“Mindfulness is paying attention here and now with kindness and curiosity”
Association for Mindfulness in Education

"Mindfulness is the practice of being aware of your body, mind, and feelings in the present moment, thought to create a feeling of calm" Cambridge Dictionary

Just Breathe by Julie Bayer Salzman & Josh Salzman

We made “Just Breathe” with our son, his classmates and their family members one Saturday afternoon. The film is entirely unscripted – what the kids say is based purely on their own neuro-scientific understanding of difficult emotions, and how they cope through breathing and meditation. They, in turn, are teaching us all ...

The Butterfly Meditation

"Make your body comfortable, and when you’re ready, close your eyes

Let’s start by taking a few deep breaths.

Feel the air filling your tummy as you take a deep breath in through your nose,

And make a big “aaaah” sound as you let the air out your mouth,

And each time you breathe out, feel your whole body becoming loose and floppy....

Take a few more big breaths like this

Now, you can start breathing normally again,

In and out through your nose

When you breathe in, think about the word “In”,

And when you breathe out, think about the word “Out”,

Can you hear these words inside your head just by thinking about them,

without making any sound with your mouth,

not even moving your tongue or your lips,

Let’s do this a bit longer,

Thinking about the word “In” when you breathe in,

And thinking about the word “Out” when you breathe out,

Feel how your stomach gets full like a balloon when you breathe in,

And gets smaller again when you let the air out

Now imagine that you are lying out on the grass in a beautiful park

The sun is shining and your eyes are closed

Just relaxing in the sunshine

As you lie there, a very friendly butterfly comes to say hello to you

Can you imagine this butterfly? It can be any colour you choose

The butterfly is fluttering its wings just above your toes....

If you really pay attention, can you feel the soft breeze from the butterfly's wings on your toes?

Now the butterfly is floating along your legs to your knees....

Can you feel a little tingling feeling from its wings on your legs?

If you can’t feel anything, just imagine what it would feel like if you could,

Now the butterfly is fluttering its wings as it moves up to your belly button....

Can you feel it tickling your belly as it flies around?

Try to imagine what the butterfly’s wings look like?

Maybe you can see them, and feel them fluttering at the same time in your imagination?

Now the butterfly is floating up and down your arms,

From your shoulder to your hands and back

Feel it with your imagination as it flies up and down each arm,

And now, just before flying off, the butterfly is coming to wish you a beautiful day,

As it flutters its wings just above your forehead!

See it floating there in your mind,

Feel the fluttering of its wings

If you listen very closely, you might be able to hear them flutter,

And now, off it flies..

Leaving you feeling very warm and cozy,

Just lying in the sunshine...

Now, let’s just sit quietly and breathe for just a bit longer until you hear the bell."