, goblins, giants and trolls. Do you remember being drawn to the concept of living happily ever after. Cinderella skipped off in her glass slippers with her prince, Snow White and Sleeping Beauty awoke with one kiss while the Beast and frog turned into beautiful princes.

We long for that world where we can be truly happy, feel deeply loved and understood, be at peace and have all our wishes and dreams fulfilled.

However, if we take time to stop, we might just be able to notice that we can choose to be happy now in this moment. We can bring that feeling of happily ever after to the present rather than wishing, hoping and wanting it for the future.

Moments of mindfulness can bring that sense of peace and happiness to the present. When we become aware of our breathing, we get a deeper sense of the wonder and beauty of being alive. Mindfulness breathes life into our life, where we awaken like Sleeping Beauty from a slumber. Mindfulness allows us to walk on this earth, being aware of every step and sensation. Even without glass slippers, each step can be one filled with joy. Mindfulness allows us to stop, smell the roses and bite into and enjoy a rosy red apple.

May we all live happily ever present!

Helping children manage stress

Children are under more pressure and stress than ever. A ChildLine National Exam Stress Survey revealed that 96% of the 1300 children who completed the survey felt anxious about exams and revision. Noise, pollution, technology, peer pressure are all tapping away at their mental, emotional and physical health. There is no doubt that stress is taking a toll on our children’s health and well-being.

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 into their day and it will become a habit that children enjoy.

Relaxation is not just an enjoyable and calming extra curricular activity but is becoming as essential as exercise to help the mind and emotions cope from the constant babble of knowledge and digital commotion which consistently occupies the brain. Switching off time and unplugging is crucial allowing the brain to rejuvenate.

He now takes himself off without being asked, when he feels himself getting angry. He will go upstairs and listen to a relaxation story to help calm himself down.

Natalie has a ten year old son with Auditory Processing Disorder and traumatic stress disorder resulting in extreme anxiety. She has been using relaxation techniques with him for a number of years and noticed that he is able to self regulate.

When we are under excessive pressure, the body goes into the flight or flight mode where the sympathetic nervous system kicks in setting off increased metabolism, blood pressure, breathing and heart rate. The stress response is designed to help us cope when we are under threat but repeated releases of the nasty cocktail of adrenaline and cortisol create uncomfortable physiological changes such as headaches, upset stomachs, shallow breathing, racing heartbeat and muscle tension. Most children are now under constant stress with the increase of school tests, fast moving and full timetables as well as family problems and peer pressure which can increase anxiety.

Kate Connell started using relaxation techniques with her six year old daughter who was experiencing generalised anxiety and acute separation anxiety. Her sleeping eating and energy for life were all affected and she went from being a bouncy smiley confident girl to an anxious timid and nervous girl. We started listening to relaxation CDs together and practised doing some breathing and affirmations. Her sleep soon improved and we were able to talk through her worries. She is now the bouncy confident girl she used to be and still listens to the relaxation CD every night.

Relaxation gives children an opportunity to relieve some of this pressure, providing much needed time out to recharge and restore. Regular relaxation brings the body back to a point of rest allowing it to regulate the stress hormones and allows the autonomic nervous system functioning return to normal. This in turn helps improve concentration and focus. Learning relaxation provides children with the skill to not only recognise stress but gives them a tool kit to manage stressful life situations.

Gillians Fitzsimmond’s twelve year old daughter was quite resistant to relaxation but starting trying simple techniques. In an exam, she became aware of her feet and planted them firmly on the floor. She took a few deep breaths in and said to herself; the answers will come; and moved on to something else. Within ten minutes, the answers had come and she managed to complete the task without stress. My other daughter has special needs and has being doing breathing techniques to manage her anxiety around dogs.

Teaching relaxation techniques to children gives them an opportunity to self regulate and be in control of their emotions.

Kath Rutledge started using relaxing with her daughter three years ago. Over the years she has noticed a marked change in her daughter’s confidence and sleeping habits. Her five year old daughter now sleeps right through the night after practising regular relaxation at bedtime where she used to wake up at least three to four times each night. Not only is she sleeping better, but there has been a marked improvement in her confidence levels.

Introducing regular relaxation to your home will help hyperactivity, behaviour management and sleep. It is easy to do and requires little equipment. Find simple relaxation exercises for children than are fun and creative to engage your child. Ideally you need a book of relaxations/meditations or a CD. Once you gain confidence you can make up your own relaxation story scripts. Start introducing the exercises when children are calm and then you can remind them to try the relaxation tools when they are anxious. You might find that your children remind you to relax, disappear off to their relaxation corner when they need time out and ask to relax as a family. A relaxed family is definitely a happy one.

What to expect when you’re expecting …to take our training!

If you’ve been following our series of training blogs, you’ll be looking for information about what a Relax Kids training course actually includes.

Our full day training course is fun, learning, and relaxation.

You will be expected to get fully involved and give your mental, physical and creative all! Our course takes you through our seven steps of:

Move – Play – Stretch – Feel – Breathe – Believe – Relax

Each stage is exhaustively explored, with coaches acting out and taking part in the activities the kids will themselves do during Relax Kids sessions. This is a full on day, so remember to wear comfortable bottoms and trainers! If you have any mobility problems, or don’t feel comfortable sitting on the floor for long stretches of time, don’t worry! Each of our venues can provide chairs to accommodate you, and you’re more than welcome to bring your own cushions and supports to the class.

MOVE

Can you fizz like lemonade, stomp like an angry giant, or be a floppy puppet? If not, you’ll quickly learn in the move section, which focuses on physical warm-ups for your Relax Kids sessions

PLAY

Growl like a tiger, walk tall like a giraffe, crawl like a worm on the floor! Yes, that&rsquo;s you as well as the kids! Learn dozens of brilliant games to foster a sense of class community and fun for your sessions

STRETCH

It’s time to take it down a notch while still staying active and physical. Our trainer will take you through easy, simple, and kid-friendly yoga poses, like Tall Trees, Mighty Mountains, and Serene Swans. This stage of the class will help to start rein in your kids energy levels.

FEEL

This is usually our busy coaches favourite part of the day. With your permission, take part in clothed massage with the other trainers. Learn the best techniques to release tension, de-stress and promote relaxation. Enjoy the endorphins that come from positive physical touch.

BREATHE

Take a moment to take a deep breath. And another. And another. This stage of the training teaches our coaches those all-important breathing exercises that promote physical and mental relaxation and tie in to both the preceding and following stages.

BELIEVE

It is important to give yourself the self-affirmations we need on a daily basis. Whether your hair isn’t playing ball, or you’re just feeling a bit down, it’s very important to remind yourself of the love and positivity all around you; of your own and others unique worth. Learn kid-friendly affirmations that will help them build confidence and tackle self-esteem issues.

RELAX.

And relax. You’ve earned it. Learn how to give a guided meditation or visualization session for children, whilst enjoying the tranquility it brings to you as well.

Once you’ve learned all of these techniques, you’re almost ready to go.

Our second part of the training gives you the nuts and bolts and practical information so necessary to starting up your own business. Learn about the best way to advertise, how to build relationships with local schools and yoga studios, and get information on pricing and class sizes from out experienced trainers.

After all of this, it’s time to go on your own adventure. Set off into the world, and start your own classes. And always remember to Relax, Kids!

Do you get the feeling of a huge pit opening in your stomach every time you walk into a Hospital? 

Although we at Relax Kids greatly appreciate the work that doctors and nurses do to look after us all, we can’t help but feel a little nervous whenever we have to go to a Hospital. Just imagine how scary it can be for a child with a chronic illness or disease and having to deal with all of the unpleasant and painful procedures while not really understanding what’s going on, and feeling very ill to boot.

It’s these sorts of challenging situations where a creative and unconventional approach can be really productive. For many children with serious conditions and diseases, Relax Kids has offered peace and relief. Here are just a few of our success stories.

A 10-year-old boy was diagnosed with cancer, and after lots of blood tests developed a needle phobia. On Christmas day, he was rushed back into hospital. The staff needed to do more tests and administer emergency medication through a cannula. The boy refused everything and was angry and frightened. He was about to be sedated when his Mother decided to talk him through one of his Relax Kids meditations. The hospital staff were all amazed as he had his tests and scans with no problems or anxieties.

One little boy, who has a serious medical condition, required regular injections. From this, he had developed a severe needle phobia. However, after discovering Relax Kids, what would normally be a traumatic experience having his cannula inserted became a painless and tranquil session as he listened to his favourite Relax Kids CD. His father Colin said, “He was almost oblivious and I wanted to tell you how grateful I am that there is such a tool!”

An 8-year-old boy was suffering from tinnitus, making it difficult for him to get to sleep. His ENT specialist suggested music and playing Relax Kids CDS. It has helped him relax at bedtime, and has reduced his anxiety about his condition. His mother said: He often asks if he can have it on when he is gong to bed.

Have you got any amazing stories to share with us? Let us know in the comments or on one of our Facebook groups!

Make sure your child has the best day ever with these good habits.

Relax – Ask your child to lie in bed and relax and breathe just for a minute or two.

Stretch – While they are in bed, let them stretch like a cat. They can stretch in anyway that feels good. Stretching is great to help calm the mind and wakes up the body.

 Drink – We become dehydrated during sleep so make sure your child drinks a glass of water that has been left by the bed. This will give their brain and brain a boost.

Say THANK YOU- While they are getting ready, remind them to be grateful for all the good things in their life. Older children could write three things in their gratitude diary and younger children can tell you what they are happy for in their life.

 Mirror Mirror – When they are looking in the mirror brushing their hair or teeth, remind them to say or think things that they love abut themselves.

Let’s get splashing

There is one thing we can count on, and that is, we can expect our fair share of rainy days. Ee’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 is 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!

Children love Halloween, and with so much fun to be had, they are likely to tire themselves out with all the day’s excitement! If children need a moment to chill out and relax before putting on their masks, pumpkin carving, 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 they have been lying still for. The aim is to get the children to be as calm as possible, hoping they then drop off to sleep!

The Black Cat – This lovely relaxing massage technique 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 a 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 at how well this
works!

Relax Kids Wizards MP3 Download – If your child loves Harry Potter, this is the album for them! This downloadable album is filled with enchanted stories turned into guided meditations for children who love magic! This album teaches simple breathing exercises, progressive muscle relaxation and imaginative visualisation. Play these tracks with your child to help them relax and develop their imagination.

We currently have a special offer – Purchase our Halloween Bundle containing our new Halloween pack and the Wizard MP3 for only £8.99 RRP £17.99! Offer ends 7th November

#happyhalloween #wizards#halloweenexercises#halloweenfun #halloweentreat #relaxkids

50% discount on a selection of Relax Kids CDs

Order any of these CDs before Midnight on October 31st and get them HALF PRICE!!

Now is your chance to build your Relax Kids CD collection with this incredible offer.

Feel free to contact us If you need help choosing the right CD (we have a selection for adults and children of all ages), email help@relaxkids.com with the age of the children and we can help.

Get your 50% off NOW!

Please share this with your family and friends.

Are you living your dream life?

Join the How to Create your Dream Life webinar October 5th 8pm (UK time)

Come and take an hour out of your busy life to pause and think about your life, dream and manifest the life you would love to live.

Our fun visioning workshop will help you can get clarity on your future, plan how you can be of service doing what you love and then we will see how we can help bring your dreams closer.

You will receive a MY DREAM LIFE workbook to download and print.

Everyone attending will also receive a FREE Relax and Sleep MP3 worth £12.99 and a downloadable Confidence Kit.

The webinar will be hosted by Marneta Viegas – Relax Kids founder who has spent the last 30 years using a variety of techniques to live the life she wants. 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.

Book your place today!

Spaces limited

www.relaxkids.com/dream-life

Read the inspiring story, told by the founder of Relax Kids…

The Accidental Author – how Relax Kids began…

When I was choosing my options at school, I had no idea I would be an author. Being an author sounded so important and clever yet romantic and a distant dream that so few can claim. I wasn’t even particularly good at English, although I had a deep interest in drama and storytelling.

After graduating with a BA in Performing Arts and later training in Mime, I stumbled into a clowning career. I was even invited to perform at HRH Prince of Wales 50th Birthday at Buckingham Palace, as well as a cluster of celebrity parties who were enamoured by my storytelling rather than buffoonery style.

Over the 13 years of party entertaining, I noticed a change in children’s behaviour. I noticed how they were becoming more and more hyperactive, less able to listen and sit still and concentrate on my (hopefully wonderful) show.

Having been introduced to meditation and yoga when I was 12 by my mother, I felt that meditation techniques would help children focus and concentrate and started using a few of these techniques in my shows. When I was a child I was laughed at for meditating and years later a few laughed at my idea of meditation for children.

At that time, at the end of the 90s, meditation was relatively unheard of. Parents were scared that it might be spiritual or associated with the occult, so I had to find a way to introduce these amazingly simple techniques to children in a way that parents would find acceptable.

Having loved fairy tales (I wrote and directed a pantomime each year, using one of my favourite fairy tales, for 15 years), I had the thought to combine fairy stories and relaxation exercises. Children would imagine they were Jack climbing the beanstalk and floating in the clouds or Sleeping Beauty lying still on a feather bed. Once I had the idea I wrote the meditations very quickly. They seemed to flow beautifully once I was in a relaxed space.

I was so lucky that O-Books were interested in my book and actually wanted me to submit two books. I was informed that it would be a year until the books were out. I felt so impatient as I felt children needed something now and a year seemed too far off. At the time, my mother gave me an early inheritance to put a deposit down on a flat in London. I informed her I was going to use the money to make relaxation CDs for children. I intended to make audio copies of the book even though I had no idea what it would entail.

A few months later, I had a small range of products & the first of their kind in the UK. I gave the brand a name Relax Kids (says what it does on the tin) and initially gave products away to friends and family. I took them to my children&rsquo;s parties and talked to parents about them, encouraging them to trial them. The word started to spread as parents were having great results and so were telling other parents and even taking them into school and telling teachers. I did try some costly advertising including one directory that was over a thousand pounds and brought no return.

To promote the brand, I went to Mind Body Spirit and Education conferences and tried to talk at as many conferences as I could. In 2005, I went on Dragons Den with the products. Although the Dragons didn’t see how Relax Kids was a viable business, two of them asked to use the CDs with their own children. Television exposure helped raise the profile almost overnight and orders went up considerably. Being featured in local and national press helped raise public awareness.

All the major bookshops were interested in the products, but it was too niche and they didn’t know where to position them. I stopped pursuing the big shops and worked directly with my customers.

Intense meetings with buyers gave me a headache while I enjoyed customer interaction and feedback. This was so much more important to me than being in a big shop. I also focused on getting some distributors who would promote and sell the products at exhibitions and in catalogues. I worked alongside O-Books and took support from their fantastic distribution and marketing network.

Alongside the products, I created Relax Kids classes for children, and then a training course to teach adults to run their own business teaching classes and selling the products, so making a profit. This was a great way to help promote the products. I created training for schools and bundle deals of products so encouraging teachers to use Relax Kids in their school. The growth was slow and steady and as I needed it, I took on more staff, allowing me to do what I did best (create and teach).

In 2013, (10 years after publishing the first two books) I was approached by the Dutch publisher who had my books. They wanted me to write a third book. I accepted the challenge in an instant and within a month, the book was written. I thought it was a perfect opportunity to offer the book to O-Books and then got inspired to write four more. All five books will be published this year and I am currently working on another four, including one about my dog, Ronnie Barker (The Tail of Ronnie Barker). I tend to do projects together as I get easily bored and need the variety. It can get confusing and difficult to co-ordinate and manage, but keeps my interest and passion alive.

17 years ago, I had no idea my simple idea would be taken on by so many families and schools. I did not realise that I was creating a brand at the time. It has been backbreaking and heartbreaking at times. I have made many mistakes, but I feel so grateful that I have had this experience and I am so grateful to John Hunt and O-Books for giving me this opportunity. I am proud to say that I was at the beginning of the mindfulness revolution & I was around before many others at a time where people laughed at the idea of meditation for children.

Sometimes there is no better feeling than reading a book you just can’t put down and that is exactly what the folks over at Relax Kids Lancaster are experiencing at the minute.

Stefanie’s son was settling down for bed after a long day and needed a way to relax. Relax Kids new book, The Dream Machine, was the perfect way to allow him to unwind and feel calm. The Dream Machine is like no other book you’ve ever read before. Stefanie said: ‘you get to chose your own adventure, how you travel and who you meet by following the pages’.

Her son was so pleased with the book, he said he ‘didn’t like it, he LOVED it!’.

We are so excited about The Dream Machine and it’s amazing to see how many children and their parents are loving every page. You can pick up your copy here – https://relaxkids.com/product/dream-machine/

Get your claws on our “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, 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/

Read what happened when Relax Kids, North Tyneside, tried something a little different…

Angela and Louise, from Relax Kids North Tyneside, fancied trying something a little different for their summer holiday classes. They decided to offer some relaxing morning classes on the beach down on King Edwards Bay, in Tyne mouth. Unsurprisingly, these booked up fast!

The mums were sold on the invitation to ‘pull up a deckchair, grab a coffee and watch as we teach your little one the art of relaxation’.

Luckily the sun shone down whilst Louise and Angela were able to use these beautiful surroundings for some lovely mindful moments with the children. Feeling the warm sun on their faces, the cool breeze blowing gently in their hair and the sand beneath their fingers. This, coupled with a heap of fun made it the perfect Relax Kids location for sunny days!

The children from the first session enjoyed it so much that most of them rebooked for the second one to do it all over again!

Angela and Louise’s most memorable highlights were – ‘the sunshine, holding hands with the children and shouting we are awesome as we jumped over waves and our visit from a beautiful little white butterfly, who fluttered down into our group and stayed for the relaxation at the end!’

Learn how Relax Kids meets the needs of everybody…

One of the wonderful things about the Relax Kids programme is how it can be adapted to suit different ages, groups and needs.

One of our coaches in Bury, Aislinn Marek, has been using the programme in a number of different ways. She offers ‘Little Stars’ classes, for pre-schoolers, in private nurseries as well as a community class. The sessions tend to be shorter than regular Relax Kids classes, due to the age of the children, but the 7-steps are still followed, and the children love the fun-filled classes. Parents or nursery staff are encouraged to join in and learn valuable skills to support the children in their day to day routines.

Aislinn also delivers ‘Magical Adventures’ classes for primary school aged children. She delivers these classes in schools as after-school curricula in community venues. One local studio, which offers pilates, Nia dance and yoga was keen to add something for children to their timetable, and Aislinn has now been delivering Relax Kids sessions there for over a year now. One school Aislinn works in have used their Sports Premium money to fund weekly classes. So far, Years 5 and 6 have benefitted from six-session each.

Where it’s not possible for children to attend group sessions, Aislinn offers 1:1 sessions, usually within the child’s home. These sessions can be adapted to suit the child’s needs and interests.

And the classes aren’t just for children. Aislinn has used the Relax Kids steps and, as many of our coaches do, adapted them to use with adults. Aislinn offers sessions to the school and nursery staff that she works with, as she firmly believes that they should have an understanding of the classes and the benefits, and experience it for themselves. Aislinn also runs a regular community class, ‘Just Relax’; a four-week relaxation programme for adults to experience different ways of truly switching off from their busy lives.

You can find out more about our classes at – https://relaxkids.com/find-a-coach/

For more information on the classes Aislinn runs in Bury, please do visit her website: https://www.thecalmwithin.co.uk

Read about Karen’s experience running classes for children with additional needs

Karen Ault is our Relax Kids coach in Castle Donnington, Leicestershire. She has been running Relax Kids classes with children and young adults with additional needs. Here is her experience.

‘Having had previous experience working with children who have additional needs, I really wanted to try the seven-step Relax Kids programme, knowing they really could benefit as all children and adults do. It didn’t really need that much adaptation and all parents/carers are expected to stay to minimise risks to the children.

‘After a quick introduction, we went straight into movement. Most of the children have got quite severe cerebral palsy and are wheelchair bound so I did a simple mirror movement asking the adults to sit opposite, moving the child’s arms as they made bee noises and flying movement. The able-bodied and other children in the group enjoyed doing this to their parents/carers and one little boy who has autism simply did not take his eyes off his daddy and mirrored movements back. I asked the adults to blow raspberries on their child’s arms or neck which made them move or giggle. We played parachute games after and this created lots of giggles. We also played ‘What’s the time Mr Wolf?’ using an able-bodied child to do the running and chasing while the adults pushed the wheelchairs. I wanted the children to experience the thrill of being chased.’

‘Relaxation, of course, was their favourite part. I used blankets and put the wheelchairs in rest mode so they were lying down, we also used lots of sensory objects such as feather dusters, handheld massagers, brushes and pebbles to gently brush on a child’s arm or stroke their face.’

‘It was a huge success.’

With thanks to Karen’s amazing work, all children are able to experience the magic Relax Kids has to offer.

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 and Mood 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 to 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.

For Star Cards – https://relaxkids.com/product/star-cards/

For Mood Cards – https://relaxkids.com/product/mood-cards/

What positive affirmation will you draw today?

The folks over in Hastings, Relax Kids 1066, have been feeling the RK magic lately.

The children have been running around like fireworks, releasing all their energy with slight help from the music of Katy Perry.

After, they all made ‘Calm Jars’, crammed full with beautiful, sparkly, glitter. The ladies said that the children ‘couldn’t wait to share them with their friends and family’. How adorable!

To find a coach in your area please click here – https://relaxkids.com/find-a-coach/

Learn how meditation can help you in every day situations…

I started meditating when I was 12, I was introduced by my mum. Meditation was all so new and we were different and considered hippy then.

I was the only vegetarian at school, in those days, vegetarian meant taking the meat off the salad or sandwich, there were no options.

I used to get laughed at school for being different and doing meditation. But, even then, I knew it was a good thing to do, I think it helped me cope with exam stress. Even in my driving exam, I could feel myself getting worked up during the reverse parking. I asked the examiner if I could have a minute silence, he agreed and I did it in one. I PASSED!

Meditation is so simple, it is just about finding the space of peace that is inside. My meditation teacher told the story of the Indian Princess who lost her necklace. She looked everywhere for it and then she finally realised that it was around her neck all the time. I also heard the story about the Gods who wanted to hide peace of mind from mankind. Where can we put it so they won’t find it? I know, we can hide it at the top of the highest mountain. No, they will find it. I know, let’s hide it in the deepest ocean. No, they will find it. Where can we put it? I know, let’s put peace of mind in their heart. They would never think to search for it there. It’s a great story isn’t it – and SO TRUE – this is all of us.

I think that meditation really is that simple and mindfulness helps us become aware of our body, heart, brain and mind, so we can feel and focus on that peace.

I feel really fortunate that I have been able to use my own practice to help others, particularly children develop a sense of peace and self-awareness.

I honestly can’t think of a better job in the world.

We believe managing your anger is a skill that should be developed from a young age. Relax Kids offers a tool to help children learn just that, the ANGER MANAGEMENT CD helps children relax and manage their anger. 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.

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.

These tracks can be used to help bring peace and calm to children, as well as provide anger management tools to prevent future outbreaks. This CD 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 and simple anger management techniques.

Visit the Relax Kids website to find out more about helping children deal with anger management.

Pick up a copy of the ANGER MANAGEMENT CD here – https://relaxkids.com/product/anxiety-and-worry/

Feeling confident can bring so many benefits and possibilities into someone’s life, it gives people the motivation to reach new heights they may never have dreamt of.

Most athletes use positive affirmations and visualisations to help them achieve their sporting goal. There have been studies showing how athletes who just imagine they are scoring and achieving their goals, they perform as well as those who practise. Regular listening and saying positive affirmations can help your child feel more calm and confident.

When we say something positive, the body responds and we release endorphins and happy chemicals that make us feel great.

Our Self Esteem CD is an instant pick me up for helping your child feel motivated and confident. https://relaxkids.com/product/self-esteem/

Learn more about Relax Kids…

The Relax Kids training is suitable for those wanting to set up a business running relaxation and mindfulness classes for children, but also those who wish to add to their existing skill set.

The course gives you the tools to teach Relax Kids with confidence and competence.

Who is the course suitable for?

The Relax Kids training is suitable for those wanting to do something unique, rewarding and enjoyable. If you are passionate about making a positive impact on children’s lives, then this is the course for you!

If you are a parent, therapist, yoga/drama/dance teacher, this course will give you a wide range of tools to add to your box.

Why choose Relax Kids Training?

Relax Kids is the UK’s leading expert in children’s relaxation (founded in 2000). The Relax Kids system uses research-based relaxation techniques in a child-friendly, creative and imaginative way.

Our classes are Award Winning (The Relax Kids system was used in a project that won the 2011 Nursing Standards Award.

Relax Kids is recognised and recommended by doctors, psychologists, children’s therapists, play workers, teachers and social workers.

We have trained over 1600 coaches from 38 countries.

The course can be adapted for working with special needs, children of all ages and used in a variety of settings such as schools, hospitals and community centres.

Relax Kids classes are supported with a wide range of highly recommended and widely used products and resources.

Teach our unique and magical classes.

A Relax Kids class includes warm up and movement, fun drama-based games, relaxing mindfulness games, stretching and breathing exercises, massage, affirmations and visualisations. We take children from a high energy to a low energy and encourage them to relax while developing their creativity and imagination. Sessions support children’s mental and emotional well-being and give them tools manage stress and be more resilient, calm and confident.

Have fun teaching classes where children can go on a different adventure each week from pirates to outer space to wizards. Our classes are fun, lively, creative and most importantly – relaxing.

As a certified coach, you will be able to purchase class packs which include leaflets, posters, lesson plans, weekly handouts, kids passports and certificates as well as an affirmation item to pass around the class. Children really feel they are part of a club!

Relax Kids helps children:

Learn valuable mindfulness and relaxation tools.

Develop good mental health

Build self-confidence and self-esteem

Build emotional resilience

Self-regulate

Develop focus and concentration

Become more imaginative and creative

Manage anger, anxiety and stress

Increase brain-power

Feel happier

Relax Kids training is suitable for teachers, teaching assistants, parents, therapists, yoga instructors, nursery/kindergarten workers, social workers, special needs teachers, learning support workers, behaviour management consultants, drama and dance teachers and play therapists.

Course includes:

7 steps to teaching Relax Kids

Movement exercises, relaxation games, stretches, massage, breathing, affirmations and visualisations

How to plan a themed lesson

How to use the Relax Kids Products with Children

How to cope with problems in the classroom

Parachute games

Information about Earning Extra Income Selling Relax Kids products

How to run parent introduction courses

How to run Relax Kids Chill Skills session for teens

Ideas and tips on how to set up Chill and Chat parties for adults

How to set up Relax Kids birthday parties

Information and tips on how to set up classes

The Training covers the following topics-

Fun (short Relax Kids sample class)

Move (energetic movement exercises)

Play (fun and relaxing mindfulness games)

Stretch (calming stretches)

Feel (enjoyable peer and self-massage)

Breathe (peaceful breathing exercises)

Believe (positive affirmation exercises and games)

Relax (visualisations, relaxations and meditation)

Classroom management

Lesson Planning

Little Stars

Chill Skills

School/teacher mindfulness workshops

Parent workshops

Chill and Chat – Selling products

On the training you will receive a training Manual – full of exercises and ideas

The following manuals when in licence –

Little Stars Manual PDF

Teen (Chill Skills) workshop Manual PDF

Schools manual PDF

Parent relaxation manual PDF

Magical Birthday parties manual PDF

Chill and Chat parties manual PDF

Once you are certified and paid your license you will receive:

The following manuals when in licence – Little Stars Manual PDF

Teen (Chill Skills) workshop Manual PDF

Schools manual PDF

Parent relaxation manual PDF

Magical Birthday parties manual PDF

Chill and Chat parties manual PDF

Online operations/business info

Theme pack with lesson plans, posters, leaflets, music CD, handouts, certificates, passports, stickers and activity sheets

Certificate (on completion of 4 lesson plans and taster sessions)

License to teach classes and sell products at 40% profit

Access to coaches chat to receive support

Action plan and checklist

Access to a wide range of class and business resources

Logo to print

Business plan template

Vision and goals workbook

Variety of leaflets/posers

Marketing manual

Marketing materials

Schools marketing manual

Schools handout

Business tools

School handouts

Parent handouts

Presentation document

Lesson plans

Star charts

Certificate and handouts for children

Activity/colouring sheets

Policies

Accident report sheet

Emergency contact sheet

Risk assessment sheet

Parent registration sheets

Various letter templates

Headed paper

Order forms

Research documents

Photos and illustrations

Pictures to use for Facebook marketing

Ongoing Support

Online coaches portal – regular additions

Online coaches forum

Working with children who have autism can be a very challenging job, but it can also be one of the most rewarding. We had the pleasure of talking to one of our Relax Kids coaches, Audrey Clemenson, who has 12 years experience working with children who have autism.

Audrey, who is also a teacher, runs a number of Relax Kids classes for children with autism and their parents. She also incorporates the Relax Kids techniques into her classroom and encourages other teachers to adopt the same methods that work so well.

In her class, there are 6 children who have autism, some of whom are non-verbal, which can become quite challenging at times. Audrey has integrated Relax Kids into her afternoon classes, to allow the children to be calm and allow them to relax, preparing them for the rest of the day. Audrey tells us the children love it, as it helps build their confidence to know they are doing something that is achievable. They also appreciate the structure and repetitiveness it brings.

Another class in her school, with slightly older children, aged between 10 and 11, uses some of the Relax Kids methods. The teacher tells us that the children ‘have fun whilst learning new life skills’. She also added that it allows the children to chill out, which also benefits the teachers, as well as the children.

Audrey went on to say that it wasn’t just her class that benefits from Relax Kids, her son, who also has autism, uses Relax Kids methods to help him feel calm and prevent panic attacks.

We are incredibly inspired by Audreys work and how many children she has helped in her 12 years experience. Her hard work and dedication really is an inspiration to us all.

We love this idea from Nina…

In a world where social media piles pressure onto children and teenagers, it’s no wonder why they are struggling for confidence. Thanks to ‘Instagram celebrities’ portraying an unrealistic representation of life, most children feel they need the latest trainers or technology to fit in and be ‘popular’.

In times like these, children and teenagers need something to help improve their confidence and self-esteem, and this is where affirmations can make a real difference.

Relax Kids coach, Nina Dixon, from Dorset, has come up with a great positive affirmation idea – she has made her bathroom into a positive graffiti area.

‘The children love hearing the freedom to write on the walls too, and we can read them whilst on the loo!’, Nina told us.

Ideas like this can inspire people around the world to use positive affirmations to boost their confidence and self-esteem.

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.

Find ways children can manage their anxiety…

A lot of children find themselves feeling anxious about different things, many of these worries are a normal part of growing up.

From a young age, it’s common for children to experience separation anxiety, where they become attached to their parents and get upset when they’re separated from them. This is a normal stage in a children’s development and is something that tends to ease off when they grow older.

It’s also normal for young children to develop fears and phobias, these can be anything from a specific animal to the dark. Throughout childhood, it’s common for children to feel anxious around starting a new school or class, or when they have tests and exams. Some may also feel shy in social situations.

All of these feelings are most definitely normal, but children may not understand that at from such a young age, they may not know why they are feeling that way and that can only make them worry more. Some children may not know how to handle their inner feelings, which again might lead to making the situation worse.

Help your child manage their anxiety with Relax Kids’ ‘Anxiety and Worry CD’ https://relaxkids.com/product/anxiety-and-worry/

We all experience good and bad days, no matter who we are, we are all prone to those mornings where we wake up in a bad mood, not ready to face the day. Sometimes it can feel like a bird tapping and pecking away in your brain, each peck is another negative thought, filling your head with negativity and bad feelings. This can make it feel as if your head may explode.

Daisy wrote us a letter saying: ‘when I have to do something I really don’t want to do – like going to school or doing homework, or being asked to do something when I already have been asked, I get really frustrated straight away. I become yucky with my family and I just can’t think positively about anything when I feel like this. Please can you give me some ideas to help me in these situations?’

Luckily Marneta has a solution for this!

Marneta says when we have lots of negative thoughts, we have to be like a ninja warrior, using special ninja breathing to stop all these negative thoughts. She says we need to use a big ‘HUH’ breath, like a ninja would, five times. We can also use the ninja chops too. Carry on with another five ‘HUH’ breaths, you can even use affirmations with each breath, saying ‘I am great, I am confident’.

This will help you fight away the bird pecking in your head – you’ll feel a heat in your belly and feel the positive ninja energy. Each breath can be like building a forcefield up to fight away the bad thoughts.

Marneta also told us the story about two seeds in the ground during winter. One seed was saying how they couldn’t wait to grow up strong and powerful, feeling the warmth of the sun on their leaves, being excited to flourish into a beautiful flower. All while the second seed felt scared about what could happen next, ‘what if someone picks my petals’, fearing the worst! At the end of it, the seed who was full of positivity blossomed into a beautiful sunflower, all while the sad seed got left behind because they didn’t allow themselves to grow.

This story tells us to let ourselves grow and that it is fine to make a mistake on the way, there is nothing wrong with it. Pick yourself up and learn from what happened, this is how you grow into a strong and brilliant person.

This leaves us with the question, are you going to choose to be positive or negative today?

Being a Relax Kids coach can be one of the most rewarding jobs in the world. Seeing a young child’s confidence and self-esteem flourish from your actions is a feeling that cannot be beaten. This is the exact feeling our coach, Zoe, from Relax Kids Tyne and Wear must be experiencing right now.

She received a huge amount of outstanding feedback from the children in her class, all of them rating the session 10 out of 10!

One of the children said: ‘It helps with problems you either have at school or at home. I feel like I can express myself to Zoe and tell her what I want to tell her without feeling worried’.

Another added saying that: ‘Relax Kids makes me feel happy and myself again’.

The positive affect Zoe is having on these young children is truly inspirational, it’s so heartwarming to hear and we are all extremely proud of the work she is doing.

Learn how you can help make a difference in children’s lives by downloading our Relax Kids information pack: https://relaxkids.com/info-packs/

We all need sleep, it is really important for our minds and bodies, so we really must try to get as much as we can every night.

How do you feel when you are not getting enough? Most people feel a bit sleepy, but sometimes you can feel the opposite and want to jump around and be really noisy!

It can be very hard to concentrate at school and listen to what people are trying to say. You might find you become very forgetful which means it can be hard to remember things.

Did you know that having not enough sleep can mean you can be ill more often? Sleep can really help our immune system in our bodies fight infections. Our minds need sleep to help us feel more relaxed and to help stop us getting worried and anxious. Our minds need sleep to help us feel more without a good nights sleep. Lack of sleep can also make you very clumsy as it affects your nervous system. Sometimes when we are tired we can either eat too much or too little, so a good night sleep can help us eat the right amount.

If you are struggling to sleep, why not try one of our top ten tips:

Tense your body as tight as you can and relax

Yawn ten times

Imagine you are being rocked like a baby

Give your pillow a big hug

Imagine you are in a boat, rocking from side to side

Stroke your hand gently

Put your hand on your tummy and breathe in and out slowly

Say to yourself ‘I am calm and relaxed, I am calm and relaxed’

Count from 100 to 0 backwards really slowly

Pretend you are so tired and you just can’t stay awake

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.

And 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’, https://relaxkids.com/product/dream-machine/

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?

A poll run by Netmums showed there has been a 70% increase in children emotional problems. The Office for National Statistics says that 1 in 10 children are suffering from mental health problems such as depression and anxiety.

These reports are worrying for any parent, but there are things we can do to prevent our children from suffering from 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 happiest 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, for example, 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 to 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.

Our CD, Anxiety and Worry https://relaxkids.com/product/anxiety-and-worry/ is designed to help children manage their inner feelings.

Does your child lack concentration? Do they feel anxious at the idea of staying still? Would you like to help them relax and feel calmer?

Fidget toys are a great support for children who need sensory stimulation. They can help improve concentration and allow the brain to filter out noises and voices.

Give your child a fidget toy to help them feel more calm and relaxed manage their stress and anxiety.

Here are some fidget toy ideas:

A piece of velvet or textured cloth

Blu Tack

Putty

Velcro

Stress ball

Paperclips

Smooth pebble

The next time your child is feeling anxious about the idea of staying still or is lacking concentration, why not try one of our alternative ideas to a fidget toy?

Relax Kids offers a wide range of products to help children’s concentration, why not pick up a copy of our CD ‘Concentration’?

Available here: https://relaxkids.com/product/concentration/

There are a number of ways you can introduce relaxation and mindfulness into your home, one way can be through introducing a routine of relaxation – this can then bring a wealth of benefits for you and your child.

Mornings are often the most stressful time of the day, you are juggling getting yourself ready, whilst also trying your hardest to get your child ready for school, nobody enjoys the stress of the school run.

Try to take just two minutes in the morning to introduce some simple forms of relaxation, it will help set your child on the right track, for a relaxed and positive day. Why not try one of the activities below?

Waking – When they wake up, ask them to lay very still and think about all the wonderful things they want to do that day.

Morning relax – try a Relax Kids track from one of our CDs for a short relaxation.

Stretch – stretching up and back will help clear away any cobwebs from their sleep and give them an energy boost.

Shower power – when the children take a shower, ask them to imagine the water is washing away all their strength and anxiety.

Pick a card – Try the Relax Kids Star Cards or Moods Cards or download some printable cards from our website. Children can choose a card to give them a positive focus for the day.

Breathe – take in a deep breath into the tummy and breath out slowly. This is a simple exercise that can be done on the way to school, in the car or when walking.

Mindful walking – if you walk to school, try a spot of mindful walking. Ask your child to notice everything as they walk, notice the sights and the sounds.

After school can also be a tough period, the children may feel drained after a long day at school, or they may need something to occupy their minds before they start to drive you up the wall. Try any of these activities below to help the situation.

Stretch – bending forward (sitting on the floor or standing) helps aid relaxation. Try this for a few moments.

Chat – ask children how their day went. Talk about their stresses and worries. They could put their worries in a worry box or write or draw to get their anxiety out. You could discuss how they used their Star Card.

Time Out – Take some time out, not as a punishment, but to take a brain break after school. Let them relax on the sofa and listen to some music or enjoy a shoulder or hand rub. You might like to play one of the Relax Kids CDs here.

Finish off the day with a nice relaxation session to ensure your child sleeps well. You can read from one of the Relax Kids books or play a CD. Let your child get into a comfortable position as they sink into the bed and relax for a blissful nights sleep.

Order a Relax Kids product today: https://relaxkids.com/store/

Stress can come at us from all angles in today’s world, whether it’s a child stressed out about their exams or an adult having a tough period with their work, we can’t avoid. Thankfully, there are things we can do to avoid feeling so stressed out, so we’ve created easy ways to lower your stress levels.

Connect with other people

When we spend time with our friends and family, we often have a good laugh and have fun – this is a brilliant stress reliever!

Challenge yourself

Learning a new skill can help us become more confident and help us deal with stress. Why not try playing a new sport, or try something you’ve always wanted to.

Exercise

Exercise can help us clear our thoughts and relieve intense emotions, which then enables us to handle our problems more calm afterwards.

Be positive

Try to be grateful and look at the positive. Optimism can really change your mood and make you feel better.

If taking time to relax isn’t on your agenda, then it should be! ‘Me time’ is extremely important in today’s world where stress is coming at us in all different directions, from many different scenarios. If you’re lacking some inspiration, check out our 20 ways to relax below!

Bath

Cloud watch

Massage

Dance

Swim

Rest

Write

Music

Sit

Drink tea

Run

Breathe

Star watch

Meditate

Hug

Walk

Doodle

Colour

Smile

Sleep

What’s your favourite way to relax?

Thankfully, we are living in a world where mental health issues are becoming less of a stigma, more people are opening up about their problems and seeking help. However, some people do not realise children face these mental health issues too and one of the worst things about it is that the children may not realise why they are feeling that way.

To help reduce the number of children suffering in silence, we’ve put together a list of easy things to nurture a child’s mental health.

Actively listen before offering advice

Surround them with healthy adults

Teach them how to be safe

Use open-ended questions

Model forgiveness

Be present

Be patient

Have scheduled family time

Respond calmly when their emotions are elevated

Share your feelings and validate theirs

Limit electronic time for everyone

View their behaviour as a window to their needs and feelings

Tell the truth

Reach out and hug them

Model healthy behaviour

Be consistent and follow through with what promise

Believe them and in them

Practise relaxation exercises together

Recognise positive choices

Set and respect boundaries

A child’s mental health is just as important as an adult’s and we need to ensure we do all we can to nurture it and help keep them healthy.

Find your nearest Relax Kids class – https://relaxkids.com/find-a-coach/

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.

Find out all about the theory behind the 7 steps! 

Relax Kids uses a unique method to take children from high energy and stress levels to a state of relaxation that has been shown to have a positive impact on children’s mental and emotional health and wellbeing. The process involves movement exercises, social games, stretching, peer or self massage, breathing exercises, affirmations and relaxations including visualisations, mindful and autogenic exercises, all elements of which are evidence-based and play an important part in self-regulation.

Sessions are fun, interactive and inclusive and enable the child to engage and to fully experience the change for themselves. Seven-step holistic has been shown to have a positive affect on children’s mental and emotional health and wellbeing. The Relax Kids 7 steps are laid out in a certain order to work with children’s natural energy systems.

The movement and games stimulate the sympathetic nervous system, stretching exercises encourages their muscles to stretch and stimulates the sympathetic and parasympathetic nervous systems. Massage helps release oxytocin and happy chemicals such as serotonin and dopamine and breathing exercises stimulate the vagus nerve and lowers the stress responses. Positive affirmations further encourages the release of endorphins as children think and speak positively and finally the relaxation and visualisation exercises, at the end, allow children to calm their inner alarm system and get into a state of deep relaxation.

Our first two stages harness kids natural energy. Exercise and physical activity cause the hypothalamus to release endorphins, which are our bodies form of natural pain relief and pleasure chemicals. Exercise is often used as a treatment for depression and anxiety. Exercise has also been proven to have a positive effect on the concentration levels of children with ADHD and other attention span disorders, and promotes generally better concentration levels throughout the rest of the Relax Kids session.

Muscle stretches have many of the same positive effects as higher intensity exercise. Relax Kids stretches are adapted to be effective and non-strenuous for children. Recent trials have found that Yoga stretches have a generally positive effect on treating depressive, and can also be used effectively to target symptoms of PTSD. It is also a calming warm-down activity that transitions into the following stage. The feel stage of the Relax Kids process involves consensual and clothed self or peer massage. This is an entirely optional stage that can be omitted for children with sensory issues. Massage and positive touch stimulates the long Vagus nerve. This nerve is responsible for the lowering of the heart rate and blood pressure and the production of oxytocin, a chemical produced during positive social experiences, which includes positive touch.

Studies have shown people artificially dosed with oxytocin had lower stress levels and higher pleasure chemical levels. Oxytocin also promotes peer bonding, which is important for creating a safe social space within Relax Kids classes. Deep and controlled breathing promotes full oxygen exchange, which slows the heart rate and decreases blood pressure. Both of these act as a sedative for the body and mind. Deep and slow breathing can be used as an effective way to manage anxiety disorders. The believe section of a Relax Kids class focuses on simple self-affirmations such as I am special or I am a calm star. These positive statements affirm perceived good personal qualities, improving self-esteem. Studies have demonstrated that positive affirmations can have a dramatic effect on achievements. A group of stressed pupils performed badly in a problem-solving exercise. However, after doing the same activity following a brief self-affirmation exercise, the participants performed at normal levels. The relax stage consists of being led through a guided meditation either by one of our Coaches or by pre-recorded CD/MP3 tracks provided by Relax Kids. These tracks use a combination of mindfulness exercises, and progressive muscle relaxation too mentally and physically relax participants.

Studies have shown that mindfulness can be effective in combating anxiety disorders in both adults and children, alleviating symptoms of depression, and reducing stress. A 2015 review of mindfulness research suggests that it has a generally positive effect on a wide variety of disorders. To find out more about our training DOWNLOAD YOUR INFORMATION PACK HERE – https://relaxkids.com/info-packs/

Relax Kids New Forest

Cindy White has always been in the field of Early Years, Inclusion, Health and Education. She is passionate about safeguarding and supporting the most vulnerable children in our society. Cindy has also been there to educate parents and to help them feel empowered through post natal, behaviour support, wellbeing, positive parenting, baby massage and domestic abuse courses so they positively impact on their children lives. Cindy trained as a Relax Kids coach in 2012 and trained, this year, as a ChargeUp Coach.

“I wanted to do the Relax Kids training to compliment my role, but sadly my role did not permit it. However, I believe things happen for a reason as my children gained from my training, as I used the 7 steps with them, building it into their routines, when travelling and in times of high anxiety. Life changed unrecognisably 3 years ago for my family and when I was diagnosed, out of the blue, with severe heart failure caused by a virus. I was so poorly I had to give up my role as full time Service Co-ordinator for New Forest Children 39 Centres, which I adored. Ironically, my departure coincided with the closure of Children Centres, in Hampshire. Having time out while trying to adapt to a new life I also had to step back and observe the needs of the community. I decided I still wanted to work as I still had the passion to want to support others. So I made the huge step to go freelance two years ago, and set up Barefoot Wellbeing and Parent Coaching. After a year of coaching parents I had so many parents asking me to work with their children due to low self-esteem, anxiety and anger.

I decided to reinstate my Relax Kids licence and incorporate it into my business model. I have not looked back. I love the impact Relax Kids has on all the children I work with. Every child is on their own individual journey and learning to self regulate. Calm is critical to them all. I love being able to support the next generation in becoming resilient and empowered. Offering a service which I know works. I feel there is a buzz going on these days. When I originally did the training people did not get what Relax Kids did. But now mental health is in, more and more people are open to the Relax Kids approach. Now I am back on my feet and living with my heart condition, my dream is to share the benefits of Relax Kids and ChargeUp with as many young people as I possibly can.

Have you found that group of people that you feel so comfortable with, who have the same beliefs and values as you and you feel totally and utterly supported by?

By becoming a coach, you will be joining a tribe of over 4000 coaches from 46 countries who are there to help and support you. As a coach you join our online coaches forum where you can receive support from all over the world by members of our purple tribe.

I have been using Relax kids CDs and books with my children for years and absolutely love them. They have had such an amazing and positive affect on us all. I am so excited to be a coach and embark on this wonderful journey. I know I am making such a difference to my family and others.   Liz

As a coach, you would have access to one of our greatest assets – the incredible tribe of dedicated coaches who are all working towards the same goal; promoting relaxation, spreading self love and building self esteem.

As part of our purple tribe your heart will be full of passion, your mind will be overflowing with ideas and you will be empowered to take control of your destiny.

The RK franchise is so much more than a training, it is the unique opportunity to find your tribe – your soul family and some purple friends who will be there for you.

Join the Purple Tribe here https://relaxkids.com/training/book_now/relax-kids-training-dates/

If you are interested in joining the Relax Kids tribe and would like to book a clarity call with us, please book on here – https://relaxkids.com/training/chat-with-marneta/

Both bullies and their victims can often benefit from some anger management techniques.

Relax Kids have a https://relaxkids.com/product/anger-management/ CD that helps children relax and manage their anger. 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 CD 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 and simple anger management techniques. Enjoy!

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 recognize 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.

Talk to the dolls about your worries, keep the dolls under the pillow when you sleep…

Worry Dolls are used by children in Guatemala. They talk to the dolls about their worries, keep the dolls under the pillow when they sleep and when they wake up the dolls take away their problems and worries.

Make your own Worry Doll

1 Find an old fashioned wooden clothes peg or a lolly stick. You could even use a small garden stick.

2 Draw a face on one side.

3 Place a small stick across the clothes peg and glue it on to make the doll’s arms.

4 Wrap some wool or embroidery cotton around the dolls arms, doing one and then the other.

Here are our 7 Stressbusters to celebrate 7 years of Relax Kids

When a child is stressed, sometimes they finds it hard to express it! So, try to spend time together talking about problems and stresses.

Here are our 7 Stress busters

1 Relax – Make sure your child has some time each day to rest and unwind with some TV, games, puzzles etc Meditate – Just 5 minutes meditation twice a day can have a profound effect on child stress. Listen to our fairy tail CD – https://relaxkids.com/product/princesses/

2 Massage – A few minutes head or shoulder massage will do wonders for your child’ stress levels.

3 Breathe – Slow and deep breaths are an almost instant stress reliever.

4 Write – Encourage your child to write a journal or diary and so they can identify their thoughts and feelings Routine.

5 Exercise – vigorous exercise is one of the best stress relievers.

6 Hug – Having a hug is a great healer and will make your child feel safe and secure.

7 Rest – Make sure your child has plenty of sleep.

Please note that children are great imitators and if they will mimic the way that adults around them handle stress.

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.

1 Soothing music can be relaxing. When you feel stressed, put on some relaxing music and let the music carry you away

2 Next time you feel stressed, take a few slow, deep breaths

3 One of the most relaxing scents is lavender. Add a few drops to a plastic spray bottle and spray into the air for some calm

4 Close your eyes and imagine you are somewhere more relaxing such as lying on a beach. See if you can feel the cool breeze on your skin and listen to the sounds of the ocean waves

5 When you feel stressed, take a short walk in the open air and breathe!

6 If you feel stressed, repeat to yourself, `I am calm`, `I am calm`, `I am calm`

7 Take regular breaks during the day to de-stress, Spend a few minutes doing something you love or simply chat with a friend

8 Keep a gratitude diary – make a list of all the things you love and are grateful for – this is a great exercise to help you feel calm and collected

9 If you are a worrier, write down your worries and make a list of all the things you can do to solve the problem

10 Slow your breathing down and imagine the muscles around your neck becoming soft and relaxed.

11 A warm lavender bath or a trip to the spa is a great de-stressor – you owe it to yourself!

12 If you feel stressed, listen to classical music as it has been proven to slow down the heart rate

13 Reduce stress by becoming mindful. Spend a few moments sitting quietly and noticing everything around you

14 If you feel stressed, say to yourself, I am breathing out as you exhale and say to yourself , I am breathing in as you inhale.

15 Exercise to reduce stress – take a walk or run for 15 minutes and you‚ you’ll feel so much better

16 If you feel you need to relax – make a pledge to care for yourself and take regular breaks from your busy life

17 Get up early and spend just 10 minutes closing your eyes and relaxing

18 Make sure you laugh lots – it is a brilliant de-stressor!

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.

Everyone has moods – it is part of life

Everyone has moods – it is part of life. Sometimes, it can be just a word that someone says that sets us off, it could be a painful memory or a change in our situation. Learning to cope with our moods and how to change them is something that not everyone is aware of.

Here are some tips to help you change your mood.

1 Go for a brisk walk – get some endorphins (happy hormone) racing round your body. Feel your heart beat and breath quicken as you enjoy a good walk around the block. You will come back refreshed and ready to tackle your next task.

2 Change your environment – This can often help you shift your mood. If you are outside, come inside and vice versa. Try going to another room and having something different to look at. You may like to go to a park or library or sit in a coffee shop.

3 Close your eyes and imagine someone you love is looking at you and telling them how much they love you and how amazing you are and reminding you of all your great qualities.

4 Try a yoga – Practicing exercises that require your concentration as you balance, can help shift your mind. You could simply try standing on one leg with your arms in the air. Imagine that you are a tall tree, solid and strong and immovable. Standing up tall can also help you change your mood.

5 It’s hard depressed, sad, anxious, or in emotional pain. And while it can be healthy not to run away from our feelings, or to be able to feel and express them, it’s also healthy and important to not overwhelm ourselves, to not get so stuck in painful emotions that they overwhelm or oppress us, and to give ourselves a break.

6 Listen to some music that makes you feel better. Put your headphones on, close your eyes and take your mind away from your problems for a while and let the music soothe your feelings.

7 Become aware – notice what is around you as you sit or walk. Notice all the little things that you might normally miss.

8 Laugh out loud – Even if it is the last thing you feel like, try to laugh. It may feel strange, but try and practice giggling and laughing. Even if the laughter is not real, you can trick yourself into feeling better.

9 Watch a comedy – If you have sometime, watch a funny movie or sitcom on TV. Limit yourself, so you don’t end up spending the day in front of the box, but make sure you do something physical as well.

10 Write down all your thoughts and feelings – It often helps to write down how you feel. Spend some time writing and drawing and doodling yourself to a better mood.

11 Talk about your feelings – Is there a friend, teacher or close relative that you can talk to? Never be afraid to talk about your feelings. Don’t be ashamed of your feelings. Talking about it could help you feel much better.

12 Visualise yourself in a beautiful environment – Close your eyes and imagine you are in a forest, by the sea or in the countryside. Feel as if you are there and let your body relax in this beautiful setting. Relax Kids https://relaxkids.com/product/nature/ is great for this.

13 Breathe it away – Take in a deep breath and as you breathe out, breathe the negative feeling away. Practice this for a couple of minutes and notice the effect it has on you.

14 Smell some flowers – Some smells can have a powerful impact on our mood. What smells do you love? Take a deep breathe smelling your favourite smell.

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.

Dont forget to stay calm and focussed with our Relax Kids CDs. We recommend https://relaxkids.com/product/anxiety-and-worry/ for building self esteem.

The power of visualisation

This is a beautiful story about the power of visualisation

The Blind Man

Two men, both seriously ill, occupied the same hospital room. One man was allowed to sit up in his bed for an hour each afternoon to help drain the fluid from his lungs. His bed was next to the room’s only window. The other man had to spend all his time flat on his back. The men talked for hours on end. They spoke of their wives and families, their homes, their jobs, their involvement in the military service, where they had been on vacation.

Every afternoon when the man in the bed by the window could sit up, he would pass the time by describing to his roommate all the things he could see outside the window. The man in the other bed began to live for those one-hour periods where his world would be broadened and enlivened by all the activity and color of the world outside.

The window overlooked a park with a lovely lake. Ducks and swans played on the water while children sailed their model boats. Young lovers walked arm in arm amidst flowers of every color and a fine view of the city skyline could be seen in the distance. As the man by the window described all this in exquisite detail, the man on the other side of the room would close his eyes and imagine the picturesque scene.

One warm afternoon the man by the window described a parade passing by. Although the other man couldn’t hear the band – he could see it. In his mind’s eye as the gentleman by the window portrayed it with descriptive words.

Days and weeks passed. One morning, the day nurse arrived to bring water for their baths only to find the lifeless body of the man by the window, who had died peacefully in his sleep. She was saddened and called the hospital attendants to take the body away.

As soon as it seemed appropriate, the other man asked if he could be moved next to the window. The nurse was happy to make the switch, and after making sure he was comfortable, she left him alone. Slowly, painfully, he propped himself up on one elbow to take his first look at the real world outside. He strained to slowly turn to look out the window beside the bed.

It faced a blank wall. The man asked the nurse what could have compelled his deceased roommate who had described such wonderful things outside this window. The nurse responded that the man was blind and could not even see the wall.

She said, ‘Perhaps he just wanted to encourage you.’

Relax Kids does work!

According to a recent article in the <a href=’http://www.telegraph.co.uk/education/primaryeducation/6255646/Not-wanted-in-class-the-growing-exclusions-from-primary-school.html’>Telegraph</a>, more than 40,000 children aged between 4 and 7 were excluded from their primary schools last year – 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

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

Children and stress seems to be the topic on everyone‚ 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/store/cds/relax-and-de-stress/

2 Give them a massage. Massage your child‚ 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‚ 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, feeling stressed or anxious. You may like to listen to a Relax Kids CD such as our Nature CD the https://relaxkids.com/store/cds/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‚ positive qualities. You might like to try https://relaxkids.com/store/cds/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/store/books/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.

Here is a lovely exercise for you to try at with your children 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 to 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.

You can find more exercises like this in our https://relaxkids.com/store/books/the-wishing-star/ – 52 relaxations for children. If you would rather play one of our gorgeous https://relaxkids.com/store/product-category/cds/, visit our shop today!

Aromatherapy uses various oils to enhance mood states, bring relaxation and improve general health and well being.

Smell your way to relaxation

Aromatherapy uses various oils to enhance mood states, bring relaxation and improve general health and well being.

It is easy to introduce simple aromatherapy into your home with scented oils and candles.

Do make sure that the oils are natural as some synthetic fragrances irritate some children when they breathe them in. Please make sure you keep aromatherapy oils away from children and only use one or two drops as they are very strong.

How to use aromatherapy in your home

. Drop in a bath

. A few drops in a spray bottle with water and spritz the room like an air freshener

. A few drops in drawer lining

. A couple of drops with water in an oil burner

. A few drops on a damp towel on the radiator

Which oils to use?

. Lavender and Chamomile re safe to use with children and will help them relax and sleep peacefully. They are great for use in the bedroom and bath.

. You could mix a drop of lavender oil in some cream or unscented oil and rub on your child’s feet.

. Put a drop on a tissue and let them keep it on their pillow at night.

. Rosemary or peppermint are great for older children during homework time as it clears the mind. Put a drop on a tissue and let them keep it on their desk.

. Tea Tree or Lemon are great during the flu season as they can kill germs in the air and the environment and keep them safe from siblings, colds and other infectious childhood diseases. They are also great for helping get children up in the morning. You may like to spritz the air with a few drops of oil diluted with water.

. Eucalyptus oil is great for coughs and colds. Put a few drops in some hot water and let them inhale the steam. (please stay close and never leave them unattended)

. Rose oil is very soothing for an emotional child. Try a couple of drops in their bath.

. Mandarine oil is good for anxious and worried children.

Enjoy filling your home with lovely aromas!

Please pass this on to anyone who might find it useful.

Yoga and meditation are great for de-stressing, but have you thought of introducing young children to relaxation. No matter what age children are, they can benefit greatly from relaxation. Here are some of the many benefits.

Relaxation benefits children’s bodies in that it helps relax muscles and calm the nervous system as well as boost the immune system and helps children sleep.

Relaxation benefits children’s minds in that it sharpens concentration, promotes positive thinking and improves memory.

Relaxation is also great for children’s self- confidence and self- esteem, creativity and imagination.

Here is a simple relaxation exercises for families and classrooms.

This is a great stretch. It helps relax all the muscles in your shoulders and back. 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.

You can find more in our books and CD’s https://relaxkids.com/store/

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

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

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.

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

. Sit 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.

. 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.

Top Tips to Gain the Most from Outdoor Play

Outdoor play can be extremely valuable to childrens development. It has many proven benefits including helping to develop childrens coordination and balance, whilst building confidence and reducing stress levels.

Children are no longer used to walking on uneven surfaces and are more used to the paved walkways of our towns and cities, resulting in a reduction in their motor control skills. Increased levels of obesity have been well documented in the press, and placing outdoors boosts children. As fitness and improves their all-round health and wellbeing.

It should be a pastime that is easy and relaxing for both children and adults and should not be a daunting prospect. Spending time outdoors can help build relationships between both parties sharing experiences away from the stresses of the home and everyday life.

1. Expect children to get messy and provide suitable outdoor clothes. Allowing a child to explore their natural environment without the fear of getting all muddy will ensure they get the most out of nature. It will build their confidence and allow them to use their imaginations and resourcefulness to find creative games and practical activities that might result in them getting a little dirty. Having waterproof playsuits is a fantastic way to ensure children keep warm and their clothes stay dry.

2. Encourage children to use their own senses – Children should be allowed to explore their senses and being outside is the best place for them to see, touch, hear and smell a wide variety of things. Picking a quiet place can encourage them to listen and appreciate elements of nature that may go unnoticed otherwise. Remind them to look up as well as down‚ clouds can be a great way to spark childrens imaginations too!

3. Take things with you to encourage exploration. Taking a rucksack on trips can provide children with lots of tools to keep them interested in the outdoors. A magnifying glass, mirror, pad and pencil can provide plenty of entertainment and allow children to explore the area around them more fully. Setting tasks can also make their time outside more enjoyable. Treasure hunts encourage movement and exploration and asking them to find (for example), anything orange or anything shiny,  helps them to be more aware of their surroundings and look more closely.

4. Try to visit a place in all seasons . Going back to the same spot over and over will allow children to see the seasonal changes that occur. Making a scrap book to record the changes (collecting leaves, petals, taking photographs) enables children to record their observations and gives them a project they can take ownership of. The experience does not have to start and stop at a specific point and travelling to and from an area can also become part of the experience. Walking to a wood, field or park allows you to talk to your child about what they have seen or what they expect to see. This not only aids their development, but also helps build relationships between you both. A bus or train journey can work in much the same way.

5. Try to let the children lead the play. Play time can be much more beneficial to children if they are allowed to lead the play themselves. It enables them to make their own judgements about risk by learning about their physical limitations and boundaries. Giving children guidance, without dominating, will help them find their own level of ability and build their confidence.  As well as all the other benefits of playing outdoors, it will teach young people to respect nature. They will grow to have a better understanding of their natural world and can be taught how to treat it in the right way by taking care where needed, not dropping litter and minimising their impact on the environment.

There is no excuse not to make the most of being outside. As Oscar Wilde put it, there is no such things as bad weather, just bad clothing. 

Tips to help get your child to sleep

I was talking to a distressed mother. Her 5 year old has terrible trouble sleeping at night. With the support of some of our wonderful friends on Facebook, I have put together some quick tips to help parents who struggle getting their children to sleep.

1. Reduce their sugar content especially in the late afternoon and early evening.
2. Turn off the TV, computers and electronic games at least 2 hours before bedtime.
3. Develop a regular relaxation routine which you stick to.
4. Have a lavender bath half an hour before bedtime.
5. Give them a massage.  You could try drawing specs gently on their face Рaround the eyes, eyebrows, over the nose and around the back of the ears.  You could also try circling their palm with your thumb.
6. 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.
7. Read magical stories which encourage their imagination as well as put on a Relax Kids CD such as Superheroes or Princesses CD.

If you have any other suggestions, please do feel free to add them.

Daddy, will you read me a bedtime story?

Did you know that bedtime stories are most often read by mothers? In fact, according to a recent survey from YouGov, 65% of mothers were responsible for reading to their children. Often fathers are too busy or tired to make time for storytelling.

Reading a bedtime story to your child is a fantastic way to relax at the end of a stressful day. By snuggling up and listening to your voice, your child will feel safe and protected. Bedtime stories are very child-centered and allows for warm and positive interaction between parents and children. Listening to stories will stimulate your child’s imagination and even enhance their vocabulary. As well as helping them to relax and let go, you are developing your child’s interest in reading, learning and books. Children who are regularly read to, often perform better in school.

Here are some more of Relax Kids useful Bedtime Tips for Dads:

Children love to be heard and listened to. Talking to your child about their day is comforting for both parent and child. This really creates an atmosphere of security and trust. Encouraging your child to recount their day and give thanks to the great things that happened will develop their self-esteem and appreciation. Talking about their troubles and things that have upset them will help bring comfort and reassurance and will help them work through and understand their emotions. The best way to start is to ask open questions such as – What was the best thing that happened today? What was the worst thing that happened today?

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.

Happy Fathers Day, take some time out this evening to read a bedtime story to your child

Relaxation can help child stress

Children can experience nightmares on average once a week. The distress that they cause can lead to restless nights because of awkward body contractions in their sleep, fevers or stresses from daily life.

Relaxation can really help child stress and in turn, can help children sleep better.

There are so many contributory factors to child stress ‚ new technologies, the recent recession, school and peer pressures. And whilst we cannot prevent these things from being created‚ we can do our best to ease the atmosphere.

Create a more relaxing atmosphere at home. Make sure that your TV and music are switched off or at least to a low volume after a certain time. Dim the lights.

Try some simple relaxation exercises to de-stress your child:

Clenching Hands: Ask your child to clench their hands for 5 seconds and then release. Ask them to complete this for different muscles and body parts.

Roll down the spine: Ask your child to as slowly as possible put their chin to their chest, leaving their arms heavy and slowly roll down until they are bending over. At this point ask them to slowly bend their legs into a crouching position and then crawl forward so they are on their hands and knees. Here ask them to bring their bottom backwards towards their feet and then they will be able to rest in form of prayer position. Take a few moments rest, before reversing the process to standing.

Shake it out: Ask your child to frantically shake their body for a few seconds to get their pulses racing and then stop. Placing hands on their stomachs, they will be able to observe what it is like to feel how their breathing changes to help them relax.

The Relax Kids https://relaxkids.com/store/product-category/cds/ fairytale range of CDs are a perfect antidote to stress and anxiety. Order today for restful nights!

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.

Bath times can very stressful.   Bath times can be a great opportunity for you to enjoy quality relaxing time with your family.  Rather than dreading it, you can make it into a special magical and creative time.

Bath times can very stressful. Bath times can be a great opportunity for you to enjoy quality relaxing time with your family. Rather than dreading it, you can make it into a special magical and creative time.

Here are some ideas to make family bath times enjoyable and fun

. Bubbles – as well as plenty of bubble bath, add a bottle of bubbles to let them blow

. Crayons – buy special bath crayons and let children be creative

. Food colouring – add a couple of drops of food colouring for a colourful bath

. Oats – add a handful of oats to the water to help itchy skin (take extra care as the bath could be more slippery)

. Salt – add a handful Himalayan salts to help children relax and sleep

. Lavender – put two drops of lavender in the bath to create a relaxing atmosphere

. Milk – put a cup of milk into the bath to soften the skin

. Lights – get hold of some water activated floating lights for some colourful fun

. Music – play some relaxing music as they enjoy their bath

. Candles – create a lovely atmosphere with candles making sure they are away from the bath and children are supervised

. Warm towels and PJs – put the towels and PJs on the radiator for an extra treat

. Foam shapes – squirt a few large blobs of shaving foam into their hands and let them make some fabulous shapes (make sure they keep the foam out of their eyes)

. Glitter – sprinkle body glitter into the bath for a magical touch

. Relax Kids – play your relax kids CDs for an extra relaxing time to get children in the mood for bed time

Penny Game

Place a penny in the bottom of the bath and let children drop pennies on top of the penny

Bath finger paints

Mix 2 cups flour with water to make a paste. Add food colouring and bubble bath (not foamy bubble bath) until it becomes thick. Children can paint themselves and tiles. The food colouring will colour the water, but it wont stain children.

Bath Bombs

Make your own bath bombs.

Mix 1 part citric acid (buy this at a pharmacy) with 2 parts baking soda. Add a few drops of essential oil and a few drops of food colouring and some body glitter. Spray with witch hazel until mixture just begins to stick together. Make into balls. Place balls on grease proof paper and leave the bombs dry and harden for 24-48 hours.

Did you know that the the piercing sound of an alarm clock has now been found to have a measurably detrimental effect on health?

Did you know that the piercing sound of an alarm clock has now been found to have a measurably detrimental effect on health?

A study by Japan‚ National Institute of Industrial Health found that participants who were woken from their sleep with alarms suffered higher blood pressure and increased heart rates compared to those who were allowed to wake up naturally in their own time.

Based on these findings, it would seem that someone who is subjected to a shrill alarm clock over a sustained period of mornings could develop health issues as a result, and the impact of an alarm clock can be classed amongst the most severe sleep disturbances.

Make sure that your child is getting enough sleep and is not woken up by the sound of a shrill alarm clock. You can get an alarm that simulates the rising sun and brings light into the room or your could preset relaxing music to come on at a certain time. The best thing to do would be preset their favourite Relax Kids CD to gently bring them out of their deep sleep. It is just the perfect way to be woken and will help keep them calm all day long.

Here are some tips to ensure that your child relaxes at homework time…

It is important to encourage children to adopt a regular relaxation routine to help children feel cool, calm and collected whilst completing their homework. Deep relaxation can help children concentrate and increases their learning so making homework stress free.

Here are some tips to ensure that your child relaxes at homework time.

1 Create a relaxing environment without distractions and make sure that the TV and radio noises can not be heard in the background or your child may be distracted.

2 Burn lavender oil to induce calm or rosemary oil to boost concentration.  If you prefer not to burn the oils, you could even put a drop or two on a tissue which children can keep close by.

3 Encourage children to stretch their back in all directions- forwards, backwards, sideways and twist, so that they do not stiffen up and become uncomfortable.

4 Suggest your child drink a glass of water to hydrate the brain and keep themselves alert.

Help your child feel confident, strong and happy!

An affirmation is a positive word or sentences that children repeat to themselves to help them feel confident, strong and happy.

Here are some affirmations for a variety of child issues

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

Stress – FEEL CALM AND RELAXED, I AM COOL AND CALM

Exam nerves – I AM RELAXED AND IN CONTROL,  I AM STRONG AND HEALTHY

Shyness – I AM OK

Worry – I AM RELAX AND KNOW THAT EVERYTHING IS OK

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

Try one of these affirmations – Repeat as many times as you can. You could also 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.

For more affirmation ideas, you might be interested in the <a href=’http://www.relaxkids.com/product-page.aspx?id=59’>Relax Kids Star Cards

Being grateful can help us feel happy and healthy

Did you know that being grateful and noticing the wonderful things in our life rather than complaining about the bad can really help us feel positive as we release endorphins.

How about starting a Gratitude Diary? You could write down or take pictures of all the things you are grateful for that day. After a few days you will start to feel wonderful. I have been doing this for a few months now and it feels amazing. This is a lovely activity for a family or class.

Here are some things to be grateful for

1 Life

2 Health

3 Family

4 Friends

5 Food

6 Sunshine

7 Water

8 Nature

9 Birdsong

10 Hugs

11 Happy Home

12 Animals and Pets

13 Music

14 Holidays

15 Flowers

16 Sleep and relaxation

Can you add anymore?

How to be happy – stay positive!

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. 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 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.

How to be grateful and teach gratitude to children

A grateful child is a happy child. A thankful adult is a happy adult. Gratitude is so simple to learn and I have found that it weaves magic in our lives.

So often we only focus on what is wrong with our lives and miss the beauty that is around us.

A friend of mine committed to 100 days of gratitude and made lists of everything she was thankful for. Reading her notes, I really noticed how those 100 days changed her life. She was happier, more alive and positive.

I am going to commit to 100 days of gratitude starting from today. Will you join me?

Get a beautiful notebook and start to notice little things that make you happy and things that you are grateful for that you might normally miss.  It is great to get the children involved at home or in your classroom.

Here are some ideas.

Encourage children to say please and thank you often.

Ask children to notice what they are grateful for and write it down in their notebook.

Sit around the dinner table regularly and tell each other what you are grateful for.

Ask your child to donate one of their toys to someone less fortunate than themselves, so helping them understand how lucky they are and help them share.

Encourage your child to write thank you notes when they go to parties or receive gifts.

Sometimes its nice to write a thank you note or a special note without an occasion.

Boost your own confidence and your child’s confidence by writing down achievements.  You might like to keep them in a book or make a wall poster and keep adding new ones as the weeks and months and years go by.

I was just making a list of my personal achievements for my bio and thought it would be an excellent exercise for families.

 As a child, in schools, university and drama school, I always always thought I was bottom of the class. I believed I was useless at everything.  I cried every day at university feeling talentless and useless. It wasn’t until recently when I wrote all my achievements down, that I realised the only person that thought that I was talentless must be me! I had just been comparing myself with everyone else. Comparison kills self esteem.

 This is a great lesson to learn and I hope you are able to help your child grow in confidence and help them believe in themselves.

 Boost your own confidence and your child’s confidence by writing down achievements. You might like to keep them in a book or make a wall poster and keep adding new ones as the weeks and months and years go by.

 Celebrate little achievements – that is what life is all about. Watch their confidence grow as you congratulate, reward, acknowledge and appreciate all the little and great things they have done.

 Encourage your children to write them down at the end of the day. Spend time acknowledging, rewarding, noticing, commenting and appreciating your children’s small and large achievements. Hand them certificates of achievement and let them know they are special and appreciated. This will really add to their feelings of self respect and confidence.

 Congratulate yourself too.

 Make a list of your achievements in life to date. You might like to put some here to inspire and remind others of their achievements.

 Here are some of the things I have done:

 Won numerous singing competitions as a child

 Played piano and guitar

 Sung in the CBSO choir with Simon Rattle

 Sung lead in the youth opera – recorded for Radio 3

 Got a degree in performing arts

 Won a Michael Jackson scholarship to study mime

 Awarded a Millennium Award Grant

 Ran a children’s entertainment business and performed at some big stars’ parties

 Went on TFI Friday with Chris Evans

 Directed pantomimes for 15 years

 Played an array of panto parts including genie, belle and wicked witch

 Took 4 shows to the Edinburgh Festival

 Founded Relax Kids

 Won Oxford’s best business and won an office for a year

 Went on BBC Dragons’ Den

 Developed a unique relaxation system and created Relax kids classes

 Trained over 5,000 people

 Editor of RELAX magazine

 Helped thousands of families and schools

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 motions 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.

The Relax Kids ‘How do you feel today CD is perfect to help children manage negative feelings.

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.

Affirmations to use at the start and end of the day!

Here is a great way to get children feeling wonderful about themselves.

Try these great affirmations at the start and end of the day.

Repeat each affirmation 3 to 5 times.

Start of the day

I am confident 

I enjoy learning

I am positive

I appreciate myself

I look forward to the wonderful day

End of the day

I am grateful for my day

I am brilliant I am wonderful 

I will sleep well

I look forward to tomorrow

I am grateful for my day

Appreciate the little things in life!

There is nothing more lovely than a grateful child who enjoys the little things in life and appreciates everything. Encourage your child to have an attitude of gratitude by writing all the things they are grateful for that day. 

They can make a thank you list. Thank you for…….Thank you for……..etc. The more we are thankful for things in our life, the more we seem to attract more wonderful things in our life. Whenever they are down or upset, they can read their thank you list or notebook and feel better.

Encourage your child to appreciate and see their specialities with https://relaxkids.com/store/affirmation-cards/star-cards/

We all know that it feels great to smile. We smile when we feel happy and are enjoying life, but did you know that smiling is actually good for our health?

There are so many reasons why smiling is good for us, so now we have another reason to smile. It is good for us!

Here are some reasons to keep smiling today!

Smiles reduce our blood pressure.

When we smile our blood pressure and stress levels reduce.

Smiles release endorphins, natural painkillers and serotonin

Studies have shown that when we smile, we release endorphins, serotonin and natural pain killers, and serotonin. These make us feel healthy and full of energy.

Smiles relieve stress

If you feel stressed, don’t forget to smile as it help to prevent you from looking tired and wound up. After a while of smiling, the stresses of the day should slowly melt away.

Smiles boost your immune system

When you smile, your immune function improves and so it increases your protection against colds and flu.

Smiles help change moods

When you feel down and manage to start smiling, you will probably start to feel better as just the act of smiling can trick the body into helping you change your moods.

Smiles help you stay positive

It is very hard to have negative thoughts while you are smiling. Try it now. Smile and have a very sad negative thought. It is very difficult to do. Keep smiling and staying positive.

Smiles make you look younger

When we smile, our faces lift and we can look younger. Smiles are natures way of giving us a free facelift.

So, no matter what happens, no matter what the weather is like, keep your smiles with you.

Keep Smiling

Marneta

Relaxation can help children suffering with stress and anxiety.

A recent poll run by Netmums showed there has been a 70% increase in children emotional problems. The Office for National Statistics says that 1 in 10 children are suffering from mental health problems such as depression and anxiety.

These reports are worrying for any parent but there are things we can do to prevent our children from suffering from 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 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.

What does the word love mean to children?

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 puts on perfume and a boy puts on aftershave 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 French fries 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 Mummy sees Daddy smelly and sweaty and still says he is handsomer than Robert Redford.’ – Chris – age 7

‘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

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 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 available today from our shop.

Find out more about Relax Kids online classes.

Please pass it on and tell all your friends

Encourage kids to recognise their individuality.

Sports Day season is here‚ 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/store/cds/self-esteem/ is the CD of the month! It is full of confidence boosting exercises and tracks that will keep you feeling positive!

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.

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.

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?

Next write down your goals. When you write them down, they become clearer and more real.

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.

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.

Every spend a few minutes visualising yourself achieving your goals. Imagine how you will feel when you have achieved them.

Give yourself a small reward each time you achieve one of the small steps.

Good Luck with all of your goals!

Vital for our mental and spiritual health

In our stressful world, it is important to develop an ability to let things go easily. This is vital for our mental and spiritual health. Try to find moment in the day or at the end of the day, where you can let go and release everything that has happened. This is especially important to do before bedtime. You may like to fill an imaginary balloon with any stresses and anxieties and let it go, or try throwing unwanted thoughts and feelings and watch them disappear or float away. Use your imagination, be creative and make this an enjoyable experience for yourself.

Eat Slowly

When we are rushing from one activity to another, it is easy to forget to look after ourselves and just eat on the go. If you can, try to sit down to eat and eat as slowly as possible, enjoying every mouthful. Your body will thank you for this and you will feel the benefits of deep relaxation. If you can, bless your food or say a short prayer for a few moments. This may sound strange, but there have been studies that our thoughts and intentions can have a profound effect on our food.

Smile

Even if you don’t feel like it, smile. Watch as this little facial expression can make a difference to your mood. For a deep relaxation, try this Buddhist exercise of tummy smiling. Imagine you are smiling from the depths of your stomach. As you practise this, you will find that you instantly feel more relaxed and content.

Take a Break

If you are able to stop during the day, schedule a short 5-10 minutes break for yourself.  This will help you feel more calm and in control. Use these few minutes to experience deep inner calm and silence. Just allow your thoughts to slow down, let go of the tension in your neck and shoulders and imagine you are being showered by drops of peace and a bubble. If you have time, kick off your shoes and socks and walk on the grass outside. As you build up a practise of this, you will notice how you can be refreshed and rejuvenated in just a short time.

Stop and Breathe

Stop for a few moments and let your mind become still. Take in a deep breath and breathe in a feeling of peace. As you breathe out, breathe out peace into the room. Close your eyes and give yourself a 30 second face massage. End with a brisk rub of the ears for a fantastic rejuvenator.

Practise Meditation

Sit or lie down and let your mind drift away.

Close your eyes, be very still and imagine you are lying down on the beach. Feel the warm sand underneath your body. Stay there for a few more moments, enjoying the feeling of being completely relaxed.

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.

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/store/books/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 https://relaxkids.com/store/cds/superheroes/ for boys and a https://relaxkids.com/store/cds/princesses/ for girls (of course boys can listen to the princesses CD and girls can listen to the Superhero CD)

Children around the world now go to sleep dreaming of being in their own fairytales. As a result, parents and teachers noticed how their imagination and creativity was improving while they were becoming more confident and calm.

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 CDs.

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

This is a great way to instill confidence and positivity in your child’s daily life.  Send them off to school with a Super Power!

At the beginning of the day as they are getting ready or sitting down for breakfast, ask them what super power they would like to help them get through the day.

Here are some suggestions:

. Happiness

. Peace

. Confidence

. Courage

. Kindness

Give them an imaginary coat of that super power and let them feel protected and surrounded by it. They could breathe in deeply 3 times and let that super power fill every part of them.

Tell them to use the power when they need it in the day.

At the end of the day, ask them how they used their super power and if they needed to use it or if it helped them manage problems.

My https://relaxkids.com/store/affirmation-cards/star-cards/ are great for giving you some Super Power ideas. There are 52 of them.

You could even let them keep a diary of superpowers so they can collect the whole set. They could get a sticker https://relaxkids.com/store/stickers/star-stickers/ for each power.

Please do let me know how your children get on with this simple super power idea.

Smiling is good for our health

We all know that it feels great to smile. We smile when we feel happy and are enjoying life, but did you know that smiling is actually good for our health?

There are so many reasons why smiling is good for us, so now we have another reason to smile. It is good for us!

Here are some reasons to keep smiling today!

Smiles reduce our blood pressure

When we smile our blood pressure and stress levels reduce

Smiles release endorphins, natural painkillers and serotonin

Studies have shown that when we smile, we release endorphins, serotonin and natural pain killers, and serotonin. These make us feel healthy and full of energy

Smiles relieve stress

If you feel stressed, don’t forget to smile as it help to prevent you from looking tired and wound up. After a while of smiling, the stresses of the day should slowly melt away

Smiles boost your immune system

When you smile, your immune function improves and so it increases your protection against colds and flu

Smiles help change moods

When you feel down and manage to start smiling, you will probably start to feel better as just the act of smiling can trick the body into helping you change your moods

Smiles help you stay positive

It is very hard to have negative thoughts while you are smiling. Try it now. Smile and have a very sad negative thought. It is very difficult to do. Keep smiling and staying positive

Smiles make you look younger

When we smile, our faces lift and we can look younger. Smiles are natures way of giving us a free facelift.

So, no matter what happens, no matter what the weather is like, keep your smiles with you.

Keep Smiling!

Here are some things to help you smile

. Watch comedies

. Put on your favourite music on your ipod

. Play with children and dogs

. Relive some comical moments

. Put on some bright clothes

. Do something for charity

. Go for a walk/run/swim

. Dance in your kitchen