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.

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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.

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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.

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Mindfulness bingo

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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.

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Download mindfulness bingo cards