Time Out

Now that Clíona has shown you some relaxation techniques to help with worry and tension, try to take at least 10 minutes every day this week to practise your breathing. 

Be sure to find a regular time and a quiet place to focus.  Your health and well-being are important, particularly during this strange time.

  • Sit quietly on a chair with your feet on the floor and eyes closed (if you feel okay closing your eyes).
  • Bring your attention to your body.
  • Notice how the chair supports your body and notice your breathing.
  • Notice the air coming into your body, through your nose and down into your lungs.
  • Notice how your chest and tummy slowly rise and fall with each breath.
  • Bring your attention to your left hand.  Wriggle your fingers then make a fist.  Hold it tight for 3 seconds then let it go.  Do the same with your right hand. 
  • Tighten your right foot and hold for 3 seconds then release. Do the same with your left foot.
  • Tighten your shoulders.  Hold them.  Notice how much energy it takes to hold them.  Now relax.

  • Bring your attention to your face.  Tighten your face, clench your jaw and hold it for 3 seconds, then relax.
  • Focus on your breathing again.  Your chest is rising and falling.  Breathing in and breathing out.
  • Let any tensions that might be left in your body go out with your breath.
  • As you breathe in, imagine your body being filled with warmth and relaxation. Do this for around 30 seconds then focus on your breathing again.
  • Gradually start to focus on the noises in the room.  
  • Slowly open your eyes.

Send us pictures or videos of what you have done. Ask your parents to help you send them to rte.ie/learn