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Meditation and visualisation cards

Leaves on a stream

Imagine a calm river flowing in front of you as you begin to meditate. Picture colourful leaves floating gently on the surface of the water. Each leaf represents a worry or thought in your mind. As you watch them drift away, let go of those worries and thoughts. Feel yourself becoming lighter and more peaceful with each leaf that passes by. Focus on the present moment, letting the river carry away your worries just like it carries away the leaves. Breathe deeply and relax, allowing the peaceful scene to guide you into a calm and refreshing meditation.

Uphill, downhill

Picture yourself cycling up and down hills, breathing in and out with each pedal.Inhale deeply as you prepare to climb, feeling energised. Exhale slowly, releasing tension as you ascend. At the peak, savour the moment. Then, as you descend, breathe freely, enjoying the ride. Sync your breath with your movement, finding peace in the rhythm of cycling. Allow cycling to become a meditation, where each breath propels you forward with strength and clarity.

Beneath branches

Imagine yourself beneath the comforting embrace of an orange tree, its roots deeply entrenched in the soil, grounding you to the earth. As you absorb the tranquil energy it radiates, finding solace in the gentle sway of its branches and the sweet scent of its fruit-laden branches, a reminder to stay rooted in the present and resilient in the face of life's challenges. The tree's steadfast presence nurtures a sense of inner peace and strength, like the unwavering support of a trusted friend standing by your side through every season ofgrowth and change.

Download visualisation cards
Life can be stressful, but some simple techniques can really help you to feel much better!

Mindfulness bingo

Set 1

  • Take three deep breaths.
  • Spot 5 colours, 4 textures, 3 sounds, 2 scents, and 1 taste.
  • Send good vibes to someone you love.
  • Go for a "nature walk" in your own backyard.
  • Make a gratitude list using emojis.
  • Write 3 things that made you smile today.
  • Do a mini "spring clean" of your desk or space.
  • Do a quick body shake to release any built-up tension.
  • Belly breathe like you're inflating a balloon.
  • Let out a big sigh and release any tension in your body.
  • Name 3 things that make you feel cozy.
  • Sing your favourite song at the top of your lungs.

Set 2

  • Trace a finger along the lines of your palm and feel the sensation.
  • Imagine yourself as a tree swaying in the breeze - find your balance.
  • Send a positive message to someone you haven't talked to in a while.
  • Create a gratitude collage with pictures or words.
  • Take a mini vacation with a guided visualisation.
  • Count backward from 10, letting each number relax you more.
  • Recite a mantra or positive affirmation to yourself.
  • Write a quick note to your future self, reminding them to take a breather.
  • Take a mindful sip of water, noticing its coolness.
  • Practice the "box breath" - inhale for 4, hold for 4, exhale for 4, pause for 4.
  • Reflect on a favourite memory and relive it in your mind.
  • Name three things you're grateful for right now.

Download mindfulness bingo cards

Breathing tracing cards

How to use

  1. Choose a card from the deck. Find a comfortable seated orstanding position in a quiet environment, holding the card at eye level.
  2. Place your finger (or eye-line) on the starting circle andinhale. As you follow the pattern with your eyes or finger, hold your breath.
  3. When you reach the arrow, exhale.

Repeat this process for several breaths, allowing the rhythmic movement to guide your breath and bring a sense of calm and relaxation.

1800 RESPECT

If you experience violence or abuse you can contact 1800 RESPECT for support and counselling.
Call 1800 737 732 or go to the 1800 RESPECT website to chat with someone online (external link).

‍To contact 1800RESPECT via SMS, text ‘HELLO’ or any greeting to 0458 737 732 to start the conversation.

Artist's statement - Kay Barnard

Kaygan (Kay) Barnard (she/they) is a queer, disabled artist, and activist residing on unceded Whadjuk Noongar Land. Proudly affiliated with local disability community networks, Kay collaborates with fellow activists to amplify voices and advocate for social justice.

With a fervent dedication to disability justice, prevention of family and domestic violence and the healing.

As an emerging artist, Kay is profoundly grateful for the support of those who engage with their work and contribute to their vision of building solidarity, fostering dialogue, and creating meaningful change through art and activism.

Affirmations

Enjoy disability specific affirmation cards.

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Meditations and visualisations

There are lots of simple ways to help yourself to feel more calm and more able to cope with the stress and worry of everyday life. Practising breathing techniques or doing guided meditation can help calm and regulate your nervous system so you can get back to enjoying your best life.

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