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Traditional Māori breathing and mindfulness sequences.

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If you think it may be useful for whānau to give Hikitia te Hā a go, simply copy and paste the following 'blurb' into an email or your home-learning programme as an introduction. In the classroom we've been practising Hikitia te Ha (a indigenous breathing exercise) because it's an excellent strategy for relaxing and calming our bodies and minds.

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Nine activity cards, with fun bubble-friendly whanau activities designed to celebrate Māori language and encourage us to spend time in nature.

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Kids Greening Taupo | Learning Through Nature

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A cardboard box cut into a piece slightly bigger than A4 (outside cover).

A selection of A4 paper making up the pages (you can use different colours if you have a variety).

An elastic band or string to hold your journal together.

Optional: an envelope (A5 or smaller) and a glue stick - glue on the inside cover and use as a pocket for pencils and anything you wish to collect (if you don't have one at home, you can make one from paper).

Instructions:

Fold all of your paper in half (you can fold them all together).

Fold your cardboard in half and put it on the outside of your paper (like the cover of a book).

Use your string or rubber band to keep the pages (paper) inside of the cardboard cover.

Click HEREfor inspiration and ideas.

You can take your nature journal with you on your nature walks. Collect interesting leaves and flowers to glue into your journal. You could research about them and then write what you find out. You can also fill your journal withobservational drawings, diagrams, photos, notes, poems... whatever you like! Have fun recording your discoveries in nature!

To claim a Kiwi Guardian Medal for doing this activity, click HERE.

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Make a Nature Journal - Kids Greening Taupo | Learning Through Nature

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Materials needed: A cardboard box cut into a piece slightly bigger than A4 (outside cover). A selection of A4 paper making up the pages (you can use different colours if you have a variety). An elastic band or string to hold your journal together. Optional: an envelope (A5 or

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Reflect on your strengths and think about how to use them in the week ahead.

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Find ways to help your mental health and enjoy nature.

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DOC asked Kiwi kids, just like you, to put together a list of things you love to do in nature. We listened to all your ideas and created a list of the top 50 things.

You'll find fun things to do in around your home, in your backyard, on your deck or balcony, and from window views. Check them out and get out in nature!
Download the 50 things to do poster (PDF, 1,277K)

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DOC asked Kiwi kids, just like you, to put together a list of things you love to do in nature. We listened to all your ideas and created a list of the top 50 things. You'll find fun things to do in around your home, in your backyard, on your deck or balcony, and from window views.

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Create and reflect on your four taha in your Whare Tapa Whā - this is a great way to think about the ways you're meeting all your wellbeing pillars :)

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In the video the ideas Molly suggests as ways to strengthen our hauora pou are:

Taha Tinana

Drink some water

Take a play time break after an hour of screen time

Make your snacks and lunch for the day like you're at school

Run around the whare twice

Head off for a walk around your neighborhood with whānau

Play with a ball on the lawn

Put on some music and kanikani

Taha Wairua

Spend time outside - feel the sun, rain or wind on you.

Practise Cosmic yoga, Tummy Breathing or Hikitia te Hā

Stop to notice three small things out your window

Lie on the lawn and look at the sky

Write down some values that are important to you

Write a card, letter or email to someone who's made a positive difference for you. Tell them why.

Taha Hinengaro

Set up a routine - home-learning, play, sleep

Sing a waiata

Do some art or craft - painting, drawing, colouring

Spend some quiet time in your favourite space.

Breathe! Take 10 deep tummy breaths

Think about how you're feeling and kōrero about it with someone

Taha Whānau

Include your whānau in your home-learning - they might know some stuff!

Make time to connect with your friends

Give someone in your bubble a compliment

Have a hug - awhi it up!

Help someone with a chore

Kōrero with someone in your whānau about your whakapapa

Make someone a kapūti (cup of tea) or a drink

Whenua

Sit under your favourite rakau in your garden

Lie on your lawn to relax

Look after a plant that needs some aroha

Share a compliment or kind words with a plant

Play outside barefoot

Sit quietly and listen to the nature around you

Check in on the plants in your garden, pull weeds near them or give them water

Or you might have your own and much better ideas!

And some emotions that might come in handy dandy are:

Happy/Harikoa, CalmTau, Energised, Excited/hiamo, Inspired, Proud, Grateful/Whakawhetai, Relaxed, Loved, Disappointed/pāpouri, Frustrated/hōhā, Amused, Hōhā, Confused, Bored, Playful, Proud, Peaceful, Accepted, Optimistic/ whakapono, Trusting, Critical, Distant, Indifferent, Inspired, Hopeful, Thankful, Curious, Cheeky, Sleepy, Amazed/Mīharo

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In the video the ideas Molly suggests as ways to strengthen our hauora pou are: Taha Tinana Drink some water Take a play time break after an hour of screen time Make your snacks and lunch for the day like you're at school Run around the whare twice Head off for a walk around your neighborhood with whānau Play with a ball on the lawn Put on some music and kanikani Taha Wairua Spend time outside - feel the sun, rain or wind on you.

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A read aloud about how Aroha manages her emotions.

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Aroha's Way - A Children's Guide through Emotions

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It's important to reach out to others. Small reminders can make someones day - especially when they are not expecting it.

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Check out this toolkit to help with feelings of anxiety, stress, or low mood.

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Your Toolbox!

These tools have been developed to help with feelings of anxiety, stress, or low mood. Each tool only takes a few minutes.

Health and wellbeing is an ongoing journey - so try them out and see what works for you.

Your Resources

Small Steps is one resource amongst many that you can use to maintain, manage, or improve your mental wellbeing.

Check out the resources below and see what might suit you.

About Small Steps

Small Steps are digital tools, developed by Te Hiringa Hauora in partnership with Clearhead. The Small Steps website is a place where people of Aotearoa (and further abroad!) can take small steps on their journey to improve wellbeing.

Whether you're here to maintain wellness, find relief, or get help for yourself, friends or whānau, we're here with you, for you - he waka eke noa.

We will be constantly improving the platform as well as adding new tools so keep checking in. We'd love your feedback on what works for you.

Visit Te Hiringa Hauroa

No data, no worries! This website is available through the sponsored data initiative, so it won't use up any data on a mobile device.

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Small Steps | Free Online Tools to Manage Your Wellbeing

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These tools have been developed to help with feelings of anxiety, stress, or low mood. Each tool only takes a few minutes. Health and wellbeing is an ongoing journey - so try them out and see what works for you. Small Steps is one resource amongst many that you can use to maintain, manage, or improve your mental wellbeing.

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Guided practice for 5-4-3-2-1 - great to do this outside.

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The 5-4-3-2-1 Method: A Grounding Exercise to Manage Anxiety

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2bpresent's  - 7-11 Breathing Exercise for Relaxation

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This resource has over 500 free workouts that can be done at home and tailored to suit different ages and abilities.

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Grab a dice, find a family member to work out with and compete in the ‘Race to 100 Fitness Challenge’. All rules and details have been uploaded to the attached google doc. Make a copy of this document, add it to your drive and highlight your progress as you go!

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Great yoga practice for winding down before bedtime.

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Set a routine to stay on track this week and reflect on what works :)

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Follow one of these brain breaks to take a few moments to reset.

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Clinical outcomes you can trust - Melon inspires transformation with real results

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Great ideas about how to observe our thoughts without being overwhelmed by them.

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AboutKidsHealth - The Hospital for Sick Children

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You are not your thoughts | AboutKidsHealth at The Hospital for Sick Children

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Reflect on you!

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Go tell someone this joke in your bubble and share a laugh :)

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Smiling Mind is a great resource for mindfulness and meditation. These are similar to the grounding and breathing techniques to focus on the present.

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Smiling Mind is a unique web and app-based program developed by psychologists and educators to help bring balance to people's lives

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Download a template and send it in by October 11th to compete in the colouring competition. Prizes to be won!

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A fun competition for tamariki to get creative and add colour to their very own MHAW scene

Our colouring competition template is a great, calming activity for tamariki to get creative with this MHAW. Grab some pens, pencils, crayons or felts to add colour to your scene to bring it to life! Go in the draw to be in with a chance of winning some awesome prizes!

What to do:

1. Download and print a copy of our colouring competition template.

2. Get your colouring pencils/pens out and let your creative juices flow!

3. Post your entry so we receive it before 11 October to: Mental Health Foundation, PO Box 10051, Dominion Rd, Auckland 1446.

4. Or scan or snap a picture of your entry and email it to us at mhaw@mentalhealth.org.nz with the subject line 'Colouring competition entry'.

The colouring competition is open to children aged between 4-12 (but anyone who likes to colour can still take part!)

Age groups:

The three lucky winners from each age group will win a $100 Prezzy card. Entries close at 5pm on 11 October and winners will be notified by 19 October via phone or email. Terms and conditions apply.

Download

Click on the file version below to download.

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A fun competition for tamariki to get creative and add colour to their very own MHAW scene Our colouring competition template is a great, calming activity for tamariki to get creative with this MHAW. Grab some pens, pencils, crayons or felts to add colour to your scene to bring it to life!

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Take a break and colour.

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40 KA PAI things to do outside.

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Bees are starting to buzz - find out bee facts while completing this colouring sheet :)

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If you're feeling a bit down, Sparkx is an online game with strategies to target those low feelings. Make sure to talk to your parents before creating an account to gain permission.

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Monday's Riddle: What has many teeth, but can’t bite?

Friday's Riddle: What can’t talk but will reply when spoken to?
Friday's Answer: An echo :)

--> Today's answer will be posted tomorrow morning :)