00:00Hello, it's Jamie here from Cosmic Kids.
00:03Now I know that starting school or going back to school
00:07is about to happen for lots of you.
00:10So I wanted to come to the beach today
00:12to make a special video, especially for you
00:15to give you some clever tools and skills
00:18that you can use to help you feel ready.
00:22It's called the Back to School 1, 2, 3
00:25because I'm sharing three brilliant techniques
00:28you can use whenever you need.
00:31Now, some people get nervous or worried
00:35about going back to school.
00:36Our brain and our feelings stir up lots of ideas about it.
00:40But these are ideas that you can choose to hold onto
00:44or you can do something to help them
00:46so they don't hold you back.
00:48And that's where the Back to School 1, 2, 3 comes in.
00:52Now I said there were three things and they are,
00:55number one, move.
00:58Number two, breathe.
01:00And number three, believe.
01:04Now, that's the Back to School 1, 2, 3.
01:07Move, breathe, believe.
01:09Do you think you can remember that?
01:11Yes, I know you can.
01:13Well, you can use these each day in the run-up
01:16going back to school or every morning
01:19before you go into school.
01:20So let's look at each one of them now and what you can do.
01:24Number one, move.
01:27Now, moving your body helps your brain settle down and stops it from stressing out.
01:34When you move, your body floods with a natural and nice-feeling chemical called endorphins.
01:41Imagine a pod of happy dolphins dancing and diving around your body
02:11Now, let's try moving our body now by doing a Hello Sun.
02:15We stand with our feet hip-distance, we reach up to the Sun, we wave at the Sun and say
02:21Hello Sun.
02:24Now, we fold our body all the way down in half and we wave at the Earth and say Hello
02:30Earth.
02:31We step one foot all the way back and we start our engines with a beep-beep.
02:38We step our other leg back, drop down to our knees, lower all the way down to our tummies,
02:44untuck our toes and then wiggle up like a little snake.
02:51We tuck our toes, come back up onto our knees, press our hips up to the sky and come into
02:57our
02:58dog pose.
03:01Let's lift up one of our legs and give it a wag like it's a tail and step forward between
03:07our hands, starting our engines again with a beep-beep.
03:12We step both feet together, wave at the Earth and say Hello Earth.
03:18Then we reach all the way up to the beautiful Sun and say to the Sun Hello Sun.
03:24Wow, I feel amazing after that.
03:28Don't you?
03:29Now, if you only have a minute, there is something else you can do to help you move and that
03:34is
03:34striking a power pose.
03:37It only takes a second.
03:39It's what superheroes do and it makes you feel stronger and ready for anything.
03:45Let's try striking a power pose now.
03:47Taking our feet a little bit wider, we raise our arms up to the sky, taking in all the space,
03:55feeling all the power as we let our bodies warm up with our movement.
04:00Oh, that feels great.
04:03Lowering our hands.
04:06Breathe.
04:07Now, I've come into the back of the car to do our second step, which is breathe.
04:12I imagine you might be on the way to school in the back of the car sometimes and it's
04:17a perfect place for you to try a breathing exercise.
04:20Breathing exercises are a great way of calming your mind and sorting out any niggly worries.
04:26Let's try our first breathing exercise, finger breathing.
04:30We hold up our hand and we take our finger of the other hand, bringing it to the base
04:35of our thumb.
04:36As we breathe in, we trace up our thumb.
04:41As we breathe out, we go down the other side.
04:47We breathe in, going up.
04:50We breathe out, going down the other side.
04:55Breathe in, going up.
04:59Breathe out, going down the other side.
05:04Breathe in, going up.
05:07Breathe out, going down the other side.
05:13Breathe in, going up.
05:16And breathe out, going down the other side.
05:24Oh, I feel much calmer after that.
05:26don't you it's a great way of calming yourself down and you can do it quietly with your hand
05:32lowered down i used to do it before i would go in to do an audition for a play it's
05:37really really
05:37helpful now the second breathing exercise you can try is petal breaths this is where you use your
05:44hand like they're the petals of a flower as you breathe in you open up your hands nice and wide
05:52and as you breathe out you close them up like a tulip bulb
06:00let's do another one opening our hands
06:05and closing them back up
06:12if you do five of those you'll feel really calm i hope that's helped and you try your breathing
06:19exercises they'll really help you feel calm and ready to go back to school
06:26step three believe this is where you have a word with yourself and you remind yourself that you've
06:35got this we all need encouragement sometimes well guess what you can encourage yourself
06:42to do this you need to go into the bathroom or your bedroom wherever you have a mirror
06:48and look yourself straight in the eye and say to yourself i am strong i believe in me i've got
06:58this
06:59i can do anything and when you say it really mean it properly because when you say it and you
07:08say it out loud
07:09you put it out into the universe you make it real and when you make it real it's very powerful
07:17you're activating yourself you're activating your self-belief
07:26so remember you're back to school one two three move breathe believe try and do it in the run-up
07:35each day as you go back to school and then keep it going as you start back i'll be sending
07:40you the
07:41cosmic confidence powers making you feel ready for back to school i believe in you and i know
07:47you'll be great sending you a big love filled namaste
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