• MONDAY JUNE 15

  • mindful activity for adults & kids

    • What does your inner monologue sound like?  The relationship we have with ourselves impacts our daily experiences as well as our relationships with others. If we do not accept ourselves as 'enough' and are always striving to reach some perceived standard of what we think we 'should' be in the world, we will create a much more difficult reality for ourselves. Take some time for you and/or your kids to think about what kind of language you use toward yourself. (This is also important for teaching kids about self-compassion because they look to us as examples.) How am I talking to myself? If I talked to a friend the way I talk to myself, would they still be my friend? If the answer is probably not, then that's a great place to start.  You can also find information about self-talk and mindfulness HERE.

  • kindness toward self & others

    • Self-compassion has two sides: the yin and the yang. The yin relates to being with ourselves. It is comforting, soothing, and validating. If you are tired, you might give yourself time to take a hot bath, or if your kids are tired, you might let them relax with a movie and a snack instead of doing chores right away. The yang side relates to acting in the world. It is protecting, motivating, and providing. Yang self-compassion might involve speaking up about sticking to better work hours or stepping away from a toxic friendship. Take some time and/or work with children on a conversation or writing activity where you think about ways you can both validate with self kindness AND motivate with action in a situation. Finding a balance between nurturing and pushing yourself, while setting clear boundaries and taking action, is very important. It's important to teach kids that holding themselves accountable while being kind to themselves are equally valid ways to thrive.

  • educational activity

    • Teach kids self compassion

  • creative activity

    • empowering superhero drawing activity

  • additional resources

    • more info on the yin and yang of self compassion

    • parenting a self compassionate child video (​3:08)

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• TUESDAY JUNE 16

  • mindful activity for adults & kids

    • Racism is not a new subject, especially for those who experience it on a daily basis.  For all those who want to learn and grow to become better allies, more compassionately empathetic, and supportive, Professor Rhonda Magee, a Professor of Law at USF and mindfulness teacher, reminds us that mindfulness is a great place to start.  Here is a conversation with Professor Magee on how mindfulness work can help hone in on the discomfort of interpersonal racism: POV Podcast & Article on the intersection of mindfulness and racism.

    • Additionally, in an effort to challenge some of the whiteness of much of mainstream mindfulness, we invite BIPOC to explore some of the mindfulness practices established through Mindfulness for the People, 

  • kindness toward self & others

    • Talking to kids about race (Nat Geo article)

    • 4 Ways People of Color Can Foster Mental Health & Healing 

    • Mindfulness may reduce stress for students of color

    • How to fight racism through inner work

  • educational activity

    • Sesame Street & CNN town hall to address racism

    • How to help kids handle the news

    • Why do people look different? story bots (28mins)

  • additional resources

    • Disrupting Systemic Whiteness in the Mindfulness Movement

    • Meditation app for people of color

    • Black Zen

    • "The Inner Work of Racial Justice" book by Rhonda V. Magee

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• WEDNESDAY JUNE 17

  • mindful activity for adults & kids

    • Take some time for a 4-breath body scan today. With the first breath, check in on your body. With the second breath, check in on your feelings. With the third breath, check in on your thoughts. With the last breath, put it all together and figure out if there's anything in your body that requires your attention.

  • kindness towards self/others

    • Learn about your body. Pay attention. Be kind to your body and about your body.  Your physical sensations, your emotional state, and the quality of your thoughts are all connected and impacted by each other. Telehealthcare, food or mood journals, taking medicine on time, meditation, mindfulness, drinking water, and learning about your body are all ways you can take better care of yourself during this time.  

  • educational activity

    • Teach kids about their bodies.  Use the correct words.  Set the example of being kind about your body.  Teach them to be kind to their bodies as well.  Get them comfortable and educated about their bodies.  If you are looking for ideas on how to do this, here are a few: Body Parts Story Bots video (9:37), 10 fun ways to teach kids anatomy, and teaching kids to keep their bodies safe.

  • creative activity

    • my body craft idea for kids

    • human body worksheets

  • additional resources

    • myofascial release

    • why you should take care of your body & your health

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• THURSDAY JUNE 18

  • mindful activity for adults & kids​

    • Kids love to learn and share what they have learned.  As adults, we often begin to let ourselves lose this love of learning.  It is important to continue to find ways to learn as often as possible.  If you need help with this, spend a day with a kid and you are likely to learn about the grasshopper, the wheels on a truck, or another awesome observation they might share.  Today's activities will be centered around remembering what it's like to learn and we'll be using jellyfish as the subject.  To begin, spend some mindful moments watching our favorite jellyfish cams at the Monterey Bay Aquarium HERE.

  • kindness toward self & others​​​​

    • If you learn something, share it.  Take the time today to pass along something you have learned to someone else.  Think about how much more valuable information is when it is shared by someone you trust and how you can continue that positive ripple effect.  Share your knowledge in non-judgmental ways and only when it is appropriate for it to be received.  

    • Additionally, take some time to learn something new today.  Go beyond Google!  Too often these days we Google a quick answer without pressing the issue.  What is the source? What else can you learn?  Make sure you are following through.  Use the internet less like a cheat sheet and more like an encyclopedia to get deeper details.  The educational activities (below) can teach you about jellyfish.  You can choose another topic if you like.

  • educational activity

    • How Jellyfish Work

    • meet the Moon Jelly

    • this robot catches jellyfish with a gentle 'hug'

  • creative activity

    • 18 jellyfish craft ideas for kids

  • additional resources

  • • benefits of lifelong learning for seniors

    • 5 reasons why you should practice lifelong learning​

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• FRIDAY JUNE 19

  • mindful activity & kindness toward self (for kids & adults)

    • There's a concept of a 'blue mind' that relates to calm, relaxation, flow, and other feelings often associated with water.  Water is vital to our physical well-being and being near water can also be beneficial to our psychological well-being.  Two ways to include water in your mindfulness are: 

      • mindful hydration (a micro skill that combines drinking water with mini moments of mindfulness- learn more HERE)​

      • Practice mindful proximity to water.  If you are able, go to an ocean, lake, pool, or other large body of water.  Additional options include a kiddie pool, running the hose over your feet, a sprinkler, a bath, or practicing the art of the pause in the shower to really feel the water.  

  • educational activity

    • Teaching children the importance of water

  • creative activity

    • 217 water play ideas

    • 25 creative water play activities for kid

  • additional resources

    • Blue Mind Book

    • How to be mindful while taking a shower

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While the order of these activities has more of a flow this week, please feel free to pick and choose at your own discretion.  Most activities have links in the descriptions, but feel free to reach out if you have any follow-up questions regarding anything in this week's schedule. Have fun!