About Us

About Us

The Basics of Mindfulness Practice (Mindful)

Mindfulness helps us put some space between ourselves and our reactions, breaking down our conditioned responses. Here’s how to tune into mindfulness throughout the day:

  • Set aside some time. You don’t need a meditation cushion or bench, or any sort of special equipment to access your mindfulness skills—but you do need to set aside some time and space.
  • Observe the present moment as it is. The aim of mindfulness is not quieting the mind, or attempting to achieve a state of eternal calm. The goal is simple: we’re aiming to pay attention to the present moment, without judgment. Easier said than done, we know.
  • Let your judgments roll by. When we notice judgments arise during our practice, we can make a mental note of them, and let them pass.
  • Return to observing the present moment as it is. Our minds often get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment.
  • Be kind to your wandering mind. Don’t judge yourself for whatever thoughts crop up, just practice recognizing when your mind has wandered off, and gently bring it back.

That’s the practice. It’s often been said that it’s very simple, but it’s not necessarily easy. The work is to just keep doing it. Results will accrue.

How to Meditate

This meditation focuses on the breath, not because there is anything special about it, but because the physical sensation of breathing is always there and you can use it as an anchor to the present moment. Throughout the practice you may find yourself caught up in thoughts, emotions, sounds—wherever your mind goes, simply come back again to the next breath. Even if you only come back once, that’s okay.

A Simple Meditation Practice

  • Sit comfortably. Find a spot that gives you a stable, solid, comfortable seat.
  • Notice what your legs are doing. If on a cushion, cross your legs comfortably in front of you. If on a chair, rest the bottoms of your feet on the floor.
  • Straighten your upper body—but don’t stiffen. Your spine has natural curvature. Let it be there.
  • Notice what your arms are doing. Situate your upper arms parallel to your upper body. Rest the palms of your hands on your legs wherever it feels most natural.
  • Soften your gaze. Drop your chin a little and let your gaze fall gently downward. It’s not necessary to close your eyes. You can simply let what appears before your eyes be there without focusing on it.
  • Feel your breath. Bring your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest.
  • Notice when your mind wanders from your breath. Inevitably, your attention will leave the breath and wander to other places. Don’t worry. There’s no need to block or eliminate thinking. When you notice your mind wandering gently return your attention to the breath.
  • Be kind about your wandering mind. You may find your mind wandering constantly—that’s normal, too. Instead of wrestling with your thoughts, practice observing them without reacting. Just sit and pay attention. As hard as it is to maintain, that’s all there is. Come back to your breath over and over again, without judgment or expectation.
  • When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.

Mindful Practices for Every Day

As you spend time practicing mindfulness, you’ll probably find yourself feeling kinder, calmer, and more patient. These shifts in your experience are likely to generate changes in other parts of your life also. Mindfulness can help you become more playful, maximize your enjoyment of a long conversation with a friend over a cup of tea, then wind down for a relaxing night’s sleep.

Try these 4 practices this week, go to Mindful and go through the exercises. 

You might also find it helpful to practice Box Breathing. You can try it out here

Information coming soon

 

Learn a new language 

Food is an important part of our day, getting it right affects our physical and mental health.

 

Read BDA's Top Tips on eating well and spending less here

Read NHS's 8 Tips for healthy eating here

Read Change for Life's fun ideas to help your kids stay healthy here

Read NHS's 20 tips to eat well for less here

Read BHF advice on Healthy Eating on a Budget here

 

BBC Recipes

Budget Dinners BBC Goodfood

Easy Recipes BBC Goodfood

Five Ingredients or less BBC Goodfood

Healthy Recipes BBC Goodfood

Store Cupboard Recipes

 

Olive Magazine

Healthy Recipes in under 30 minutes

Meat and Poultry

One Pot Meals

Vegan Recipes

Vegetarian Meals

 

Food with kids

Change 4 Life 

BBC Food With Kids

Tasty Food With Kids

 

Food for Older People

Age UK Recipes 

Advice on what to cook

Information coming soon

 

Important information about COVID-19 for families with disabled children here

Resources, Resources, Resources. 

Please find below a list of resources that we hope will prove useful while we continue to adjust to the changes that are happening around us. In addition we have listed some safe online practices and additional resources that will help to keep your children safe online. 

Coronavirus: A Book for Children

Online resources:

The Artful Parent - Good, free art activities

ABCya - Educational Games

BBC Goodfood - Kids Baking 

BBC Learning - This site is old and no longer updated and yet there's so much still available, from language learning to BBC Bitesize for revision. No TV licence required except for content on BBC iPlayer.

Beast Academy (Math) - a challenging curriculum for students ages 8‑13. Browse our books, or enroll your student in our new Online Learning Platform.

Big History Project - Aimed at Secondary age. Multi disciplinary activities.

Blockly - Learn computer programming skills - fun and free.

Blue Peter Badges - If you have a stamp and a nearby post box.

British Council - Resources for English language learning

BrainPop - Animated Educational Site for Kids - Science, Social Studies, English, Math, Arts & Music, Health, and Technology.

Cbeebies Radio - Listening activities for the younger ones.

Cool Maths - Games is a brain-training site, for everyone, where logic & thinking & math meets fun & games. 

Curiosity Stream - Screen time doesn't need to be a waste of time. Watch & learn With CuriosityStream®. Expand your horizons with thousands of documentaries & original

Crest Awards - Science awards you can complete from home.

Creative Bug - online video arts and crafts workshops and techniques. Learn how to paint, knit, crochet, sew, screen print, and more.

Discovery Education - is as a trusted partner for schools, supporting them in realising their vision and achieving their goals with curriculum-matched content,

Duolingo - Learn languages for free. Web or app.

DK Find Out - Activities and quizzes

E-Learning for Kids - for children worldwide

Funbrain - games, reading, videos, playground and maths zone

Futurelearn - Free to access 100s of courses, only pay to upgrade if you need a certificate in your name (own account from age 14+ but younger learners can use a parent account).

Geography Games - Geography gaming!

iDEA Awards - Digital enterprise award scheme you can complete online.

Highlightskids - The place for children of all ages to play games and discover new jokes, surveys, answers to science questions, and fun crafts and recipes from Highlights.

Khan Academy - Especially good for maths and computing for all ages but other subjects at Secondary level. Note this uses the U.S. grade system but it's mostly common material.

Literactive - The most comprehensive phonics-based reading program available for early learners.

Math Game Time - free math games, worksheets, homework help & videos for teachers, parents & children. Start enjoying cool, fun math games online

Museum Virtual Visits - Pretend to travel the world..Go on a virtual tour of these 12 famous museums.

Mystery Science - Free science lessons

National Geographic Kids - Activities and quizzes for younger kids.

Openlearn - Free taster courses aimed at those considering Open University but everyone can access it. Adult level, but some e.g. nature and environment courses could well be of interest to young people.

Oxford Owl for Home - Lots of free resources for Primary age

Outschool - 8000+ video chat classes for K-12 science, art, mindfulness, English, social studies, life skills, and more!

Paw Print Badges - Free challenge packs and other downloads. Many activities can be completed indoors. Badges cost but are optional.

Prodigy Maths -Is in U.S. grades, but good for UK Primary age.

Nature Detectives - A lot of these can be done in a garden, or if you can get to a remote forest location!

Red Ted Art - Easy arts and crafts for little ones

Seneca - For those revising at GCSE or A level. Tons of free revision content. Paid access to higher level material.

Scratch - Creative computer programming

Splashlearn - complete Math learning

Starfall - At Starfall, children have fun while they learn.

Storylineonline - Storyline Online, features celebrated actors including Viola Davis, Kristen Bell, Chris Pine, Lily Tomlin

Seussvlle - the home of all things Dr. Seuss.

Switchzoo  - you can make new animals, play animal games, build a home, learn about animals, and hear animal music

Ted Ed - All sorts of engaging educational videos

Tinkercad - All kinds of making.

The Imagination Tree - Creative art and craft activities for the very youngest.

The Kids Should See This - Wide range of cool educational videos

Toy Theater - Educational online games

Turtle Diary - Play educational kids games, computer games, printable worksheets and learning games online

Twinkl - This is more for printouts, and usually at a fee, but they are offering a month of free access to parents in the event of school closures.

Tynker - Learn to code and mod Minecraft with Tynker's easy-to-learn, visual programming courses. Tynker makes it fun to learn computer programming

Udemy - On-Demand Online Courses! Find the right instructor for you. Any topic, skill level, or language. Download To Your Phone. Expert Instructors. Lifetime Access. Courses: Reiki, Guitar, Drawing.

Unite for Literacy - provides free digital access to picture books, narrated in many languages. Literacy is at the core of a healthy community

 

YouTube Channels:

Crash Course - You Tube videos on many subjects

Crash Course Kids - This bi-weekly show from the producers of Crash Course is all about gradeschool science. We'll look at Earth, Habitats, Space, 

Science Channel - Official Homepage for Science. Watch Full Episodes FREE with your TV subscription. Get Behind the Scenes with Your Favorite Shows! Start Exploring Now

SciShow Kids - Awesome Animals - SciShow Kids Play all Learning about cute, weird, and fun animals is doing science! Learn about the science of animals with Jessi and her friends!

National Geographic Kids - Let Your Child have Loads of Fun Discovering Facts About Their Incredible Planet. 

Geography Focus - A full scheme of work.

TheBrainScoop -  work and research of natural history museums with the world.

SciShow -  explores the unexpected

Kids Learning Tube - channel with a mission to educate kids of all ages through original music and animation.

Geeek Gurl Diaries - Welcome to the Geek Gurl Diaries, where us gurl's discuss, create, demo and interview all things geek.

Mike Likes Science -  I like learning and helping people learn. So every month or so, I make science inspired music videos

Science Max - exciting new series that turbocharges all the science experiments you've done at home.

Science for Kids - is the home of science & technology on the Internet for children around the world.

Scholastic - Find the best books, literary resources and educational solutions for kids at Scholastic, a leader in publishing and education for nearly 100 years.

SoulPancake - Sign up for the SPoonful, and get a weekly dose of joy delivered directly to your inbox.

 

Links to Support Children and Young People with Special Educational Needs:

The Council for Disabled Children have outlined a list of links to support children and young people with special educational needs, together with their parents and carers, to give information about Coronavirus.

National Autistic Society - Guidance and helpline for parents, young people and staff

Mencap - Easy-read guide to Coronavirus

Place2Be - Guide to helping parents answer questions from their children and to support family wellbeing

Young Minds - Talking to your child about Cornavirus and 10 tips from their Parentd Helpline to support family wellbeing

Carers UK - Guidance for carers

Covibook - An interactive resource designed to support and reassure children aged 7 and under, designed to help children explain and draw the emotions that they might be experiencing during the pandemic

Amaze - information pack for parents

 

Online Safety:

Newsletter with online safety information

Emotional health is an important part of your overall health and helps you to cope with life's challenges. As the world around us continues to change we need to take positive steps to protect our mental health and wellbeing, just as we do with our physical health. You will have seen that we have put a raft of options on this site including, apps, blogs, contacts, and information and we hope that you find them interesting and helpful? If you think there is a resource that we have missed, please get in touch and we will look to put that right. 

Local help and information is available at:

 

The Wellbeing Hub - currently open for telephone sessions between 10-3 Monday to Friday. Please call 03333 449 088 or email 

The Barnet Wellbeing Service is a starting point that can connect you with the services you need. Through an Emotional Health Check, a “Wellbeing MOT”, we help you to identify personal goals, and help you to create your own personal Wellbeing Plan.

 

Good Thinking 

Good Thinking is designed for anyone living or working in London. So far over 220,000 Londoners have used Good Thinking to tackle sleep deprivation, anxiety, stress and depression. It’s free for Londoners thanks to London’s NHS, London’s borough councils and Public Health England. Visit the Good Thinking website here

 

The Help Hub - Is due t go live from the  23/03/2020 

If you have found yourself on your own and feeling isolated and fearful - we are here to help. We are a group of qualified therapists who are giving our time freely to help people in your situation. If you would like a 20 minute chat on Skype, Face Time or on the telephone, you will be able to book a session with us through our calendar and we will contact you at the relevant time. The Help Hub

 

February 18, 2020 02:56 PM

Cancelled - Have Your Say on Local Policing and Crime

Barnet Safer Neighbourhood Board - Cancelled The board regret to inform you that due to the Coronavirus, this event has been cancelled. They hope to  reschedule this event in the future.  Thank you.    Are hosting a question ...

Read More
February 18, 2020 01:06 PM

Nowruz Spring Festival at Middlesex University, March 08

Celebrate a family fun day at Nowruz Spring Festival  Sunday 8 March, 12pm - 6pm at Middlesex University. The event will feature traditional food, crafts and stalls, and music and dance. All are welcome to attend, so please bring your family and fri...

Read More
December 20, 2019 03:07 PM

Festive Opening Times 2019 - 2020

Our office opening hours over the Christmas period: Our office will close on Monday 23 December 2019 at 4pm Our office will re-open on Monday 6 January 2020 at 9am   We hope you all enjoy the festive period!

Read More

Pages