Here are some activities for your child (and your yourself!)

1. Legs up the wall: Lay down on the floor with your bum up against the wall. Your legs will be straight up the wall. Getting your legs over your heart is very beneficial. Start with 1 to 2 min. Notice how your body feels. Start to increase the time when you are ready. This can be done for up to 10 min if you would like. This simple and restorative inversion is something you can you daily with your kids. There are many benefits to inversion therapy such as:

• Relieves spinal compression done by gravity
• Creates space in your lower back
• Increases blood circulation 
• Calms your mind
• Gently stretches legs

2. Hand and Foot Massage: your hands and feet work hard all day for you, and there are lots of small muscles in your hands and feet that get tired. Giving your body a gentle massage is a great way to relax and to thank your body for it’s hard work. This practice also creates presence and body awareness.

1. • Massages usually feel best with lotion or oils but they aren’t necessary if you don’t have any in your home at the moment.
   • Rub the soles of your own feet (yes- teach your kids to rub their own feet! You can help at first as they are learning). 
   • Notice the places that feel tight or tired. Those are the spots that need more attention. Give a little bit of attention to each one of your toes.
   • When you’re ready, massage each one of your hands in the same way.

 
3. Walking Meditation: Start by rooting the soles of your feet into the ground- feel all four corners of your feet pressing into the Earth. Begin taking a slow walk. If you are using a yoga mat, a good path is just to walk from one end to the other. Another great option is to do this outside in a safe place (grass is wonderful). You can also do this in different rooms of your home each day. Start to notice who your feet feel as you walk. What is the sensation like in your heels? In your toes? After a few moments, notice the rest of your body. What happens in your legs and hips when you walk? What about your arms? Can you feel walking in your neck and face? 

If your mind wanders, don’t resist any thoughts. Just bring your awareness back to how your body feels on your walk. When you are ready to finish your mindful walk, take a deep breath. Send a thank-you thought to your feet. Start with 2-5 minutes and increase to however long you’d like! 

​4. Sensory Bean Pool: Using a large bin or kids pool, fill it with dried beans. Allow your child to climb in and you can use any household scooping tool to scoop the beans with your child. This is a great sensory entertainment tool for your child! Especially during this time that we are not able to leave our homes much. 

By Isabella Carvajal

We have been blessed with the gift of time right now. When we are so busy, we spend a lot of time in our heads and not in our bodies. Here are some ways I have been able to get out of my head and feel more in union with the world around me. 
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1. Daily Gratitude Practice: When we see the world full of abundance, abundance begins to come our way. Yet, when we see the world full of lack and struggle, then lack and struggle begin to manifest in our lives. Every morning or night, write down 3 things you are thankful for. This can be ANYTHING! I have a white board on my fridge I do this on, but while you are stuck at home, start a journal. Ex: Today I am grateful for sunny days, my garden, new glasses prescription. 
   
   
2. Awareness of Breath: How many of you are actually aware of your breath? There is a quote that I love: “the way you breathe is the way you live”. Set a timer for 1 minute and just breathe. Let it be that simple! Ask yourself “how is my breath treating me today?”  Follow your inhales and your exhales. Is your breath deep or shallow? Long or short? Don’t change it. Just listen. 
   
   
3. The Four Agreements: This book by Miguel Ruiz is a quick and easy read that will give you four steps towards personal freedom. I read this book 4 years ago for the first time and continue to reread it every year. Autumn has been kind enough to buy this book for all of us! You can find it on your kindle, under “Books”. Thanks Autumn!
   
   
4. Homemade Veggie Broth: I thought I’d add a simple at home recipe you can do to save money and reduce waste! If you cook with vegetables, save all of your scraps (onion peels, ends of carrots, celery, etc)! I put mine in a reusable bag and freeze the scraps until the bag is full. Once you have a full bag of veggie scraps, you’re ready to make your own veggie broth!
   1. ​Fill a large pot with veggie scraps and enough water to cover them. 
   2. Add a tablespoon of garlic.
   3. Add salt & pepper to taste.
   4. Bring to a boil and then reduce to simmer for an hour. 
   5. Strain the broth and store in a jar. ​

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