NovemBugs: A Mindfulness Challenge for You + Your Child

I always thought of November as a 'nothing' month. There's none of the Halloween fun from October, + it's too early to celebrate Christmas. It was always a month I needed to just get through before the festive fun could start.

I'm not sure when it happened - maybe when I became a Mum? - but now I've flipped that idea completely. November IS a nothing month, + that's exactly why we should savour it. It's the calm before the Christmas storm. It's the dying of Autumn, the witch's New Year, the perfect time to rebound.

And that's exactly what we're all about! So, I present to you: NovemBugs!

NovemBugs is a mindfulness challenge for you + your little one. Expect daily prompts to bring more yoga, breathing practices, mindfulness, + general inspiration into your life. You can either check back here each Friday, or subscribe to my newsletter for each week's challenges (no daily emails here because our inboxes are already full enough!).

This isn't about adding more to your to-do list; most of the prompts can be completed in just a few minutes. It's about creating calm + connecting with your child - + maybe yourself too, while you're at it.

WEEK ONE

November 1 - Begin Intentionally

Little ones can have goals too, + having something that you're working on together can be a beautiful bonding experience. Could you use November to gain confidence in bike riding, master tree pose, or just get outside everyday?

For Parents - November 1st is particularly special this year, because it's a new moon! Use this dark part of the lunar cycle to reflect on your own personal intentions for November - + if you'd like to try out a new moon ritual, here's mine!

November 2 - Make Edible Sparklers

We made these last year, + it was so fun + easy - the perfect craft for a little one! Simply dip breadsticks in melted chocolate; cover with sprinkles, + decorate with a chocolate star. You can add some extra mindfulness by having your little one think of a wish (maybe link it back to their intention) before sticking the star on the sparkler.

November 3 - Play Breathing Games

As we breathe deeply, we oxygenate our body, improving cell function. Deep breathing can also help to reset the sympathetic nervous system (aka fight or flight aka BIG EMOTIONS), calming our bodies. Here are three ideas to get you started!

November 4 - Try a Firework Breath!

Great for getting your little ones prepared for all the bangs to come tomorrow night!

Check out today's video on my instagram for instructions for this fun breath. Of course, those of you joining me for TinyBugs Flow will be doing this in person tomorrow too!

November 5 - Share a Yoga Session

Come along to either of today's yoga classes, + bring a friend for free! We're all winners: you get to share your favourite class with your bestie, I get to meet new faces, + your friend gets to try something new (just message me so I know how many people to expect!)!

And if you can't make it to a live class, you can always get your TinyBugs fill with our sample class, available here!

For Parents: Wrap up warm + watch the inevitable firework displays tonight. Fireworks are magical; let yourself be swept away in their glittering displays.

November 6 - Home Scavenger Hunt

Bring some mindfulness into your home by having your child hunt for very specific objects. We're working on developing observation + focusing skills here, + you'd be surprised at how creative your little ones can be. I've created an at-home scavenger hunt for you here, but feel free to make your own trickier version for older children!

November 7 - Yoga for When You're Worried

Practice some yoga today with these poses for when you feel worried! It's okay to feel worried sometimes, but it also feels good to feel brave again. In this video, I share my favourite poses to soothe worried little ones, + poses that help us feel strong + courageous too!

For Parents: see if you can carve out 10 minutes of your day to try this peaceful meditation. I always come back to this in times of anxiety, so if you're stressed, I highly recommend.

WEEK TWO

November 8 - Read an Emotion Picture Book

Those of you who joined me for my last TinyBugs Term were treated to some of my favourite emotion focused picture books as we explored emotions. These simple stories are a wonderful way to capture + talk about BIG emotions in a safe way, so you + your little ones feel more prepared when those emotions hit! My favourites are The Colour Monster; Ravi's Roar; Thank You For the Little Things; + Find Your Happy.

November 9 - Make a Stress Ball

I have yet to meet a little one who does not love making one of these squishies! Filling a balloon with flour creates a tactile experience that is perfect for squeezing, throwing, twisting, + generally helping to release tension involved with feeling angry. In class, we decorate our balloons with funny faces too - can your little one draw how they are feeling?

For Parents: I incorporate these somatic movements into some of my classes, but they are also wonderful tools for you to use when your little one is PUSHING THOSE BUTTONS!

November 10 - Poppy Breath

It's Remembrance Sunday! However you choose to partake, this poppy breathing map is an easy way to bring some mindful breaths to your little one's day. You could also encourage your little one to spot poppies as you are out + about, as a way to harness those observation skills.

November 11 - Practice One Minute of Silence

Remembrance Day is tough to explain to young children. Whether you commemorate it or not, today is a great day for your little one to take a minute of silence to reflect. Be warned, this is super challenging for littlies!

Local families: You can also join me to practice this for free at Park Library in Swindon - save your spot here!

For Parents:  While we should remember veterans who fought for our freedom, there are also thousands of civilian lives at risk in places like Gaza. Perhaps today is the day you make a donation to one of the many charities helping people living in conflict.

November 12 - Try a Butterfly Cuddle

My FAVOURITE breathing exercise: after the heaviness of Remembrance, this cuddle is the perfect way to feel connected with your little one again. For older children, try sitting back-to-back as you both make this pose, so you can co-regulate your breaths while maintaining independence.

November 13 - Celebrate World Kindness Day!

World Kindness Day is a beautiful initiative that works in partnership with Anti-Bullying week. There are LOADS of activities from the School of Kindness website to inspire you + your little one - I particularly like the bingo boards for lots of kindness ideas, + older children may enjoy signing up to the Kids' Kindness Club for ongoing kindness inspiration!

November 14 - Catch Leaves

Spend some time in nature today, + try to catch a falling leaf! This simple activity is one of my best-kept secrets from Preschool: watching for falling leaves helps children to focus in on the present + be patient as they wait for the leaves to fall. Catching a leaf mid-flight is really hard + requires concentration + hand-eye co-ordination, but teaches little ones persistence as there are always more leaves to fall, if you are patient enough to wait. To add a bit of magic, I get the children to wish on any leaves they catch, then release them by blowing them away.

For Parents: Release your inner child + get stuck in with your little one! Catching leaves will make you giggle, + there's nothing like crunching through piles of leaves to put a smile on your face!

WEEK THREE

November 15 - Celebrate the Full Moon

Now that the nights are getting longer, make the most of the darkness by introducing your little one to night time. Perhaps you bundle up for a little walk under the full moon, make moon-inspired art, or maybe you make s'mores around a bonfire. Let the light of the full moon illuminate your play.

For Parents: The Full Moon is a time to check in with those intentions again, + to let go of anything that's stopping you. Get out that journal again, + review where you are now.

November 16 - Make a Glitter Jar

This simple craft is a great way to explain the effects of yoga + breathing for children. Once you've made your jar, shake it up! When the glitter is swirling chaotically, it's like our thoughts when we are stressed. But if we stay still + quiet, the glitter drops, gently settling itself back down again. The finished jars are beautiful + hypnotic, + perfect for occupying little hands (+ eyes) on car journeys!

November 17 - Try a Bedtime Meditation

Little one need help settling to sleep? Try out this bedtime meditation I like to share at the end of my Bedtime Bug classes. While your child probably won’t fall asleep straight away, it will introduce them to the idea of resting + relaxing their body, so they are primed for a good night’s sleep – without the stress + anxiety for you!

For Parents: Have you tried a yoga nidra yet? These guided meditations are designed to put you in deep rest, or even help you sleep! I've had the joy of being guided through a yoga nidra with Tash in person, but her online versions are also lovely + so soothing!

November 18 - Sing a Yogi Song

It's National Nursery Rhyme week! TinyBugs + Mamma + MiniBugs classes are full of new songs set to familiar tunes, that encourage little ones to move their bodies in a yoga-inspired, mindful way. We have our traditional opening song 'TinyBugs, can you stretch/squat/jump/twist' (sung to London Bridge is Falling Down), or maybe try an emotion-focused version of Happy + You Know It (with stamps for angry, spins for silly, jumps for excitement...)

November 19 - Whale Breath

This fun breath is a good way to introduce your little one to bridge pose, which brings the hips over the heart, slowing down the heart rate + helping little bodies relax! I love to add a feather here, to really work on extending the exhale.

For Parents: Obviously, feel free to try out whale breath with your little one, but also aim to take some time lying on your back with your legs up the wall. This super-pose helps your pelvic floor rest (as it's not fighting gravity), as well as bringing all the calming sensations. Put on your favourite TV show + rest here for thirty minutes - you can thank me later!

November 20 - Celebrate World Children's Day

Created in line with UNICEF's Declaration for the Rights of the Child, World Children's Day is a time to come together + consider how we uphold children's voices.

Little ones could participate in the Paint the World Blue initiative by wearing blue, whereas older children could get involved with the Children's Takeover by making some important household decisions that day: what's on TV? What after-school activity will you do? And, most importantly... what's for dinner?

For Parents: I've made a list of ideas for marking the occasion with your child, but they really boil down to spending some quality family time together, + listening to their opinions.

November 21 - Yoga to Make You Calm

Being little + full of energy is fun! But there are times when little ones feel overstimulated, + all of that bouncing-off-the-walls energy is no good. Here are 4 movements that can help your little one find some peace.

WEEK FOUR

November 22 - Blow Bubbles

Simple, but still good: buy a pot of bubbles (or maybe make your own!) + create magic! I love that in this world of screens + technology, bubbles are still as exciting as they were when I was little. Blowing bubbles is also a perfect way to help your little ones naturally take deep breaths + regulate their bodies, as they have to extend their exhale to form the bubble through the wand!

For Parents: Have a bubble bath. You know you want to.

November 23 - Make a Breathing Stick/Bracelet

Another simple but fun mindful craft. Give your little one some fine motor practice by challenging them to thread the beads independently, + work on numbers by counting each bead as you go. (Older children could work on pattern, too!) Then, when your bracelet is made, use it for some mindful breathing practice! As your little one breathes in, they move a bead to the end of the bracelet before breathing out. After 10 deep breaths check in with how they're feeling - if they need more big breaths, repeat in the other direction!

November 24 - Try a Leaf Breath

Today marks the start of Tree Week, so when better to practice some leaf breaths? Either use the breath map, or go outside + find a real leaf! Have your little one focus on the shape, colour, + size of the leaf, mindfully observing as they take big breaths in + out. Tracing the shape while matching inhales + exhales to the pattern ensures that little ones will focus on at least five good breaths, which will help to reset their nervous system + bring feelings of calm. 

November 25 - Find Time for Fika

As a self-confessed Scandiphile, Fika is a concept I adore. Essentially, Fika is a snack break. But unlike most of our snack breaks (eaten from a packet on the go etc), Fika brings intention + connection to the forefront. Today, share an afternoon snack (or maybe pre-bedtime pudding) + a hot drink with your little one. Put away screens. Sit at the table. Talk + connect as you share time together. It's a beautiful ritual, + one we should enjoy more.

November 26 - Bumble Bee Breath

If you've been to any TinyBugs class, you've probably already had a try at this breathing exercise - it's a huge hit with babies + children! Putting hands over ears as we hum/buzz intensifies the vibrations, giving plenty of sensory feedback. It also encourages little bugs to extend their exhales as they see how long they can buzz, forcing them to deepen their breathing.

For Parents: Explore some pranayama today - I'd recommend this option for some soothing, rebalancing breaths.

November 27 - Nature Walk

This year's Tree Week focuses on the health benefits of trees, + planting trees for an NHS forest. If you can, get out on a nature walk today to celebrate the trees around you. Challenge your little one to notice things as you wander - you'll be amazed by what they find! Older children could write wishes for trees, too!

November 28 - Gratitude Meditation

Autumn is full of abundance, so it's time we share what we are grateful for. This can be a tricky concept for little ones, but you can try inviting a more grateful attitude with this Autumn Leaf Meditation. Have your little one snuggle up somewhere cosy + warm, play the video, + then chat about anything that arises. 

For Parents:

WEEK FIVE

November 29 - Try a Grounding Exercise

A huge part of mindfulness is grounding into the present moment. Grounding exercises help us to feel aware of things that are going on around us, that we may previously have not noticed before. It shows us just how much we miss when we're on autopilot, + reminds us to come back to the present as often as we can. This particular exercise focuses on using the senses, + can be done anywhere - although, of course I'd recommend having a go in nature if you can!

For Parents: Roll out that yoga mat with me in our first ever Mamma's Retreat Postnatal Yoga Workshop! Spend an hour + a half focusing on yourself + find that blissful calm!

November 30 - Make Worry Stones

One last craft to round out the month: these worry stones are easy to make, but are lovely + tactile, making them perfect to use as a fidget toy when little ones are worried. Simply marble together several shades of clay, press to create a thumb indentation, then bake. When they're cool + hardened, your little one can explore the feeling + unique colour mix they've created.

For Parents: I love to use crystal tumble stones in this same way, + like to treat myself to a new one when I visit new places or experience big life events. Maybe now is the time to select a special crystal for yourself?

I hope these daily prompts have inspired you to find moments of mindfulness this month. Being present is a gift to our bodies + minds, + a fantastic way to build connection with little ones. Of course, for more mindful moments, follow along on instagram or if you're local, join me for a fun + mindful yoga class - for you, your baby, toddler/Preschooler, or even the whole family!