Take a shake break

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Description

Shake away your fears and doubts as we see how mindfulness can help us take our minds off our problems

Courtesy of The Scout Association https://www.scouts.org.uk/activities/take-a-shake-break/

Resources

30 minutes to 1 hour
Clue PVA glue (it MUST be clear for this to work)
Clean, see-through jars with water-tight lids (or small, clear, plastic drinks bottles)
Paper towels
A large jug of warm water
Eco-friendly glitter
Tablespoons
A ruler
A felt pen

Safety: All activities must be safely managed. Do a risk assessment and take appropriate steps to reduce risk. Always get approval for the activity and have suitable supervision and an InTouch process.

Glue and solvents - Supervise young people appropriately when they’re using glue and solvent products. Make sure there’s plenty of ventilation. Be aware of any medical conditions which could be affected by glue or solvent use and make adjustments as needed.

REMEMBER: This might be the first time that a young person has explored the issue of mental health or thought about speaking with someone about this. If a young person shares their own mental health problems, let them know they can talk to you afterwards and that Childline offers free confidential counselling 24 hours a day.

They can call on 0800 1111 or go online to chat one-to-one with a counsellor at: childline.org.uk/get-support/

Instructions

Before you begin
- The person leading the activity should make sure that all of the jars are clean and see-through. They should then use a ruler and a pen to mark a spot on each jar about one or two centimetres up from the base. HINT: a ratio of roughly 20% glue to 80% water (give or take) should work well, adjust the mark to the size of your jar.
- The person leading the activity should assemble the arts and crafts supplies, jars, glitter, spoons and towels on a large table with a smooth surface. There should be one jar per person and one for the person leading the activity.

Run the activity - make the calm down jar
1. The person leading the activity should explain to the group what ‘mindfulness’ is. Explain that they will be making their own mindfulness jars to practice it.
- Mindfulness is a technique you can learn, which involves making a special effort to notice what’s happening in the present moment (in your mind, body and surroundings) without judging anything. It aims to help you be more self-aware, calmer and less stressed, feel more able to choose how to respond to your thoughts and feelings, and to cope with difficult and unhelpful thoughts.

2. Each person should fill their jar with the clear PVA glue up to the point marked on the jar (between one and two centimetres from the base).

3, Each person should add a tablespoon of glitter to their jar. While they are doing this, the person leading the activity should fetch a jug of warm water. This can be from a hot tap or from a kettle, but it should not be too hot.

4. The person leading the activity should fill each jar from the warm water jug to about an inch from the top. Each person should stir the contents of their jar with a tablespoon and then fix their lids on to their jars. The person leading the activity should go around the table and make sure that each lid is securely fastened and test each jar to make sure that none of the contents can leak out. Dry each jar with a towel to remove any spilled water or condensation.

5. The person leading the activity should prepare their own jar in the same way, before demonstrating the mindfulness technique to the group.
- Stand and hold the jar out in front of you tightly with two hands. Shake the jar for thirty seconds and then stop. Watch the glitter inside the jar continue to move around until it settles down again.

6. The person leading the activity should explain that the glitter is like your thoughts and feelings, while the jar is like your mind. Often, it can be nice to have things settle down, so that you can chill out, think about choices and make smart decisions.

Run the activity - practice mindfulness
7. Everyone should hold out their jars and shake them [gently] for thirty seconds, taking care not to drop them. After thirty seconds, everyone should stop, sit and watch the glitter in their jars in silence until it settles. They should use this time to breathe deeply, calm down and focus.

7. ALTERNATIVE. Everyone should sit comfortably with their back straight, hold out their jars and shake them [gently] for a short time (twenty to thirty seconds, taking care not to drop them). After thirty seconds, everyone should stop, hold the jar carefully in their lap (or on the floor in front of them) and watch the glitter in their jars in silence as it settles. As the glitter settles, encourage everyone to breath deeply in through the nose to a count of four; hold the breathe for a count of four; breath out through the mouth for a count of six. After several cycles, breath normally and encourage everyone to focus on their breath moving in and out of their body. Tell everyone that if physical sensations or thoughts interrupt their mindfulness, that they should just note the experience and then return their focus to the jar and continue watching it settle as you breathe. After three or four minutes (or when most of the glitter has settled) have everyone softly bring their attention back to the room and away from the bottle.

8. Invite the group to take their jars away with them to use at times when they feel stressed, anxious or unhappy.

Reflection
- The group have made some mindfulness jars. Did they enjoy making the jars themselves? Did lots of people decide to take their jar home with them?
- Shaking the jars helps put things in perspective, placing you on the outside looking into your own head. What did the group see happening in their jars? Has anyone ever felt the way that their jar was - with the pieces of glitter swirling and shifting? Will it be helpful for anyone to have a shake break every now and then to relax and take stock?

Take a shake break

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