How to use your Calm Down Keychain
Teachers (parents) can use this Keychain to teach students how to:
-calm down before a test.
-focus before creating a project, artwork, brainstorming, problem solving.
-tune inward to identify emotions and feelings.
Use it as a Reminder Tool: use it to check in and notice what you’re feeling, and see if a calming breath is needed.
Use it as a calm down tool with calm breathing. See below:
First-Practise the Slow Calm Belly Breath.
With your hands on your belly try to feel your tummy expand out as you breathe in and slightly flatten as you exhale. Try to relax and don't force it. Another way to practise is to feel your lower ribs expand out. Let your mind follow the air moving from the tip of your nose and down deep into the body. Notice it turn around and flow back out. Remember not to force your breathing so you don’t feel dizzy or lightheaded. Finally, breathe normally while you continue to remain calm.
Next-How to Calm Down with your Keychain.
While holding your keychain touch or slide each bead as you pay attention to your breath. Breathe in and breathe out a CALM feeling. Feel the texture of each bead as you move it.
You can also think of a positive message or affirmation like, “I am calm, I am peaceful, I am happy, I am loved, I am smart, I am strong…” while you move the beads.
Follow your normal gentle breath or follow the bead with your mind. Remember to go SLOWLY and gently. Continue until all the beads have been moved to the top end and repeat by moving all the beads down to the bottom end.
Just try a few beads to start and follow your own gentle breathing rhythm.
There you go. You’ve just tried a calm down technique that can help you get on with your day. Use it before a test, presentation, when you try something new, or anytime you feel that you might need a calm down. You can use it anywhere you carry your keychain, or better yet make more than one!
Your body will feel calmer, be able to think more clearly, and your brain will thank you.
I'd love to hear from you. Let me know if my instructions are clear enough and if this Calm Down Tool helps you or someone in your life.
Michele