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3 things that are blue
3 things that are red
3 things that are bigger than a football
3 things that are smaller than a TV

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A video to explain what mindfulness is, when you can do it and why it is good to do.
https://www.youtube.com/watch?v=QTsUEOUaWpY

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AboutKidsHealth - The Hospital for Sick Children

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Everyday mindfulness | AboutKidsHealth at The Hospital for Sick Children

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https://www.youtube.com/watch?v=tzUoXJVI0wo

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Dr. Russ Harris - Acceptance Commitment Therapy

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The Three 3's is a grounding technique to gently get you out of your mind and into the environment. 

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By attuning to our senses, we can become more connected to our environment.

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How do our feeling and thinking brain work? 

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How do our feeling and thinking brain work? 

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Learn how your brain works! When you "flip your lid" it means that your feelings get so big that you lose control of your ability to think and act clearly.

Mindfulness helps stop us from flipping our lid!
Learn more about this by clicking the attachment...

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For young people with ADHD aged 10-16, the psychology team at the Child Development Centre run a mindfulness and ADHD group. The group consists of 6 weekly sessions held over Microsoft teams.  You can speak to your paediatrician if you are interested.

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For young people (ages 10-18) with physical health conditions, the psychology team run a mindfulness group.

The group consists of 5 weekly session held on Microsoft Teams.

You can ask your paediatrician for a referral.

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Read Here about how mindfulness helps mental wellbeing

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Read Here about how mindfulness helps mental wellbeing

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Mindfulness - NHS (www.nhs.uk)

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It can be easy to rush through life without stopping to notice much.
Paying more attention to the present moment - to your own thoughts and feelings, and to the world around you - can improve your mental wellbeing.

Some people call this awareness "mindfulness". Mindfulness can help us enjoy life more and understand ourselves better. You can take steps to develop it in your own life.

What is mindfulness?

Mindfulness involves paying attention to what is going on inside and outside ourselves, moment by moment.

It's easy to stop noticing the world around us. It's also easy to lose touch with the way our bodies are feeling and to end up living "in our heads" - caught up in our thoughts without stopping to notice how those thoughts are driving our emotions and behaviour.

An important part of mindfulness is reconnecting with our bodies and the sensations they experience. This means paying attention to the sights, sounds, smells and tastes of the present moment. That might be something as simple as the feel of a banister as we walk upstairs.

Another important part of mindfulness is an awareness of our thoughts and feelings as they happen moment to moment.

How mindfulness helps mental wellbeing

Becoming more aware of the present moment can help us enjoy the world around us more and understand ourselves better.

When we become more aware of the present moment, we begin to experience afresh things that we have been taking for granted.

Mindfulness also allows us to become more aware of the stream of thoughts and feelings that we experience, and to see how we can become entangled in that stream in ways that are not helpful.

This lets us stand back from our thoughts and start to see their patterns. Gradually, we can train ourselves to notice when our thoughts are taking over and realise that thoughts are simply "mental events" that do not have to control us.

Mindfulness can help us deal with issues more productively. We can ask: "Is trying to solve this by brooding about it helpful, or am I just getting caught up in my thoughts?"

Awareness of this kind may also help us notice signs of stress or anxiety earlier and deal with them better.

Mindfulness-based therapies are recommended by the National Institute for Health and Care Excellence (NICE) as a way to treat less severe depression.

NICE also recommends that employers make mindfulness available to all employees, to support mental wellbeing at work.

How to be more mindful

Reminding yourself to take notice of your thoughts, feelings, body sensations and the world around you is the first step to mindfulness.

Notice the everyday

As we go about our daily lives, we can notice the sensations of things, the food we eat, the air moving past the body as we walk.

Keep it regular

It can be helpful to pick a regular time, such as a morning journey to work or a walk at lunchtime, during which you decide to be aware of the sensations created by the world around you.

Try something new

Trying new things, such as sitting in a different seat in meetings or going somewhere new for lunch, can also help you notice the world in a new way.

Watch your thoughts

Some people find it very difficult to practise mindfulness. As soon as they stop what they're doing, lots of thoughts and worries crowd in.

It might be useful to remember that mindfulness isn't about making these thoughts go away, but rather about seeing them as mental events that come and go. This can be very hard at first, but with gentle persistence it is possible.

Some people find that it is easier to cope with an over-busy mind if they are doing gentle yoga or walking.

Name thoughts and feelings

To develop an awareness of thoughts and feelings, some people find it helpful to silently name them: "Here's the thought that I might fail that exam" or: "This is anxiety".

Free yourself from the past and future

You can practise mindfulness anywhere, but it can be especially helpful to take a mindful approach if you realise that, for several minutes, you have been trapped in reliving past problems or pre-living future worries.

Different mindfulness practices

As well as practising mindfulness in daily life, it can be helpful to set aside time for a more formal mindfulness practice.

Mindfulness meditation involves sitting silently and paying attention to thoughts, sounds, the sensations of breathing or parts of the body, bringing your attention back whenever the mind starts to wander.

Yoga and tai-chi can also help with developing awareness of your breathing.

Is mindfulness helpful for everyone?

Studies show that mindfulness can help with stress, anxiety and depression. More research is needed to show whether it helps with other mental health conditions.

Many people find mindfulness helpful, but it's not right for everyone. Some people find that it does not help them, or that it can make them feel worse.

More tips for wellbeing

There are other steps we can all take to improve our mental wellbeing. Learn more about the 5 steps to mental wellbeing.

You can also get your free Mind Plan on the Every Mind Matters website for personalised mental wellbeing tips and advice to your email inbox.

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Awareness of ourselves and the world around us - sometimes called mindfulness - can improve our mental wellbeing.

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Take a look at tips suggested by the NHS on how we can improve our mental wellbeing.

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Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.
1. Connect with other people

Good relationships are important for your mental wellbeing. They can:

help you to build a sense of belonging and self-worth

give you an opportunity to share positive experiences

provide emotional support and allow you to support others

There are lots of things you could try to help build stronger and closer relationships:

2. Be physically active

Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by:

raising your self-esteem

helping you to set goals or challenges and achieve them

causing chemical changes in your brain which can help to positively change your mood

Read about exercise guidelines and workouts to help improve your fitness and wellbeing

3. Learn new skills

Research shows that learning new skills can also improve your mental wellbeing by:

boosting self-confidence and raising self-esteem

helping you to build a sense of purpose

helping you to connect with others

Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life.

Some of the things you could try include:

4. Give to others

Research suggests that acts of giving and kindness can help improve your mental wellbeing by:

creating positive feelings and a sense of reward

giving you a feeling of purpose and self-worth

helping you connect with other people

It could be small acts of kindness towards other people, or larger ones like volunteering in your local community.

Some examples of the things you could try include:

saying thank you to someone for something they have done for you

asking friends, family or colleagues how they are and really listening to their answer

spending time with friends or relatives who need support or company

offering to help someone you know with DIY or a work project

volunteering in your community, such as helping at a school, hospital or care home

5. Pay attention to the present moment (mindfulness)

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.

Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

Read more about mindfulness, including steps you can take to be more mindful in your everyday life.

Further information

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Read about 5 steps you can take to improve your mental health and wellbeing.

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Mindful Breathing Exercise - YouTube

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A simple set of instructions for one form of mindful walking.

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An exercise to help you notice your thoughts and let them go.

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Mindfulness Meditation for Racing Thoughts

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Mindfulness Meditation for Racing Thoughts

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Leaves on a Stream - YouTube

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Leaves on a Stream | Mindfulness practice

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The Mindfulness App | Meditation and Sleep to improve health

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We want to guide you towards reduced stress, better sleep, and improved health through the power of meditation. Welcome to The Mindfulness App!

Mindfulness means giving the present moment your full attention, observing what is right here, right now, with the intention not to judge what one notices. Being mindful is a quality we can develop through regular meditation practice.

Meditation is a mental practice that involves training one's attention and awareness to achieve a calm and clear state of mind. You can see it as a gym for your brain.

There can be numerous benefits of meditation, including: reduced stress, lowered anxiety, increased focus, improved sleep and relationships, increased compassion for yourself and others.

Mindfulness means giving the present moment your full attention, observing what is right here, right now, with the intention not to judge what one notices. Being mindful is a quality we can develop through regular meditation practice.

Meditation is a mental practice that involves training one's attention and awareness to achieve a calm and clear state of mind. You can see it as a gym for your brain.

There can be numerous benefits of meditation, including: reduced stress, lowered anxiety, increased focus, improved sleep and relationships, increased compassion for yourself and others.

Easy to use and navigate. I'm a beginner and feel calmer and less anxious 2 weeks into using this app. Calm instruction with easy to listen to tones and voices. Feeling a little more mindful everyday.

It's amazing how easy it is to actually meditate and even more amazing to see the positive differences it can bring. Thank you for teaching me how to meditate and how to focus and bring my concentration back to where it needs to be when it starts to wander.

I would love to tell everyone l know who is having a hard time sleeping or simply relaxing that meditation and mindfulness will help to overcome overthinking and restlessness of mind and body. Try it. You will be surprised.

Start your journey with a simple 5-Day introduction to mindfulness.

Guided meditations and courses from world-renowned experts in over 25 topics.

Customize and personalize the app to meet your own preferences and needs.

You decide the amount of time and can choose between silent, guided or personalized.

Set reminders for yourself to build or maintain your meditation routine.

Find what works for you. We're here to assist in any way possible!

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Meditation for better sleep, less stress and overall better well-being and mental health

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Meditation and Sleep Made Simple - Headspace

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Unlock hundreds of mood-boosting meditations, relaxing sleep exercises, focus music, and more with our biggest offer of the year.

It's the healthiest, happiest deal you'll find this Black Friday, and it won't last long.

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Meditation and Sleep Made Simple - Headspace

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Live a healthier, happier, more well-rested life in just a few minutes a day with the Headspace app.

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Calm - The #1 App for Meditation and Sleep

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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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Smiling Mind

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An evidence-based approach to supporting the mental health and wellbeing of children in the classroom, school and home environments. Choose the implementation option to suit your school.

For a limited time, Australian primary schools can apply for a funded place and receive the Primary School Program at no direct cost to the school.

Smiling Mind is Australia's leading digital-led, prevention focussed mental health not-for-profit. Smiling Mind has been helping minds thrive for over 10 years and are the innovators behind Australia's most trusted mental wellbeing app. Our evidence-based tools support people to learn the skills to maintain their mental health in fun and interactive ways.

If you'd like to support our work, you can make a donation. Every contribution, however large or small makes a difference and we're so grateful for your support.

The Australian Mental Wellbeing Index provides a snapshot insight into the everyday mental wellbeing of Australia. It explores the factors that contribute to mental wellbeing and aims to generate a national conversation about how Australians can take a proactive approach to support mental wellbeing.

We've recently released the second annual report exploring the data collected across 2022-2023. The latest report shows young Australians aged 18-24, are experiencing poorer mental wellbeing than older age groups and poorer levels of focus and concentration may be a key driver of this.

A daily mindfulness and meditation guide at your fingertips

#1 Apple Health & Wellbeing App 2018 - Australia

Trusted by over 7.8M people

100% evidence based

FREE Programs for children and adults

We suggest 10 minutes a day

What are you waiting for?

DOWNLOAD THE APP NOW AND SEE FOR YOURSELF!

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Smiling Mind is a non-for-profit web and app-based meditation program developed by psychologists and educators to help bring mindfulness into your life.

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Belly Breathing: Mindfulness for Children - YouTubeThis deep breathing technique is at the core of many mindfulness and relaxation practices.

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Belly Breathing: Mindfulness for Children

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A body scan involves paying attention to parts of the body in a gradual sequence from feet to head. It is useful to notice areas of tension so we can let stress go.

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The Body Scanner! Mindfulness for Children

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Just talking to someone you trust about how you are feeling can greatly reduce your stress levels and bring you back to the present.

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It is easy to go through life without paying much attention to the present. Try sipping a hot drink and just concentrating on that, or taking a shower and noticing how it feels.

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- Shower mindfully - is the water hot or cold? What does your shampoo smell like? How does the water feel?
- Deep breathing - feel you lungs expand and deflate, roll your shoulders down, notice the difference in your body.
- Wiggle your toes! Scrunch your toes, wiggle them stretch them out, try and move your big toes without moving the rest of them, relax!

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Mindfulness is about paying attention in a particular way - on purpose, in the moment and without judgement.

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1. Notice Your Judgements
2. Do One Thing at a Time
3. Do What Works for You

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Any activity can be done mindfully - mindfulness is not just about meditation!

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When you get around to noticing this, simply return your attention to the breath.

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Don't judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.