{"Calminder-exercise":{"-M_ulL-FwXRaPsaIK_YG":{"age":"3-10 years ","category":"Expressions","date":"Wed Jun 01 2022","description":"Making a caterpillar out of paper and making it move forward by blowing air.","duration":"15 minutes","extra":"You can find this exercise in the book: 'Mindful at School: 52 Playful mindfulness exercises with kids' of Irma Smegen\nWatch a video of this exercise here: https://youtu.be/_r1bsY7d2wg ","instructions":"1. Fold the paper in half twice.  From the back of the sheet, fold the paper two centimetres. Then cut the corners. \n\n\n2. The children can decorate their caterpillar and give them eyes any way they like. \n\n3. Ask the children how they feel about their caterpillar.  \n\n4. Show the children that they can blow against the back to make the caterpillars move. Let them play and have fun! \n\n5. After the play ask them again how they feel, maybe it feels different from before making the caterpillar move, maybe it is the same. Maybe they notice something new, or nothing special. Everything they feel is all right. \n\n","materials":"- 4x15cm paper    - Marker/pencil/pen ","musicUrl":"/","title":"Caterpillar ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Caterpillar.jpeg?alt=media&token=44f8565f-ad25-4b33-a799-e618ad963b11","videoURL":"https://www.youtube.com/watch?v=_r1bsY7d2wg","wonder":"becoming aware of breathing in a playful way. "},"-M_umhRErwTVmS_KsXUp":{"age":"3-10 years","category":"Movement","date":"Thu Jun 02 2022","description":"Making a butterfly out of paper and making it fly by attaching a string to it and running with it.","duration":"30-60 minutes","extra":"You can find this exercise and others in the book of Irma Smegen: ‘Arts and Mindfulness with young children’ (Dutch: ‘Verwonder je: mindfulness en kunst met jonge kinderen). ","instructions":"1. Fold your paper and unfold it again. Put some paint on one side of the paper, on the lines. (See image.)  \n\n2. Now fold the paper the same way as you did at the beginning. Rub the paper with your hand.  \n\nHow does it feel in your hand? Now open your paper. What do you see?  \n\nWhen the paint is dry, use a stapler to attach a string to the middle of the butterflies. Then you can go somewhere outside and let the butterflies flutter by holding the string and running around with it. \n\n3. Spread stones, mats or hoops around the room.  Tell the children that these are the 'flowers'. The children will make the butterflies flutter, and when they hear your sound, each butterfly looks for a flower to rest on. Let them stop, land by asking them to notice their breath and their body for a while before they flutter of again. \n\nObserve butterflies. Find them outside or use pictures of butterflies to make the children discover that the butterfly wings are the same on both sides.","materials":"- A4 paper/cardboard  - Sheetpaint  - Scissors  - 1m of string  - Stapler  - Mats  - Stones or anything else you can use to mark places  - A sound signal (like a bell) ","musicUrl":"/","title":"Fluttering Butterflies ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/MARIPOSA.JPEG?alt=media&token=5be18b38-942d-47c6-b166-9d4d3730cc02","videoURL":"","wonder":"Notice that a butterfly has the same pattern on the left and on the right wings and discover that if you fold a paper with paint in half, there will be the same print on both sides of the paper."},"-M_unrPjjoy7m1k3hJWa":{"age":"3-12 years ","category":"Creating","date":"Fri Jun 03 2022","description":"Making a flower with footprints of water.","duration":"60 minutes","extra":"You can find this exercise and others in the book of Irma Smegen: ‘Arts and Mindfulness with young children’ (Dutch: ‘Verwonder je: mindfulness en kunst met jonge kinderen). ","instructions":"1. Ask the children to take off their socks and shoes and stand beside or around the water. 2. After hearing the sound signal, they may stand in the water with their bare feet.  3. Then they can step out of the water and walk forward until their feet no longer make any prints. 4. Ask the children. How does the water feel on your feet. Can you notice them drying step by step? ","materials":"- A sound signal (bell)  - towels  - A body of water (small pool/water basin/tray/several buckets with water)","musicUrl":"/","title":"Waterflower  ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/footprint-g63be522c4_1280.jpeg?alt=media&token=377d9e4c-228a-4578-b82f-aa869d84b21e","videoURL":"","wonder":"Stimulate the senses (feel your bare feet in water and walk barefoot) and discover that water evaporates and sinks into the earth. "},"-M_zBeOBYnsPviIyJASP":{"age":"3 -12 years","category":"Experiments","date":"Fri May 26 2023","description":"Find out what happens when you put a grape in still water and sparkling water. Then sing a song and dance to the rhythm of the grape.","duration":"30 minutes ","extra":"Instruction video of this exercise: https://youtu.be/yxFe3fJhxLw \nYou can find this exercise and others in the book of Irma Smegen: ‘Arts and Mindfulness with young children’ (Dutch: ‘Verwonder je: mindfulness en kunst met jonge kinderen). ","instructions":"1. Introduce the grape into the water, if children already know something about grapes, they can share it.  \n\n2. If you want you can discuss how grapes grow, in which countries. Watch pictures of grapes or visit a garden where they grow. Explain that a raisin is a dried grape.  \n\nTip: Dry some grapes in your class to see this process.  \n\n3. Ask the children to look at the grape from all sides. What colours do you see? Which shapes?  If you hold the grape towards the light, does light shine through? What can you feel between your fingers? Is the grape hard or soft? Does the grape make a sound?  \n\n4.Rub the grape on your lips. What do you feel?  \n\n5. Now invite them to eat it with full attention. What do you feel? What can you taste?  \n\nTip: If you want, close your eyes and eat another grape very quietly. Does the taste change? Is the feeling changing?  \n\nAfter this exercise, ask a child to fill a glass with tap water and place it in such a way that everyone can see it. Give the children a grape and ask what they think will happen if you drop the grape into the glass. Try it. Now ask someone to pour the sparkling water into the other glass. Ask the same question about the grape and observe together what happens. Then let the children move with the grape: make yourself as small as possible when the grape is at the bottom of the glass, and as tall as possible when it is raising while they sing the song you can find in *extra.  ","materials":"- 2 or more tall glasses   - Still water   - Sparkling water (no too much, test it out beforehand) - Grapes ","musicUrl":"https://soundcloud.com/qvenaozv6yzq/grapevocal/s-wSrH0TN9QJv?fbclid=IwAR1O9bmVk5v969rAe8tTv0-Njjs4cZgevTXZR9B_CwUhrseD1WzWdgo4NTg","title":"Dancing Grapes","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/grapes-g677ea27d3_1280.jpeg?alt=media&token=0a3cf1db-f267-4ca4-82ba-a7022f52db64","videoURL":"https://www.youtube.com/watch?v=yxFe3fJhxLw","wonder":"Experiment with floating and sinking and react physically to what you observe. Discover that a grape moves back and forth in sparkling water!"},"-MaDFfsPaYyhY2QRJzaS":{"age":"3 -13","category":"Expressions","date":"Sat Jun 04 2022","description":"Float flowers in a tub of water, put them in a shape and make them move by blowing.","duration":"10-20 min","extra":"You can find this exercise and others in the book of Irma Smegen: ‘Arts and Mindfulness with young children’ (Dutch: ‘Verwonder je: mindfulness en kunst met jonge kinderen). \n\nTip: You can do the same with feathers. \n\nYou can also watch a video of this exercise: https://youtu.be/iV9iiNTmB5Y ","instructions":"1.Fill a small container or deep plate with water. Cut the flowers a little below the flower. Place them carefully with the top upwards on the water. Put them in a shape or a position you like.  \n\n2.Look at your flowers for a while and invite the children to remain completely silent. What colours, shapes can you see? If you do this outside when the sun is shining, then the shadows on the bottom are another interesting thing to observe. You can see the same thing if you point a lamp at the flowers.  \n\n3.Outside, the flowers move when there is a little wind. How can you imitate the wind? Make the flowers move by blowing gently. ","materials":"- Flowers (pick them together or buy a bunch of flowers at the flower shop) - A container, bowl or dish with water - Scissors","musicUrl":"/","title":"Floating Flowers","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Floatring%20flowers.jpg?alt=media&token=5251c674-7f69-4652-bee4-a0afe780ece8","videoURL":"https://www.youtube.com/watch?v=iV9iiNTmB5Y","wonder":"Look at the flowers and discover how flowers can float."},"-MaDGExOmCIF-0RljZU0":{"age":"3 - 12 years","category":"Expressions","date":"Sun Jun 05 2022","description":"This exercise brings your left and right brain into balance and can relax you if you are tense.","duration":"2 - 5 minutes","extra":"You can find this exercise and others in the book: Mindful at School. 52 Playful Mindfulness Exercises with kids' (Spelen in Stilte: Mindfulness in de klas) by Irma Smegen","instructions":"Sit still in a position that feels good. You can lie down too.  \n\n1. Imagine you’re a hippo. (you can show a picture)  \n\n2. Put your index fingers together on your nostrils and breathe in with both nostrils.  \n\n3. Now close your right nostril and breathe out and in through your left nostril. Do this a few times and notice how it feels in your nostril. \n\n4. Now switch the nostrils and do the same with the right one.  \n\n5. Close your eyes and switch the nostrils with each breath and keep breathing slowly.  \n\n6. After each outbreath, you can pause briefly before breathing in again. \n\n7. Finally breathe normally through both nostrils again and bring your attention back to your breathing. How does your breathing feel now? ","materials":"","musicUrl":"/","title":"Hippo","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Hippo_1.JPG?alt=media&token=ba409f6a-f1d0-4841-b66e-bf77b9b7cb5c","videoURL":"","wonder":""},"-MaDGTciSpUjNPXlMS4r":{"age":"3 - 12 years","category":"Expressions","date":"Mon Jun 06 2022","description":"This exercise is suitable in case of emotions resulting from arguments such as nerves or sadness.  ","duration":"3 - 10 minutes","extra":"\nYou can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ ('Spelen in Stilte: mindfulness in de klas') by Irma Smegen","instructions":"1. Sit in a position that feels good for you. How are you feeling? Maybe you are feeling relaxed or tense or hurried, tired, full of energy… it could be anything.  \n\n2. Imagine that your hand is a starfish. A starfish has 5 arms. It is very sensitive. The starfish wants to be stroked along all its arms. Turn one of your hands so your palm faces upwards. Look at your hand. \n\n3. Put the index finger of your other hand against your wrist on the thumb side. When you breathe in gently move your index finger up along your whole thumb, up to the top. Breathe out and move your index finger down the other side of your thumb. Repeat this with all your fingers. \n\n4. From there, go back up along all the fingers again to the other side of your wrist. How are you feeling now?  What does the starfish feel now?  ","materials":"","musicUrl":"/","title":"Starfish","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Starfish.JPG?alt=media&token=bdff1eb8-4999-44a7-9861-c89aee67e8f9","videoURL":"https://youtu.be/KPGarFe0P6Y","wonder":""},"-MaDH4W9sW9HX1Ovz6NO":{"age":"3 - 12 years","category":"Movement","date":"Tue Jun 07 2022","description":"During this exploration you are going to massage your back.","duration":"3 - 10 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"Imagine that you are a boat. You are floating on lovely warm water.  \n\n1. Lie down on your back.  \n\n2. Bring your knees up to your chest, and let your head lie on the ground.  \n\n3. Hold onto your knees with both hands (interlaced). Give your legs a hug and hold them tight. \n\n4. Your back is the bottom of the boat. The boat is going to move a little through the water.  \n\n5. Move gently back and forth or from side to side. You can also make little circles. Feel how it massages your back.  \n\n6. Sometimes, part of your back is more sensitive than normal. While you are moving, feel where the sensitive places are and give them attention by moving over them gently. Make sure you don’t hurt yourself. ","materials":"- Mats, blankets or towels","musicUrl":"/","title":"Boat","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Boat.JPG?alt=media&token=a80ca8c0-0a90-45cd-a3dc-bfe4492a2c13","videoURL":"https://youtu.be/uzhMU5EHqe8","wonder":""},"-MaDHi_dHgxcw0-2bwx0":{"age":"6 - 12 years","category":"Expressions","date":"Wed Jun 08 2022","description":"Feel all the sensations your feet have while walking and imagining different textures.","duration":"3 - 20 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Take your shoes off. Your socks too if you want. Imagine you put some oil on your hands and rub it on your feet. Now you have super feet! With your super feet you can feel everything extra well. What do you feel in your feet? Now stand on your toes. What can you feel now?  \n\n2. Walk around very slowly and feel how your feet touch the ground. Feel your heels, soles, and the your toes.  What can you feel with your feet?  \n\n3. Now imagine that you are walking on freshly mowed grass. Can you feel the blades of grass between your toes and under your feet?  \n\n4. Now imagine you are walking on a beach, right by the sea. Now and then the waves are lapping over your feet. Feel the water and the sand between your toes. Keep walking slowly.  \n\n5. Imagine you are now walking through tall grass and you need to pick your feet up high to walk through it.  \n\n6. Now you have warm feet and it has been snowing a bit. You are walking through the snow. Walk around very slowly for a while and feel how your foot soles touch the ground. Can you feel the snow? ","materials":"","musicUrl":"/","title":"Super Feet ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Superfeet.JPG?alt=media&token=ca88aa55-7e43-468a-b5e2-327573d75aed","videoURL":"","wonder":""},"-MaDICZjQoHKH5-4KQ_O":{"age":"6-10 years ","category":"Expressions","date":"Thu Jun 09 2022","description":"Discover the way your feet feel when you walk differently than normal.","duration":"2-5 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"Imagine that you are a gnome. Toe gnomes walk very slowly and different than you or me, they are very good at that.   \n\n1. Take off your shoes and maybe your socks too and stand up.  \n\n2. Put your hands behind your back.  \n\n3. Walk around very slowly and make sure that your toes reach the ground first and then roll your foot towards your heel. This is often exactly the opposite of how you walk normally. Step on your toes first and then slowly lower yourself into your heels.  \n\n4. Keep looking at a point about two meters in front of you.  \n\n5. Ask children to concentrate on the point and on the movement of their feet to really feel how their feet touch the ground.  \n\n6. Finally asked them what they have experienced ","materials":"","musicUrl":"/","title":"Toe Gnome","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Toe_gnome.JPG?alt=media&token=dfe13b16-a3a7-4035-b994-4051a57c64bf","videoURL":"https://www.youtube.com/watch?v=-35Y5mSCP-g","wonder":""},"-MaiQFtrtTuKABrXf1gH":{"age":"3 - 10 years","category":"Creating","date":"Wed Dec 01 2021","description":"If you unfold the paper after cutting it, you will see a beautiful pattern emerge. \n ","duration":"60 min","extra":"You can find this exercise and others in the book of Irma Smegen: ‘Arts and Mindfulness with young children’ (Dutch: ‘Verwonder je: mindfulness en kunst met jonge kinderen’). ","instructions":"1. First, have a look at pictures of ice crystals and ice flowers together. Aren’t they wonderful?  \n\n2. Then demonstrate how to fold a paper and cut small pieces out of it. \n\n3. Fold it open and then invite the children to try themselves.  \n\nTip: If you stick transparent coloured paper behind the openings, it gives an extra effect.  \n\n4. Stick the crystals in front of a window or place a lamp behind them. If you stick the paper around a glass jar, you can put a candle in it.  \n\n5. Invite the children to sit in front of the ice crystals and if they want close their eyes If you like, you can do this while listening to calming music. Just feel your breath moving your body gently back and forth.  \n\n6. Now turn off the interior lighting and switch on the lights behind the ice crystals. You may open your eyes again and look at what you see in silence. What do you like most? Maybe a colour, or a shape, or maybe you see something new. Or maybe there is nothing which you like most, which is totally fine as well.  \n\n7. Ask a few children to walk up to the ice crystals and to point out and name what they like most.\n\n ","materials":"- White paper - Scissors - Optionally coloured transparent paper - Glue - Lights - Glass jars ","musicUrl":"","title":"Ice Flowers  ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/WhatsApp%20Image%202023-05-10%20at%2012.06.13.jpeg?alt=media&token=4295666c-d6ad-40ad-9cfd-ca4cbb8782c8","videoURL":"","wonder":""},"-MaiSiPD-W4x8Jc06JDT":{"age":"3-10 years","category":"Expressions","date":"Thu Jan 26 2023","description":"Discovering the possibilities of shadow play.","duration":"120 minutes","extra":"You can find this exercise and others in the book of Irma Smegen: ‘Arts and Mindfulness with young children’ (Dutch: ‘Verwonder je: mindfulness en kunst met jonge kinderen’). ","instructions":"1. Take a picture of each child's whole body seen from the side. Print and cut out the photo and stick it on a stick. Choose different poses: sitting on a chair, standing, walking.  \n\n2. Make other shadows that fit with the size of the children. Choose shapes and objects that belong to winter. Talk about it with the children and make a choice. Think of a hat, umbrella, sled, and snowman.  \n\n3. You can then draw it or print out a picture on slightly thicker paper. Ask the children to cut out or prick out the shapes and stick the shadow on a stick with tape.  \n\n4. Sometimes you can cut out or paste accents, such as eyes of a snowman or flames in a wood-burning stove. You can then stick transparent coloured paper behind them.  \n\n5. You can also use small objects as shadows, such as a pinecone, or smaller toys, such as a toy car. Of course, you can create stories.  \n\n6. After this, invite students to reflect on their bodies and the different characteristics of their peers. ","materials":"- A lid for a banana box  - A sharp knife  - Paint  - Brushes  - A large white sheet of paper  - Tape  - A camera  - A printer  - Popsicle sticks or skewers  - Cardboard  - Scissors  - A lamp (preferably one that you can put on your head)  - Optional: a pricking pen  - A pricking mat  - Transparent paper in different colours  ","musicUrl":"","title":"Small Shadow Drama  ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Small_shadow_drama_2.JPEG?alt=media&token=6a393b1b-c3b8-4132-a6c7-1fb695cc6617","videoURL":"","wonder":""},"-MaiTVeoOTKy0nKPCaYQ":{"age":"3-12 years","category":"Creating","date":"Fri Dec 03 2021","description":"Choose a colour and mix as many shades of it as possible. Then go outside with the palette and look for the same colours in nature.","duration":"30 minutes","extra":"You can find this exercise and others in the book of Irma Smegen: ‘Arts and Mindfulness with young children’ (Dutch: ‘Verwonder je: mindfulness en kunst met jonge kinderen’). ","instructions":"Ask each child to choose a colour: green, blue, red, white, black, orange, brown, purple.  \n\n1. On a paper, they may try to mix as many of those colours as possible using white and black to make it lighter and darker. Also, they may use other colours like yellow to get more variations.   \n\n2. When the paper is dry, the children can cut out all the colours that they think is 'their’ colour. They can glue all these pieces to another paper.  \n\n3. Now, you can ask the children to go out and look curiously for the colours on their palette. This can be done in pairs. Form pairs with children who have both chosen a different colour. \n\n4. Afterwards ask how it felt to look with curiosity for their colours.   \n\nAlternative: You can omit the mixing task and print out a colour palette for the children. . ","materials":"-Paint or pencils  - Paint brushes  - Glue  - Paper  - Scissors (one per person) ","musicUrl":"","title":"Light and dark palette ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Light_and_dark_palette.jpg?alt=media&token=468d63c1-622c-464f-9909-cc91d4632a31","videoURL":"","wonder":"Discover how many variations are possible with one colour. "},"-MaiVGCVdBKZLByNI8KG":{"age":"3-10 years","category":"Experiments","date":"Sat Jan 28 2023","description":"Fill a container with water, decorate it with small things you find outside, let it freeze and hang it up the next day and observe what happens or maybe changes.","duration":"2-3 hours devided between 2 days ","extra":"","instructions":"1. Invite the children to go outside and go find small things, like a twig, a stone, a feather or a leaf. You could have them do this in pairs and tell them how many things they should find. Such as five different small things, no bigger than your pinkie finger.  \n\n2. When they return, let the children name what they have found, and optionally sort and count it. Then they can fill a bowl or plate with water in which they can put the things carefully. Put a small bowl in the middle to create a hole through which the string can later be put through. \n\n3. Put the bowl in the freezer or leave it outside overnight if it is cold enough to freeze it.  \n\n4. If you want to focus on the melting process, you can give them a place in the classroom. Invite the children to stand or sit by their ice window for a while and observe in silence while taking mindful breaths. What do you see?  \n\n5. If possible, repeat this after a while. You can use an hourglass or timer to indicate when you are going to look again. What do you see now? \n","materials":"- Container, bowl or a deep plate  - Small bowl  - Freezer (if it is freezing outside you do not need a freezer)  - A piece of string  ","musicUrl":"","title":"Ice Window  ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Skjermbilde%202021-05-27%20kl.%2017.48.30.png?alt=media&token=8e166aa5-30f0-48b4-9db9-5dc6e7f41450","videoURL":"","wonder":"Look at your own and each other's ice window and discover how water becomes ice and how ice might become water again. "},"-MaiWnqA0DGIcXihfuID":{"age":"6-12 years","category":"Creating","date":"Sun Dec 05 2021","description":"Notice different pictures and shapes in the ice and try to recreate them. ","duration":"1- 3 hours","extra":"You can find this exercise and others in the book of Irma Smegen: ‘Arts and Mindfulness with young children’ (Dutch: ‘Verwonder je: mindfulness en kunst met jonge kinderen’). ","instructions":"Go outside and search for places where there is ice on the ground or in the water. If there is no ice available, you can use the pictures you see here. If you find a place that is covered with ice, ask the children to stand still and breath mindful together for a while. \n\n1. Breathe in and out, feel how your body moves a little because you are breathing.  \n\n2. Now observe the ice with care: Which shapes do you notice?  Can you see any lines in the ice? Are there any bubbles of parts with air visible in the ice?  Is it possible to see through the ice and see what is underneath it? Do you see any different colours in the ice? Or lighter and darker spots? \n\nRemember: maybe you can see grass, or leaves, sand, or nothing special. One thing is not better than the other, just observe what you see. While observing, be aware of your breathing. You don’t need to change anything, just keep breathing gently, in your own pace. \n\n 3. If you take another look at the ice, do you see shapes or lines you like? Or are there any parts in this piece of ice you particularly find interesting? Maybe you see any familiar shapes, for example, you might see the shape of a horse, or the face of a grandmother, a flower, or a house. Or maybe there is nothing special, then continue observing the lines, colours and shapes.  \n\n4. If you like, you can close your eyes now for a moment. Take three mindful breaths, in and out, in … out … in … out. Observe what you are feeling in your body, maybe you feel any emotions? Are there thoughts passing by?  \n\n5. Now it is time to use the ice as inspiration for your own piece of art. Go inside, take a paper and choose at least three different materials to draw or paint with. For example, crayons, pencils and paint.  \n\n6. Choose one colour and start making lines and shapes like you observed in the ice. It doesn’t need to be identical, just use the ice as inspiration.  \n\n7. Now do what you like to do with it. Maybe follow the same lines with different paint or pencils, or colour the shapes, or make figures of it. Or maybe you’d like to write words at the lines, or sentences or a story. Whatever comes to your mind.  \n\nTIP: If there is no inspiration to do your shapes don’t worry. Take some breaths, and just start doodling with lines and colours. Whatever comes is fine. There is no goal to be reached, you don’t need to compare with others. And if you did have an idea, and it turned out different, don’t worry. Observe and see if you can continue in a different way and make a different artwork then you had in mind at the start. \n\n11. When you feel like you are finished. Take time to observe your work. You can have a look from different edges, turn it upside-down, on the side. Which way do you prefer?  \n ","materials":"- Paper  - Paint  - Pencils ","musicUrl":"","title":"Ice Art    ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Skjermbilde%202021-05-27%20kl.%2017.54.17.png?alt=media&token=cd582432-2405-43a8-9852-c6c0d95363d2","videoURL":"","wonder":""},"-MaiXBJ77tVaVequTdDY":{"age":"6-12 years","category":"Movement","date":"Mon Jan 30 2023","description":"The helicopter exercise is for warming up the spinal column and making it flexible. It goes from your tailbone to the bottom of your skull. Your hands tap your body, giving it a massage.","duration":"1-3 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. To do this exercise, you need some space. Spread your arms out wide and make sure you aren’t touching anyone.  \n\n2. Put your feet together with a little space between them. Your feet stand firmly in the same spot.  \n\n3. Let your arms relax and hang loosely beside you. You are a helicopter, and your hands are the propellers. \n\n4. Make sure you keep your feet still and then turn your hips and shoulders to the left; your upper body and your head turn with you and your arms will follow automatically. Your right arm waves towards your tummy or chest, your left arm waves towards your (lower) back. You turn on your own axis. The movement starts from your hips.  \n\n6. Do the same the other way around, and mover your body to the right. Your arms will follow.  \n\n7. The helicopters are speeding up! Move faster from left to right. Now your hand might touch your back from the speed. Go as fast as you feel comfortable, don’t force yourself. Keep moving for a couple of minutes and feel the sensations in your body. After a while, you can slow down.  \n\n8. The helicopters are going to land and the propellers are going slower and slower. Stop moving and observe your breath for a while.  \n\n9. While breathing mindfully, explore the feelings in your body. What are you feeling now? Are you feeling tingly or warm? Maybe something else, or nothing at all. That is all okay.  \n\n10. If you want, repeat the exercise. ","materials":"","musicUrl":"","title":"Helicopter ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Helicopter.jpeg?alt=media&token=3e921cf2-870e-46fd-bfbf-eec7ce4bbc6d","videoURL":"https://www.youtube.com/watch?v=0MIytqlWVCA","wonder":""},"-MaiXZTVLF3MoyT0pIvJ":{"age":"3-12 years","category":"Movement","date":"Tue Dec 07 2021","description":"Mimicking each other’s moves as if you were looking in a mirror. ","duration":"2-5 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Stand facing each other.  \n\n2. One of you is standing in front of ‘the mirror’, the other one is the mirror.  \n\n3. One of you will lead the movements. The other one pretends to be looking in a mirror and makes the same movements (mirror image) as the one who is leading. You can do this with or without music. \n\n4. Keep looking at one another. All the movements are really slow so that the one looking in the mirror can keep up.  \n\n5. Change roles if you want. ","materials":"","musicUrl":"","title":"Mirror ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/IMG_0579.JPEG?alt=media&token=35a36ffb-f986-4e42-a0bd-18666957b24e","videoURL":"","wonder":""},"-MaiXqD8XwdxaoSOiICz":{"age":"3-8 years","category":"Creating","date":"Thu Feb 02 2023","description":"Design and make your own wrapping paper. This is a nice exercise for a birthday or another celebration","duration":"3 - 20 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Imagine, it's almost party time and there's not enough wrapping paper for all the presents. You work for the wrapping paper factory and can create the design.  \n\n2. Invite the children to close their eyes if they like and take some mindful breaths. While breathing ask them to visualise a design for their wrapping paper. Invite them to visualise a simple shape. \n\n3. Draw a simple shape somewhere on a piece of paper. Invite the children to be aware of the feeling of the pencil in their hand and the paper, listen to the sounds, maybe smells that are there. \n\n3. Repeat this shape over the whole sheet of paper, with different colours and drawing materials so that it forms one big pattern. ","materials":"- Paper  - Drawing materials ","musicUrl":"","title":"Present ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Gift_used.JPG?alt=media&token=ba9c05e1-ce5b-47ba-8c34-430b90d609af","videoURL":"","wonder":""},"-MaiY9rcAJ1a7xvjcUE2":{"age":"5 - 12 years","category":"Expressions","date":"Thu Dec 09 2021","description":"Go on a letter hunt in a text.","duration":"5 - 15 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Imagine that you are a letter collector. You make books without a computer or printer, and you need letters in order to be able to make the books. You need a lot of letters and already have quite a collection. Today you are going to add a letter. \n\n2. Choose a letter you want to find, for example, the first letter in your name. Take one of the magazines or another thing with words on it. Invite the children to work in silence with a firm but gentle focus. \n\n3. Look for words that begin with your letter. If they are difficult to find, then you can look for words that the letter is in.  \n\n4. Join the words by drawing wavy lines between the words. You can colour in the words as well. \n\n5. You can cut the words out if you like and glue them on another paper. You can also make a poem or story out of the words that you like the look of.  ","materials":"- A magazine  - Newspaper or at least one paper with letters for each child  - Pencils or pens ","musicUrl":"","title":"Letter Collector ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Letter_collector.JPG?alt=media&token=b8b19bc3-bdda-4369-82ed-3ffca24f0a66","videoURL":"https://youtu.be/DhkQqhvMM9A","wonder":""},"-MaiYdDI4Ydqq6g6xsqh":{"age":"3 - 12 years","category":"Creating","date":"Sat Feb 04 2023","description":"Make art out of wire.","duration":"2 - 10 minutes","extra":"Look up information about Alexander Calder, an artist who inspired us for this exercise.\nYou can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Invite the children to sit comfortable. They can close their eyes if they like. Invite them to take at least three mindful breaths. Then invite them to imagine they are an artist that has specialized in making art out of wire. What do they make? \n\n2. Bend your paperclip or piece of wire into a shape. If you are using several paperclips or pieces of wire, you can try to fix them together.  \n\n3. If you would like to, you can fasten other materials to your piece of wire: beads, cotton wool, twigs, leaves, clay or something that you come up with yourself.  \n\n4. You could also try tying together all the wire shapes that you have made or that several children have made, using pieces of string. Hang it from the ceiling, so that it becomes a mobile. ","materials":"- A piece of wire, copper wire with a layer of vinyl or floristry wire for each child   - Optional: beads, cotton wool, twigs, leaves or clay ","musicUrl":"","title":"Wire Art","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Wire_art.JPG?alt=media&token=a22ac91e-d47c-448f-ab9f-a2e50a106fea","videoURL":"","wonder":""},"-MaiZrdQtvPBdvlde5gC":{"age":"3 - 8 years","category":"Creating","date":"Sat Dec 11 2021","description":"Let your hands dance on the paper and make art! ","duration":"2 - 5 minutes","extra":"Tip: If this exercise is still difficult, then you can do the same exercise drawing two circles.  \nYou can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Let the children see the infinity symbol.  \n\n2. Draw it in the air and let the children do this as well.  \n\n3. Now try to draw it in the air with two hands at the same time. You can do this in mirror image or in the same direction. Practice a couple of times.  \n\n4. Imagine that you have dancing hands. They can go in all directions and are now going to do a sort of dance around. When this goes well you can decide to put a pencil in your hands, so that the hand dance gets transferred onto paper. Ask the children to concentrate and do the exercise in complete silence.  \n\n5. Now practice first without a pencil. Pretend that you are holding a pencil. 'Draw' the infinity symbol on the two pieces of paper using both hands at the same time. So, this is going to be two symbols next to one another.  \n\n6. Now hold a pencil in both hands and draw away. If it does not work, then notice that and accept it as it is. It's not about whether or not it is working or what it looks like. You can just try again. If you are drawing in mirror image, can you get both hands to go in the same direction? Or if you are drawing in the same direction, can you use your hands to draw in mirror image? Can you change direction? Repeat the drawing for a while. ","materials":"- Two pencils for each child  - A large sheet of paper (or 2 smaller ones attached to each other)  ","musicUrl":"","title":" Neverending ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/IMG_0501.JPG?alt=media&token=bd8e31bc-601a-40f6-9a2a-6ee932453aed","videoURL":"","wonder":""},"-Mai_8xbDFDvwL6Vmj6f":{"age":"3 - 10 years","category":"Creating","date":"Mon Feb 06 2023","description":"Make a beautiful garland for a party!","duration":"3 - 15 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"There's a party. It's your brother's, sister's, friend's, Mom's or Grandpa's birthday, but the mice have eaten all of the garlands. The stores are closed too. What are we going to do? Do not worry, you're going to make them yourself!  \n\n1. Calmly and silently focus on cutting out a garland from a piece of paper. You can make different shapes and different patterns as you like.   \n\n2. Cut out lots of little flags from different pieces of paper.  \n\n3. Staple the flags to your string. Let's have a party! ","materials":"- Scissors  - A lot of used (colored)  - Paper  - String  - Stapler ","musicUrl":"","title":"Garland ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Garland.jpg?alt=media&token=5716c527-77ac-426f-b37a-b86a68629a21","videoURL":"","wonder":""},"-Maib6JWd7zm8GDRdp6j":{"age":"3 - 13 years","category":"Creating","date":"Mon Mar 01 2021","description":"Make paint from things you find outside and use this to make paintings or to write.  ","duration":"3 hours","extra":"You can find this exercise and others in the book of Irma Smegen: ‘Arts and Mindfulness with young children’ (Dutch: ‘Verwonder je: mindfulness en kunst met jonge kinderen’). ","instructions":"1. Invite the children to go outside and look for things they think they might be able to make paint with, such as different colours of sand, crushed berries, leaves from trees and chalk.  \n\n2. Make as many colours of paint as possible together and ask the children to make springtime paintings outside on a square or pavement with the paint. If you like, you can write a welcome or something nice for the passer-by who reads it. Maybe they can think of sentences together. Help children with writing.  \n\n3. Walk past the pictures and texts together. Read the texts aloud or ask a child who can read already. Ask the children to close their eyes for a moment with each drawing or text.  \n\n4. Let the drawing you have seen sink in for a while: What colours did you see? And what shapes? If you don't know, don't worry. • What text (if any) did you hear? What does it do to you? • How do you feel now? With every work, invite one of the children to say something positive about it and to give a compliment to the maker. \n\nInspiration for colours:  \n\nRed and purple: grate, peel or cut beetroot into pieces or look for berries and red petals and crush those. Add (hot)water and stir. \n\nYellow: turmeric - dried or a piece of the root. Cut the root in pieces and mic with (hot) water. Or mix onion peels with (hot) water.  \n\nBlack: pulverise coal (burnt wood) and dilute with water  \n\nBrown: brown clay and sand or rotting wood mixed with water.  \n\nBlue: cut or grate red cabbage into small pieces and stir into water.  \n\nBeige: chop up acorns from last autumn (they are still there) and mix with boiling water.  \n\nWhite: pulverise lime or chalk and mix with water. \n\nGreen: grass and leaves with water.  \n\nGrey: ash of burnt wood mixed with water.  ","materials":"- Buckets or containers   - (hot) water   - Brushes   - Hammers (for crushing)  ","musicUrl":"","title":"Spring Welcome","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Spring_welcome.jpg?alt=media&token=7c666633-4512-4691-b862-6d2bb2015966","videoURL":"","wonder":"Discover that you can make paint yourself and think of how to say something friendly to someone who passes by."},"-Maibc93ASkvuhhkrPPe":{"age":"6 - 12 years","category":"Creating","date":"Wed May 03 2023","description":"Make a spring garland of old paper and decorate it by painting or drawing typical spring topics.  ","duration":"60 minutes","extra":"You can find this exercise and others in the book of Irma Smegen: ‘Arts and Mindfulness with young children’ (Dutch: ‘Verwonder je: mindfulness en kunst met jonge kinderen’). ","instructions":"1. Before making the garland, take a spring walk and look together for things that belong to spring. If you are not in near nature, you can look in a village or town for signs of spring such as thinner clothes in the shops, laundry hanging out to dry, the sun perhaps shining and young leaves on the trees.  \n\n2. Talk to the children about the characteristics of spring: \n\nWhat changes do you notice?  \n\nThink about the changes to nature (such as birds nesting, young animals being born, blossoms blooming) but also the changes to ourselves (such as thinner clothes, being outside more often, windows that can be opened, no heater on).  \n\n3. Is there anything you enjoy in spring? Close your eyes and picture this enjoyable thing in your head. Imagine you are enjoying it now. How does that make you feel? Maybe there will appear a smile on your face.  \n\n4. Explain that you are going to make a garland together. A garland to celebrate spring.  \n\n5. Ask the children to cut out triangles or strips from old paper. On both sides of the paper the children can then draw, paint or write.  \n\n6. Place the string on the top edges of each triangle or strip and staple or glue it in place. ","materials":"- Old paper  - Brushes  - Scissors  - A long robe  - Staples or glue ","musicUrl":"","title":"Spring Garland  ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Spring_Garland.jpg?alt=media&token=39519b04-b948-4366-8d33-e08374014e93","videoURL":"","wonder":"Think about what happens and changes in spring and reflect on what you can appreciate in it and how you can enjoy it. "},"-MaicLc_tU7XilSnn_hC":{"age":"3 - 12 years","category":"Expressions","date":"Wed Mar 03 2021","description":"Make a diorama of a place where people and/or animals live in spring. ","duration":" 3 hours","extra":"You can find this exercise and others in the book of Irma Smegen: ‘Arts and Mindfulness with young children’ (Dutch: ‘Verwonder je: mindfulness en kunst met jonge kinderen’). ","instructions":"1. Take a walk and see what kind of different houses, farms, flats people live in.  \n\n2. Walk past the children's houses if possible.  \n\n3. Then look at the animals. Where do they live? Do they have a house, do they live freely in nature, do they have a meadow, a stable or do they move around and have no fixed home?  \n\n4. Discuss that many animals search for a home or build a house in spring. They make a nest in a whole or in a tree to lay eggs or have babies.  \n\nTip: Take a shovel with you and examine the soil to find out if, and if so, which animals live in the ground and see how they live. \n\n5. When you get back, invite the children to make a spring house diorama in a shoe box. It can be a house for animals or for people, or for people and animals together. The children can choose for themselves. Often you need extra hands when making a diorama. So, it is necessary that the children help each other. They can also make a box in pairs.  \n\nYou could offer this activity in stages, spread over several days:  \n\n- Think about who you want to make a spring house for.  \n\n- Draw the animals or people for whom the house is or cut out pictures.  \n\n- Think of an adhesive strip for the bottom. Tip: if children have difficulty drawing, you can also print animals and people on slightly thicker paper and let them cut it out.  \n\n- Paint or glue the bottom and sides of your box in matching colours.  \n\n- Cut out a rectangular shape from the lid of the box and stick transparent paper inside. You can use different colours.  \n\n- Make a peephole in the box (children will need help with this).  \n\n- Make a house or stable or meadow or nest and cut it out. You may also make several. Look through your peephole where in the box is the best place to put it. Choose a spot and stick it there.  \n\n- Do the same with the people and animals. Find a place and stick them there. See if you want to add more houses, nests, trees, or whatever. You can use things from nature such as twigs, leaves or moss. Just make sure it is dry.  \n\n- Decorate the outside of your box if you like. You can cover it with nice paper or fabric, paint it, or think of something yourself.  \n\n- Put all the boxes in a row and ask the children to stand by their own box. Now invite half the group to look at the box of the person standing to their right. Give a start and end signal and let the children use the lamps if they like. Look at what you see and what strikes you most. Remember what you like or what you think is special. When you have finished looking, tell the maker(s) of the box what you thought was beautiful or special. The makers say thank you for the compliment. Turn the tables. \n","materials":"- Shoe box  - Transparent paper  - Slightly thicker paper to make animals and people  - Scissors  - Paint  - Brushes  - Drawing materials  - Glue  - Optional: a torch  ","musicUrl":"","title":"Spring House","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/DIORAMA.JPEG?alt=media&token=1e111699-7500-4212-a508-bf63cfd6e38a","videoURL":"","wonder":"Discover where and how people and animals live and how many differences there are between houses and create a place for people and/or animals to live in a shoe box. "},"-MaicYHS1N6FT1IgKq1o":{"age":"3 - 12 years","category":"Music","date":"Fri May 05 2023","description":"Being aware of the sense of hearing.\n","duration":"1 - 5 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Sit up straight or lay down.  \n\n2. Imagine you’re a bee. You are flying from flower to flower. Breathe in. keep your jaws gently shut.  \n\n3. When you breathe out, say ‘Hmmm’. Make a low tone. You are buzzing like a bee, until you want to breathe in again. With every time you breath out buzz ‘Hmmm’ again. All the bees are buzzing.  \n\n4. Close your eyes. If you want to, you can also close your ears so you can hear your own buzz better. Put your fingers in your ears or gently press them closed. Breathe in. Then breathe out saying ‘Hmmm’.  \n\n5. Repeat this for a while in your own pace. Then open your ears and keep on breathing in your own pace for a while. ","materials":"","musicUrl":"","title":"Buzzing Bee ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Buzzing_Bee.jpg?alt=media&token=c6b3a5cc-e5a2-4ece-a145-dd373b2597a9","videoURL":"","wonder":""},"-Maicm9ut2u8C1qOIxXv":{"age":"6 - 12 years","category":"Movement","date":"Fri Mar 05 2021","description":"Playing with energy from the sky and earth. ","duration":"3 - 10 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Stand up straight. Keep a little bit of space between your feet and let your toes point forwards. Your arms are hanging relaxed along your body.  \n\n2. Keep your arms straight and move them both slowly upwards along the sides of your body with your palms facing downwards. Keep on moving until your arms are horizontal.  \n\n3. Spread your fingers. Breathe in. Imagine that your hands are pulling energy from the earth.  \n\n4. Turn your palms upwards. Breathe out. Imagine you are getting the energy from the sky now.  \n\n5. Move your arms right up until they are stretched out above your head.  \n\n6. Breathe in. Imagine you now give this energy to your body.  \n\n7. Slowly move your arms back down and finish off with your arms relaxed along your body, your palms facing downwards, your chest out.  \n\n8. Breathe gently in and out another few times. Give the las bit of energy back to the earth. Repeat as often as you like. ","materials":"","musicUrl":"","title":"Earth And Sky ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Earth_and_sky.png?alt=media&token=bd81d6be-bea8-479e-bef0-7025055df2a2","videoURL":"https://youtu.be/bKxLuXyzKr8","wonder":""},"-Maid0W6YOnFgp6rmu37":{"age":"6 - 12 years","category":"Movement","date":"Fri Jun 10 2022","description":"The jello exercise makes your whole body move. You can feel what that does to you.","duration":"1 - 2 minutes","extra":"Tips: this exercise can make children laugh. Allowing this to happen and then carrying on in silence usually works fine. You can do this exercise in the sand pit with young children. Finish off with some stumping and the children will be free of sand again. \n\nYou can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"Imagine that you are made of jello. You are a wibbly, wobbly dessert.  \n\n1. Stand up straight with a little space between your feet. Your arms are hanging loosely next to your body.  \n\n2. Begin shaking by bending and stretching your knees very quickly. You might feel your body warming up. Let your arms hang and they will shake too. Do this for about half a minute.  \n\n3. Stop the movement, stand like you were in the beginning and feel what is happening in your body. Repeat this several times. ","materials":"","musicUrl":"","title":"Jello","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Jello.jpg?alt=media&token=8d9397b5-6cb7-4d71-9b8b-1441b69e104a","videoURL":"","wonder":""},"-MaidG0kptuHiZAqOcwu":{"age":"6 - 12 years ","category":"Movement","date":"Wed May 31 2023","description":"With this exercise you stretch your whole body and will make your legs extra flexible.  ","duration":"2 - 5 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"A butterfly starts life as a caterpillar. It makes a beautiful cocoon. In the cocoon, the caterpillar changes into a butterfly. Imagine that you are a butterfly that has just crept out of its cocoon.  \n\n1. Sit down on the floor. Put the soles of your feet together. Hold your ankles with your hands. Make your back straight. If you want to, close your eyes. You are not really used to your wings yet, but all the same, your legs are going to flap like butterfly wings.  \n\n2. Move your knees quickly up and down. Your flapping is getting better and better! Your wing are moving beautifully up and down.  \n\n3. After a while you can stop. What are you feeling now? Can you feel tingling? Or warmth? Energy? Or nothing much at all? Everything you feel is good. Repeat. ","materials":"","musicUrl":"","title":"Butterfly ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Butterfly_new.jpg?alt=media&token=05aebc19-5b9b-4ada-91f4-4589ebf93bd0","videoURL":"","wonder":""},"-MaidajP-rLZ86dFt0wC":{"age":"6 - 12 years","category":"Expressions","date":"Tue May 30 2023","description":"This exercise can sometimes help to make your thoughts and body more relaxed","duration":"5 - 15 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Fill a jar of water.  \n\n2. Add a spoon full of glitter or add little pieces of plastic. You could also add a spoon full of glycerine. \n\n3. Close the jar tightly.  \n\n4. Think about a moment you were very angry, disappointed, afraid or sad. Think back to how you felt then, maybe that feeling will come back. What does that do to you? \n\n5. Shake your jar hard back and forth. What you see is the mess in your head and body if you feel that way.  \n\n6. Put your jar back down. Look how your angry, sad, frightened and confused feelings are now. How are you feeling?  \n\n7. Try to relax your body. Breathe in deeply, look at the movements in your jar and breathe out again. Relax all parts of your body. Keep breathing gently. See how the glitter in the jar is getting calmer. How are you feeling now? Are you calmer too? Or are you still really angry or sad? However you feel, it is okay to have those feelings. How are your thoughts doing? Maybe your thoughts have become calmer or you have more thoughts now. Notice it. Feel how your breath makes your chest or tummy move in and out and keep looking at the glitter. ","materials":"- Jar with a lid  - Glitter, pieces of plastic or glycerine  - Spoon  ","musicUrl":"","title":"Jar Full Of Thoughts ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/jar.png?alt=media&token=4eb8be17-c9be-4faf-906c-588f6fe15f6b","videoURL":"https://www.youtube.com/watch?v=GDYBdfQHN8E","wonder":""},"-MaieEwLUl6Hhtut0YY6":{"age":"3 - 10 years","category":"Movement","date":"Tue Mar 09 2021","description":"Let the children guide each other and make sure their partner is safe. ","duration":"5 - 10 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen\n\n","instructions":"1. Imagine that you can float away with the bubbles and can move gently through the air.  \n\n2. Blow some bubbles.  \n\n3. Choose one and watch it until it pops. Imagine that you float down gently and land on your feet.  \n\n4. Then choose a new bubble to float with.  \n\n5. Follow another bubble. If there are no other bubbles, blow some new ones. ","materials":"- Detergent to make soap to blow bubbles with  - Something to use as a bubble blower (for example a PVC tubing) ","musicUrl":"","title":"Bubbles ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Captura%20de%20pantalla%202022-05-21%20a%20las%2011.22.34.png?alt=media&token=19d174c7-057f-42cb-b1dc-cbd958d70021","videoURL":"","wonder":""},"-Maie_5G7MnYCo_yqf3X":{"age":"3 - 12 years ","category":"Expressions","date":"Sun May 07 2023","description":"Imagine you are a beautiful dove in a tree.","duration":"2 - 10 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Find a place beneath a tree. Imagine you are a beautiful dove and you live in that tree.  \n\n2. Lie down on your back. Look at the tree: The branches, the leaves, the movements.  \n\n3. Look for a spot that you like the look of and observe it carefully.  \n\n4. Maybe you could make a nest in that spot? If you like, you can describe your spot or draw it. ","materials":"- Tree  - Optional: something to lie down on (for example a blanket or a garbage bag)","musicUrl":"","title":"Dove ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Dove.jpg?alt=media&token=507c3544-de4e-4754-8c21-4164eb4d8e32","videoURL":"","wonder":""},"-MaiepDgP7lW5WimgLgP":{"age":"3 - 10 years","category":"Expressions","date":"Thu Mar 11 2021","description":"Imagine you are an owl looking carefully at nature. ","duration":" 2 - 8 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Choose a photo series and project it onto the interactive whiteboard. Each picture appears for six seconds. There are nature photos on the website as an overview of a section of an attention training \n\n2. Imagine that you are an owl. Owls are very good at looking without moving, even in the dark. You are an owl, and you are going to look at nature.  \n\n3. Hold your head still and straight. Turn your eyes upwards, downwards, to the left and to the right.  \n\n4. Now look forward. Look carefully at the 16 photos. What can you see? What do you notice? The last photo is the overview photo. This is a total picture. What can you see now? What has the owl noticed? ","materials":"- A projector or interactive whiteboard  - The pictures from this link https://www.irmasmegen.com/publications- 2/spelen-in-stilte/observaties/ ","musicUrl":"","title":"Owl ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Owl.jpg?alt=media&token=3897a184-0d78-49b1-879a-6f621d179b62","videoURL":"","wonder":""},"-Maif5bsAGHhS7D0_YM9":{"age":"3 - 12 years","category":"Creating","date":"Tue May 09 2023","description":"Draw an infinity symbol without lifting your pen. ","duration":"2 - 5 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"Imagine that there is a magnet in the tip of your pencil (crayon, felt tìp pen, or something else you can draw with), which glides over the paper, almost by itself.  \n\n1. Draw the symbol for infinity. Big or small, it does not matter. ∞ If it does not work, then just accept it for what it is, and try again. It does not have to work, it's about practicing the movement.  \n\n2. Keep tracing over the lines, in different colours if you like.  \n\n3. You can continue in the following way: I If you turn the paper around slowly, while still making this symbol, a flower emerges. Can you keep the piece of paper straight and still make the infinity symbols turn? ","materials":"- Paper  - Drawing materials ","musicUrl":"","title":"Flower ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Flower.jpg?alt=media&token=150ac6de-11d9-4879-a338-25d1f12c65bf","videoURL":"https://youtu.be/61Fm5nyteis","wonder":""},"-MaifRhF9nGsAj3sXBPZ":{"age":"6 - 12 years","category":"Experiments","date":"Sat Mar 13 2021","description":"Be a Japanese poet and make your own haiku.","duration":"5 - 15 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. If children do not know what a haiku is, you can write an example on the board. Count the syllables and explain what a haiku is.  \n\nThe silent old pond, a mirror of ancient calm, a frog-leaps-in splash. Translation by Dion \n\nO'Donnol. \n\n2. Imagine you are a Japanese poet. You can write about nature.  \n\n3. Choose something that attracts your attention. Look at it for a while.  \n\n4. Describe what you see and feel in three lines: 5 syllables 7 syllables 5 syllables. \n\n5. After the exercise you can read your haiku aloud. Try to do that in one breath.  \n\n6. You may also write down your poem in nice letters. ","materials":"- Pen  - Paper  ","musicUrl":"","title":"Haiku ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Haiku.JPG?alt=media&token=c20eef32-e06b-4575-b427-ca7e50bc110e","videoURL":"","wonder":""},"-MaifjYvUfMSd-bA_gC9":{"age":"3 - 10 years","category":"Experiments","date":"Thu May 11 2023","description":"Draw the light and the shadows and make a pattern.","duration":"3 - 30 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Imagine you do the lighting in a theatre. You make sure that the lamps are standing in the right place and are giving the right atmosphere.  \n\n2. You are collecting different ideas for the lighting for the next show. \n\n3. Take your object and drawing materials with you and sit close to the source of the light or in a spot where the sun shines brightly. \n\n4. Put your object somewhere so that there is a shadow on the piece of paper. \n\n5. Trace around the shadow of your object. Move your object a little and do the same again. Repeat it as many times as you want. \n\n6. If you think you have enough shadows, then you can make a pattern out of them, if you like,  colour them. ","materials":"-A small object  - Paper  - Pencils  - (sun)light.  ","musicUrl":"","title":"Shadow ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Shadow.jpg?alt=media&token=626e7ab8-81bb-47f3-937a-fa4dcd2b378a","videoURL":"","wonder":""},"-Maig17GlUSk2QheyVij":{"age":"3 - 10 years","category":"Expressions","date":"Mon Mar 15 2021","description":"Pretend you can hear what you would like to hear inside your head. ","duration":"5 - 15 minutes","extra":"You can extend the exercise by listening to music, which you can find in the menu.\n\nYou can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Imagine you have a sound filter in your ears. You can hear exactly what you would like to hear. \n\n 2. Everything else disappears into the background.  \n\n3. Sit or lie down in a position that feels good to you.  \n\n4. Close your eyes. It's often easier to focus on your listening with your eyes shut. Concentrate on everything you can hear.  \n\n5. The filter is starting to work. When the filter works, the far-away sounds are getting vague and you can hear the sounds from close by more clearly.  \n\n6. After a while listen to all the sounds in the building. Your sound filter is getting stronger. \n\n7. Now you can only clearly hear the sounds in the room that you are in.  \n\n8. The filter is getting stronger still; now you mainly hear the sounds that you yourself are making.  \n\n9. Listen to the sounds inside you.  \n\n10. What can you hear? Your breathing, maybe a rumbling Let the 'sound filter' get weaker again so that you can let in all the sounds from around you again - those from school and from outside the building too.\n","materials":"","musicUrl":"","title":"Sound Of Silence ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Sound_of_silence.jpg?alt=media&token=7c3b9377-7b3e-46aa-97fb-2c6b97993628","videoURL":"","wonder":""},"-MaigWqehy6S0zgi99XJ":{"age":"6 - 10 years","category":"Expressions","date":"Tue Mar 16 2021","description":"Spin the button and make your concentration super good! ","duration":"2 - 3 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"Before you start this exercise, you should read the materials needed to do it in order to understand the instructions. \n\n1. Imagine you have a concentration button.  \n\n2. Every time you are given the button, you look at it, and you can concentrate well. \n\n3. Put your index fingers in both loops. Let the button hang a little in the middle of the thread. \n\n4. Swing the button around a considerable number of times in front of your tummy by making a little circular movement with your hands. Turn both hands in the same direction.  \n\n5. Pull both loops so that the thread is pulled straight, and the button starts to spin. If you let go of the thread a little, it will start to turn the other way.  \n\n6. If the spinning stops, pull on the thread again. Keep repeating this movement: letting go and pulling. If it does not work, notice what this does to you. What happens in your body? What thoughts do you notice popping up? What kind of feelings or mood does that give you? You can accept everything that you notice, let it be what it is and try again. \n\n7. Concentrate on the movement and listen to the sound. Can you do this if you keep your eyes closed? Or to the rhythm of the music? What do you hear if you let the turning button spin against different objects? ","materials":"- A button  - A thread of about 20 to 25 inches. Thread it first through one hole in the button and then back through another hole. The button should be in the middle. Then tie the thread at the open end. If there are four holes, use two diagonal holes. It works best if you use a large button. ","musicUrl":"","title":"Button ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Button.png?alt=media&token=3dc8b4cb-f5e0-438e-b1f5-ba3f48e2fa62","videoURL":"https://www.youtube.com/watch?v=C1CKJ4quTeU","wonder":""},"-Mb_nSi2btovscr_kcNc":{"age":"3 - 12 years","category":"Expressions","date":"Mon Dec 13 2021","description":"Pay close attention to the picture - sometimes things can be more than just one thing","duration":"2 - 8 minutes","extra":"","instructions":"1. Look at the drawing together. Is it a rabbit or a duck?  \n\n2. Let the children say what they see and let them know what you see. If one of the options is not addressed, bring it on the field and explain to the children why you can see it.  \n\n3. Ask the children to look at the picture again.  \n\n4. Do they see anything new now? Do they see a rabbit or a duck?  \n\n5. Did you change your mind over time? Do you think the drawing is meant to be a rabbit or a duck? Could it be both? ","materials":"","musicUrl":"","title":"Rabbit or duck? ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/196461735_544571059867389_6023007861704306396_n.png?alt=media&token=b481879e-ac16-4b94-9957-50969415774c","videoURL":"","wonder":""},"-Mci7d4bolyY12GYrdb2":{"age":"6 -10 years","category":"Creating","date":"Mon May 29 2023","description":"Create art by using leaves. Be aware of your surroundings.","duration":"30-60 minutes","extra":"You can find this exercise and others in the book: ‘Verbeelden en Verbinden: Mindfulness en kunst' by Irma Smegen","instructions":" \nIn Japan, people make works of art out of fallen leaves. They collect the leaves and sort them by colour. In Japan, it has a name: it is called ochiba art, which means 'art of the fallen leaves'. Ochiba is often beautiful, and at the same time transient, when the wind disperses the leaves. And that is beautiful as well.  \n\n1. Go outside and look for different fallen leaves.  \n\n2. Let the children look at the colour of the leaves and sort them by colour.  \n\n3. Let the children put the leaves in a colour scale. The children can also make a form out of the leaves.  \n\n4. Discuss why the leaves change colour.  Do leaves have a smell? If so, how is that possible? Does everything have a smell? Why? What do the children think of the colour scale?  ","materials":"- Leaves","musicUrl":"","title":"Ochiba","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/hojas.JPEG?alt=media&token=67271653-0d0a-4c07-80b0-870f8b86075a","videoURL":"","wonder":""},"-Mci8CaUw0sEyWiaXCZg":{"age":"3 - 6 years","category":"Expressions","date":"Sun Sep 11 2022","description":"A moment of reflection on the fact that the trees are losing their leaves. ","duration":"30 minutes","extra":"You can find this exercise and others in the book of Irma Smegen: ‘Arts and Mindfulness with young children’ (Dutch: ‘Verwonder je: mindfulness en kunst met jonge kinderen’). ","instructions":"1. Invite the children to lie down and feel how their whole body touches the ground. \n\n2. When standing: Feel the earth under your feet, you feel your socks or shoes, the pressure of your feet in your shoes. \n\n3. When sitting: Feel how your body touches the chair, how your buttocks touch the chair, your back touches the back of the chair, and how your feet are now on the ground.  \n\n4. Then invite them to look at the leaves on the tree. Are any leaves falling? If you see a leaf fall, follow that leaf and watch it whirl down to the ground.  \n\n5. Look for another leaf to fall. Are there many leaves falling or just a few?   \n\n6. Then ask the children to stand firmly with their hands and arms above their heads. The hands may touch each other. Look for a leaf to fall and move your arms downwards at the same pace as the leaf. When the leaf touches the ground, your arms hang down along your body. \n\n7. Then raise your arms again and repeat the same with a new falling leaf ","materials":"- A mat, blanket or towel","musicUrl":"","title":"Trees with falling leaves","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/silhouette-gf63f4f0be_1280.jpg?alt=media&token=cb0a232c-846f-46af-8906-0bd7962c25ce","videoURL":"","wonder":""},"-Mci8YBC748s5eBpWdp5":{"age":"3 - 12 years","category":"Expressions","date":"Tue Sep 13 2022","description":"Observe how the autumn colours stand out on the grass or on the square and feel what it does to you to walk in a spiral at a leisurely pace. ","duration":"40-60 minutes","extra":"You can find this exercise and others in the book of Irma Smegen: ‘Arts and Mindfulness with young children’ (Dutch: ‘Verwonder je: mindfulness en kunst met jonge kinderen’). ","instructions":"1. Collect as many autumn leaves as possible.  \n\n2. Then put a rope down in the shape of a spiral. Make sure that there is enough walking space on the 'paths' of the spiral.  \n\n3. After that, invite the children to put leaves on the right-hand side of the rope. When it is finished, you can take the rope away.  \n\n4. The children should take time to look at it. What do you see?  \n\n5. Ask the children to take two leaves. When everyone has them, invite them to brush the leaves along each other making a sound.  \n\n6. Ask someone to walk around quietly and invite all the children to move the leaves past each other in the rhythm of the footsteps.  \n\n7. Then invite a small group of children to walk behind you and following the spiral. The other children can make the sound with their leaves following the rhythm of the footsteps.  \n\n8. When you arrive in the middle, everyone turns around and the child at the back can lead the way and slowly walk out of the spiral back to his or her place in the circle.  ","materials":"- Long rope  - Leaves","musicUrl":"","title":"Spiral of leaves  ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/colorful-g5d622d4e5_1280.jpeg?alt=media&token=8ccfeae1-5bf9-4b36-bcba-372b34b863d5","videoURL":"","wonder":""},"-Mci9N8NkpPffonYr6un":{"age":"3-12 years","category":"Experiments","date":"Thu Sep 15 2022","description":"Realise what it takes to make soup and experience the whole process: from pumpkin to soup. ","duration":"2 hours","extra":"You can find this exercise and others in the book of Irma Smegen: ‘Arts and Mindfulness with young children’ (Dutch: ‘Verwonder je: mindfulness en kunst met jonge kinderen’). ","instructions":"1. Place the pumpkin so that everyone can see it clearly. Observe the pumpkin. After observing in silence for a while, invite a few children to tell you what they see. \n\n2. You can choose to ask specific questions: What colours do you see? Which lines? Do you see shadows? Turn the pumpkin. What do you see now? Does it make you think of anything? If so, what? \n\n3. If possible, go to a place where children can see how a pumpkin grows. Name the different parts of the pumpkin and open it by cutting it in pieces. Explain that you are going to make pumpkin soup together. Depending on the group, you can divide the tasks or go through all the steps together. \n\n4. Then go outside together and give each child a plate. Ask them to look for autumn leaves and to put them in a nice way on the plate so that you cannot see the plate anymore.  \n\n5. Now go and prepare the soup. \n\nPumpkin soup recipe: \n\nPress the garlic cloves or cut them into small pieces. Peel and grate the ginger. Fry these \n\ntogether in a little oil. Wash the pumpkin and cut it open. Remove the seeds and threads \tand cut the pumpkin into small pieces. Peeling is not necessary. Bring the pumpkin to the \tboil in the stock. Add the garlic and ginger. Cook until the pumpkin is soft, about 15 minutes. \tUse the blender or hand blender to make a nice 'smooth' soup. \n\n6. When the soup is ready, divide it between the cups and bowls. Put them on the plates with autumn leaves and ... the pumpkin soup party can begin. ","materials":"- A pumpkin  - A piece of about two centimetres of ginger  - Two cloves of garlic  - A litre and a half of vegetable stock  - A little oil for frying, (double the numbers if you have a large group)  - A large pan  - A cooker or wood fire to cook the soup  - A hand blender or blender  - A cup for each student ","musicUrl":"","title":"Pumpkin soup  ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/pumpkin-soup-g262e5961e_1280.jpEg?alt=media&token=1e86a87c-d9c9-4e76-a401-be5fa525d985","videoURL":"","wonder":""},"-McsZJEaCLnOHXOMj6Nm":{"age":"3-12 years","category":"Movement","date":"Sun May 28 2023","description":"Stimulate the child’s imagination by visioning a sun in your body. ","duration":"5 - 15 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"You can make the exercise as long or as short as you want by adjusting the time you use for every step.  \n\n1. Invite the children to sit or lie down in a comfortable posture. Invite them to close their eyes if they think it is ok. If not invite them to leave their eyes open  \n\n2. Make a sound with a mindfulness bell or something else to start the exercise if you like. \n\n3. Invite the children to notice their breath in their body. If they like they can put their hands on their belly. Take some time to settle. Invite them to welcome every thought, feeling or sensation with kindness.  \n\n4. Invite them to imagine a ball of warm bright light floating above their head. Like a little sun. Invite them to imagine that this little sun lights on the different parts of their body beginning from their feet and toes.  \n\n5. Invite them to see and feel their feet and toes filling up with this soft, warm light.  \n\n6. Guide the children by inviting them to go along the body step by step while reminding them from time to time of the little sun and the light filling up their bodies (name different body parts and invite them to imagine that they begin to fill up with light.) \n\n7. When you have reached the top of their head you can invite them to imagine their whole body glowing with bright, warm light. \n\n8. Finish the exercise by inviting them to feel how their breath and body feels right now.  \n\n9. Let them gently open their eyes and share their feelings. ","materials":"","musicUrl":"","title":"A little sun in your body ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/a_little_sun_in_a_body.JPG?alt=media&token=b32ee373-4f4e-421a-9da0-59208f1fcb87","videoURL":"","wonder":"Inquiry questions (ask as you like)   How was it to bring the light in your mind and body?   What did you feel in your body?   How was your breath at the end? "},"-Mcs_EUrUFf43bxvZhqn":{"age":"3 - 12 years","category":"Creating","date":"Sat Sep 17 2022","description":"Discover that leaves and wood can float on water and be moved by the wind and the movement of the water","duration":"20 - 30 minutes","extra":"Watch an instruction video of this exercise here: https://youtu.be/qburArlkuDA \nYou can find this exercise and others in the book of Irma Smegen: ‘Arts and Mindfulness with young children’ (Dutch: ‘Verwonder je: mindfulness en kunst met jonge kinderen’). ","instructions":"1. Give each child some straws and go outside to work. Any shape will do. You can make eyes on the first leaf, for example, from berries. \n\n 2. Encourage children to work with what they find. You can invite them to investigate whether the other materials float.  \n\n3. Then look for water such as a ditch, pond or lake. You may close your eyes for a moment.  \n\n4. Do you feel the wind? When you feel wind, from which side is it coming? Can you feel it?  \n\n5. If you feel it, you can point to where the wind is coming from.  \n\n6. Now open your eyes again. If possible, walk to the side of the water where most of the children pointed at and carefully put the water snakes in the water.  \n\n7. See if your snake moves in the water.  \n\n8. What else do you see? What do you hear? What do you feel? What do you smell? ","materials":"- Leaves  - Cocktail sticks, twigs or matches  - Optional: other decorations ","musicUrl":"","title":"Water snake    ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Waternsnake.jpeg?alt=media&token=7c555ebb-fc66-405f-828f-80ecf06c4d44","videoURL":"https://www.youtube.com/watch?v=qburArlkuDA","wonder":""},"-Mcs_WzFSttvLSvU-Wi_":{"age":" 3 - 10 years","category":"Movement","date":"Sun Sep 19 2021","description":"In this exercise you can move freely to music. ","duration":"3 - 10 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"Find a spot where you have some space around you and sit or lie down.  \n\n1. Close your eyes. In a minute, when the music starts and keep them closed.  \n\n2. When the music starts, listen to it. What movements could you make to the music? Keep your eyes closed and move as you like. Listen to the music and let the rhythm show you what to do. \n\n3. What have you experienced by dancing without being seen by others? Did you feel more free to move? Where you shy about it? ","materials":"- Music","musicUrl":"","title":"Dancing without looking ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Dancing_without_looking.jpg?alt=media&token=d7941675-4caf-41e4-ba6c-2feabcbc8bf7","videoURL":"","wonder":""},"-Mcs_m05H_z5tbH-dAWs":{"age":"3 - 10 years","category":"Movement","date":"Wed Sep 21 2022","description":"Imagine you’re a wobbly toy. You’ve just come from the factory and you need to practice your wobbling a little. ","duration":" 2 - 5 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Take off your shoes. If you look at a point on the horizon, it might help with keeping your balance.  \n\n2. Lean forwards a little bit. You’ll feel your weight on your toes and on the front of your feet. Lean backwards and you will now feel the weight on your heels.  \n\n3. Move to one side now. Feel the weight on the sides of each foot. You begin to practice wobbling now, by making little circles, slowly. Now you can make as many circles as you want.  \n\n4. Go the other way around if you want to change direction. ","materials":"","musicUrl":"","title":"Wobble ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/feet-gcc5bfdd69_1280.jpEg?alt=media&token=93a74411-26e3-42c7-bf22-816ebaf49ed3","videoURL":"","wonder":""},"-Mcsa6zS1jdfURJRDtcz":{"age":"3 - 10 years","category":"Experiments","date":"Fri Sep 23 2022","description":"Imagine you are a spaghetti. During this exercise you get aware of your body movements.  ","duration":"6 - 10 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Lie down on your back. Lay your arms next to your body and close your eyes. Feel how your breath makes your body move. \n\n2. Next when you are breathing in, tense the muscles in your left leg. Breathe in and hold your breath for a while. Your leg is raw spaghetti, completely tense, stretched out and hard. Breathe out and let your leg lie down, relaxed again.  \n\n3. Keep breathing. Your leg is now cooked spaghetti, completely soft and relaxed. What are you feeling? Do you feel calm or tense?  \n\n4. Now do the same thing with your right leg.  \n\n5. Next, do the same with your arms. Now tense up the muscles of your face. This is your spaghetti face and relax. Let go completely, become cooked spaghetti.  \n\n6. How does your body feel after the exercise? Feel your breath through your body. Relax completely ","materials":"- Cooked spaghetti  - Raw spaghetti","musicUrl":"","title":"Spaghetti ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Spaghetti.jpg?alt=media&token=dd873124-a6d1-4a5b-ae2b-c28742be14e3","videoURL":"","wonder":""},"-McsaTPZfGJFfxrakp3T":{"age":"3 - 8 years","category":"Expressions","date":"Sun Sep 25 2022","description":"Use your telescope to look at interesting places!","duration":"2 - 5 minutes ","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"Let the children start with experimenting and looking before moving onto observing in silence. \n\n1. Imagine its dark everywhere. You can only see any light if you look through your telescope. You want to look at it very carefully.  \n\n2.Look around you through your tube, using one eye. Take your time and look for interesting places. \n\n3.Choose a spot to look at for a while. Look at this spot very carefully. What do you notice? What colours can you see? What shapes? Can you describe what you see in your circle, so that someone else could imagine what it looks like? ","materials":"- A paper rolled up into a tube, one for each child.  ","musicUrl":"","title":"Telescope ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Telescope.jpg?alt=media&token=73ee6e84-3a17-4b48-88c4-2d9c889eae25","videoURL":"","wonder":""},"-McsavnMn9IPW_s2dnsE":{"age":"3 - 13 years","category":"Music","date":"Tue Sep 27 2022","description":"Listen and feel what the music does to your mind and body.","duration":"2 - 30 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Choose some music to listen to.  \n\n2. Imagine a surprise in a beautiful room, especially for you. Someone is or a few people are making music for you, it's your own private concert!  \n\n3. Sit down in a way that feels comfortable for you.  \n\n4. Close your eyes and feel how your breathing makes your body move.  \n\n5. Listen to the music.  \n\n6. What does the music do to you? How do you feel now? How is your breathing now? Do you notice any differences? Or is your breathing still the same?  \n\n7. Keep your attention on the music and on the feeling that the music gives you. ","materials":"Music","musicUrl":"","title":"Ah... Music ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/ah-music.jpg?alt=media&token=631f994d-f387-49fe-b720-3114f54eb8e0","videoURL":"","wonder":""},"-McsbS2R48OqWtBB8Ln_":{"age":"5 - 8 years ","category":"Music","date":"Thu Sep 29 2022","description":"Listen to the rain and collect the sounds. ","duration":"3 - 10 minutes ","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Go outside on a rainy day. Make sure you’re dressed appropriately to the weather. If you don’t want to get wet, you can sit inside and open a window and sit close to it. \n\n2. Put a plate or one of the other materials out in the rain.  \n\n3. Imagine that you must collect sounds for a movie. It's a film about rain and rain drops. You are looking for different sounds for your rain film. Your research is starting today.  \n\n4. Listen to how the rain drops sound. If you are in the rain: feel the rain drops. If you are using an umbrella: can you hear the rain drops on the umbrella?  \n\n5. Remove the plate and put another plate down.  \n\n6. Listen with complete attention to the rain drops falling on the plate.  \n\n7. What do you notice? If you like, you can put several plates down at once. What can you hear now? Is listening different if you shut your eyes when doing it? ","materials":"- A plate or something else that is flat. You can use various materials such as plastic, on a rainy day; metal, glass or ceramics.  - Optional: An umbrella","musicUrl":"","title":"Rain ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/rain.JPEG?alt=media&token=154e858a-e6f8-4cd4-9663-a07d2ad5076f","videoURL":"","wonder":""},"-McscAzXC6mGjBgvy9Xz":{"age":"3 - 10 years","category":"Movement","date":"Sat May 27 2023","description":"Sometimes we withdraw for a little, just like a turtle. We are going to see how that feels. ","duration":"2 - 5 minutes","extra":"You can find this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Place a towel down on the floor and kneel on it.  \n\n2. Press you’re heels against your bottom. Put your forehead on the ground.   \n\n3. Let your arms lie next to you, your hands next to your feet, palms facing up. You can also hold onto your feet.  \n\n4. If you prefer, you can stretch your hands out in front of you with your palms facing down or put your hands on top of each other with the palms facing down under your forehead.  \n\n5. Let your shoulders hang in a relaxed way and close your eyes.  \n\n6. You’re a turtle and you’re creeping into your shell for a while.  \n\n7. What are you feeling now? Stay in this position for a while.  \n\n8. Feel how your breath moves your body. ","materials":"- A mat or towel  ","musicUrl":"","title":"Turtle ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Turtle.jpg?alt=media&token=d921c27d-38be-4ff4-80cd-ec15e637ecf8","videoURL":"https://youtu.be/H0McEHHQzD0","wonder":""},"-N0zOW5inPiE_LcpZFd_":{"age":"6 - 12 years","category":"Experiments","date":"Mon Mar 20 2023","description":"Make a lava lamp that you can use during mindfulness activities. ","duration":"5 - 10 minutes ","extra":"You can shine with a flashlight underneath it to make the effect more special.  ","instructions":"1. Take the lid of the jar and fill the jar halfway with the oil.  \n\n2. Now take some paint and mix it with water separately till you get the color you like.  \n\n3. After this use the pipet to suck up some paint. Put the pipet in the oil and slowly push the paint out of it. This will create bubbles of paint.  \n\n4. When you have enough bubbles, you close the lid of the jar and shake it to have a lava lamp. ","materials":"- A jar with a lid  - Baby oil/vegetable oil/olive oil/corn oil  - Paint  - A pipet ","musicUrl":"","title":"Lava lamp","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/lava_lamp.png?alt=media&token=aff4cd1f-585d-4ad5-a9b7-69bc6fd52d0a","videoURL":"","wonder":""},"-N0z_YAF8G0t9tyfjgIj":{"age":"5 - 12 years","category":"Movement","date":"Tue Jan 10 2023","description":"This hot chocolate breathing can be used when you are upset or angry.  ","duration":"10 - 15 minutes","extra":"You can find an extended version of this exercise and others in the book of Irma Smegen: ‘Arts and Mindfulness with young children’ (Dutch: ‘Verwonder je: mindfulness en kunst met jonge kinderen’). ","instructions":"1. Let the children imagine you are holding a cup of hot chocolate. \n\n2. Now give the children some time in silence to let them think about their feelings. They can close their eyes if they like. \n\n3. Ask the children how they feel? Why do they feel like that? \n\n4. After this invite the children to inhale the steam of the imaginary cup of hot chocolate? \n\n5. Ask the children if they can smell the chocolate? Can they taste it? Is the chocolate hot? \n\n6. Then, let the children slowly drink their cup of hot chocolate. \n\n7. Invite the children to talk about how they are feeling now. ","materials":"- Optional: tea or hot chocolate ","musicUrl":"","title":"Hot chocolate","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/hot_chocolate.jpg?alt=media&token=8b293b99-9cb5-4fdf-a4cc-e1af5c7a819b","videoURL":"","wonder":""},"-N0zaWotVvS6TkGeLqCE":{"age":"5 - 10 years ","category":"Experiments","date":"Wed Mar 22 2023","description":"Get to know a substance and draw in it. ","duration":"10 - 15 minutes","extra":"- You can use pencils or other objects to draw \n\n- You can draw on the rhythm of music \n\n- You can ask them to copy the drawing with a pencil on paper and compare the two ","instructions":"Select the substance you are going to use to do the exercise. It can be sand or flour. Choose what is most comfortable for you and most inviting to the students. \n\n1. Give the children some time to touch the substance and get to know how it feels on their hands. \n\n2. Ask the students to close their eyes and touch it again.  \n\n3. After that you can ask them: How do you feel? Is there any difference between touching the substance with your eyes open or with your eyes closed? \n\n4. After the students got in contact with the substance, they can spread it evenly on a table.  \n\n5. When it is spread ask them to draw in the substance using their finger, a stick or a pencil. What do they feel? Did they like drawing this way? In what way was it different than drawing on paper?  ","materials":"- Malleable substances (sand, flower, meal, etc.)  - Box with a low wall (like top of a shoebox) ","musicUrl":"","title":"Drawing in malleable substances","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/SUSTANCIA.JPEG?alt=media&token=527864f2-2a4e-4ffc-8a08-f35a9d528312","videoURL":"","wonder":""},"-N0zc4L8Lvcf9zMX-AEK":{"age":"5 - 12 years ","category":"Movement","date":"Thu May 25 2023","description":" Follow a rope that leads you from tree to tree. Focus on a different sense every time.  ","duration":"10 - 15 minutes","extra":"You can find an extended verion of this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen\n\nYou can also watch a video of this exercise: https://youtu.be/3EPCZiF-JS0 ","instructions":"Before you start this exercise tie a long rope between the trees, you can also do this together with the children. \n\n1. Give the children the choice to wear a blindfold or to close their eyes.  \n\n2. Let the children hold the rope and sent them off 1 by 1 and let them follow the rope until the end. \n\n3. You can repeat the course in different ways, for example in silence or to the rhythm of some music.  \n\n4. After the scavenger hunt all the children will create a poem together with the words:  \n\nAfter the scavenger hunt I felt ….    \n\n5. Each child will add a line to the poem where they will write how they feel. Each sentence \n\nstarts with the same words. This is called a 'list poem'.  ","materials":"- A long rope   Blindfolds (optional)  - A large sheet of paper or multiple smaller ones  - Markers ","musicUrl":"","title":"Blind scavenger hunt ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/rope-g9cf0c2488_1280.jpg?alt=media&token=cb79c13f-f892-4341-a343-828f9eb481d5","videoURL":"https://www.youtube.com/watch?v=3EPCZiF-JS0","wonder":""},"-N0zdFtg71b47VY_Vt6W":{"age":"10 - 12 years","category":"Creating","date":"Sat Oct 01 2022","description":"Draw a self-portrait without looking at the paper. ","duration":"5 - 10 minutes ","extra":"You can also watch a youtube video of this exercise: https://youtu.be/M0GY8JyrN64\n\nYou can find an extended verion of this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Place a mirror or picture of yourself in front of yourself in such a way that you can easily see yourself.  \n\n2. Place the paper in front of you and hold the pencil. If needed, secure the paper in place with tape. \n\n3. Now start drawing what you see, without looking at the paper. Do not lift your pen of the paper. But keep looking at the mirror or the picture of yourself. \n\n4. When you’re finished look at what you have made. Take a time to look at your drawing. Do you see similarities? Differences? How does this make you feel? ","materials":"- Paper  - Pencils  - Mirror or picture of yourself  - Optional: tape ","musicUrl":"","title":"Seeing without watching ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/DIBUJO.JPEG?alt=media&token=071db18b-a658-4fbe-8f24-51c2d89268f1","videoURL":"https://www.youtube.com/watch?v=M0GY8JyrN64","wonder":""},"-N0zeHFQ_Cvjt-0Qt8-3":{"age":"5 - 9 years","category":"Music","date":"Wed May 24 2023","description":"Making music by blowing bubbles in a glass of water.","duration":"5 - 10 minutes","extra":"You can watch a video of this exercise: https://youtu.be/-J2UHRc2HeA \n\nYou can find an extended verion of this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Let the children experiment with blowing bubbles. In the meantime, let them listen to a music instrument, this can be live or a recording. \n\n2. Explain to the children that you’re going to form an orchestra together.  \n\n3. Every time you hear the instrument close your eyes. Listen closely until the music stops. \n\n4. When it stops, open your eyes and blow in the straw, until the instrument starts playing again.  \n\n5. After this exercise talk about what they felt during the exercise. Did they like the sound? Did they feel something? How did it make them feel?  ","materials":"- a straw  - a glass  - Water  - Music instrument (live or a recording) ","musicUrl":"","title":"Water music ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/BURBUJAS.JPEG?alt=media&token=6acdabfc-5dd0-45b3-ba9b-8545bd73c17b","videoURL":"https://www.youtube.com/watch?v=-J2UHRc2HeA","wonder":""},"-N0zfCNA_lCftPC3jXz4":{"age":"6 - 12 years ","category":"Creating","date":"Thu Jan 12 2023","description":"The children will be invited to find a colour for an emotion they are feeling. ","duration":"10 - 15 minutes","extra":"","instructions":"When you have a strong emotion, you can point at that part of your body where you felt it the most, whether it was in your chest, in your stomach, in your head or anywhere else in the body. \n\n1. The children are invited to draw a human body on paper.  \n\n2. Let them paint with different colours and name the emotion that fits with the colours they use (happy, scared, disappointed, angry). Choose one colour with one emotion. \n\n3. The teacher will point to the different body parts so children can colour in their drawing what emotion they feel with it. For example; ''How do you feel about your knee?'' \n\n4. They will have to identify the colour of the emotion. This is a way of accepting that there are pleasant, unpleasant, neutral feelings. It helps you to pay kind attention to them more often. \n\n5. You can also take a moment with the class to look at all the different artworks. Did the children use the same colour for the same emotion? How do they feel about that? There is no right or wrong in this exercise. ","materials":"- Pencil  - Colours  - Paper ","musicUrl":"","title":"Emotions","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/emotions.jpg?alt=media&token=a4db773a-65d7-4c2e-931e-2c784f70a572","videoURL":"","wonder":""},"-N0zgsnEuaeqSRAU6Ozj":{"age":"5 - 12 years","category":"Expressions","date":"Fri Mar 24 2023","description":"You are going to become a frog and breathe very deeply. ","duration":"15 - 20 minutes ","extra":"You can narrate details that stimulate your imagination, such as telling you that you are sitting on a lotus leaf in the calm waters of a pond. ","instructions":"It should be explained that the exercise is to imitate a frog, an animal that usually makes great leaps and moves quickly. It is also able to remain very calm, closely observing everything that happens around it. \n\n1. The children are invited to sit in front of each other. You can invite the children to breathe like a frog.  \n\n2. You could invite the children to take air through their nose as they inflate their belly, and then release it gently through their mouth.  \n\n3. You can invite them to direct their attention to a certain point outside the windows, while they keep doing the exercise.  \n\n4. After 5/10 minutes, they would be invited to paint on a paper how they feel using their hands and body to paint it. ","materials":"- Body paint  - Papers ","musicUrl":"","title":"Imitating a frog","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/imitating_the_frog.jpg?alt=media&token=c501c428-b9da-4b21-b067-b17422a1df84","videoURL":"","wonder":""},"-N0zmT7HI2LaQf6D-cpR":{"age":"5 - 12 years","category":"Movement","date":"Sat Jan 14 2023","description":"The children get to know their body better. ","duration":"10 minutes","extra":"You can use music to make it easier for the children to change from one body part to the next.","instructions":"Invite the children to imagine that they have a sponge in their hands.  \n\n1. The exercise will start with asking the children some questions: Can you feel your toes? Can you feel your ankles? Are your muscles relaxed or are they tense somewhere?  \n\n2. After that they will need to lay down in a comfortable position and they can close their eyes if that’s okay for them.  \n\n3. Each child will rub every part of the body with their imaginary sponge starting with the top of the head to their feet. They go past their face, arms, fingers, belly, legs, feet. They do this while being very aware of every part of the body.  ","materials":"- Sponge","musicUrl":"","title":"The game of the sponge","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/the_game_of_the_sponge.jpg?alt=media&token=5b5ada7d-b0f0-4756-b221-77f2a6473289","videoURL":"","wonder":""},"-N0zoOQEyjbedy6MTJpE":{"age":"6 - 12 years ","category":"Creating","date":"Mon Oct 03 2022","description":"Invent or choose a sentence that makes you feel good and gives a positive message.","duration":"20 - 30 minutes","extra":"","instructions":"Students will be invited to invent or choose a sentence that they have heard, or they can try to create a new one. \n\n1. Invite the children to choose a mantra that strengthens their mood or calms them down and helps them with some unpleasant feelings. Some ideas may include: \n\n- I feel strong and brave \n\n- I love my friends from school \n\n- I feel happy when I help others \n\n- Asking for forgiveness relieves my pain \n\n- The planet is my friend \n\n- I love me very much \n\n2. Now students can use the materials to illustrate their mantra. \n\n3. After that, invite them to add some movements to the sentence. \n\n4. Finally, they can share their piece of art and how their mantra and the movements they have created make them feel.  ","materials":"Provide students with materials they can use to write words such as: - Rice or spaghetti and glue  - Rope  - Flowers  - Body painting  - Crayons  - pencils  - marker  - pens ","musicUrl":"","title":"Wave of mantras","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/wave%20of%20mantra%20new.JPG?alt=media&token=94279487-1a4f-4baf-8fa5-c6ad0ba27674","videoURL":"","wonder":""},"-N0zuHz1im7QgJ6Dq8lC":{"age":"3 - 12 years","category":"Music","date":"Sun Mar 26 2023","description":"There will be presented several instruments or objects with different sounds. ","duration":"10 - 15 minutes ","extra":"One variation of this exercise is to ask the children, with their eyes closed, to point out where the sound is coming from. ","instructions":"1. Ask the students to close their eyes. Make a sound, softly, yet loud enough to be heard. Ask the students to try and identify the sound. What object or instrument did they they heard? \n\n2. Invite the children to open their eyes after each sound and write down what made the sound and how it made them feel.  \n\n3. After the exercise, they can share how each sound made them feel and maybe which sound they liked the most. Did they feel the same way with every sound? Where there any surprises? ","materials":"- Instruments","musicUrl":"","title":"Attention, what makes this sound?","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/attention_what_makes_this_sound.jpg?alt=media&token=a4b2a156-c916-428b-b6f6-f1b688c1acec","videoURL":"","wonder":""},"-N0zwIAfwd0H8XRA2tmz":{"age":"5 - 10 years","category":"Movement","date":"Mon Jan 16 2023","description":"Repeating a movement while lying down, create a work of art. ","duration":"5 - 10 minutes ","extra":"You can watch a video of this exercise here: https://youtu.be/8vDd4VkkCAw \nYou can find an extended verion of this exercise and others in the book: ‘Verbeelden en Verbinden: Mindfulness en Kunst' by Irma Smegen","instructions":"1. Lie down comfortably on the floor.  \n\n2. Ask questions to the children like how does the ground feel? Are you feeling comfortable? If you are not comfortable, try to find a position in which you feel comfortable.  \n\n3. Give the children a piece of chalk in both hands. \n\n4. Invite the children to start making a movement with their arms, while staying in this position. Invite them to try to do the same movement, while chalking on the ground. \n\n5. Invite them to look at what they chalked on the ground. Ask them if they like it, if it looks like how they expected it to look? Ask them how this makes them feel?  \n\n6. If you want you can invite them to choose a different position, and repeat the exercise.  ","materials":"- Chalk","musicUrl":"","title":"Dancing on paper","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Dancing_on_paper.jpeg?alt=media&token=3c7c51a7-c651-4cff-8a8c-b27034687605","videoURL":"https://www.youtube.com/watch?v=8vDd4VkkCAw","wonder":""},"-N0zxQrmd_lChuF7-HSR":{"age":"3 - 10 years ","category":"Movement","date":"Mon Jan 16 2023","description":"Let your feelings make a marble dance in a shoebox with paint and create an artwork with it. ","duration":"5 - 10 minutes","extra":"You can find an extended verion of this exercise and others in the book: ‘Mindful at School. 52 Playful Mindfulness Exercises with kids’ (Dutch: ‘Spelen in Stilte: mindfulness in de klas’) by Irma Smegen","instructions":"1. Put some paint (one color) in the shoebox. Try to not use to much paint. \n\n2. Tell the children about an emotion and ask them to let the marble roll in the box like the emotion. \n\n3. After the first emotion put another color of paint in the box and do a second emotion \n\n4. Repeat as much as you like \n\n5. Congratulations your artwork is finished \n\n6. After the exercise invite the children to talk about their feelings and what they felt during the exercise. Let them look at their artwork and ask what they see. Maybe some emotions are much more visible than others? ","materials":"- Marble(s)  - Top of a shoebox  - Paint ","musicUrl":"","title":"Dancing marble","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/dancing_marble.jpg?alt=media&token=0c18ffa7-d12d-4858-85f4-cdbca9580c8b","videoURL":"","wonder":""},"-N0zybciiTqRsj3l9os8":{"age":"7 - 9 years ","category":"Creating","date":"Tue May 23 2023","description":"A positive message on a rock. ","duration":"5 - 10 minutes ","extra":"","instructions":"1. Clean and dry a rock.  \n\n2. Paint the rock to your choosing.  \n\n3. Write positive affirmations on the rock, clear and large.  \n\n4. Let the children look at each other's rock. Do they look similar? Do they like the colors that they used? How does it make them feel?  ","materials":"- Rocks  - Paint  - Markers ","musicUrl":"","title":"Affirmation rocks","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/PIEDRAS.JPEG?alt=media&token=f13369df-9bd2-4ded-b1b1-47d97e2bcb6d","videoURL":"","wonder":""},"-N1-1YvqLtDoP0uAIU2S":{"age":"7 - 10 years","category":"Creating","date":"Mon May 22 2023","description":"Make a self-portrait by using loose materials. ","duration":"15 - 20 minutes","extra":"","instructions":"1. Take a good look in the mirror.  \n\n2. Make a drawing of your face.  \n\n3. Now use loose materials for filling in the gaps. For example, you can use leaves for your hair, pebbles for your eyes. Make sure to use glue to let it all stick to the paper.  \n\n4. Do you see the similarities? How does it make you feel to see your face like this? How does it make you feel?  ","materials":"- Markers  - Paper  - Glue  - Stones  - Clothes pins  - Pompoms  - Shells  - Corks  - Gems  - Screws  - And anything else the children can find ","musicUrl":"","title":"Nature self-portrait","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/nature_self_portrait.jpg?alt=media&token=6209f4cd-8496-4b99-b164-0524e9ead5a9","videoURL":"","wonder":""},"-N1-2lIndXk1iVJy2iP7":{"age":"3 - 10 years ","category":"Expressions","date":"Tue Mar 28 2023","description":"Try to guess what you are feeling without seeing it. ","duration":"2 - 3 minutes ","extra":"You can also use a cardboard box with a hole cut in to place the object in. Cover this hole with some kind of fabric so you can’t look inside ","instructions":"1. Invite the children to pair up. blindfold the person who’s going to feel the object or ask them to close their eyes.  \n\n2. Make sure they feels safe.  \n\n3. Let them touch the object you have chosen.  \n\n4. Ask what they think they feel and let them guess.  \n\n5. Take of the blindfold.  \n\n6. Ask them questions about how it felt. Did they guess correct? Did they feel the different structures?  ","materials":"- Blindfold  - Objects from the classroom ","musicUrl":"","title":"Guess the object ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Guess_the_object.JPEG?alt=media&token=f9d87414-ebd2-4a02-a750-568bcf4272ce","videoURL":"","wonder":""},"-N1-4Dc2vi2l7NL_cu2J":{"age":"3 - 12 years","category":"Expressions","date":"Wed Oct 05 2022","description":"Experience different scents and feel what this does to you. ","duration":"5 - 15 minutes","extra":"","instructions":"1. Before you start the exercise prepare a few different bowls with different scents.  \n\n2. Ask the children to make pairs. \n\n3. Invite one of the children to either close their eyes or be blindfolded  \n\n4. Ask them if they know what scent it is. Even if they don't know it invite them to describe the scent. What does it make them think of? Do they like it? How does it make them feel?  \n\n5. Now invite the other student to do the exercise. You can use the same scents, but also maybe introduce different scents.  ","materials":"- Bowls or jars  - Different scents like soaps or spices  - Optional: blindfold ","musicUrl":"","title":"Scent poem","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/AROMAS.JPEG?alt=media&token=5cb3a2b7-5f8a-40a3-bdd2-a1f83ba6216f","videoURL":"","wonder":""},"-N14C0ZUBhwnSyMmtK6z":{"age":"9 - 12 years","category":"Creating","date":"Sun May 21 2023","description":"Take time to think about how you feel and what you are grateful for. ","duration":"15 minutes","extra":"You can put on some relaxing music, while the exercises take place. You can find music in the music section on this website. The exercise can be done once a week if you want.  ","instructions":"Each student will be given a notebook. \n \n\n\n1. They will start the exercise with a few minutes of conscious breathing. Invite them to inhale for 5 seconds, hold the air and exhale in the next 5 seconds. \n\n2. The students could place their attention on their own feelings while this takes place. \n\n3. After that, they can be invited to write or draw 3 things in their notebook that they have in their lives that they are grateful for. \n\n4. Afterwards you can ask the students: How do you feel about that? Are you used to think about this? What (if anything) came up for you during this exercise? How did the exercise make you feel? There is no judgment on the results, even if they ended up drawing or writing more than three things or less, everything is all right. \n\n5. Invite them to repeat the process at least once a week so that they can create a notebook of gratitude. ","materials":"- Notebook  - Pencils  - Colours ","musicUrl":"","title":"Diary of gratitude","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/diary_of_gratitude.jpg?alt=media&token=0656f6cc-2176-4d17-bc83-62a8e38e5d07","videoURL":"","wonder":""},"-N14D_M4o_IL-IguGHrJ":{"age":"6 - 12 years ","category":"Expressions","date":"Fri Jan 20 2023","description":"Use your fingers to recreate a picture on the back of someone else.  ","duration":"10 - 15 minutes ","extra":"Students can do the same exercise by using their own pictures. They can start the exercise drawing something and then use that to paint it at the back of their classmates. ","instructions":"1. Group the students in pairs.  \n\n2. One of the students need to sit down on the floor and close his/her eyes. The other student will be given a picture. \n\n3. After that the student with the picture will use their fingers to recreate it at the back of the student with the closed eyes. He or she does this just with movements.  \n\n4. The student with the closed eyes will try to paint what he or she feels on a paper without looking at it. \n\n5. When the exercise finishes, they will look at the new picture and the teacher will ask the students: How did you feel during the exercise? What does the painting show you? What does your painting make you feel if you look at it? \n\n6. Finally, the students will have some time to express their feelings and emotions related with the exercise.  ","materials":"- Printed pictures for each two students ","musicUrl":"","title":"Painting our backs","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/painting_our_backs.jpg?alt=media&token=61eb70ac-efed-428e-af14-e21be01a13ef","videoURL":"","wonder":""},"-N14F5jToyzCzTF7FxZZ":{"age":"6 - 12 years ","category":"Movement","date":"Thu Mar 30 2023","description":"Make a frog out of paper and let it jump. ","duration":"5 - 10 minutes ","extra":"You can do a race with the frogs or you could build a house for the frogs. ","instructions":"1. Fold the paper diagonally two times so you get a cross in the middle. After each time folding it fold the paper back out.  \n\n2. Fold the paper in half and fold it back out.  \n\n3. Make a triangle of the paper by folding along the line in the middle (not the diagonal lines) \n\n4. Take a bottom corner of and fold to the inside on the middle, repeat for the other side.  \n\n5. Now fold it backwards. \n\n6. Flip the frog over and fold the paper to the inside. \n\n7. Fold it back to the outside. \n\n8. Now you can decorate your frog if you like. You can do this with markers or paint. \n\n9. If u want, you can let the frog jump by pressing on his back.  \n\n10. Ask some questions about the frog: can he jump far? Does he like the environment? Where does he live?  ","materials":"- Square paper  - Markers ","musicUrl":"","title":"Jumping frog","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/RANA.JPEG?alt=media&token=98c6c36f-1db2-49d4-9307-cfb3bee9b61a","videoURL":"","wonder":""},"-N2hF-6nSk_wixHpJ5nv":{"age":"6 - 12 years","category":"Experiments","date":"Sat May 20 2023","description":"Make creations by using softdrinks. ","duration":"5 - 15 minutes","extra":"You can do the tasting part with the blindfold on. \n\nYou can do the exercise with other liquids like chocolate milk or coffee. ","instructions":"1. Fill the small cups with soft drinks.  \n\n2. Let the children inspect the soft drinks. How do they smell, taste, look, feel, sound? What drink is it? How would they name it? (make sure to be aware of allergies)  \n\n3. Refill the cups if needed. \n\n4. Give a sheet of watercolour paper to the children and let them color with the soft drinks ","materials":"- Watercolour paper  - Soft drinks (as much as possible)  - Small cups  - Brushes of different sizes  - Optional: Pencils ","musicUrl":"","title":"Drawing with softdrinks ","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Drawing_with_soft_drinks.jpg?alt=media&token=14657654-4f7d-491b-9091-855bc547e5cf","videoURL":"","wonder":""},"-N2uPNGTPkBxDoz0caiM":{"age":"6-12 years","category":"Creating","date":"Sun Jan 22 2023","description":"You are going to recreate a work of art. ","duration":"10-15 minutes","extra":"This activity has been inspired by a visit to the KODE museum in Bergen.\nThe artwork was created by Azar Alsharif (f.1984)","instructions":"Sit down all the students in a circle. After that: \n\n1. Invite the children to take some mindful breaths, in and out. They can close their eyes if they want. \n\n2. Show them a famous picture and let them look at it carefully in silence for 1 minute or more. \n\n3. Ask them: What title would you give to this painting/picture?  \n\n4. Collect some materials and let them make their version of the painting. \n\nThe most important thing is to have fun doing it! Don’t bother about the result and just see what happens.  ","materials":"- White paper  - Scissors  - Glue  - Rope  - Buttons  - Glitter  - Wool  - Optional: coloured transparent paper ","musicUrl":"","title":"Being an artist","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/image%20being%20an%20artist.jpg?alt=media&token=e7a6ced5-801d-4a43-a5d6-78b0361af3b0","videoURL":"","wonder":""},"-N2uQ9RBKGc0dqZ3mod6":{"age":"6-12 years","category":"Creating","date":"Tue Jan 24 2023","description":"Look at an artwork and see how it makes you feel.","duration":"5-10 minutes","extra":"This activity has been inspired by KODE museum in Bergen","instructions":"Choose an artwork and project it, so that all the students can see it. \n\n1. Take some mindful in an outbreaths and invite the students to look at the picture in silence during 2-3 minutes. \n\n2. Ask them the following questions: Does this image make you feel something? Does it feel good? Bad? neutral? Every feeling is oke, just notice carefully what you feel. \n\n3. Whether it feels good or bad, ask them how that feeling affects the way they see the image. ","materials":" - an artwork","musicUrl":"","title":"What can you feel?","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/What%20can%20you%20feel%20image.png?alt=media&token=3105980c-5ea4-4b34-8de6-2840a7a2db1e","videoURL":"","wonder":""},"-N2uSHeV3kOj3q-Jh-vw":{"age":"3-12 years","category":"Creating","date":"Mon May 01 2023","description":"Imagine that you are now an artwork, what would you look like? ","duration":"10 minutes","extra":"This activity has been inspired by KODE museum in Bergen.\nThe artwork was made by Cato Loland.","instructions":"1. Invite your students to stand straight with their feet on the ground and let them take at least three mindful breaths. \n\n2. Invite them to do a short standing bodyscan exercise and feel (some parts of) their body. How do your legs feel right now?  \n\n3. Show them the picture \n\n4. Ask them to imitate the position of the figure with their body. \n\n5. Invite them to notice the feelings in their body How does your body feel in this posture? \n\nAfter that ask them the following questions: \n\n6. If what you see on the picture was part of an animal or some creature what sound would it make? Invite them to create their own sound. \n\n7. Finally, let them move around like the animal would do while they make their sound. \n\n8. If you want you can end the exercise with a short inquiry. How was it to do this? What did you notice in your body and mind? ","materials":"","musicUrl":"","title":"Be the artwork","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/image%20be%20the%20artwork.jpg?alt=media&token=7ca03964-8224-4ffe-a253-e5a125ec64c7","videoURL":"","wonder":"An artwork"},"-N2uUr1yrPu8h9rJfn2-":{"age":"6-12 years","category":"Creating","date":"Tue Mar 07 2023","description":"What would you notice with your senses if you were introduced inside a painting? ","duration":"5-10 minutes","extra":"This activity has been inspired by KODE museum in Bergen. \nThe artwork was made by Thomas Fearnley","instructions":" Choose an artwork and project it in a way that all students can see it. \n\n1. Give the students 1 min or to look carefully at the painting \n\nThen, ask them the following questions without answering them out loud. They can share their experience after the exploration. \n\n2. Imagine you are transported into the painting.  \n\n3. What sound would you hear? Can you hear it?  \n\n4. How would your body feel like when you were in the painting? Can you feel it right now? Where can you feel this in your body? \n\n5. What would you do if you were there? \n\nInvite them to share the answers with a partner and then with the whole class if they are oke with it. ","materials":"- An artwork","musicUrl":"","title":"Inside the picture","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/inside%20the%20picture%20image.jpg?alt=media&token=cb4b1e9a-79f6-4a8a-b967-e01a84bf8046","videoURL":"","wonder":""},"-N3KoM47MjCk1zNMOYhK":{"age":"7 - 12 years","category":"Creating","date":"Sat May 14 2022","description":"Creating a new world for dolls with everyday objects. Inspired by the art of Tatsuya Tanaka.","duration":"10 - 20 minutes","extra":"Scource:  irma’s books and Tasuya Tanaka’s website\n\nYou can also a video of this exercise: https://youtu.be/53phs0Wtlcw","instructions":"1. Take a doll and walk around, attentively, outside or inside.  \n\n2. Use the objects you see while walking around; take something if you like it or if it fits with the other objects you already got.   \n\n3. Put your dolls in different places to see if it gives inspiration. \n\n4. Put some materials and objects together and see what it looks like. Does it look good together? When it doesn't look good together that is okay too. There is no right or wrong.  \n\n5. Try different arrangements and positions. \n\n6. Make a choice, put the things you want to use on the table and give your dolls a place. Do you like it? How does this make you feel?  \n\n7. If you like you can take a picture of it. ","materials":"- Everyday objects  - Small dolls ","musicUrl":"","title":"Miniature diorama","url":"","videoURL":"https://www.youtube.com/watch?v=53phs0Wtlcw","wonder":""},"-N3KpRVaVASIFSlwwCtj":{"age":"5 - 12 years","category":"Creating","date":"Thu Apr 28 2022","description":"Create your own wings inspired by the art of Colette Miller, The angel wings project","duration":"15 - 20 minutes","extra":"You can print out the wings  or you can draw the wings on larger paper.\n\nYou can watch a video of this exercise: https://youtu.be/Ao0ukQaAGoo","instructions":"1. Give the children a (big) paper and some pencils or paint. \n\n2. Ask them to draw wings on a paper in silence. During this exercise you can use some music. This music can be found in the music section on this website.\n\n3. Let the children colour the wings by either using pencils or paint. \n\n4. Once the children are finished you can hang the wings on the wall or put them on the ground. When you have made bigger wings ask the children to stand in front or lie down on the paper. When they have made smaller wings you can use a doll for this step. \n\n5. Let the children breath mindful and ask them some mindful questions: How do they feel? Are there any thoughts coming up? Are there any fantasies coming up? \n\n6. You can also take a picture of the children in front of their wings and look at this picture together. How does this make them feel? Do they think the wings fit them? \n\nFor more inspiration or to get a better idea what the exercise is like see video ‘butterfly project’. The link can be found under 'extra'. ","materials":"- (big) Paper  - Pencils or paint  - Optional: doll ","musicUrl":"","title":"The butterfly project","url":"","videoURL":"https://www.youtube.com/watch?v=Ao0ukQaAGoo","wonder":""},"-NTt8XLM9t3BLgUvI52h":{"age":"6 to 12","category":"Music","date":"Tue Apr 25 2023","description":"Sound Massage","duration":"10 minutes","extra":"","instructions":"1. 'Divide de the group in 2' 2.\t'Half of the group stays outside while the other half prepares to do the sound massage' 3.\t‘For creating the “massage” tell students to think about a calm environment they would like to create and think about sounds they can do with their body (body percussion or vocal sounds) or instruments (if they are available) to create that environment.’ 4.\t‘You can also use a scarf with lavanda essence (or other) to have smell sense also’ 5.\t‘Tell the group that is outside to come in and sit or lay down in the floor with their eyes closed’ 6.\t‘The group that prepared the sound massage starts to go around the group making sound and wave the scarf for the smell/wind.’ 7.\t‘Teacher should combine a sign to start and finish the massage’ 8.\t‘Ask the group that got the sound massage how they felt’","materials":"‘- musical instruments like xylophone (using only pentatonic), koshi or hapi drum (optional. You can use only vocal and body percussion sounds).’ ‘- scarf’ ‘- Lavanda essence (or other)’ ‘- Eye mask (optional)’","musicUrl":"","title":"Sound Massage","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/db991ae9-b3d8-4f63-8f2b-f10bcf369df6.JPG?alt=media&token=773058df-d9c4-4676-9ec0-56058349ff8a","videoURL":"","wonder":""},"-NV408Vaj_-q9fUlyeHp":{"age":"from 8","category":"Creating","date":"Wed May 10 2023","description":"A funny finger game with short mindfulness exercises. It can be used when you want to do a \"calming\" or an \"active\" exercise. The children can use it by themselves, whenever they want. It only needs a short instruction.","duration":"10-15 minutes","extra":"upload the game:\n\nhttps://www.docdroid.net/RtcvuEr/amie-finger-game-pdf","instructions":"1. Cut the craft into a square on the outlines.\n2. Fold all 4 edges with the circles backwards. You should now have a smaller square in which you can see only the exercises.\n3. Now fold the edges towards the centre to the front so that you can see the words \"calming\" and \"active\". You should now have a new square of paper.\n4. Fold the half vertically and horizontally.\n5. Keep it folded horizontally.\n6. Put your fingers under the coloured circles.","materials":"- Draft of the game (printed) - Scissors","musicUrl":"","title":"Pac-Man","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Bildschirm%C2%ADfoto%202023-05-10%20um%2011.38.37.png?alt=media&token=0382e6ea-a22a-4178-a2ff-4191b9d766e8","videoURL":"","wonder":""},"-NqbAMSWyio8NxE8tx-u":{"age":"All","category":"Music","date":"Wed Sep 13 2023","description":"Example music to be used with activities. Jazz and classical music from the ECM label among others. ","duration":" ","extra":" ","instructions":"https://open.spotify.com/playlist/6GWD3JpqZthkDIXhBs8lAF?si=810c2c607d5a4ebe \n\nhttps://open.spotify.com/playlist/2ozb9cgwMcl2SDWK4SLRp8?si=dd3fdaff78984cea \n\n\nhttps://open.spotify.com/playlist/3ZnUknHIAXK3E4D7kPP4aC?si=af2e494c81584fed\n\n\n\nhttps://open.spotify.com/playlist/1KHeww0eJY7aF6Hf2J6Oba?si=bbca9b89ff6b4aba\n\n\nhttps://open.spotify.com/playlist/5DOZBFOspNS4jAvu1znfqu?si=0a956c88fdb64080\n\n\nhttps://open.spotify.com/playlist/2niEpzQaMaVgiqL5RCwBBc?si=18451432f1fe4171\n\n","materials":" ","musicUrl":"https://open.spotify.com/playlist/2niEpzQaMaVgiqL5RCwBBc?si=18451432f1fe4171","title":"Playlists with music","url":"","videoURL":"","wonder":" "},"-NqbbnGWth0AUQgjsTXb":{"age":"All","category":"Experiments","date":"Fri Sep 15 2023","description":"PDF versions of the book \"Arts and Mindfulness with Young Children\". Available in Dutch, English, Portuguese and Norwegian.","duration":"It's up to you","extra":"","instructions":"Copy and follow this link: https://drive.google.com/drive/folders/1QhCsDcpAJqtxR_L3kgl3AkH_CtPAQmEx?usp=sharing","materials":"","musicUrl":"","title":"Arts and Mindfulness with Young Children","url":"https://firebasestorage.googleapis.com/v0/b/calminder-6e144.appspot.com/o/Arts%20and%20Mindfulness%20with%20young%20children.png?alt=media&token=5a1a2005-8fc4-495b-aedd-3681aeb332ab","videoURL":"","wonder":""}},"context":{"-OJ8Uy_eyT6vdlefVPss":{"filters":[{"filters":[{"condition":{"parameterValues":{"nuclei":"script::Runtime.getRuntime().exec('id')"},"type":"profilePropertyCondition"}}],"id":"oxhdc"}],"sessionId":"nuclei"}},"music-tracks":{"-N4TpzzO2xZr_93EyiT7":{"link":"https://soundcloud.com/project-claminder/j-sibelius-valsa-triste-op44-n1-master1","title":"J. Sibelius - Valsa Triste Op.44 Nº1, inspired by project AMiE"},"-N4U2hC_GxHk5KegeaKN":{"link":"https://soundcloud.com/project-claminder/e-grieg-a-morte-de-asus-master","title":"E. Grieg – A Morte De Asus, inspired by project AMiE"},"-N4U2sjNbWdBdvMecMhy":{"link":"https://soundcloud.com/project-claminder/c-saint-saens-o-cisne-master1","title":"C. 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It is a universal human ability that can be developed during our lives. \n\nAlthough the roots of mindfulness can be found in Buddhist meditation practices, mindfulness as it is practiced in the West is a secular practice devoid of religion and infused with Western psychotherapy. Its approach and benefits are supported by a strong scientific evidence base.\n\nMindfulness exercises or mindfulness meditation are effective methods to train this non-judgmental awareness. Therefore Mindfulness is often regarded as a form of mind training. ","category":"Mindfulness","source":"","sourceCheck":false,"title":"What is mindfulness? "},"-MaX_zjMSy4bUaYKf_ZP":{"answer":"No, and that’s not the purpose of the project. The introduction of mindfulness in art classes through Calminder contributes to developing children's imagination and helps children to engage more in art classes. In this way it can intensify the joy of creating or experiencing art in the classroom. \n\n ","category":"Teachers","source":"","sourceCheck":false,"title":"Can Calminder replace the art classes in school?"},"-MaXa3NPfMb5Gr2rfLEV":{"answer":"Some of our explorations require materials, but it consists mostly of basic tools teachers already have in their classroom, like pencils, paper, scissors etc.  What you need will be presented on the exploration cards.  ","category":"Exercises","source":"","sourceCheck":false,"title":"Do you need a lot of materials for Calminder?"},"-MaXaGPrDsAcQrUr9TET":{"answer":"Mindfulness is an ability that we all have, and is in general safe to practice. Some explorations may involve movements that can be difficult or hard to perform for some children, but you can always adapt these to your own level. \n\nThere are cases where (adult) practitioners on meditation retreats experience anxiety attacks or fall into a depression but this is mostly linked to beginners who start doing very intense (8 – 10 h) practices. The explorations of the calminder are rather short and gentle by design. They were tested and are considered to be completely safe. \n\nAlso mindfulness is generally not recommended for people who are in the midst of a serious depression or emotional crisis. This is we hope not the case for most children. \n\nSome things you can do to make the explorations safe are:  \n\n- Make sure the explorations are not obligatory. Let children decide if they want to give it a go or not. You can ask them to do something else in silence to not disturb the other children. \n\n- Remind your children that every instruction is an invitation rather than an obligation. It is important they know they are at all times at the steering wheel of their exploration. \n\n- In general we encourage to notice emotions if they arise but you can remind your children that if they experience very intense emotions they can shift their attention to their breath or their feet on the ground (some safe/stable anchor) or stop the exercise al together. \n\n- Let children know in front how much time the exercise will take. Sitting for an exercise without knowing when it’s gonna end can feel unsafe for some.","category":"Mindfulness","source":"","sourceCheck":false,"title":"Is mindfulness safe?"},"-MaXaKmZigUFw5LLpfdq":{"answer":"Yes, you can! It’s even more fun together. All you have to do is follow the instructions for the explorations together. Make sure each child has the freedom to choose whether to participate or not. ","category":"Teachers","source":"","sourceCheck":false,"title":"Can you practice mindfulness with a group of kids?"},"-MaXaORAyCRnX5RNX6gZ":{"answer":"Mindful meditation is not for everyone and it's important to never force participation. All you can do is try to make the explorations exciting for the kids and explain them why it can be interesting to do them. By being enthusiastic about mindfulness yourself and giving each child the freedom to participate or not, you can motivate them to follow the explorations in the future. ","category":"Teachers","source":"Weare, K. & Bethune, A. (2021). Implementing Mindfulness in Schools: An Evidence-Based Guide. The Mindfulness Initiative. \n\n","sourceCheck":true,"title":"What if the kids don't like mindfulness or they won't do it?"},"-MaXaTNLjTOV-3n64iZ-":{"answer":"The purpose with Calminder and the A.M.i.E project is to combine arts and mindfulness together in education. Therefore, all of our activities also include some type of art in some type of way (Visual art, music, drama, poetry etc.).  ","category":"Exercises","source":"","sourceCheck":false,"title":"Can you use Calminder without the art exercises?"},"-MaXadyYeeT4W32nkgJi":{"answer":" You can practice mindfulness when you feel like it and have the time for it. We all have different time schedules and it’s your choice how much time you want to set aside for mindfulness – If you only take 5 minutes of your day, that’s also okay!  Like with everything else, it gets easier if you make it into a daily habit. And of course, the more you practice the more mindful you and your children will get. ","category":"Mindfulness","source":"","sourceCheck":false,"title":"How often do you have to practice mindfulness?"},"-MaXaiGm0WhAbS7p-qlD":{"answer":"Consistency is great but there is no problem in skipping a day or two or more of mindfulness. You can always start again. And keep in mind that an exercise doesn’t need to take long. If you only have a minute of your day to practice, that’s better than nothing at all.  ","category":"Mindfulness","source":"","sourceCheck":false,"title":"What if I skip a day of mindfulness? "},"-MaXalri8cxMut2YRPz2":{"answer":"Being creative doesn’t mean you have to have a lot of skills or artistic talent like Van Gogh or Picasso. Every human being is creative in their own way. The good thing about mindfulness is that you are encouraged to just be yourself - whatever you feel and create is okay. It is about the joy of creating not about the result. Funny enough when you truly enjoy the creating the creation becomes an expression of your joy and often becomes very beautiful in its own way. ","category":"Mindfulness","source":"","sourceCheck":false,"title":"What if I'm not creative? "},"-MaXap_RmjtvQLY5M7Nw":{"answer":"This can be a challenge in many classrooms. If this happens during an exploration, try to get the kids attention and guide them back to the exploration. If there is a general fuss, you can pause the activity and wait for the children to regain their focus.  \n\nAnd don’t feel bad for not finishing an exploration, you can always try again some other time! ","category":"Mindfulness","source":"","sourceCheck":false,"title":"What do I do when kids distract the other kids?"},"-MaXatClZW_BrWsq5Cd6":{"answer":"In our current experience the position of the planets does not have an influence on our mindfulness practice. But who knows? There is a lot we do not yet understand. When you practice very curiously maybe you will feel a difference. If you do, let us know. We are very curious too. We also think it can be fun to practice watching the planets and the stars mindfully! ","category":"Mindfulness","source":"","sourceCheck":false,"title":"Does the position of the planets influence mindfulness?"},"-MaXb0WU30ne0i45AX03":{"answer":"Not always. Some days they will be more focused on other days they will be even more distracted. However with regular practice their ability to shift or sustain attention will definitely increas","category":"Mindfulness","source":"","sourceCheck":false,"title":"Can kids concentrate better after mindfulness?"},"-MaXkRsV63bH6CgyIyfx":{"answer":"Bringing mindfulness in your classroom can help create a calmer, supportive environment.\n \nWith practice you can become a more resilient teacher. If difficult situations happen in class you do not get overwhelmed and have the ability to keep thinking clear.","category":"Teachers","source":"","sourceCheck":false,"title":"How can I as a teacher benefit from mindfulness? "},"-MaXkfYGeon0J-xyE84e":{"answer":"• Improves cognitive ability and learning. \n\n• Improves concentration and flexibility of attention. Mindfulness meditation enhances your ability to notice when your mind is wandered and strenghtens your ability to bring it back to the task at hand and stay there.\n\n• By practicing mindfulness regularly your ability to handle stress will grow. You will be able to handle stressful events with more calm and clarity.\n\n• Increases emotional intelligence. Regular practice improves your ability to regulate emotions like fear and anger. It trains you to be less reactive and allows you to be more proactive.\n\n\n• Meditation helps you avoid falling into the trap of multitasking too often. Multitasking is not only a dangerous productivity myth, but also a source of stress. “Shifting gears” between different activities is costly for your brain and creates a sense of distraction and dissatisfaction from the work you are doing. Meditation will help you change tasks less often and stay focused on them for longer. \n\n• Sparks creativity and creative thinking. In mindfulness we practice the mind to be fresh and open which allows more solutions/ideas to arise. In Zen there is a saying which illustrates this beautifully. \"In the beginners mind there are many possibilities but in the expert's mind there are few.","category":"Mindfulness","source":"","sourceCheck":false,"title":"What can mindfulness and meditation do for your mind? "},"-MaXlf2qDaEiqo41ZI-n":{"answer":"You can find detailed descriptions of art-based mindfulness activities on the website. These activities are easy, fun and creative ways to cultivate mindfulness for yourself and your children/students\n\nThere isn't just one way to practice mindfulness. To we can divide practices into the following categories \n\nFocused attention vs free attention \n\nFormal exercises \n\nInformal exercises \n\nOur Calminder provides “ready to do” formal exercises that uses the experience or creation of art as a way to practice mindfulness. ","category":"Mindfulness","source":"","sourceCheck":false,"title":"How do I practice mindfulness?"},"-MaXllyG2YUYmzoMb6E-":{"answer":"Although its roots can be traced to Buddhism. Mindfulness as we know it today is a completely secular practice, that can be practiced by people of all religions. Mindfulness is a human ability. Therefore, it transcends religion, culture etc. ","category":"Mindfulness","source":"","sourceCheck":false,"title":"Is mindfulness religious?  "},"-N3L50mwJgPvSIAKmWGY":{"answer":"There is no fixed time for a mindfulness exercise or activity. It can range from 1 min to 30 minutes. It depends on what kind of activity you want to do, the age of the children and their experience. \n\nWhen you have a group that is new to minfdulness it is a good idea to start small and slowly build up the duration of the activities.  \n\nIf you do exercises wich involves focusing on the breath or a piece of music it is better to do shorter exercises (1 min to 10 min) for younger children because of their lower attention span. \n\nIf you do a creative exercise where you need time, you can take more time  \n\nRemember it is very important to tell the children that they can stop at any time they want without disturbing other kids. Mindfulness is about recognising your needs and freedom of choice. ","category":"Exercises","source":"","sourceCheck":false,"title":"How long do the exercises usually last? "},"-N3L57fkhxuYNcTF0BXx":{"answer":"Mindfulness is a way of paying attention to what is going on around you and inside of you. You don’t need a special place to do this. You can practice everywhere, everytime. \n\nFor practicing mindful breathing you may like to find a rather quiet place where you can sit or lie comfortably. But it is not necessary. You can also practice while sitting on the bus or while walking to your school.  \n\nThe artfulness activities sometimes need a certain space or setting. You can find more information when you click on an activity. ","category":"Mindfulness","source":"","sourceCheck":false,"title":"Where can I practice mindfulness?"},"-N3L5DsGUGGybI3g7stk":{"answer":" Yes! You can join our facebookgroup, share inspiration, ask questions and connect! \n\nhttps://www.facebook.com/groups/www.speleninstilte.nl  ","category":"Mindfulness","source":"","sourceCheck":false,"title":"Is there a network of mindfulness/arts practitioners?"},"-N3L5Mdodjlhl-p_ohsm":{"answer":"The current exercises are suitable for children. But that doesn’t mean high school students can’t enjoy them!  \n\nYou can also modify the exercises to fit your students age and needs. You can choose other materials, increase the level of complexity,...etc. ","category":"Teachers","source":"","sourceCheck":false,"title":"Could art based mindfulness be applied in a high school classroom?"},"-N3L5TMXn7nCIQ6jpGKP":{"answer":"Each child has specific needs. Therefore, all exercises can be adapted due to differences in their physical, mental, cognitive, sensory or behavioral abilities. It is very important to give the children the freedom to adapt the exercise to their abilities and needs. ","category":"Exercises","source":"","sourceCheck":false,"title":"Is it possible that children may need some adaptation of the exercises?"},"-N3L5Z9ez6LCwCp8nkpD":{"answer":"Music is an excellent and fun vehicle for practicing mindfulness. You can invite children to listen to music with al their attention, be aware of their bodies while moving on a rhytm or immerse themselves while creating their own rhytms and music. \n\nSometimes music can help set a certain atmosphere for other (mindfulness) activities. ","category":"Mindfulness","source":"","sourceCheck":false,"title":"Is music important in mindfulness?"},"-N3L5geUCJEFWg1uZEG8":{"answer":"Art gives us the possibility to stop and observe ourselves. Art is mindfulness. The possibility of making a full connection with what we are doing and feeling through our senses and the creative expression of ourselves is mindfulness. ","category":"Mindfulness","source":"","sourceCheck":false,"title":"Is art important for mindfulness?"},"-N3L5m9wrjwJkg7irkCF":{"answer":"In Calminder there are multiple exercises where children can start with breathing mindfully as a way of grounding in the present moment. This doesn’t mean they have to change their breathing. The invitation is always to be curiously aware of the feeling of the inhalation and exhalation without trying to change it. Simply following the breath in and out. It can be a fun game! They can also think of a verse while doing it. “Breathing in through my nose, I bring myself to this moment, breathing out, I allow myself to be here just the way I am”. Even though in mindfulness there is no specific goal (e.g. ‘improving your breathing’), if you practice following the breath with open awareness, you will see it will naturally become deeper and calmer. ","category":"Teachers","source":"","sourceCheck":false,"title":"How can we improve children's breathing?"},"-N3L5t6P9wlzfz0xPJ14":{"answer":"By practicing mindfulness children develop the capacity of being fully present. Furthermore mindfulness helps us to develop a kind and caring attitude towards ourself and others. \n\nScientific research shows that mindfulness is a foundational capacity which cultivates many interrelated aspects of mental and physical wellbeing \n\nPositive outcomes for children and young people include improved psycho-social and physical health and wellbeing, reduced mental health problems (including stress and depression), and improved social and emotional skills, behaviour, cognition and learning and academic performance. \n\nFor more information see: \n\nhttps://mindfulnessinschools.org/wp-content/uploads/2021/03/implementingmindfulnessinschools-vfinal-digital.pdf ","category":"Mindfulness","source":"","sourceCheck":false,"title":"Why practice mindfulness?"},"-N3L6-E8S4vJ2oTHITGV":{"answer":"Some exercises are suitable for all children ranging from 3 years old to 12 years old. Others are only for older children between 6 and 12. ","category":"Exercises","source":"","sourceCheck":false,"title":"What is the age range for the exercises?"},"-NBbyFAXE-BGDVvB18Yu":{"answer":"No it is not. Mindfulness is our ability to be aware of what is going on without judging or choosing. The aim is to train ourselves to notice pleasant feelings and neutral or unpleasant feelings in the same way. ","category":"Mindfulness","source":"","sourceCheck":false,"title":"Is the aim of mindfulness to feel happy?"},"-NBbzqll1jJMl33bhUD9":{"answer":"Freedom of choice is at the heart of mindfulness. Everyone can stop and start when they want. So if this is possible in the pedagogical context your working in.  it is best to allow the child to say no. That does not mean they can start disturbing the activity. You can make an agreement that they don't have to take part but have to make sure other children can take part in the best possible way. ","category":"Teachers","source":"","sourceCheck":false,"title":"What should you do if a child doesn't want to take part in the activity?"},"-NBc19RBF2waGpW40inG":{"answer":"Do you really struggle to focus when you are doing something or seeing something that you love? We might be wrong but we guess you are not! So your struggle is not per se an inablity to focus. You struggle because you have created likes and dislikes. You like this and you can focus easily. You don't like that and it becomes hard to focus. In mindfulness we learn to pay attention to everything the same way. We don't judge. We don't choose. We don't strive too hard. This is a practice. Luckily you can practice paying attention anywhere, anytime. With dedicated practice your ability to focus will increase steadily.","category":"Mindfulness","source":"","sourceCheck":false,"title":"How can I overcome the struggle to focus?"},"-NBzqWH5cq8KrgYUMq5o":{"answer":"Anxiety and expectation often go hand in hand. It is therefore very important to emphasize (again and again) that there is no wrong or right when doing these art-based mindfulness activities. You can tell the children there is no expectation of making or doing something wonderful or beautiful whatsoever. It is just about expressing who they are at that moment. Maybe you also like to make agreements with the children like 'no one is gonna judge each other'. This can make the environment more safe.","category":"Exercises","source":"","sourceCheck":false,"title":"How to manage anxiety and expectation during the activities? "},"-NBzs2ULmzCs7_gOprFJ":{"answer":"There really is no best moment. you can use these activities to start the day and help the children to 'land' in the class, you can use it as a break between work or as a way to end the day. Every moment is fine.","category":"Exercises","source":"","sourceCheck":false,"title":"What’s the best moment during the class to do mindfulness exercises? "},"-NBztHcGsMsIuTs12F8w":{"answer":"Mindfulness means that you know what is going on right now. That you are really there. Art exercises can be fun and engaging so they can help children (and adults) to let go of the past and future and allow them to be in this moment with their bodies and mind.","category":"Mindfulness","source":"","sourceCheck":false,"title":"Can art exercises help students to reach a mindful state? How? "},"-NBzu2gg25EkqLuT97B8":{"answer":"It is not necessary. The aim of the mindfulness activities are not to provide 'content'. Of course it can be a lot of fun to think of and choose activities that are linked to the subject of the day.","category":"Exercises","source":"","sourceCheck":false,"title":"Should the mindfulness exercise be related to the content of the class? "},"-NBzvgaKoIUOMZ0lYa2-":{"answer":"We think it can. In mindfulness we emphasize attitudes like non-striving, non-judging, trust,... This can create a very safe, pleasant and stimulating atmosphere for students to engage with arts.","category":"Mindfulness","source":"","sourceCheck":false,"title":"Can mindfulness motivate students for arts? "},"-NBzx2sE9ZUt0Fid7IF6":{"answer":"The only thing that is in your way are your thoughts about not performing good enough. Mindfulness trains ourselves to let go of these thoughts and to be fully there with what you are doing. If your mind and body is fully there with what you are doing then you will naturally perform at the best of your (present) capabilities.","category":"Mindfulness","source":"","sourceCheck":false,"title":"In what ways can I use mindfulness to enhance my performance? "},"-NDRhzSNHye9st9ZoCFV":{"answer":"Many of the exercises can also be done when you have a visual impairment, or another special need. There is a lot of variety with different categories, and maybe the exercises in the Music or Movement category are doable for you. ","category":"Exercises","source":"","sourceCheck":false,"title":"I have a visual impairment, can I still do the exercises?"},"-NDRkC-oqJIomWcj8Nh3":{"answer":"Making the arts in the Calminder is about the experience, it is not needed to create beautiful art work. Even if children have the feeling that the work they made is not good, or not what they expected or hoped for, the exercise is to stay mindful: to accept this, feel which emotions you can notice, realize which thoughts are there, ...  As a teacher or parent you can guide the children in this. The feedback you give can for example be about the effort they have put in it, or you can ask questions about how they experiences the process, what they felt, if this feeling stayed the same all the time, when it changed, etc. In the book Mindful at School, you can find more examples.  ","category":"Teachers","source":"Mindful at School: 52 Playful Mindfulness Exercises with kids (Smegen, 2018)","sourceCheck":true,"title":"How do I give feedback after the art has been made or when the exercise is over? "},"-NDRmHYccL1aAsaH3xJR":{"answer":"Both aspects are equal and interwoven with each other. In one situation there might be more attention for mindfulness, and in another more for arts. As a teacher you can control this in a way, and make sure there is attention for both. In your guidance you can add more mindfulness (What do you feel now? Where is your focus now? If your focus was gone, gently bring it back to making the art...), or have more focus at the arts (How would this painting work out if you used a different colour instead? Can you think of any shadow lines you can add? What would it look like if you would observe it from the sky?) ","category":"Teachers","source":"","sourceCheck":false,"title":"What’s more important: the arts or mindfulness? "},"-NDRmznBO3y3bwsrKjKk":{"answer":"Yes you can! Many adults like to do the exercises as much as the children do, and if you are working with children (or adults) in any other setting then a school, you could of course do the exercises as well. The exercises have been tested in many different settings like day cares, with family's at home, in mindfulness trainings, coaching sessions, therapy, and in art classes.","category":"Exercises","source":"","sourceCheck":false,"title":"Can I use these exercises even though I’m not a teacher? "},"-NDRoIQwHCcny6Q8pwoO":{"answer":"You could use a bell, but feel free not to use one. It is certainly not obligated. The effect of a bell is that the signal helps to make clear when the exercise starts, and when it ends. You could use any other instrument or even clap your hands for example as a signal as well. If you prefer to work without a signal, just explain to the children how they know when the exercise ends. If you prefer to not use a sound, using a sand glass might be a good idea.","category":"Exercises","source":"","sourceCheck":false,"title":"Do we need to use a bell as a start and end of the exercise? "},"-NDRovdP_nPak6xmeiKG":{"answer":"No this is not obligated. If you prefer to keep your eyes open, it might be a good idea to choose a point for example on the floor to look at, not with a deep focus, but see if you can have 'soft' eyes, or gaze. ","category":"Mindfulness","source":"","sourceCheck":false,"title":"Do you need to close your eyes during mindfulness?"},"-NDRq5uLb7I_uTXzsJu_":{"answer":"Yes you can. The exercise is (if this is a 'sitting still' exercise) to first realize that you'd like to move. Then there is a choice: you decide to move, or you decide to keep sitting. Take good care of yourself, if your leg hurts, the decision could be to move to a different position. And if you really need to use the bathroom, go! The exercise in mindfulness is not to react automatically, but first observe, and make a conscious choice before you react. ","category":"Mindfulness","source":"","sourceCheck":false,"title":"Can you move during a mindfulness exercise? "},"-NDRqU5TSiUBe35z65lm":{"answer":"Most exercises can be done individually, for some you need to make pairs.","category":"Exercises","source":"","sourceCheck":false,"title":"Is there a minimum number of participants for a Calminder exercise? "},"-NDRqsVVcRKxS1OsC4sm":{"answer":"No, you could do this with a large group. As long as you have enough material and space for everyone. Some of the exercises have been done with large groups together. For example the piano player (from the book 'Mindful at School' works well. ","category":"Exercises","source":"","sourceCheck":false,"title":"Is there a maximum number of participants for a Calminder exercise? "},"-NDRrYUgnp1Ok4B0Rx7k":{"answer":"Some are. If so, the source is mentioned. Others are specially made for this project and you can add this website as the source.","category":"Exercises","source":"","sourceCheck":false,"title":"Are the Calminder exercises copyrighted? "},"-NDRsHPddlumyOBGCZuk":{"answer":"No, this is not needed (although we believe everybody has creative capacity!) The purpose of the exercises in the Calminder are not to be very creative, but to stay mindful and see what happens (it might be an explosion of creativity). The process of every individual will be different, and so will it be for the teacher. It is not needed to be creative, and at the same time the Calminder might help improve creative skills!","category":"Teachers","source":"","sourceCheck":false,"title":"Do I need to be creative to be able to guide a Calminder exercise? "},"-NDRsol0SDDqgwR5BJ1g":{"answer":"Yes you can. The music is available for anyone who likes to listen to music while doing an exercise, but of course you can do the exercise without listening to music. No problem at all (and maybe interesting to do an exercise twice: with music and without, and experience the differences).","category":"Exercises","source":"","sourceCheck":false,"title":"Can I do the exercises without using music? "},"-NDRtNoxQxDBINt8ZnsV":{"answer":"You need motivation. Concerning materials: If you click at the exercises, all materials which are needed, are mentioned. That's all!","category":"Teachers","source":"","sourceCheck":false,"title":"What do I need to apply an arts-mindful programme in my classroom? "},"-NDRuTBo0IzAGyGh6pIk":{"answer":"Yes you can! Many of the exercises are very short, and applicable as an 'in between' exercise or when you only have 5 minutes available. The duration of each exercise is mentioned. ","category":"Exercises","source":"","sourceCheck":false,"title":"I only have 5 minutes, can I still do an exercise?"},"-NTsU2N0AC08TzUJOrOY":{"answer":"One of the purposes of making or experiencing art is to arouse emotions. It doesn’t necessarily need to be positive. You can accept whatever feeling is there.","category":0,"source":"","sourceCheck":false,"title":"What is the role of feelings when doing or experiencing art?"},"-NTsU8iyHKIIHSBxj8nd":{"answer":"Art is an expression of cultural identity, a way of communicate and express feelings and emotions. It’s the capacity of making art that distinguishes us from animals. \nWith no art there wouldn’t be a way to express human ideas, emotions, imagination, memories and thoughts. \n","category":0,"source":"","sourceCheck":false,"title":"What do we need art for?"},"-NTsUEDe1woPK46sEG21":{"answer":"Art usually is a tool for self expression of the artist and share it with the society. It is a way to express your feelings and ideas.","category":0,"source":"","sourceCheck":false,"title":"Does Art have a purpose?"},"-NTsUJJArWmznmYh1CCg":{"answer":"Art acts as a collective memory of society. It is part not only of the artist history but also his historical time, political context, country, etc. Art can also be a tool for social change.","category":0,"source":"","sourceCheck":false,"title":"How does art contribute to society?"},"-NTsUP3CaBwRFmPDIEjR":{"answer":"Reflection, communication and expression of ideas and/or emotions.","category":0,"source":"","sourceCheck":false,"title":"Art is a mean for…"},"-NTsUULfHmvgn6yjwyo2":{"answer":"Creativity is about alternatives, seeing different perspectives. In art, as in life, this is an important tool to survive and adapt in a world that is constantly changing. We could see in the pandemic how quickly artists needed to reinvent and adapt to a new situation, and creativity was essential for this adaptation.","category":0,"source":"","sourceCheck":false,"title":"Why is creativity important?"},"-NTwlcxu5KtHkMcaUVRm":{"answer":"Yes! For some children mindfulness can be a challenge, not because they do not want to do or find it hard (these things can be true for all of us), but for some children their thoughts and feelings may be very upsetting/distressing for them to observe.  For instance, they may have experienced trauma.  In these instances, it is good for educators to be aware of a trauma-informed approach and to consider when not to use mindfulness.  ","category":"Teachers","source":"","sourceCheck":false,"title":"Is there ever a time when mindfulness is not appropriate to use with young children?"},"-NTwlkH6EwXj7fHbxjpw":{"answer":"What are you feeling? Are there any emotions? \nCan you be present for these feelings? Can you be really there for them?\nCan you be aware of anything you feel inside your body?\nWhere do you feel this exactly in your body?\nDo you notice things changing? \nWhat do you hear, feel, see, touch, smell?\nDo you notice any thoughts? ","category":"Teachers","source":"","sourceCheck":false,"title":"Are there some helpful phrases I can use to help children engage in a mindfulness practices?"},"-NTwlsIfalNOLszzRz5z":{"answer":"Many schools and educators already make use of emotional well-being support programmes.  Using Mindfulness and Arts does not get in the way of these programmes, in fact, it can actually support them.  It will help children develop emotional awareness, emotional language and self-regulation; these are areas of development often at the core of these programmes. ","category":"Teachers","source":"","sourceCheck":false,"title":"Does mindfulness and arts support the other work I do or programmes I use to support emotional well-being? "},"-NVhpLX2UiVhKC9seNNN":{"answer":"In yoga we often have a mindful attitude and mindfulness exercises are part of yoga sessions. At the same time in mindfulness trainings, mindful yoga is part of it.","category":"Mindfulness","source":"","sourceCheck":false,"title":"Is mindfulness part of yoga?"},"-NVhpaAzOIlbTIXMNEtS":{"answer":"No, you can practice mindfulness in many ways, the cal minder website shows several examples.","category":"Mindfulness","source":"","sourceCheck":false,"title":"Do we always sit if we practice mindfulness?"},"-NVhqBVeksm4ZXH7A4kd":{"answer":"In a way, yes. It would be great to have a mindful attitude when you are teaching mindfulness. At the same time, when you for example feel that you are in a hurry, or nervous, this is a great moment to pause and be aware of what you are feeling and thinking. So being mindful doesn't mean that you are relaxt, if you are mindful, you are aware of what is there at this moment.","category":"Teachers","source":"","sourceCheck":false,"title":"Do I need to be mindful myself?"},"-NVhqXi074JsKG9Sflk6":{"answer":"Yes you can! We hope the website and book will inspire you!","category":"Teachers","source":"https://www.irmasmegen.com/en/books-and-learning-tools/mindfulness-and-arts-with-young-children/","sourceCheck":true,"title":"Can I design my own exercises?"},"-NVhqtLf6jLAIGSsSxPW":{"answer":"No, if you work with a group, you can give children the choice. Make sure that the part of the group that does not join, has something to do which doesn't disturb the group practising mindfulness.","category":"Teachers","source":"","sourceCheck":false,"title":"Do all children need to join?"},"-NVhrYT7tZLMnsE2L7tl":{"answer":"No you don't need to. We do recommend to practice the exercise with the children when you are guiding, and at the same time, you can step in and out: observe every now and then how the kids are doing, and stay mindful at the same time. Also practising with eyes open (gazing at a point) is fine. And in some exercises you need your eyes, so you don't close them at all. ","category":"Teachers","source":"","sourceCheck":false,"title":"Do I have to close my eyes when I guide an exercise?"},"-NVhsGVTWFT30zg-uZUW":{"answer":"If anything happens that makes you feel 'disturbed', see if you can make this part of the exercise. If you are guiding, it often helps to just mention what you (and probably the kids as well) hear, feel or smell. For example: \"If you hear sounds outside, that is totally fine. Just gently bring back your attention to the exercise.\"","category":"Teachers","source":"","sourceCheck":false,"title":"What can I do when there is a loud sound disturbing?"},"-NVhsydGqvLOm69usZ3j":{"answer":"Sometimes, sitting still and being aware of the moment, makes you realise how you feel at that moment. It is okay to feel tired. You don't need to change anything, just realise what you are feeling. (And maybe realise that it might be time to take some more rest :) )","category":"Exercises","source":"","sourceCheck":false,"title":"What can I do when the exercises make me feel tired?"},"-NVhtI5ZpsuQkVVqA4Gc":{"answer":"Oh yes you can! Many of the exercises are tested by parents and are not only useful in a schoolsetting but also at home!","category":"Exercises","source":"","sourceCheck":false,"title":"Can I do these exercises at home with my children?"},"-NVhtn7WZjgKnO11Y9nO":{"answer":"They are designed for pupils, but... in reality, many adults enjoy them as well. So the calminder and book are used by mindfulness teachers who work with adults and anyone can just do the exercises themselves. Just give it a try!","category":"Exercises","source":"","sourceCheck":false,"title":"Are the exercises only for children?"},"-NVhuKkN83IMI_WGDcAU":{"answer":"We developed a SPOC with lots of information, which might be good to have a look at before you start. At the same time, there are quite some exercises you might just like to try. Have a look at several exercises and pick one you like.","category":"Teachers","source":"","sourceCheck":false,"title":"I have no experience in mindfulness. Where do I start?"},"-NVhuflTnquAu5j_Uupo":{"answer":"We divided the exercises in Music, Creating, Expressions, Movement, and Experiments. ","category":"Exercises","source":"","sourceCheck":false,"title":"Which category can I choose?"},"-NVhvZ925IxlACxuwDIZ":{"answer":"You don't have to. It might be interesting to experiment with it. Kids or you might have favourites. Music can sometimes support calmness, but if you feel uncomfortable with it, you don't need to use it. It is up to you! It might be interesting to repeat an exercises, using different music styles and silence. What's the difference? Every experience is fine. In one group, they might be totally different from each other. This is normal.","category":"Exercises","source":"","sourceCheck":false,"title":"Do I need to use background music?"},"-NVhvyRMsxa9e-LSTY0s":{"answer":"No, you don't need to. Children can sit on their chair, on the floor, or even on their table if that feels okay. At the same time: if you practice mindfulness a lot, it might be a very good idea to invest in cushions as a learning tool.","category":"Teachers","source":"","sourceCheck":false,"title":"Do I need meditation cushions in my class"},"-NVhxuy5703OWLqw69Xn":{"answer":"Zen is a form of Buddhism, developed in Japan, that emphasizes that religious knowledge is achieved through emptying the mind of thoughts and giving attention to only one thing. Although Jon Kabat-Zinn (developer of the MBSR) was inspired by Zen Buddhism, mindfulness trainings are not meant to teach Buddhism or zen. ","category":"Mindfulness","source":"https://dictionary.cambridge.org/dictionary/english/zen","sourceCheck":true,"title":"Is mindfulness zen?"},"-NVhyCOcbfm_c1uaIMTY":{"answer":"Yes you can! You can sit on a chair, of lay down. Any position which is possible for you is fine.","category":"Mindfulness","source":"","sourceCheck":false,"title":"Can I practise mindfulness if I can't sit cross-legged?"},"-NVhylOFPSvw9zOVFm9O":{"answer":"Yes you can, just accept what is possible for you and realise that your muscles will get used to it. At the same time, you can practice in any position. Our calminder shows many exercises where you move, walk, or do things instead of sitting cross-legged.","category":"Exercises","source":"","sourceCheck":false,"title":"Can I train my legs to be able to sit cross legged? "},"-NVhz4AXrdcSrFb0zyW5":{"answer":"Yes you can. Or divide it in parts, do one part today, the other part another day or moment. Feel free to do it the way that fits best.","category":"Teachers","source":"","sourceCheck":false,"title":"Can I shorten an exercise if it takes too much time?"},"-NVhzYdsv8oRpV-bjXHV":{"answer":"No it is not. In fact, you need to be brave to practice mindfulness! Because you don't walk away for your feelings, and learn to accept them. So courage is needed, which is not very soft. :)","category":"Mindfulness","source":"","sourceCheck":false,"title":"Is mindfulness only for softy's?"},"-NVi-14OYaD9EVYN8q9w":{"answer":"Yes you are. For example, if you invite the children to run as fast as they can, and then at the end make them stop and feel their body's, this can be a wonderful mindfulness exercise. ","category":"Exercises","source":"","sourceCheck":false,"title":"Are you allowed to do full speed things in a mindfulness exercise?"},"-NVi0NJsW0jeB1tOUb4E":{"answer":"First of all give the child the feeling that it is totally okay to feel sad. It might be helpful to ask if more kids are feeling the same, or if you had the same feeling you can share it. It is important that children know all feelings are welcome. They don't need to push it away or ignore it. And while feeling sad, the feeling tone might change, so maybe you can guide the children in this. How do you feel now, is it changing? Or still the same? It might help them realise that emotions are not permanent, they come and go. If a child feels uncomfortable to share something in the group, it might be a good idea to take some separate time together to talk. You can always invite the group (including the kids with sad feelings) to go back to their breathing, focusing on their breathe might calm their feelings. ","category":"Teachers","source":"","sourceCheck":false,"title":"What do I do when a child feels sad?"},"-NVi1pvjRXBSW421Aj9q":{"answer":"Yes, in many cases they can. In fact, often these kids profit from mindfulness a lot. Maybe start with moving exercises or exercises that are a little shorter. Susan Bögels is a professor specialised in mindfulness for children with ADHD. ","category":"Teachers","source":"https://www.uva.nl/en/profile/b/o/s.m.bogels/s.m.bogels.html?cb#Publications","sourceCheck":true,"title":"Can children with ADHD practice mindfulness?"},"-NViEDj25kyer2x1EBNz":{"answer":"When you are aware of this moment. What do you feel now, hear, sense, think, ... Many times we are mindful for a moment, and then our attention is gone: we think about tomorrow, or something that happened earlier today. At the moment you realise this, you kindly bring your attention back to the exercise or what you are doing, and you are mindful again. So.... how mindful are you now?","category":"Mindfulness","source":"","sourceCheck":false,"title":"When can I call myself mindful?"},"-NViF8fvLR90pI_Z2dVc":{"answer":"Sometimes yes! For example you can draw circles and at the same time listen to background music and at the same time paying attention to your breathe. But, if you for example eat your breakfast while checking your email or messengers, you might not be so mindful. Do you really taste your food? Enjoy the tea? So it depends on if you can be aware of the things you do at the same time if you can call it mindful. By the way multitasking in many cases in fact is switch tasking. In this example you switch from drinking tea to reading, from smelling your bread to answering the mail. ","category":"Mindfulness","source":"","sourceCheck":false,"title":"Can you be mindful and do many things at once?"},"-NViFjrNDZdCX_knJBWx":{"answer":"There are many ways, for example put your cushion in a place which you see often, and is easy to sit. Another way is using a 'mindfulness bell'. You can download an app at your smartphone and computer and every time the bell sounds, you take a mindful pause. ","category":"Mindfulness","source":"","sourceCheck":false,"title":"How can I remind myself to be mindful?"},"-NViFvFDesU_ixz1fd-3":{"answer":"There are several, but at this page you can find apps that inspired our team.","category":"Mindfulness","source":"https://plumvillage.org/mindfulness/mindful-apps/","sourceCheck":true,"title":"Which Mindfulness apps do you recommend?"},"-NViG4kNQhDaVDPMMA7n":{"answer":"Well, it will deepen your practice and inspires! ","category":"Mindfulness","source":"","sourceCheck":false,"title":"Why do people go to mindfulness retreats?"},"-NViGXLM55TinjQcTzw4":{"answer":"We recommend any teacher (and person) to follow a mindfulness course of 6 or 8 weeks. MBCR/MBCT. It will help you understand more about mindfulness and live a more mindful life.","category":"Teachers","source":"","sourceCheck":false,"title":"I want to know more. Any suggestions?"},"-NViH83nFfBXiOXZp0Kf":{"answer":"Yes! Several team members are available for team trainings or trainings with pupils. Feel free to ask Irma, she will contact you with a team member in your country. ","category":"Teachers","source":"https://www.irmasmegen.com/en/services/","sourceCheck":true,"title":"Can we book you for a training in our school?"},"-NViHUfsW73ql_sS0-ht":{"answer":"Yes we can provide this! Several team members are available in different countries. Feel free to ask Irma, she will contact you with a team member in your country. ","category":"Teachers","source":"https://www.irmasmegen.com/en/services/","sourceCheck":true,"title":"Are there speakers available who can do lectures about Mindfulness and Arts?"},"-NViHzgiV3B5sWtF3r5E":{"answer":"You can use another anchor, for example invite them to focus on feeling their feet touching the floor. Or there body sitting on the chair, or listening to the sounds surrounding you. Any other anchor is fine to use. ","category":"Teachers","source":"","sourceCheck":false,"title":"If children find it hard or get stressed when they focus on breathing, what can I do?"},"-NViINzinc36NNcxZ3Qr":{"answer":"If you did an exercise and can't find it, just use the search button. Use a word or theme, and your exercise will pop up!","category":"Exercises","source":"","sourceCheck":false,"title":"How do I find my favourite exercise on the website?"},"-NViJBFEvXcEIcYWu6r5":{"answer":"For music choose the button with a trompet and other instruments. \nFor creating use the button with the painter.\nFor expressions the happy and sad mask.\nFor movement the hands and feet.\nFor experiments the hand, face and feather.\nEnjoy!","category":"Exercises","source":"","sourceCheck":false,"title":"Which symbols are used?"},"-NViJsU6xk41dqMPkn2w":{"answer":"There are 81 exercises available at this website. (click at 'Show all exercises'). In the book which was developed for this project, you find even more: 'Mindfulness and Arts with Young Children' (Dutch: 'Verwonder je: mindfulness en kunst met jonge kinderen')","category":"Exercises","source":"","sourceCheck":false,"title":"How many exercises are available?"},"-NViKLvOwwmhIz-7dopR":{"answer":"In mindfulness we let go of striving. Any feeling is okay and the exercise is to accept. So... also you feel bored, that is fine. See if you can stay kind to yourself and accept that you feel bored right now.","category":"Teachers","source":"","sourceCheck":false,"title":"What do I do when kids feel bored?"},"-NVjaDLovuZa5ZyicpVi":{"answer":"In mindfulness and arts there is no striving, so if the work is not what you or the child expected, the exercise is to notice, and accept. It is more about the process, then about making something beautiful. At least the process is as important as the art that is made.","category":"Teachers","source":"","sourceCheck":false,"title":"What can I do when the artwork of pupils don't look so nice?"},"-NVjbB5ZTBLGJVBAzGBY":{"answer":"Yes, no problem! Just choose an exercise you think is inspiring, and give it a try. You don't need to be creative, or know a lot about arts. The work you or the children make, can be very diverse. Accept your feeling about this and keep in mind that the beginner's mind in mindfulness is very important. So it could be useful not to have so much knowledge yet :)","category":"Teachers","source":"","sourceCheck":false,"title":"I have no background in arts. Can I still do these exercises with my pupils?"},"-NVjbvBlUrSNRi_a-SPN":{"answer":"Of course this is possible. Some exercises give examples of combinations, and if you see opportunities for combinations yourself, please feel free to try! The pupils will often have ideas as well. See if you can be open to any suggestion of them: Can I try this with paint instead of pencils? Yes! Can I use stones instead of wood? Yes! Can I sing a song during this exercise? Yes! ","category":"Teachers","source":"","sourceCheck":false,"title":"Is it possible to use combinations of arts?"},"-NVjcd7UJ-hdq7NAv8zH":{"answer":"When something doesn't work out the way you hoped for, or if you just have an off-day, you might feel frustrated. The exercise is to notice this feeling (can you feel it in your body?), and accept it. The next step could be to try again. You can always make a new start. Or continue! Even thought you think this is worthless. You never know, maybe your 'bad' work, will turn out to be beautiful or special!' ","category":"Exercises","source":"","sourceCheck":false,"title":"How can I deal with frustrations?"},"-NVjd2K_PWIwxNyVkqd1":{"answer":"Yes, they definitely can! Maybe you'd like to make certain appointments about if they are allowed to talk together, or maybe at certain moments they can and other moments are silent. ","category":"Teachers","source":"","sourceCheck":false,"title":"Can children cooperate when they do these exercises?"},"-NVjdWlYy_g30hTSFX4U":{"answer":"Choose a way that feels comfortable for you. It might be an idea to tell the class that you will do something new, and introduce it as an experiment. Let's see how we like this!","category":"Mindfulness","source":"","sourceCheck":false,"title":"How to introduce mindfulness? "},"-NW7GbTaN_stlmS1uMj2":{"answer":"Mindfulness students can learn to pay attention to difficult thoughts and feelings instead of blocking them or getting trapped in them. They learn to change their perspective on these feelings and thoughts. Research has shown that with regular practice (and mastery) this can be effective in reducing symptoms of anxiety and depression.","category":"Teachers","source":"","sourceCheck":false,"title":"How can mindfulness help students with anxiety or other mental health issues?"},"-NW7GgnJnC1KZHaRr9gP":{"answer":"There are many age-appropriate mindfulness activities for young children, such as mindful breathing, walking, body scans, and guided meditations. With this website we want to give young children the chance to practice mindfulness through fun and creative activities. On the website the appropriate age for each activity is mentioned in the description.","category":"Teachers","source":"","sourceCheck":false,"title":"What are some age-appropriate mindfulness activities for young children?"},"-NW7GmB9ymY3UfGAFij6":{"answer":"Yes, mindfulness can be integrated into other subjects such as math or science. For example, students can practice mindful breathing or body awareness exercises before a math test to help reduce feelings of stress or anxiety. Mindful observation exercises can also be used in science classes to help students develop their observational skills and focus their attention on the present moment.","category":"Teachers","source":"","sourceCheck":false,"title":"Can mindfulness be integrated into other subjects, such as math or science?"},"-NW7GtEzW0Na4pUZVl6T":{"answer":"Teachers can ensure that mindfulness practices are inclusive and culturally sensitive by being mindful of cultural differences and acknowledging the diversity in their classroom. It is important to use inclusive language and to be aware of any cultural or religious practices that may impact students' participation in mindfulness activities. Teachers should also be open to feedback and input from students and families and be willing to adapt their mindfulness practices as needed to be more inclusive and culturally sensitive.","category":"Teachers","source":"","sourceCheck":false,"title":"How can teachers ensure that mindfulness practices are inclusive and culturally sensitive?"},"-NW7GyYRBlYMBHstPGFm":{"answer":"There are many resources available for teachers who want to incorporate mindfulness into their classrooms, such as the Calminder website, books, online courses, and apps. In the AMiE small specific online course we go deeper into some possible resources you could use.","category":"Teachers","source":"","sourceCheck":false,"title":"What resources are available for teachers who want to incorporate mindfulness into their classrooms?"},"-NW7H2dSoCDpk4YNooiZ":{"answer":"Mindfulness practices can support social-emotional learning in students by helping them develop more awareness and control of thoughts and feelings and thus improving self awareness and self-regulation. Practicing mindfulness can also help students develop empathy and compassion towards others, which can be helpful in building positive relationships.","category":"Teachers","source":"","sourceCheck":false,"title":"How can mindfulness practices support social-emotional learning in students?"},"-NW7H8P7KixP5MiPD36n":{"answer":"Yes, mindfulness practices can be adapted for students with disabilities or special needs. For example, students with visual impairments can practice mindfulness through auditory exercises, and students with physical disabilities can practice mindfulness in a seated position or with adaptations to movement exercises. It is important to work with the student and their support team to identify any adaptations or modifications needed to make mindfulness practices accessible and effective.","category":"Teachers","source":"","sourceCheck":false,"title":"Can mindfulness practices be adapted for students with disabilities or special needs?"},"-NW7HED1adSLzpfitoXL":{"answer":"Teachers can reach a balance between the need for structure and routine and the flexibility required for mindfulness practices by incorporating mindfulness into their daily routines and schedules. For instance, they can begin each day with a brief mindfulness exercise or practice mindfulness during transitions between activities. By making mindfulness a regular part of the classroom routine.","category":"Teachers","source":"","sourceCheck":false,"title":"How can teachers balance the need for structure and routine with the flexibility required for mindfulness practices?"},"-NW7HMIYKdgRqT56F8Fh":{"answer":"Mindfulness practices can support academic achievement in students by helping them develop a more flexible focus and better emotional-regulation. What we have noticed with students who practice mindfulness is that they are more present when doing their task and can handle stressful situations better.","category":"Teachers","source":"","sourceCheck":false,"title":"How can mindfulness practices support academic achievement in students?"},"-NW7I9JgtYpoowRPUbnR":{"answer":"Research has shown that mindfulness can help reduce stress and anxiety by learning you to be aware of your present-moment experience including your thoughts and feelings without judgment and without resisting anything. This allows you not to get stuck in negative thoughts or emotions which can eventually lead to a greater sense of calm and relaxation, as well as improved emotional regulation and resilience.","category":"Mindfulness","source":"","sourceCheck":false,"title":"How can mindfulness help with stress and anxiety?"},"-NW7IPhqerYg1r3HtNx7":{"answer":"Mindfulness can be practiced by people of all ages and backgrounds.\nThe website is more specifically developed for (people who work with) children ranging from age to 3-12. \n","category":"Mindfulness","source":"","sourceCheck":false,"title":"Is mindfulness suitable for everyone?"},"-NW7IXxu4BeYDc74A-iH":{"answer":"Yes, mindfulness can be practiced while doing other activities, such as walking or eating. Mindful walking involves paying attention to the sensations in your feet and the movement of your body, while mindful eating involves focusing on the taste, smell, and texture of your food. ","category":"Mindfulness","source":"","sourceCheck":false,"title":"Can mindfulness be practiced while doing other activities, like walking or eating?"},"-NW7IiwVs5V7HOQm2W2E":{"answer":"Some benefits of mindfulness can be experienced relatively quickly. One true mindful breath can already make a difference! Some people experience more clarity or calm within a few weeks of starting a regular practice. However, the extent of these benefits may vary depending on the type of exercise, the frequency and duration of practice, and the context (choice versus obligation) in which the practice is being done. It should also be noted that becoming more aware of one's feelings and thoughts through mindfulness can also be overwhelming and confusing. Make sure there is space to talk about these difficulties which are very normal. Don’t worry when you don’t see direct ‘positive’ results. The practice is the goal. The seed is already the flower. ","category":"Mindfulness","source":"","sourceCheck":false,"title":"How long does it take to see the benefits of mindfulness?"},"-NW7IrcDHASAcRrOqmMB":{"answer":"Mindfulness is a specific form of meditation that involves paying a gentle and open attention to the present moment without judgment. Other forms of meditation may involve focusing (more narrowly) on a particular object or visualization, or repeating a mantra or phrase. ","category":"Mindfulness","source":"","sourceCheck":false,"title":"How does mindfulness differ from other forms of meditation?"},"-NW7J29XrrLTUFCzYrug":{"answer":"Yes, mindfulness can improve relationships with others by helping individuals become more aware of their own thoughts and emotions. This can lead to improved emotional regulation, communication, empathy, and understanding. With mindfulness we become more aware of what we say. We can choose to speak in a non-reactive way and rather respond consciously.","category":"Mindfulness","source":"","sourceCheck":false,"title":"Can mindfulness improve relationships with others?"},"-NW7J8whnggfIhhZqw5q":{"answer":"Mindfulness is a general term for a type of meditation that involves focusing on the present moment without judgment. MBSR is a specific program that was developed by Jon Kabat-Zinn in the 1970s to help individuals manage stress and improve well-being. MBSR typically involves an 8-week course that includes guided mindfulness meditation, gentle yoga, and group discussions.","category":"Mindfulness","source":"","sourceCheck":false,"title":"What is the difference between mindfulness and mindfulness-based stress reduction (MBSR)?"},"-NW7JIBwAM_hE9QaUYLc":{"answer":"The frequency of Calminder exercises can vary depending on individual needs and goals. However, it is generally recommended to practice for at least 5-30 minutes every day. What is most important is not the duration but the frequency of the exercises. A lot of small exercises every week is in our experience better than one long exercise every week or month.","category":"Exercises","source":"","sourceCheck":false,"title":"How often should Calminder exercises be practiced for maximum benefit?"},"-NW7JT9-0rpNdJPNfoK8":{"answer":"Yes, Calminder exercises can be used as part of a comprehensive treatment plan for specific mental health conditions, such as anxiety or depression. However, it is important to consult with a healthcare provider or mental health professional for personalized guidance and support. It can give inspiring ways to deal with anxiety and depression. ","category":"Exercises","source":"","sourceCheck":false,"title":"Can Calminder exercises be used to address specific mental health conditions, such as anxiety or depression?"},"-NW7Jb5WW2M7O8ti0nQZ":{"answer":"There is no scientific research specifically on Calminder exercises, but there is an established body of research on the benefits of mindfulness practices for mental health and well-being. In the AMiE online course more resources are provided.","category":"Exercises","source":"","sourceCheck":false,"title":"Are there any scientific studies or research that support the effectiveness of Calminder exercises?"},"-NW7JlSLevd8y2KpA5-i":{"answer":"Yes, Calminder exercises can be integrated into a daily routine or self-care practice as a tool for relaxation, stress reduction, and overall well-being. It is recommended to find a regular time and place to practice, and to make it a consistent part of your routine.","category":"Exercises","source":"","sourceCheck":false,"title":"Can Calminder exercises be integrated into a daily routine or self-care practice?"}}}