Discover 3 mindfulness tips and free relaxing activities to calm busy minds.
Bubbles, the Koala and mindfulness expert, has developed 3 simple, effective stress-relief techniques perfect for parents and children to practice during the school holidays or anytime of the day! Drawing from her daily meditation practice, these tips can help transform chaotic moments into opportunities for connection and calm. Keep reading to find Bubbles’ 3 favourite stress-relief practices, plus three bonus activities from aunty Winter Pearl, Bubbles and Sydney the Rainbow Lorikeet.
Ready to bring more peace to your day? Let’s dive into Bubbles’ wisdom and discover how mindfulness can transform your holiday or daily experience.
1. Morning Eucalyptus Breathing
This simple morning ritual takes just three minutes but can set a peaceful tone for your entire day. When stress hits unexpectedly, your breathing is the most powerful tool at your disposal. As a koala who spends peaceful days among eucalyptus trees, I’ve learned that intentional breathing can transform your mental state in just 60 seconds.
How to practice calm morning breathing:
- Find a quiet spot before or as the sun is rising for the day
- If available, add 1-2 drops of eucalyptus oil or native lemon Myrtle to a tissue or a diffuser and place next to you.
- Sit comfortably with your back straight but not rigid
- Place one hand on your belly and breathe deeply for 5 counts
- Exhale slowly for 7 counts, feeling your hand lower
- Breathe in the calming scent while imagining stress dissolving
- Repeat for 3-5 minutes
Research shows this controlled breathing pattern activates your parasympathetic nervous system, reducing cortisol levels and creating an immediate calming effect. Practice this technique during your morning routine, before important meetings, or anytime you feel overwhelmed for instant stress relief. This practice also helps children transition from sleep/calm to activity and vice versa more smoothly during holiday excitement.
2. Nature Connection practice for mental clarity
In our digital world, we often forget the powerful stress-relieving effects of connecting with nature. Studies show that even brief nature exposure reduces mental fatigue, lowers blood pressure, and improves mood by decreasing repetitive negative thoughts. Humans, like koalas, need regular connection with nature—something Bubbles strongly advocates for, believing the Australian bush has a natural calming effect on our nervous systems.
Try these simple nature connection exercise:
- Step outside for just 5-10 minutes (a backyard, local park, or even a tree-lined street will do)
- Engage all five senses intentionally—notice the colors and movements around you, listen to natural sounds, feel the air on your skin, and breathe in the natural scents
- Find one natural element (a leaf, cloud formation, or flower) and observe it closely, noting its unique characteristics
- Express gratitude for this moment of connection
For those days when going outside isn’t possible, keeping a small plant on your desk, watching a nature video with full attention, or even looking at photographs of natural landscapes can provide similar benefits. The key is mindful engagement rather than passive exposure.
3. Gentle Movement Exercises for Tension Release
Physical tension and mental stress are deeply interconnected. As someone who moves slowly and deliberately through life, I’ve found that gentle, mindful movement breaks the cycle of stress by releasing physical tension and interrupting anxious thought patterns.
Practice this 3-minute tension release sequence:
- Shoulder rolls: Roll shoulders forward 5 times, then backward 5 times
- Gentle neck stretches: Tilt ear toward shoulder, hold for 15 seconds each side
- Wrist and finger stretches: Extend arms and gently rotate wrists in circles
- Seated spinal twist: Sit tall, place right hand on left knee, gently twist to look over left shoulder, repeat on other side
- Facial relaxation: Tighten all facial muscles, hold, then release completely
The beauty of these movements is their accessibility—you can perform them at your desk, in a meeting, or even while waiting in line. Focus on your body sensations during these exercises, creating a mini mindfulness practice that simultaneously releases physical tension and calms your mind.
BONUS: Free Activities from Taro and Friends
BONUS 1: Aunty Winter Pearl's Autumn Leaf Wreath
Aunty Winter Pearl loves spending time in her Australian native garden and vegie patch. She also enjoys creating with materials from nature to decorate her home and make gifts for her friends and family. This season, Aunty Winter Pearl shares how to make a beautiful autumn-inspired wreath using Australian native plants.
Materials:
- Collected autumn leaves, gum nuts, and native grasses. Consider what grows naturally in your area and speak to your neighbours if you spot something beautiful in their garden that you’d like to use. (TIP: Offer to make them one in return for using some of their plants. It’s a great way to start building conversation with your neighbours)
- Wire coat hanger bent into a circle
- Twine or jute string
- Scissors
Instructions:
- Gather your materials of leaves, grasses, dried flowers, seed pods etc.
- Bend coat hanger into a circle, leaving the hook as a hanger
- Wrap with twine to create a base
- Attach leaves by their stems using small pieces of twine
- Layer in circular pattern, overlapping slightly
- Add gum nuts, seed pods and native grasses for texture
- Hang on your front door or somewhere for display and enjoy your Australian native plant decoration
BONUS 2: Bubbles' Calming Jars
Make these calming jars to provide a soothing sensory break from the world.
Materials:
- Clean plastic jar with tight-fitting lid
- Warm water
- Clear glue or glycerin
- Coloured glitter and sequins
- Superglue (for sealing lid
Instructions:
- Fill jar 3/4 full with warm water
- Add 2-3 tablespoons clear glue or glycerin
- Add 1-2 tablespoons of coloured glitter
- Secure lid with superglue (adult help needed)
- Shake and watch the glitter swirl
- Practice 5 deep breaths until glitter settles
BONUS 3: Sydney the Lorikeet's Digital Card Creator
Tech-savvy Sydney shares how to create personalised digital cards to send to family and friends.
Materials:
- Tablet or computer
- Free app like Canva or Google Slides
- Digital drawing tools
- Family photos (optional)
Instructions:
- Open a free design platform like Canva
- Select a blank canvas or themed template
- Add seasonal or cultural elements that have meaning for you (eg bilbys, autumn leaves)
- Incorporate family photos if desired
- Add a personalised message
- Save and email to loved ones or print to give to your loved one in person
Stay connected with all the Taro and Friends characters by subscribing to our newsletter for more Australian-inspired activities, mindfulness tips, and special offers throughout the year.
Wishing you a peaceful, mindful week ahead from Bubbles the Koala and all the Taro and Friends crew.
