These resources accompany our 30 days of going inside video programme. To view the videos please click here.

Day 1 – Integrate

Video’s:

Dan Siegel introduces his handy model of the brain
www.youtube.com/watch?v=f-m2YcdMdFw

Russ Harris talks about the three main parts of the brain
www.youtube.com/watch?v=5CpRY9-MIHA

Articles:

On helping young children understand their upstairs and downstairs brain
www.momentousinstitute.org/blog/upstairs-and-downstairs-brain

Teaching your children about the brain
www.heysigmund.com/how-to-teach-kids-about-the-brain-laying-strong-foundations-for-emotional-intelligence-by-dr-hazel-harrison/

Websites:

Plant, Love, Grow- Exceptional tools and resources for young children on emotional awareneness
www.plantlovegrow.com/free-tools.html

GoZen; Online emotional and social learning programmes for young people
www.gozen.com

Day 2 – Connect

Articles:

The power of touch
www.psychologytoday.com/gb/articles/201303/the-power-touch

Flipped your lid at your kid?
www.huffpost.com/entry/flipped-your-lid-at-your-kid

When lid is flipped- classroom exercise
www.shorelineschools.org/cms/lib/WA02217114/Centricity

Day 3 – Balance

Article:

Handout on compassion and emotional states
www.getselfhelp.co.uk/docs/GILBERT-COMPASSION-HANDOUT.pdf

Day 4 – Meaning

Videos:

Russ Harris on Goals vs Values
www.youtube.com/watch?v=T-lRbuy4XtA&disable_polymer=true

Values exercise with Mark Freeman:Sweet, Sour, Heroes
www.youtube.com/watch?v=yjXMJ_s-7yY

Articles:

Values in Depression
myjourneywithdepression.wordpress.com/2013/09/10/act-identifying-your-values/

Clarifying values
thehappinesstrap.com/wp-content/uploads/2017/06/complete_worksheets_for_The_Confidence_Gap.pdf

Day 5 – Open

Video:

Emotions and the brain
www.youtube.com/watch?v=xNY0AAUtH3g

Day 6 – Feel

Video’s:

Mapping emotions in the body
www.youtube.com/watch?v=cZP_I6NkQb4&disable_polymer=true

Mark Freeman OCD series- feelings
www.youtube.com/watch?v=_-q2a8U9Q

Day 7 – Regulate

Articles:

The calm box resources
www.andnextcomesl.com/2016/04/what-to-put-in-a-calm-down-kit-for-kids.html

Article on upstairs and downstairs brain
www.heysigmund.com/how-to-teach-kids-about-the-brain-laying-strong-foundations-for-emotional-intelligence-by-dr-hazel-harrison/

Gozen: teaching children about emotions
gozen.com/a-better-way-to-teach-kids-about-emotions/

The zones of regulation cirriculum
www.zonesofregulation.com/learn-more-about-the-zones.html

Dynamo girl: Grab your feelings charts
www.dynamogirl.com/grab-your-feelings-chart/

Brilliant article on journaling for young adults
www.ourmindfullife.com/self-care-bullet-journal-ideas/

Video’s:

Inside out meet the zones
www.youtube.com/watch?v=L0e-oMZi000&disable_polymer=true

Inside out meet the emotions
www.youtube.com/watch?v=puXSw8yrVnI

GoZen: all emotions have a purpose
gozen.com/meditation-stories-all-emotions-have-purpose/

Day 8 – Awaken

Video’s:

All it takes is 10 mindful minutes
www.ted.com/talks/andy_puddicombe_all_it_takes_is_10_mindful_minutes?language=en

Why mindfulness is a superpower?
www.youtube.com/watch?v=w6T02g5hnT4&disable_polymer=true

A beginners guide to mindfulness
www.youtube.com/watch?v=o-kMJBWk9E0

Meditation for beginners by Dan Harris
www.youtube.com/watch?v=mtsdz_jhB7c

How mindfulness empowers us
www.youtube.com/watch?v=vzKryaN44ss

The best TED talks on mindfulness
positivepsychology.com/mindfulness-ted-talks/

Articles:

The Guardian beginners guide to mindfulness
www.theguardian.com/lifeandstyle/shortcuts/2014/jan/07/mindfulness-beginners-guide-meditation-technique-treatment-depression

Great mindfulness apps
www.developgoodhabits.com/best-mindfulness-apps/

Websites:

Getting started with mindfulness
www.mindful.org/meditation/mindfulness-getting-started//

Day 9 – Scan

Websites:

Compassionate acceptance body scan – Vidyamala Burch (25 mins)

Breath-based body scan – Vidyamala Burch (20mins)

Body Scan – filling the body with light. Vidyamala Burch (20 mins)

Body Scan for Sleep – Vidyamala Burch (15 mins)

Day 10 – Hooked

Video’s:

The struggle switch by Russ Harris
www.youtube.com/watch?v=rCp1l16GCXI

The sushi train metaphor by Russ Harris
www.youtube.com/watch?v=tzUoXJVI0wo

Intrusive thoughts vs thinking Mark Freeman
www.youtube.com/watch?v=VnDsZSIWUDU&disable_polymer=true

Brilliant series to help with OCD by Mark Freeman
theocdstories.com/podcast/mark-freeman-on-his-recovery-from-ocd-and-how-you-can-beat-it/

 

Day 11 – Unhooked

Video’s:

Unhook from your thoughts
www.youtube.com/watch?v=qhPpnDOQmPo

How to deal with intrusive thoughts Mark Freeman
www.youtube.com/watch?v=laeYq51SYA0

Defusion, I notice that I am having the thought that….
www.youtube.com/watch?v=kwlYXupjoaI

Thanking your mind for that
www.youtube.com/watch?v=206WtwEyqzg

Articles:

ACT getting unhooked from unhelpful stories
contextualscience.org/system/files/Getting%20unhooked%20from%20our%20difficult%20thoughtsACBS.pdf

Day 12 – Move

Video’s:

Passengers on a bus
www.youtube.com/watch?v=Z29ptSuoWRc&disable_polymer=true

The unwanted party guest
www.youtube.com/watch?v=VYht-guymF4&disable_polymer=true

Day 13 – Stuck

No resources.

Day 14 – Accept

Video’s:

Acceptance of thoughts and feelings – female US
http://www.integrativehealthpartners.org/downloads/mp3/ACT_AcceptanceOfThoughtsAndFeelings.mp3

How to accept terrible thoughts – Mark Freeman
youtu.be/3vhjrn9NCWE

Day 15 – Willingness

Video’s:

The Struggle Switch – Russ Harris
www.youtube.com/watch?v=rCp1l16GCXI

Willingness – Veterans Health
www.youtube.com/watch?v=qq3u578T1z8

Day 16 – Courage

Websites:

The Valued Living Questionnaire
stevenchayes.com/wp-content/uploads/2019/10/The-Valued-Living-Questionnaire.pdf

Video’s:

Values vs Goals – Russ Harris
www.youtube.com/watch?v=T-lRbuy4XtA

Values and Committed Action – Veterans Health
www.youtube.com/watch?v=yoVmoOnjscM

 

Day 17 – Curiosity

Resources coming soon.

 

Day 18 – Breathe

Video’s:

Headspace – 1 minute mindfulness of the breath
www.youtube.com/watch?v=cEqZthCaMpo

Compassionate breathing space – Vidyamala Burch (Breathworks)
soundcloud.com/vidyamala-prue-burch/compassionate-breathing-no

 

Day 19 – Joy

Video:

Rick Hanson talking about ‘Taking in the good’ practice
www.youtube.com/watch?v=uPXOASa1shY

 

Day 20 – Compassion

Websites:

self-compassion.org/

Self compassion exercises for covid-19
centerformsc.org/10-self-compassion-practices-for-covid-19/

Guided meditations
centerformsc.org/practice-msc/guided-meditations-and-exercises/

TED talks:

The space between self-esteem and self-compassion
www.youtube.com/watch?v=IvtZBUSplr4

An exercise in self-compassion
ed.ted.com/best_of_web/pDulIc5E

Day 21 – Vulnerable

 

Resources:

TED talk the power of vulnerability
www.ted.com/talks/brene_brown_the_power_of_vulnerability?language=en

Brene Brown- The call to courage
www.netflix.com/gb/title/81010166

Day 22 – Ground

Video’s:

Dropping the anchor exercise – animation
www.youtube.com/watch?v=xDm2c5FDLNI

Notice 5 things exercise – animation
www.youtube.com/watch?v=CBYhuhSiO8Q

 

Day 23 – Befriend

Video’s:

Kristin Neff TED talk on the space between self-esteem and self-compassion
www.youtube.com/watch?v=IvtZBUSplr4&disable_polymer=true

Happify- why self-critisism needs to stop
www.happify.com/hd/why-self-criticism-needs-to-stop-and-how-you-end-it/

Alfred and the shadow
www.youtube.com/watch?v=VP7R_WIm6-M

Kristin Neff the 3 main components of self-compassion
www.youtube.com/watch?v=11U0h0DPu7k

Self-compassion with furry friends- A mindful moment
www.youtube.com/watch?v=lpMgVN453UU

Websites:

Self-compassion
self-compassion.org/

Mary Welford at Act with compassion:
www.actwithcompassion.com/feeling_the_impact_of_self_criticism

 

Day 24 – Structure

Video’s:

What is a healthy mind? Dr Dan Siegel

www.youtube.com/watch?v=-A_aYHEac6I&disable_polymer=true

Inside the mind of the master procrastinator- Tim Urban TED talk
www.ted.com/talks/tim_urban_inside_the_mind_of_a_master_procrastinator?language=en

Articles:

An overview of the Healthy mind platter
www.drdansiegel.com/resources/healthy_mind_platter/

Introducing Healthy mind platter
www.huffpost.com/entry/healthy-mind-platter_b_870664?guccounter=1

The importance of routine- MIND
www.mind.org.uk/information-support/your-stories/the-importance-of-routine/

Why procrastinators procrastinate? Tim Urban
waitbutwhy.com/2013/10/why-procrastinators-procrastinate.html

How to start a journal and keep it up?-The Guardian
www.theguardian.com/lifeandstyle/2014/mar/22/how-to-start-journal-writing-drawing

Journal ideas- Our mindful life
www.ourmindfullife.com/self-care-bullet-journal-ideas/

How to beat procrastination- Tim Urban
waitbutwhy.com/2013/11/how-to-beat-procrastination.html

 

Day 25 – Tone

Articles:

Article on the benefits of diaphragmatic breathing
www.healthline.com/health/diaphragmatic-breathing#benefits

Video’s:

Belly breathing meditation video
www.youtube.com/watch?v=c3YyjUmDapc

Belly breathing video for young children
www.youtube.com/watch?v=sn_2GY1gTyo

Belly breathing song for children from sesame street
www.youtube.com/watch?v=_mZbzDOpylA

Laughing yoga video from this morning tv
www.youtube.com/watch?v=jsCkXauJvlc

Websites:

Self-compassion and Loving kindness exercises by Dr Kristin Neff
self-compassion.org/guided-self-compassion-meditations-mp3-2/

 

Day 26 – Contain

Video’s:

The Sky and the Weather metaphor – animations

1: www.youtube.com/watch?v=OUG07nemtFM

2: www.youtube.com/watch?v=kl5cyCXelZc

 

Day 27 – Replenish

Articles:

Food to help sleep
www.alaskasleep.com/blog/foods-for-sleep-list-best-worst-foods-getting-sleep

Foods to boost serotonin
www.healthline.com/health/healthy-sleep/foods-that-could-boost-your-serotonin#pineapples

The sleep diary to download
sleepcouncil.org.uk/advice-support/sleep-tools/sleep-diary/

17 steps to improve your sleep
www.healthline.com/nutrition/17-tips-to-sleep-better#2.-Reduce-blue-light-exposure-in-the-evening

Websites:

The Sleep council
sleepcouncil.org.uk/

The sleep foundation
www.sleepfoundation.org/

TED talk- Sleep is your superpower
www.ted.com/talks/matt_walker_sleep_is_your_superpower?language=en

TED conversation on why sleep matters more now than ever
www.ted.com/talks/matt_walker_why_sleep_matters_now_more_than_ever

CALM Free sleep stories. This one by Stephen Fry
www.youtube.com/watch?v=5mGifCwig8I

Day 28 – Disrupt

No resources.

Day 29 – Love

Websites:

Act with compassion
www.actwithcompassion.com/

Self-compassion- Look at loving kindness meditations
self-compassion.org/

Act with compassion- Loving kindness meditations
www.actwithcompassion.com/compassion_audio_recordings

Videos:

TED talks on Love
www.ted.com/topics/love

Articles:

The transformative effects of mindful self-compassion
www.mindful.org/the-transformative-effects-of-mindful-self-compassion/

Loving kindness meditation
ggia.berkeley.edu/practice/loving_kindness_meditation

Day 30 - Grow

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