Getting some time outdoors is a proven way to help improve your mental health. Go for a short walk and whether you are in the countryside or the city, count how many different natural shapes and colours you find. Intentionally noticing your surroundings is a great way to be more mindful and present during your day.
Look for the sky, clouds, leaves, birds, flowers…
Write down three fairly simple goals for the week and try to achieve them by this time next week.
Examples could be…
Do a random act of kindness.
Do a 1 day social media detox.
Drink more water.
Volunteer one hour for a good cause
Let us know what you come up with using #MLCeu
Time to get moving! Learn some dance moves and practice with these fun Zumba videos. Zumba originates from Latin American music and dance steps, do you have a dance local to you? We’d love you to share it with us #MLCeu
Beginner Level
Intermediate Level
We challenge you to create a smoothie recipe using only locally grown seasonal fruit and veg. Can you make it? Share your recipes with #MLCeu
Taking some time out to be creative can really help your mental health. Why not try some mindful colouring to start with.
Follow the link for an online version
Some of our MLC partners are based in Athens, Greece. Home of the original Olympics. Learn the rules of an Olympic game and see if you can have a go at playing it.
Check out the list of Olympic sports here
Look around the room you are in.
Notice 5 things as you look around. Try to pick out
things you would not normally notice.
Focus on the shapes, colours and different patterns that surround you.
Keep your eyes closed.
Focus on 2 things you can smell.
a. What different scents can you pick up around you?
b. Are there strong smells around you? What are they?
c. Are there familiar or new smells?
d. Do you like the smells?
Keep your eyes closed.
Focus on 1 thing you can taste.
a. How your tongue feels resting between your teeth?
b. Can you still taste the last thing you ate?
c. Can you taste something that you can also smell?
Open your eyes and write down or draw all the things you felt, heard, smelt and tasted.
Now, close your eyes. Bring your attention to the things you are currently feeling.
Can you focus on 4 things you can feel?
a. Where are your hands? Are they touching
anything? What does it feel like?
b. Can you feel your shirt against your skin?
c. What about your body? Can you feel where you are tense or relaxed?
d. Can you feel the air around you? Is it warm or cold? Is there a breeze?
e. Can you feel what you are sitting on? Is it soft or hard? Wet or dry? Smooth or bumpy? Cold or hot?
Keep your eyes closed.
Focus on 3 things you can hear.
a. What sounds can you hear around you? Can you notice anything different to before?
b. Can you hear noises in other rooms?
c. Outside?
Can you take one minute out?
Breath in for 6s, hold for 6s, breathe out for 8s.
Repeat this 3 times.
Doesn’t that feel better!?
More relaxation exercises ave available here from Mind
How much work would you have to do to use the energy in a chocolate bar?
We love those two finger chocolate covered wafers – A 20 minute brisk walk uses the equivalent of 99 kCal of energy. How far could your lunch take you?
Find out more here
https://www.livestrong.com/article/331697-how-long-does-it-take-to-burn-100-calories-walking/
Time yourself, how quickly can you walk, bike, run, scoot or actively travel one mile?
Record your result – this is your personal best – now try to beat it!
Are there any legendary runners from where you live? Here in Wales we have Guto Nyth Bran and we celebrate his story every New Years Eve with a road race.
find out more at this link
