Seven Simple Language Hacks that Help Kids Self-Esteem

Hello! Jaime here... Today, I want to talk about helping your child have better self-esteem.  We all know, language is a powerful tool. Using it mindfully can make a world of difference to how your child feels about themselves. Even the most confident child will experience moments in life when they’re not sure if they feel they can overcome a challenge. There are lots of other instances that can dent self-esteem, a bad day at school, being nervous to take part in an activity where they might be in the spotlight (school play, a reading in assembly for example).  Or simply feeling nervous about taking a big step; starting a new school, going to a new after-school group, meeting new people - all of these can make a child feel nervous and a bad experience can destroy self-esteem in one hit!

Luckily, self-confidence is something that can improve with time. Parents, teachers and other adults can especially help with self-esteem too.  Yoga for kids is just brilliant for calmness and serenity, it’s great for relaxing, easing anxiety and overall positive wellbeing but there’s are other things you can do too, to give your kids a positive outlook on life, and to make them feel comfortable, confident and ready to take on anything! Language is one area that can raise self-esteem, confidence and courage.  So, with that in mind, I thought you’d like to read our pretty amazing language hacks that help kids’ self-esteem.  Getting used to adding a few of these little gems into conversation can make all the difference…try a few and see how inspired your child is as a result.  We’d love to hear your views too.

Maybe you remember your teacher telling you there’s no such word as 'can’t' when you were a child.  Well, there’s some truth in that, except if your child says they can’t do something and they’re downhearted about it, try adding the word “yet” to the end of that phrase?  Perhaps they can’t ride a bike but their friends can. Or they haven’t yet mastered their six times table. They will obviously learn to do it at some point, it’s just they can’t do it yet.  That’s a positive way of turning around a negative phrase because it teaches the power of patience, inspires self-belief that they will be able to do it – at some point in the future.

Leading on from the previous hack, if your child thinks that they can’t do something, ask them what they can do?  Maybe they’re not quite there with learning a new skill but that skill is a journey like everything else. Find out where they’re at on that journey – by asking what they can do.  Then, move it on by telling them they can do hard things, remind them of a time when they couldn’t do something – and how one day, they just could!  Next, offer your help, by asking them “Can I help you?” you’re motivating them to try again, with your help and you’re being positive about the task at hand.  You’re explaining they’ll get there with persistence; you’re encouraging them to keep on going by showing them how to move forwards.  Once they’ve accomplished the task, ask them how it makes them feel.  Celebrating their success raises self-esteem.

That takes us to the next language hack!  Being brave is something children have to do right into adulthood and beyond.  Telling them how brave they are gives them courage to do something, at the very least to try to do something.  Children like hearing they’re brave, it makes them feel invincible so whenever they try something difficult, or even painful (like standing up to another child who’s been unkind), tell them how brave they are so that they know, whatever the outcome, they’ve got the courage to face anything.

Image by Denise Husted from Pixabay

4. Saying “I don’t know” is ok! Adding “Let’s figure it out” makes it even better!

In a similar way as “Can’t”, if you or your child says “I don’t know”, turn it around and say “Let’s figure it out”.  So if your child asks you a question, and you’re not sure, say “I don’t know but let’s figure it out together.”  You’re showing your child that it’s ok not to know everything right away – and that more often than not you have to do some learning to find something out. Adding “Let’s figure it out” demonstrates that you can find a solution, rather than just saying “I don’t know”.

Image by Wokandapix from Pixabay

Let your child know you think they can do it! You’re a bit of a superhero to your child, kids look up to their parents; they think they can do anything!  They look to you for guidance too so telling them that you believe in what they can do inspires them to believe in themselves, because they trust your judgement!  So, believe in them and tell them that you believe in them.  This works for every tricky situation they might find themselves in.  A part in the school play they might not feel confident in playing, doing their grade one music or even achieving a headstand in their gym class.  By telling them you know they can do it, you believe in their efforts, they’ll subconsciously believe they can do it too.  Use the words “I believe in you”, they’re positive, powerful words that even us adults like to hear!

6. You Can Do Hard Things!

When your child is frustrated and finds something challenging – don’t be tempted to say “It’s not that hard”, no matter how easy the task at hand is.  Simply spinning this one and saying “You can do hard things” inspires confidence so your child believes they are capable of whatever it is they’re trying to do.

7. “I Love You, No Matter What”

I don’t have to tell you that telling your child you love them, no matter what, is without doubt the most positive, powerful phrase you can use.  So, it’s not really a simple language hack and you might be thinking that it goes without saying. However it’s important to actually say those words, daily, especially when your child feels a little lost or unsure.  Using the word “I” is also hugely important.  Don’t just say “love you”, it’s a little throwaway, say I love you – it has more meaning, it’s reassuring and it comes from the heart!

Peace Out - our Guided Relaxations for Kids!

Peace Out Series 2 is out!

Peace Out - our guided relaxation and visualisation series for kids - is a favourite with homeschoolers and teachers using it for transitions in the classroom. There are also loads of parents using them at home too especially for bedtime.

Download the new series as MP3s!

The new series is 11 new guided relaxations, available as video and MP3s. In the new series of videos, we open on Jaime speaking into the mic saying hello and getting us ready for the relaxation before fading to a calming image when Jaime invites kids to close their eyes. All 11 videos are already up on the Cosmic Kids App and we will be releasing them steadily to YouTube over late 2018 and into 2019.

Here's one to watch now on YouTube - the Bye Bye Boat:

Our goals with these guided relaxations for kids:

- Creates a routine which kids look forward to - Jaime's intro is familiar and repeats phrases across all Peace Outs. It's all about getting yourself comfortable and feeling calm.
- Helps the kids themselves to learn how they want to approach calm - We want to encourage the kids to take responsibility for their calmness. Aside from needing some quiet to listen, there are no rules about how we do relaxation, just suggestions. Jaime invites the kids to close their eyes if and when they like, just explaining that it really helps as this means you can (for example) be in your own little bubble. She also offers different ways of lying/sitting so the kids can decide what they need to be comfortable enough to make the most of the relaxation.
- Asks the kids to reflect on how they feel at the end - Jaime does this in all of this series of Peace, so we notice how different we feel compared to the beginning. This is important to recognise and value. What does calm feel like compared to high energy? A good learning goal!
- We create context and stories that kids love - bunnies, dragons, stars and many other situations act as the context for explorations of hope, sensation, reflection, love and kindness. This is a lovely space for kids to hang out in - and adults for that matter 🙂

You can download the 11 MP3s in the series here.
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The Cosmic Kids App is live!

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Please do let us know what you think. We’ve developed it with Vimeo who are brilliant - but we’re always looking to improve. There’s a 2 week free trial to see if you like it.

Learn more.

8 Ways Kids Can Benefit From Yoga

As more schools include children's yoga in their classrooms, we wanted to talk about some of the benefits of kids' yoga, from physical health to wellbeing.

Yoga has been long used by adults who've found a range of positive results, from improved posture to reduced anxiety. Through teaching children yoga, we've found that many of these effects are actually experienced by kids too. If you've been thinking about introducing your child to the world of kids' yoga, here are just some of the benefits...

  1. Kids' Yoga Grows Confidence
  2. Kids' Yoga Promotes a Healthy Body
  3. Kids' Yoga Improves Concentration
  4. Kids' Yoga Helps Kids Manage Stress Through Breathing
  5. Kids' Yoga Promotes Inclusivity
  6. Kids' Yoga Introduces Kids to Mindfulness
  7. Kids' Yoga Teaches Through Stories and Song
  8. Kids' Yoga Improves Coordination & Balance

Children's Yoga Benefits

1. Kids' Yoga Grows Confidence

As children regularly practice yoga, mastering new poses and creating a flow between their body and mind helps builds confidence. Even a simple step like a child being able to touch their toes after practicing each week, creates the feeling of achievement. Yoga allows every child to move at their own pace which helps mastering a pose to feel important and special. Thanks to the fact that each child can achieve at their own pace, the comparison to others that they may experience elsewhere is completely removed.

2. Kids' Yoga Promotes a Healthy Body

Regular yoga practice helps promote a healthier body through poses that stretch, strengthen and build coordination too. Kids’ yoga improves flexibility and increases blood flow, which in turn can help reduce the risk of injury during other physical activity. In our recent survey of teachers around the world using Cosmic Kids Yoga in their classes, 97 percent of saw improvements in their children's body strength, hooray!

3. Kids' Yoga Improves Concentration

Part of the positive changes teachers have found from using yoga in classes is the improvement they see in concentration. After a kids' yoga session teachers have seen improvements in attention and even behaviour too. Using yoga as a short brain break between classes or subjects can help allow kids to better focus, which in turn means more learning! A teacher from our survey commented that ‘my children’s ability to focus and sustain attention to a task significantly increases after doing yoga’.

4. Kids' Yoga Helps Kids Manage Stress Through Breathing

Controlled breathing can work wonders for stress and anxiety, helping to give us a sense of calm and reassurance. When these breathing techniques are taught properly, this is no different for children. Yoga helps kids understand how to use their breathing to reduce stress and feel in control when they feel anxious. Once they master this whilst practicing yoga they can take this technique away with them to use whenever they need reassurance. Frontiers in Psychiatry talk about yoga as a powerful tool to minimise anxiety and encourage self-regulation in children. Whilst research is still growing in this area, they have a brilliant article pulling together theories on the benefits of children’s yoga for mental health further. 

5. Kids' Yoga Promotes Inclusivity

We all want our children to be healthy and activities like football, athletics or gymnastics are very popular for school age children to keep active. Not all children enjoy the competitive nature of sports though, and performing to win just doesn't suit all characters. Part of the reason yoga is so successful in schools is its inclusive nature. Yoga practice does not focus on levels of ability, winning or even being better than the person next to you. It instead encourages you to be the best you can be, putting the focus on the self. By promoting inclusive practice as a group, no matter what your level, kids' yoga is great for children who don’t flourish in competitive environments.

6. Kids' Yoga Introduces Kids to Mindfulness

Yoga helps to align the body and mind, meaning it can be a great introduction to mindfulness too. Children’s yoga often uses stories to engage kids, usually with a mindful message to take away; whether it's about building confidence, finding inspiration or simply following your dreams! By using the whole body and thinking about our breath in each pose, children finish yoga feeling aligned, calm and happy. A school in Baltimore recently replaced detention with meditation, providing a room set up for mindfulness, yoga and breathing exercises to calm children. Since this big change they have seen changes in behaviour, better self-regulation and amazingly, zero suspensions. 

7. Kids' Yoga Teaches Through Stories and Song

Yoga for kids usually includes songs, story-telling and wordplay for fun. This gives the opportunity for younger children to learn new words and help develop language alongside their pre-school learning. The benefit of adding songs means that the physical movements can combine with the cognitive process of discovering new words - a kinaesthetic process, which aids learning.

8. Kids' Yoga Improves Coordination & Balance

For grown-ups and children alike, yoga is a brilliant way to develop coordination. As yoga poses work to use a range of muscles, kids find their body working in symmetry, improving body coordination and encouraging motor development. Of the teachers we talked to who regularly practice yoga in classes, an amazing 97 percent saw positive changes in their children’s balance.

As yoga becomes more readily available for children, parents asking ‘is kid's yoga right for my child?’ can know that there are a whole host of benefits for children. Whether it be through physical health or wellbeing, the positive mindset children’s yoga encourages leaves kids feeling aligned, focused and happy. As specialist children's yoga like Cosmic Kids also meets official guidelines for physical activity in schools through aerobic activity, muscle development and bone growth, it's perfect for class, home and beyond!

If you'd like to see what we're talking about, try this kids' yoga playlist for beginners. With slightly slower yoga adventures, it introduces children to key poses and most importantly, the fun of kids' yoga! We're always on hand to talk more about all things yoga. If you're interested to hear more, comment below or join us for a chat on Facebook or Twitter.

5 Simple Ways to Teach Your Kids Gratitude

Teaching children true gratitude can be done through small changes, but it has a list of big benefits for our children’s wellbeing. 

Gratitude is an appreciation of what we have been given and an acknowledgement of what that gift, be it tangible or not, brings to our lives. But why is gratitude so important for children to practice? Positive psychology research from Harvard Health has shown gratitude to be ‘strongly and consistently associated with greater happiness’, meaning that if we can learn gratitude in its truest form, the benefits can spread to other areas of our lives and make us happier people.

When gratitude is practiced by children, they can become happier and more satisfied at school, build more meaningful relationships with others and most importantly take this appreciation and positivity into adolescence and adulthood.

When even adults can struggle with the concept of true gratitude, how can we teach our children to have this type of appreciation for the world around them, particularly around the holiday season? We have five simple ways to introduce gratitude to your children.

1. Model Gratitude Yourself

Children make sense of the world around them through the actions of the grownups in their lives. Parents, teachers, siblings and more all play a part in showing kids how to behave by design. Practicing what you preach is a sure fire way to help make way for a mindset of gratitude in your home. Simply talking about the day to day things you appreciate, no matter how small, or asking your kids to tell you what they are thankful for that day will set the wheels in motion. 


2. Give to Those You Love

Being generous to others involves considering someone else feelings, thinking about what they’d like and how they might appreciate something nice from us - just as we do when the roles are reversed! To encourage this, a fun activity around the holiday season is for kids to write a second present list; one with gifts that they’d like to give to people they love. 


3. Encourage Mindfulness

Part of practicing mindfulness is being aware of how we feel and the positives we have in the moment, rather than looking ahead at what we might have in the future or back to the past. Taking time to appreciative what’s around us in the moment encourages gratitude, and Jaime’s mindful walk is a really simple way to introduce this idea of appreciation to children.

4. Donate to Others

As kids grow out of old toys and receive new ones during birthdays and Christmas, a lovely tradition to introduce is choosing old toys to donate to charity. It’s not always easy for children to let go of their toys, but doing this will help them consider others whilst having a greater appreciation for the wonderful new toys they have received! This can be something that you do together; the act of picking out a couple of their possessions to bring joy to other children will not only encourage gratitude but also compassion too. 


5. Share Thank-You Notes

When you receive a present, or when someone simply does something with your happiness in mind, thanking them by writing a note not only shows your gratitude but also helps build the meaningful relationships you have with the people close to you. Encouraging children to do the same either by writing a short note or drawing a picture thanking that person, gives them time to appreciate the gesture. Getting into the habit of sharing this type of small token of thanks will help develop a sense of gratitude they will take with them into their adult life.

How do you encourage appreciation in your children either at home or school? We'd love to hear what you've found whilst teaching your kids to be thankful.

5 Ways to Raise a Compassionate Child

Now more than ever, it feels important to raise our children with empathy, compassion and respect for others. We are all born with a natural aptitude towards empathy, but how do we nurture compassion and teach our children how to use it in the wider world?

Our children's Zen Den series of videos help to share ideas of mindfulness and empathy for children in simple ways they can make sense of. With a little help from them, here are 5 ways to help raise a compassionate child…

1. Nurture Listening Skills

For young children, consciously using listening skills can be very difficult. Listening itself is an active process rather than a passive one, so teaching kids this value skill from a young age will not only help them in school but also show them the importance of listening to others. As we all know, with young children this can be easier said than done, but we’ve created a simple activity introducing the concept of listening and challenging kids to use their listening skills until they hit super-power levels!

2. Encourage Helping at Home

When we could often get the job done in a fraction of the time, giving chores at home can be tempting to skip, but tasks around the house even for young children can teach them about being part of a community. Having a small job to complete not only shows our kids about the importance of contributing and helping others, but also gives them a sense of achievement when they’ve finished. If you needed any more persuading to get a helping hand with putting the toys away or doing the washing up, there you have it!


3. Promote Sharing

The concept of sharing isn’t always easy for the tiny people in our lives. To start with it can be upsetting and confusing - why should they play with the toy when it’s mine?! But as a child starts to share, they’re also learning a whole range of social skills, from tolerance and understanding to patience with others. All of these skills go towards building their world outwards, helping develop their empathy and compassion for other people. This video helps children think about the temptation to say, 'mine!' and what to do when they feel themselves not wanting to share.

4. Recognise Challenging Feelings

Feelings like frustration and upset can be unsettling even for adults to reckon with, but while we are well equipped to recognise emotions like this, children must learn how to deal with these challenging feelings. It can be tricky for children to understand concepts like ‘fight or flight’ or know how to react to their feelings in stressful situations, which is why we created this mindfulness video, called ‘The Owl and the Guard Dog’. This Zen Den exercise introduces children to some mindfulness techniques that will help them understand and deal with challenging situations and feelings.

5. Understand the Behaviour of Others

Teaching children why some people might behave negatively can help them consider how this person might be feeling, even in the most difficult of situations. Having this understanding can help shape the child’s reaction to it, encouraging them to diffuse the situation rather than react to it. Our Zen Den episode ‘The Mean Bug’ explains to children the idea of dealing with negativity, encouraging them to think about why children might be mean sometimes and how they can stop passing on the ‘mean bug’ to others.

Do you find anything else works well with teaching children about compassion, empathy and understanding? We'd love to hear your thoughts!

Five Simple Ways to Raise a Positive Child

We all want to raise positive, happy children, but how can we teach optimism? Our Zen Den and Peace Out mindfulness videos explore these ideas. Here we’ve pulled together some more thoughts on how we can help our kids develop a positive mental attitude…

1. Model it yourself
Research has shown that children as young as 5 have the ability to understand the difference between positive and negative thoughts. As Christi Bamford, a professor studying the ability of young children to think optimistically explains, “The strongest predictor of children's knowledge about the benefits of positive thinking - besides age - was not the child's own level of hope and optimism, but their parents”. Creating an environment full of positivity, praise and encouragement can do wonders for the outlook of your little ones. This could be encouraging a hobby that they enjoy or simply taking a more positive attitude to daily life even in challenging situations.

Raising Positive Children

2. Teach kids to notice negative thoughts
Teaching a child to take a positive approach requires helping them understand what negative thoughts are. The thing is, this can mean going against your natural instinct as a parent of trying to take your child’s discomfort away the moment it arises.  Instead we have to help kids understand what it is they are feeling. Psychologist Susan David has researched the ways we can help children learn from a negative situation by allowing them to show the emotions they’re experiencing, recognise the feelings and reflect when they have gone. Our Zen Den episode ‘Yes You Can!’ explores this idea too - how we can spot negative thoughts as they come up and flip them.

3. Speak positively
Saying things out loud amplifies positive thoughts, helping us to believe in ourselves and our abilities.  Mantras like ‘I can do this’ are a brilliant way to tackle the challenges that come with negative thoughts. Watch this father using this very idea. He takes his little girl through a series of positive mantras and beliefs before the school day starts…

4. Experience gratitude
Reminding ourselves of the parts of our lives that we love can immediately give us a sense of optimism and gratitude. Asking a child to think about the things they enjoy and the activities they like encourages appreciation, which naturally creates a positive attitude. As an activity, why not ask your child to draw something they’re very thankful for, giving them time as they draw to reflect on the reasons why they love this part of their life. This is an activity that can be repeated and will often change over time, but will always encourage a reflection on the positive parts of the child’s life.

5. Help kids develop positive 'Anchors' 
'Anchors' are thoughts, pictures, objects or sounds which we can use to make us feel good. They have a positive meaning for us. Some kids do this naturally with a blanket or a teddy bear - when they feel unsafe, they can just grab it to feel better - but we can all do this just as well in our minds. It's the principle behind the visualisations that sportspeople use. You create an anchor in your mind, and access it when you need it - to feel positive, safe or calm. Our latest Peace Out video is all about The Magic Treehouse - a safe place to go when you want to feel secure. Try it out with your kids!

How All Children Learn Through Play

We’ve been reading a lot about play recently, and have started using games in our mindfulness videos. With so much conversation around the benefits of play, we thought we’d share some of the research and ideas we’ve stumbled across…

As the pressure on parents mounts to prepare children for nursery, preschool and beyond, the role of simple play in their development has been given significantly less importance. Recent research suggests that play is an integral part of a child’s development, helping build a range of vital social, cognitive and emotional skills.

Learning through play is thought to be so important in fact, that Cambridge University last year recruited a ‘LEGO Professor’ to focus on play in education and further studies into this vital part of our early years, in partnership with The LEGO Foundation. The new research centre’s acting director, Dr David Whitebread has already looked into this area of development, seeing the significant issues experienced as a result of a lack of play and even suggesting school education should be delayed in favour of allowing children to learn through ‘physical, constructional and social play’. 

Learning Through Play

Interestingly, in Finland the education system works entirely around this school of thought, with children delaying traditional school education until the age of 7 in favour of a different type of learning experience. The aim of any form of learning in these early years revolves around children becoming happy, confident kids, learning important social skills and how to interact with other children and their teachers. The main focus of this is both monitored and free play, allowing children to explore and learn through fun. As Finland’s education system ranks amongst the best in the world, it poses the question about whether more countries should be taking this alternative approach to early learning.

With all this in mind, how can we help our little ones learn through play at home? We’ve come up with some ideas for play with learning in mind…

Free Play - The Great Outdoors
Children have a natural ability to free play, without any commercial toy or game needed. One way to create opportunity for this type of play is by going for a long walk. The child selects their ‘toys’ themselves, which might be leaves, pine cones, sticks or even a nook in a tree, and their imagination does the rest. It’s easy to forget that even through activities like this, children are learning about the world around them and themselves too.Learning Through Play

Play to Develop Senses - Listening
Young children are learning all about the world around them and how they interact with it, and games showing them how to use their senses only helps with this important part of their development. As part of our Zen Den series we have a number of videos designed specifically to help children learn through games.  The latest Zen Den episode is a game teaching children how to use their listening skills, helping them learn that it isn’t always easy to listen, but by practicing we can become very good at it! 

Indoor Activities - Colour by Numbers
Every child loves colouring for fun, and this activity includes the additional element of recognising different numbers. Draw a big butterfly with patterned wings. Number the different parts of the picture from 1 to 3 and give your child three different coloured pencils, writing down a number for each colour. Depending on the age of the child you can add more or less pencils and numbers. By matching each colour to a number, at the end they’ll not only have followed the activity, they'll also have enjoyed some time out by colouring.Learning Through Play

Have you tried learning through play at home? We’d love to hear the ways you and your little ones have learnt through games!

5 Brilliant Ways to Help Kids Learn to Relax

With a variety of relaxation and mindfulness techniques now widely available for grown ups, it seems only natural that children could gain from this type of wellbeing too. But how can we help the energetic and eager minds of our children benefit from these relaxation techniques?

We have developed our Peace Out Guided Relaxation series with just this in mind, giving children a simple, fun, easy to follow guide to taking time out. It’s so easy to follow that they may not even realise that they’re practicing mindfulness! This week we’ve released a new addition to our Peace Out videos. The Flopometer helps children to understand how different levels of physical relaxation might feel, encouraging them to be aware of their body and how relaxed they are at different moments during the day. 

Simple relaxation techniques like this encourage stress relief, but can also help your children sleep more soundly, improve their focus, allow clearer thinking, and lots more. With so many benefits to mindfulness for children of all ages, we’ve had a look at some other ways you could practice this type of relaxation at home with your kids…

Scrunching Up for Muscle Relaxing
Starting with your child laying down in any position they find comfortable, the idea is to relax the body part by part. Starting with the toes and feet, ask your child to tense and scrunch up the muscles, before relaxing them out and releasing the tension. Continue up the body through the legs, arms and shoulders, tensing and relaxing each part in turn. Finish with pulling a silly face using all their face muscles, and then letting this go and completely relaxing. Slightly older children might like to lay like this for a minute or two, concentrating on their breathing, slowly in and out. At the end slowly wake up by wiggling the toes, fingers and each body part in turn again. 

Visualising Somewhere Calm
Visualisation is a brilliant way to focus the mind on relaxing. Laying in a comfy position on the floor or a bed, ask your child to imagine that they’re on a big, comfy beach towel, listening to the sea. Talk them through the sounds there, seagulls squawking, children playing, waves splashing. Get them to feel the sand between their toes and fingers, and the sea breeze on their face. Maybe they even have a big ice-cream to eat, how does it taste? Taking time to think about all these senses helps clear the mind of any daily stresses and gives the child a calm moment to relax. We introduce the idea of using imagination in this Movies in My Mind Zen Den episode...

Listening to Music and Sounds
In all our Cosmic Kids videos, from yoga to relaxation, sounds play a very important part in creating the right mood for mindfulness. From calming sound effects like the wind blowing through the trees, to serene music being played quietly in the background, there are a whole host of sounds that can help with relaxation. The teachers at Rockfield Primary School use this idea in their music classes, listening to different types of calming music and having the class discuss their thoughts and feelings afterwards. You can always try this with some of the music they listen to at home, by visiting the music page on their website. 


Making Calm a Priority
If you prioritise something, it will happen. Some schools have even replaced detention with meditation and seen amazing results, so it seems there is definitely a place for this type of mindfulness in our children's lives as well as our own.

Have you tried any of these relaxation ideas at home? We'd love to hear how you've got on!

If you find our Peace Out series works for you, these videos are also available as MP3 downloads, which means you can save and play them whenever and wherever you like!

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