Teen Breathe

Make bubble charts Get physical

Let’s say you’d like to earn money doing something Sometimes trying too hard to come up with ideas actually stops
creative, but you’re not sure what. Take a blank sheet the flow. To reset your brain, work up a sweat. Go for a run or
and write ‘creative job’ in the middle of the page. Now walk, try paddleboarding (see page 60), shoot some hoops,
draw a circle around it. This is your main bubble. Next, dance around the house. The only rule? Make it fun. If an idea
think of things you like to do. This could be baking, pops into your head, great. If not, don’t force it. Just keep
woodworking and painting. Draw three lines sticking moving. When you’re spent, take a moment to catch your breath,
out of your main bubble, like sun rays. Add one then slowly allow your mind to drift back to the problem you
activity at the end of each line and draw a bubble were trying to solve. Let yourself play with it and see if you can
around it. What do you bake? Cookies, cupcakes, look at it from a different angle.
bread, pies? Add four rays to the baking bubble
and create new bubbles for each word. What type
of cookies? Add rays to the cookie bubble for each
kind. Do the same for the woodworking and painting
bubbles. There’s no limit to how many bubbles you
can add. Keep going until you run out of ideas. Once
you’re finished, study your chart. See if any job
possibilities stand out, either from one branch or by
combining several. Who knows, you might decide to
sell hand-painted wooden cookie ornaments!

Observe

Look at objects, people, animals. Take in their shapes,
colours, patterns. If possible, go somewhere you’ve
never been before, indoors or outdoors. If not, take
a closer look at the things you see every day. Pay
attention to the questions that arise in your mind: do
spiders see in the dark? Where does dust come from?
No question is too silly. Write them all down. Keep
going until you feel you’ve come up with enough
topics you’d like to research further.

Turn over for more idea-generating activities

49

Listen

Eavesdrop on people’s conversations. Don’t participate,
just listen. It could be in a park, shopping centre,
supermarket queue – anywhere people are hanging
about. Write down what they say. If a song is playing,
what are the lyrics? Are dogs barking, cars honking,
sirens blaring? Once you’re done, look at your notes
and see if a story emerges.

Go for a stroll

Walking allows you to get the benefits from all three
previous tips simultaneously: physical activity, observing
and listening. Try walking in different places at different
times of day (see page 56). Let your mind alternate
between wandering and focusing and jot down any
interesting thoughts.

Make a list

Write a title at the top of the page. This can be one
word or a few sentences describing the issue. Next, list
everything that comes to mind about your situation. Write
as many things as you can think of. When you run out, take
a break and go do something else. Keep your list handy
and add to it as more ideas come to you. When you
feel your list is complete, read it over and see if
anything stands out.

50

Journal

Write down what you need ideas for. Explain your topic in
detail. How do you feel about it? Do you love it or hate it?
Why? You might find yourself drifting and writing about
something completely unrelated. That’s OK. Sometimes
ideas hide in unexpected places. Make sure to come back
to the topic. Keep going until you feel you’ve covered it
to your satisfaction. Then read over your thoughts and
underline the parts that speak to you.

Look at pictures

If you’re a visual person, looking at pictures might
work wonders for you. Magazines, old photo albums,
and books are great sources. Flip through and take
note of those images that trigger your imagination.

Clean up

Are your surroundings messy? Clutter is very distracting. If
you’re constantly looking for things or having to move stuff
around to make room, you’ll waste time, focus and energy.
As you put things back where they belong, your mind will
relax, which gets it in the right state to receive inspiration.
An added bonus to cleaning is that you may accidentally
stumble upon a note, book or image that will spark an idea.

Turn over for more writers’ tips

51

Take a leaf out of their book

Authors all have their own methods for coming up Neil Gaiman, who penned The Graveyard Book, WORDS: PASCALE DUGUAY. ILLUSTRATIONS: MAGDA AZAB
with ideas, some more quirky than others. Famous describes the process best: ‘You get ideas from
writers from the past like Winston Churchill, Marcel daydreaming. You get ideas from being bored.
Proust and Mark Twain preferred writing in bed, You get ideas all the time. The only difference
while Lewis Carroll and Virginia Woolf composed between writers and other people is we notice
standing up. when we’re doing it.’

Walter Scott, on the other hand, created He also suggests the following prompts:
poetry while riding on horseback. But the most
relaxing might be Agatha Christie, who hatched What if…?
murderous stories as she soaked in the bathtub, If only…
snacking on apples. I wonder…
Wouldn’t it be interesting if...?
What about present-day writers? Stephanie Meyer
created her Twilight series from a vivid dream and The best way to see which idea generators work best
Suzanne Collins came up with The Hunger Games for you is to give them all a try. Some might be more
while channel surfing on TV. effective than others depending on the situation.
Keep a few in your toolbox, and you won’t be left
However, Dan Brown, author of The Da Vinci Code, scratching your head for long.
doesn’t leave it up to chance. When he suffers from
writer’s block, he hangs upside down strapped to a
piece of gym equipment!

52

Ideas page

Use this space to jot down any strokes of inspiration

53

OPEN TO POSSIBILITIES

Lizards are animals of resilience and innovation, able to survive in the harshest
terrain, regenerate body parts and camouflage to blend in with surroundings.
Breathe new life into yourself with Lizard pose – Utthan Pristhasana in Sanskrit –
which stretches your hamstrings, hip flexors and quadriceps.

This is a more advanced posture, so it’s important to listen to your body and
ease into it gently. Before beginning, warm up your body with a round of Sun
Salutations (see issue 1 and teenbreathe.co.uk/wake-up-and-stretch).

Here’s how to get into the pose:

Begin on all fours, in downward dog (see issue 10 and refer to point 8 at teenbreathe.co.uk/
wake-up-and-stretch).

On an exhale, step your right foot to the outside of your right hand, bringing your toes in line
with your fingers. Your knee is bent at a right angle above your ankles, forming a lunge position.
To assist balance, turn your right foot slightly outwards, 45 degrees, and direct the centre of
your knee in the same direction as your centre toe.

Lower your left knee to the ground, press into your hip, while keeping your arms and back
straight, drawing your sternum (the chestbone) away from your waist and head forward in line
with your spine.

Breathing in, bring your elbows to the floor beneath your shoulders, with your forearms flat on
the ground in front of them, palms flat on the ground. If this is uncomfortable or difficult, place
your forearms on a block for assistance. If this is still too intense, try staying on your palms with
arms straight to begin with.

Press up into the ball of your left foot as you straighten your left leg. If this feels too much, keep
your knee on the ground and gradually build up to this position with practice over time.

Take a few comfortable breaths here and, when ready, gently release out of this pose. On an
exhalation, straighten your arms, bringing your wrists to below your shoulders. Breathing in,
step back into downward dog position.

Breathe here for a moment, then repeat, this time taking your left foot forward to perform the
pose on the other side of the body.

Once completed, rest in child’s pose (see issue 11), breathe and observe how you feel.

As with all physical activities, do not attempt if you have any medical or physical conditions which
may be aggravated. If in doubt consult with your doctor. Younger children should be supervised.

WORDS: DAWATTIE BASDEO – VISIT MAGNIFICENTMEMAGNIFICENTYOU.COM. ILLUSTRATIONS: SARA THIELKER

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55

Step into the

RAINBOW

The wellbeing benefits of going
on a ramble and exploring your
area is well-known, but enjoying
a mindful colour walk – with
friends, family or by yourself – will
take your strolls to the next level

What is a mindful colour walk?

It is a focused and fun way of turning a regular
ramble into one with purpose and intention. Each
time you set out on one, you have one colour to focus
on and notice things in that chosen shade, taking
photographs of your observations as you go.

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Why should you give it a try? Where can you go?

There are so many benefits to taking a mindful colour walk. Actively Anywhere! Whether you’re
noticing specific things on your stroll helps you focus and be present in by a river, in a city or town,
the moment, training your awareness muscles. It can also slow down your on a beach or in woodland,
mind, which in turn helps to reduce anxiety and stress, so it’s a great thing you’ll still find loads of things
to do when you’re feeling overwhelmed. to photograph. In an urban
environment, you might see
Over time, you might feel a greater connection to your environment and your chosen hue on shop signs,
have an increased awareness of the changing seasons. You’re likely to start street art, road markings or on
noticing things you might not necessarily see on a regular walk. balcony railings. A more rural
setting might have a nature-
A small weed growing through a gap in a path might have previously based focus, where you notice
been overlooked but by observing closely, you will see all its different the colours on small things,
colours and components. And of course, walking itself is a great physical such as leaves and petals, or
activity, that’s great for your mind and body. larger areas – maybe a whole
field of rapeseed flowers.

Turn over to get started

57

Embarking on your walk If you’d like more
of a challenge
All you need to bring along is yourself and a smartphone
or camera. You might want to put your phone on airplane After you’ve enjoyed a few mindful
mode to avoid any temptation to reply to messages or colour walks you could make it
check social media. a bit harder. One way to do this
is to choose a shade that is less
Head outside as you would on any regular walk. As you first dominant in a particular season –
step out, stop for a moment. Take a deep breath in through an example is looking for orange
your nose, out through your mouth and relax your shoulders. in spring rather than autumn. You
Use your senses to notice what you see, hear and smell, could also set restrictions, for
and feel your feet touching the ground. Note any emotions instance, looking for your chosen
you are experiencing. colour on just human-made
At this point, choose one colour to focus on. You might objects or, conversely, things
already have one in mind, or you could use something in specific to the natural environment.
your immediate environment to start you off. A red walk
could be inspired by a postbox, or a dandelion might suggest You’ll see loads of green in
a yellow stroll. Choosing your shade before you set off gives hedgerows, gardens and parks,
your walk a purpose and you an intention. but choosing to look for only
As you progress, keep looking for things in your chosen human-made things in this
hue and after a while, your mind will intuitively allow you shade is a greater challenge and
to notice it. increases focus. Or you could
Your colour could be anywhere, so look all around, including limit your colour choice to certain
above your eyeline and on the ground below. It might be shades, such as dark crimson, light
a small part of a larger object or the whole thing. Some cerulean, lilac or lemon. Mostly,
examples include: a petal on the ground, a plant pot on have fun, enjoy your walks and
a balcony, a bright front door, part of a road sign and the sky. the boost in mood you get from
Colour is everywhere. being outside.
When you notice things in your colour, take photographs and
by the end of your walk you’ll have a collection of images
in your chosen shade. When you reach the end, note your
feelings and emotions. Have they changed from the start?

58

Get inspired by your Things I saw
colour collections
Did you spot anything unusual on your
As well as keeping your photos on your phone, think of all the mindful colour walk that would have
other ways you can get creative with them. Use the pictures been missed on a regular stoll?
and tips below to get you started

WORDS AND PHOTOGRAPHS: CAROLINE COLAM. ILLUSTRATIONS AND SUPPORTING IMAGES: SHUTTERSTOCK.COM. 1 Print them out and glue them in a journal, noting your feelings
FOR MORE INSPIRATION, VISIT @MINDFULCOLOURWALK ON INSTAGRAM and emotions. You might notice patterns or changes over time.

2 Using printouts of your photos, make a collage of the initials of
your name using a different colour for each initial. These would

make lovely gifts for friends too.

3 Print them out onto a postcard template and send them to
your friends and family.

4 Draw or paint an image using different shades of only one
colour, inspired by your photos.

5 Make a mood or vision board, either online or physically, using
only your colour walk pictures.

6 Create a digital montage and share it with friends.

59

GET ON
BOARD

Discover paddleboarding
and why this calming sport
could float your boat

Stand-up paddleboarding or SUP is becoming one of the Esther agrees that SUP can boost wellbeing. She says:
fastest growing water sports in the world. Over the past ‘Some people enjoy the sport as it’s a social experience
year more and more people have been eager to give the with friends, while others go on a solo sunset paddle to
outdoor exercise a go, and it’s easy to see why. reflect on their day.

‘Paddleboarding is a lot of fun and a great workout for ‘I also teach individuals with disabilities and mental
your legs, core and upper body,’ says Esther Wyatt, a health problems who use paddleboarding for rehabilitation.
paddleboard expert and founder of Jurassic SUP & Fitness. You can simply play in the shallow water or surf, or paddle
along coastlines and explore.
‘It works wonders for your balance and coordination,
too. I also think there is something about being on or near ‘My most special time is when I venture out for a sunrise
water. It can have an incredible calming effect on you.’ SUP or practise sunset yoga. I love being alone on the
board with Daisy, my Jack Russell terrier, who always wears
Fans of SUP claim it’s a wonderful way to meditate while a little life jacket.
on the move. Concentrating on standing upright, your
mind has to focus on the present moment, so you forget ‘Just listening to lapping water against the board, looking
about any anxiety or stress. at a beautiful coastline and enjoying the fabulous colours
the sky decides to throw at us. It’s total bliss.’
Once you’ve mastered the basics, paddleboarding allows
you to slow down, unwind and soak up your surroundings. Getting started
When the water is calm and the sun is shining, SUP can
become a tranquil fitness routine that lets you connect There are two types of paddleboard, solid boards and
with nature. inflatables. Both are remarkably sturdy and ideal for

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61

beginners, but one of the plus points of the latter is that also stress the importance of always checking the weather WORDS: LORNA COWAN. ILLUSTRATIONS: CEYDA ALASAR
they deflate so they’re easier to store and transport. Either forecast, wind direction and tide times.
way, look for manufacturers whose products are composed
of natural or recycled materials and are built to last. Once on a board, you might be surprised to discover
that perfecting your technique is relatively easy.
‘When I bought my first board more than 10 years ago,
I had to search high and low to find one for sale in Beginners usually start on their knees to get the feel
England,’ reveals Esther. of being on the water and also so they can learn to steer
the board, but confidence quickly builds, especially if you
‘People would stop and ask me what I was doing. don’t mind falling off a few times.
Today though, there are so many stunning coastlines and
beautiful rivers in the world, and word is spreading about ‘Paddleboarding is an accessible sport that does not
how great it is to get out on the water. Paddleboarding is discriminate, and it’s environmentally friendly,’ Esther
the sport of the moment.’ adds. ‘Once you understand how to paddle safely, so many
adventures lie ahead.
There are certainly more opportunities to try SUP. A
quick search online and you’re sure to find paddleboard ‘Whether you’re on a river, lake or the sea, you’ll enjoy
hire companies, as well as SUP teachers — some leisure every experience, especially if you paddle at different
centres even offer SUP classes in their swimming pools. times of the day and during the different seasons. SUP
really is quite special.’
As a beginner it’s worth having at least one lesson. You
will be given a life jacket or buoyancy aid (a must) and Wherever you paddleboard, remember to be careful of
you’ll also learn how to stay safe on the water. Lessons wildlife and to take home any litter after your adventures

62

Fancy a go?

Here are a few things to keep in mind

Safety first. Always wear a your toes towards the front your arms, engage your core
lifejacket or buoyancy aid, of the board (the fins are too – this also helps you
plus use a leash so you don’t underneath at the rear). maintain your balance.
lose your board.
Hold your paddle with both Focus on good posture with
Stand up straight with your hands, one on the top of the your back straight, shoulders
head up and your eyes handle and the other on the back and legs slightly bent.
looking straight in front of you. shaft, about midway down.
Try not to look at the board. You’ll wobble at first, and
Dip the blade of the paddle might even fall in the water,
Keep your feet parallel, about fully into the water and take but that’s part of the fun. Try
shoulder-width apart. Point a long stroke. Don’t just use to fall away from the board.

63

‘Never ever let somebody
stop you or shame you from

being yourself’

Lizzo

ILLUSTRATION: SHUTTERSTOCK.COM Be your authentic self

Have you continued doing something you enjoy, despite what others have
said? Perhaps it’s a hobby deemed ‘uncool’ or listening to different music
to your friends. Jot some examples down here and why you love them!

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