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Headspace offers free access to all K-12 teachers, administrators, and supporting staff in the U.S. Just head to this link, select your school state, and enter your school email address.

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Improving the health and happiness of the world, one educator at a time.

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A mindful guide on how to meditate, the benefits, and a variety of practices.

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We will walk you through how to meditate properly, the benefits of regular meditation practice, and the various styles of meditation. Free guided audio meditations and resources.

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A great way to start every class and for staff to take a moment and reset.

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Calm Breathe Bubble | Breathing Exercise

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Chair yoga is a general term for practices that modify yoga poses so they can be done while seated in a chair. These modifications make yoga accessible﻿﻿ to people who cannot stand, lack the mobility to move easily from standing to seated to supine positions, or want a quick break from office work.

Many of the basic body mechanics of the individual postures remain the same. While seated on chairs, students can do versions of twists, hip stretches, forward bends, and mild backbends.

In addition to a good stretch, chair yoga participants can also enjoy other health benefits of yoga,﻿﻿ including improved muscle tone, better breathing habits, stress reduction,﻿﻿ better sleep, and an improved sense of well-being.﻿﻿

Who Does Chair Yoga?

Chair yoga can be practiced by anyone who wants to enjoy the benefits of yoga and may (or may not) have mobility limitations. For example, chair yoga is great for anyone who needs more support, is managing an injury, or wants a more therapeutic approach to the practice.

Chair yoga classes are widely available in senior centers and retirement communities, as older adults are its biggest target audience. But people who are obese﻿﻿ and people with neurological diseases﻿﻿ are also good candidates for chair yoga. Office workers can also take advantage of chair yoga's adaptations to do stretches at work.

The Best Chair for Yoga

Since chair yoga is all about adaptability, it should come as no surprise that the particular chair you use is not important; you don't have to run out and buy a specialized yoga chair. Chairs with wheels are not ideal since they are unstable, but almost any other chair will do. If you are on the shorter side, put blocks or a folded yoga mat under your feet to give yourself a firm foundation.

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Chair yoga is a general term for practices that modify yoga poses so they can be done while seated in a chair. These modifications make yoga accessible﻿﻿ to people who cannot stand, lack the mobility to move easily from standing to seated to supine positions, or want a quick break from office work.

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20 Min Restorative Yoga Without Props | Long Hold Yoga Stretches | ChriskaYoga

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5 Minute Quick Anxiety Reduction - Guided Mindfulness Meditation

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A guided meditation to release tension and promote relaxation.

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Guided meditation for relaxation and stress relief.

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Calm is the #1 app for sleep and meditation. Join the millions experiencing better sleep, lower stress, and less anxiety.

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This is a resource full of strategies and links for educators.

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Podcast, video, and book recommendations for improving wellness.

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Book Recommendations:

Onward by Elena Aguilar

Daring Greatly by Brene Brown

Rising Strong by Brene Brown

Grit by Angela Duckworth

The Happiness Advantage by Shawn Achor

10 Percent Happier by Dan Harris

Learned Optimism by Martin E.P. Seligman

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Resources Podcast Recommendations: 10 Percent Happier Unlocking Us with Brene Brown NPR: Life Kit Angela Watson's Truth for Teachers The One You Feed Race and Equity Podcasts: CodeSwitch Book Recommendations: Onward by Elena Aguilar Daring Greatly by Brene Brown Rising Strong by Brene Brown Grit by Angela Duckworth The Happiness Advantage by Shawn Achor 10 ...

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A wide variety of free printable pages.

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I'd love to see how you color in my artwork! Join my Coloring Group on Facebook to share your colored pages from my books, ebooks, and coloring calendar. Find inspiration in seeing how others color my art and showcase your own creativity!

Coloring Supplies

If you'd like some ideas about some of the best markers and pens to use for coloring, check out my Guide to Coloring Supplies. I've also written a Markers Buying Guide that explains everything you need to know before you make a purchase. You can also see an extensive review of my all-time favorite coloring tool: Copic Markers.

For more information about the fun art of coloring, and my personal coloring story, check out the main Coloring page.

My Published Coloring Books

If you like printed, paper books, check out my line of 30+ coloring books that I've published with Fox Chapel Publishing! The artwork is printed on archival paper rated to last 200+ years. The pages are perforated for easy removal, and best of all, my coloring books are single-sided rather than double-sided, meaning that the coloring page only appears on one side of the page, so you don't have to worry about ink bleeding through and ruining the coloring page on the back side of the page. Plus, each book comes with a coloring guide with tips, tutorials and colored examples to help you get started! My coloring books have sold over 3.5 million copies, which still amazes me when I think about it! I'm so grateful to everyone who appreciates and supports my art! 🥰

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Free Adult Coloring Pages: Detailed Printable Coloring Pages for Grown-Ups - Art is Fun

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I'd love to see how you color in my artwork! Join my Coloring Group on Facebook to share your colored pages from my books, ebooks, and coloring calendar. Find inspiration in seeing how others color my art and showcase your own creativity!

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Learn how to create a zendoodle, a work of art but also a calm and relaxed sense of mind.

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What Are Zendoodles and Zentangles?

Zendoodling is the art of drawing designs using structured patterns or 'Zentangles'.

When you draw a Zendoodle, you're creating a work of art, but you're also deliberately creating a mood, focus, and state of mind.

Concentrate on drawing small blocks of patterns at a time; going with the flow lets your mind get into a calming zen state. This allows you to follow through on impulsive thoughts, so your doodle won't be restricted by expectations, giving you an unexpected final design and a glimpse into your subconscious!

Benefits of Zendoodling

Is Intuitive

Is Fun

Relaxes

Leads to inspiration

Teaches patience

Inspires creativity

How to Create a Zendoodle: Step-by-Step With Pictures

You don't have to be Michaelangelo to create a great Zendoodle. Because they're based around following a series of steps focused on a set of patterns, it's easy for beginners to get started.

Zendoodles aren't doodles in the same sense as the star or squiggly stick man you drew while you were on the phone; they're intricate designs built up by completing small areas of patterns at a time.

Once you get the hang of it and have a few basic Zentangles under your belt, let your mind wander and be as creative as possible! Invent your own patterns and see what your imagination comes up with.

Try not to have a preconceived idea of what it should look like; let your imagination move your hand, settle into a meditative state of mind, and you'll be surprised with what you can do when you're not focusing on the big picture.

Watch a Zentangle Created From Start to Finish

What You'll Need

Step 1

Draw a square border outlining the shape of your Zentangle, usually about three inches wide.

Step 2

Use a pen or pencil to draw strings. Strings are the lines that divide the shape into individual sections.

Step 3

Choose a section to start with and fill it with a repetitive pattern. Don't spend time planning a pattern, just draw.

Step 4

Repeat step three for each section. Change the patterns and get creative!

Step 5

Add color or shade the areas you'd like to define.

Tips

· Don't resort to an eraser. There are no mistakes in Zendoodling. Something that you thought was a mistake, might be the foundation for a new pattern or take your doodle in an exciting new direction.

· Remember that with Zentangle art, you can't fail. There is no right and wrong, because there is no pre-determined solution to what you're creating.

· Check out Zentangle Patterns.com for inspiration

Once you're a Zendoodle master, move onto more elaborate patterns and designs. Challenge yourself to get as intricate and detailed as possible, play with different pen thickness, shading styles and color combinations.

There are no limits to your imagination!

Asher Tarof on September 13, 2020:

Thank you for the Facts

Manikarnika on August 18, 2020:

Just few days before started to draw Zentangle. Your information is very useful.

Sumiti chadha on June 27, 2020:

Great thing to do

deepanjali on June 05, 2020:

hi i am from america it helped me from getting bored in this lockdown

John on June 04, 2020:

great

Ashlee on June 01, 2020:

Hi, I found this useful, thanks a lot!

someone on June 01, 2020:

Hello I just skimmed thro-

poppy on May 01, 2020:

this is really helpful

spike on April 30, 2020:

very much yes

Ava on April 07, 2020:

brah

eden on April 06, 2020:

i do not understand

rosea on March 24, 2020:

love this

crystal on March 10, 2020:

this is so amazing

Too on December 21, 2019:

This is amazing

bill on December 17, 2019:

thanks this helps aloooooooooot.

carson on December 17, 2019:

this was great thanks

josh on December 17, 2019:

thanks to this i made a cool tribute to the michel fartties

v v raghava rao on January 01, 2018:

ZENTANGLES ARE FOUND IN TRIBAL AREAS AND VILLAGES OF INDIA AS DECORATIVE PAINTINGS ON HUTS AND HOUSES

Susan Ledet on May 29, 2017:

I have been doing this for years and didn't know it had a name! I'm know for my meeting doodling at work...what they don't know is it makes me listen better!

vasantha murthy on January 19, 2017:

have been doing this and getting senior citizens do this for stress relief. found this very useful

Sarah on August 04, 2016:

thank you so much for this tutorial - I was able to put it together as a print out for my daughter for an upcoming road trip :)

Georgina Saad on July 10, 2016:

Great

juli on March 10, 2016:

cool

vasantha murthy on December 07, 2014:

like this work, Have been doing this.... page is very informative.

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How to Create a Great Zendoodle or Zentangle Pattern

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Zendoodling is the art of drawing designs using structured patterns or 'Zentangles'. When you draw a Zendoodle, you're creating a work of art, but you're also deliberately creating a mood, focus, and state of mind. Concentrate on drawing small blocks of patterns at a time; going with the flow lets your mind get into a calming zen state.

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Research shows that a daily gratitude practice can increase happiness.

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50 questions to do some soul searching.

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The world is a weird place right now. While my introverted self loves being inside and spending my days in my backyard, I know it isn't as easy for everyone else. Being quarantined can easily trigger anxiety and depression.

I've been writing since I was young - hence the blog. I've always found it extremely cathartic, especially when times are tough. Aka right now. Journaling is one of the best ways to explore your emotions and talk about things that you may not feel comfortable talking about with friends and family.

While being stuck in the house is less than ideal, this is one of the best times to truly work on yourself and focus on your goals. Think about it. How often do you have all the time in the world, with very little responsibilities? Almost never.

Grab a journal and a pen and do a little soul searching with these journal prompt ideas You never know what could come from it. Could be your next big idea or just a way to feel a little calmer.

Prompt Ideas

1. What brings you joy?

2. What does your dream life look like?

3. What is one thing that you'd like to be different by this time next year?

4. List five traits that you love about yourself

5. How are you currently sabotaging your goals?

6. What are you grateful for today?

7. What are your top five goals that you want to accomplish by the end of the year?

8. What are you interested in learning more about?

9. List five habits that you want to include in your daily routine

10. What makes you happy?

11. What is bothering you right now?

12. What is my biggest regret in life?

13. What are some challenges that you are currently facing and how can you overcome them?

14. What makes you anxious or stressed?

15. Name three people that you are blessed to have and cannot go a day without

16. What are five things that you are really good at?

17. What do I need to do more of this year?

18. Are you happy with your current life? If not, what can you do to change that?

19. What are five things you won't take for granted after self-isolation?

20. What are your five biggest fears?

21. What are you putting off right now?

22. What did you learn today?

23. How can you do better tomorrow?

24. Who or what gives you comfort?

25. What do you feel like your life is missing and how can you get more of what you need?

26. How can you love yourself more daily?

27. What is the best compliment you've ever been given? How did it make you feel?

28. Write a thank-you note to yourself

29. If failure was impossible, what would you try that you have never done before?

30. What is one thing that you need to start saying yes to and why?

31. If there was a solution to your anxiety, how would it look?

32. When was the last time you did something for the first time? What was it? How did it make you feel?

33. What would you tell your past self?

34. What are you in control of at this very moment?

35. What is the easiest part of quarantine?

36. What is the worst part of quarantine?

37. How do you refresh?

38. What is one goal that you can accomplish in the week ahead?

39. Describe your ideal day

40. Who is inspiring you right now? Why?

41. Who can you encourage today? How?

42. Make a list of everything that is making you feel anxious - throw it away or burn it when finished!

43. What habits would you like to change/

44. What scares you?

45. What did you learn this week?

46. What can you declutter physically or emotionally to find more ease and simplicity?

47. What does self-care look like for you?

48. When did you last feel truly alive?

49. How would you like people to describe you?

50. What did you to make yourself proud this week?

PIN ME:

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50 Journal Prompts to Get You Through Quarantine - Roaming Riley

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The world is a weird place right now. While my introverted self loves being inside and spending my days in my backyard, I know it isn't as easy for everyone else. Being quarantined can easily trigger anxiety and depression. I've been writing since I was young - hence the blog.

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Prompts for anxiety, depression, personal growth, focus, and confidence.

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Benefits of Mental Health Journaling

Journaling is a severely underrated activity. The benefits of routinely writing to targeted prompts can make massive benefits to your thought process and mood.

If you struggle with depression or anxiety, there is a good chance that it is perpetuated through self-defeating thoughts. Using journal prompts for mental health can change this!

That doesn't mean there isn't a neurochemical root- it simply means that you can take an active role in making real changes.

The process of journaling for mental health will systematically adapt thinking to become more optimistic and positioned in reality.
If you think this is the type of journaling is related to who you're crushing on then you are wrong!
The benefits of mental health journaling can also impact your focus and confidence. You'll find yourself living up to those expectations and plans you set for yourself.

Keep an open mind while beginning this process.

Starting a Mental Health Journal

There are various ways to start a mental health journal. As you gain more practice, you may find that you understand the proper perspectives and don't need prompts as much.
However, when using journal prompts for mental health, you must be sure that you are providing enough information and detail to create an awareness of frequent self-defeating thoughts and perspectives you have.
That is where you will build growth!

Use the following prompts regularly. Make a commitment to journal at least once per day for 30 days. As you begin to make journaling a habit, you'll shift your thinking with ease.

This strategy will be difficult at first. Creating habits always are. Set an alarm in your phone or find another way to remember and do it diligently.

If you make journaling a priority, you'll have the best opportunity to make lasting change. You likely will also begin to notice your mindset shift during the day to identify those areas you've made improvement before even writing.

Top Journals for Depression

1. Today I am grateful for ______ (try to come up with three!)

2. My personal dreams include______

3. The things I love most about myself are ______

4. I deserve to be happy because______

5. The most important people in my life are______ because ______

6. I'm worthy of being loved because______

7. What I like most about myself is______

8. The successes I've had in my life are______

9. My past doesn't define who I am because______

10. I love myself because______

Top Journals for Anxiety

11. Three examples of my fears being proved wrong are_____

12. My fears are unrealistic because______

13. I have grown and triumphed over my anxieties by______

14. My biggest anxiety is______ but a more realistic interpretation of it is______

15. Three expectations that I have for today are______

16. One way that I have control of my life is______

17. Three examples of my being safe and secure are______

18. Today, when feeling anxious, I will do the following to control my thoughts______

19. I can have control over my anxiety in the following ways______

20. When anxious, I will do the following to feel safe______

Top Journals for Personal Growth

21. I can rework my life's narrative in the following ways______

22. Today, I learned______ and will implement tomorrow in the following ways______

23. My life's goals are______

24. The skills that I need to accomplish my goals are______

25. This week I will accomplish the following______

26. I can be a better me by doing the following______

27. My definition of success for myself is______

28. One area that I need to improve upon is______

29. I can be a better person each day by doing______

30. I can demonstrate love for others by______

Top Journals for Confidence

31. I know that I'm not an impostor and am good enough because______

32. Today, I demonstrated success by______

33. I have a high level of skill at______

34. One things that I can teach others is______

35. I'm more than adequate because of my______

36. The things I did well today are______

37. Write a short story of you being the best you in a tough situation

38. Three examples my negative thoughts about myself are wrong______

39. I present myself well in front of others by doing______

40. I know I'm self-conscious about______ but can improve in this area by______

Top Journals for Focus

41. I can better handle my spare time by doing______

42. I must complete______ by the end of the week by______

43. The key takeaways from today are______

44. To be a better listener, I need to______

45. My priority tasks to complete are______

46. Paraphrase a difficult concept you learned today

47. In the moment, I can retain information better by______

48. Today, I was able to accomplish______

49. Tomorrow, I can do a better job of______ by______

50. I know I'm improving my focus when I'm doing______

Journal Prompts for Mental Health Can Be Done Throughout The Day

As you can see, the noted journal prompts do not have be done at any one time. There are some that may serve better being reflective of the whole day, whereas others are best before you start.

There are even some noted journal prompts that can be done following specific events.

The point of using these prompts is to make a lasting change. Our minds are powerful tools that can be adjusted to improve our future, well being, and sense of self.

Give them a try! You have nothing to lose.

As you begin to grasp the concepts of journaling, you likely will be able to develop other prompts that are more targeted to your specific needs.

Let me hear your wins with journaling! I'd like to hear how you're making lasting change. While you're at it, subscribe to the mailing list to get an added journaling bundle!

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50 Amazing Journal Prompts for Mental Health from Therapists

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Journaling is a severely underrated activity. The benefits of routinely writing to targeted prompts can make massive benefits to your thought process and mood. If you struggle with depression or anxiety, there is a good chance that it is perpetuated through self-defeating thoughts. Using journal prompts for mental health can change this!

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19 easy DIY crafts to inspire a new hobby.

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Why should kids get to have all the fun when it comes to arts and crafts projects? Adults can benefit from crafting as a relaxing method of expressing creativity and channeling emotions. ( Adult coloring books have surged in popularity for these very good reasons.) Beyond that, crafts for adults can yield incredible homemade results - for gifts, wardrobe, home decor, party and entertaining items, and on and on. You don't have to be an expert crafter, either: We rounded up 19 adult craft ideas from bloggers around the web to inspire your creativity, whether you're a novice or a highly experienced crafter.

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19 Crafts for Adults to Inspire Your Creativity

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Why should kids get to have all the fun when it comes to arts and crafts projects? Adults can benefit from crafting as a relaxing method of expressing creativity and channeling emotions. ( Adult coloring books have surged in popularity for these very good reasons.)

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Practice this mindfulness technique to ground you in the current moment when you are feeling anxious.