The most powerful relationship you will ever have is the relationship with yourself. Steve Maraboli


Research suggests that when we intentionally practise being mindful, we feel less stressed, anxious and depressed, and more balanced and in tune with what is happening inside and outside of our bodies. The resulting calm and clarity boosts wellbeing, broadens perspective and provides an important foundation for learning. Quote from mental health foundation website

What you pay attention to may be a thought, a feeling, a physical sensation, another person or things that are happening around you.

By practising this over time, you will more fully appreciate the relationships between these things, learning to see how one affects the other, and how this appreciation shapes your wellbeing and the wellbeing of the people you interact with.

We all have the capacity to be mindful; some people are naturally more mindful than others, and we all have times when we are more mindful than at other times. In other words, the ability to be mindful varies between people and within individuals. When you practice mindfulness you are strengthening your ability to pay attention.

Learn more on the Mental Health Foundation mindfulness website.

We also recommend M3Mindfulness for children. The M3 programme uses Māori storytelling and simple Movement to teach early childhood and primary school children simple Mindfulness tools like breath and visualisation.M3 founder Jase Te Patu is currently providing these video sessions for free, take a look at M3 Yoga.

Breathing techniques

Breathing is natural,its life, its easy, its also one of the best tools we have to calm our mind and body. Mindful deep breathing is one of the best ways to calm and relax the brain.

Janine Nash has put together three short breathing exercise that you can enjoy together with the children at your centre.

  • 4, 5, 6 (to come)
  • Star fish (to come)
  • Lion breathing (to come)


The practice of yoga supports both bod and mind, developing strength and flexible, improving the respiratory, circulatory, digestive, and hormonal systems. Yoga stabilises you emotional states and brings clarity to the mind. Just 10 minutes of yoga each day can provide so many benefits. Below are links to some simple yoga videos that we have enjoyed practising recently.


Liz Riversdale from Catapult has been a valued member of our team who provided our Wellbeing Seminars for the past four years. Liz has a wealth of knowledge and talks our participants about stress and the stories we tell ourselves. Liz has recommended the articles on the following websites that provide insight into the philosophy of understanding how our nervous system (physiology) and brain (psychology) fed each other and how to calm the layers of our nervous system.

The Mental Health Foundation has an informative factsheet explaining more about our stress response.

A second factsheet recommends a combination of ‘the Three Rs’ for reducing the impact of stress:

  • Refuel/Whakatipu – looking after wellbeing and cultivating energy to refuel
  • Resolve/Whakatika – identifying stressors and finding solutions that help resolve the causes of stress
  • Relax/Whakatā – switching on the relaxation response to restore and rest.

Useful links

The below websites provide free resources and free wellbeing programmes, take a browse and see what will work for you and your centre.

Nurture-U newsletter

The Nurture-U newsletter was based on content from our Nurturing Mind and Body Wellbeing Seminars. This newsletter is no longer produced but this page will be regularly updated with similar content over the coming months.

Last updated 6 November 2020.