WELLNESS FRAMEWORK
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BODY
BODY
Here are some activities & resources you can partake in
Hobbies: A hobby is an activity, interest, or pastime that is undertaken for pleasure or relaxation, done during one's own leisure time.
Examples: Puzzles, beading, sewing, dance, song, gardening, reading, vacations,
Exercise: Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness.
Examples: Walking, running, swimming, pickleball, tennis, hockey, skating, yoga, soccer,
Self Reflection: is taking the time to think about, meditate on, evaluate, and give serious thought to your behaviors, thoughts, attitudes, motivations, and desires.
Examples: Smudging, Journal, mindfulness activities, self-centered affirmations, personal goals, taking breaks, gratitude practices
Community: it’s a group of people with something in common. That shared factor could be family, employer, geography, faith, race, or life stage.
Family, Elders, Connecting with friends, Social Activities, Potluck, Social committee, land-based learning, recognition,
MIND
MIND
Calming Techniques:
Examples:
Exercise
Music
Examples: Make a playlist, play an instrument
Breathing techniques
Meditation
Cree Meditation
Daily laughs
Connect with those around you who bring out laughter
Daily inspiration quotes and affirmations
Apps:
Calm
Headspace
I am (daily affirmations)
https://apps.apple.com/us/app/i-am-daily-affirmations/id874656917
Stress management
MESC developed Financial Literacy (investing, saving, RRSPS)
https://youtu.be/4fpy2KZmj_k?si=ZxvT9wl6ATg1g_JO
Self Awareness Check
What is self-awareness
https://youtu.be/brhl49ERDTA?si=ZKEM67KGYsJUsjH4
Focused activities
Puzzles
painting/drawing
Beading
Sewing
https://www.jigsawplanet.com/?rc=play&pid=04fe115b9808
Pray/Smudge
Smudging with medicines
Sweetgrass
Sage
Fungus
Prayer songs
https://youtu.be/twe1AtznAzc?si=3JvyQo67W-Kpddfn
Grounding Techniques
Put hands in water
5-4-3-2-1 Exercise
Body Awareness
Medicine Picking
https://www.healthline.com/health/grounding-techniques#physical-techniques
https://www.therapistaid.com/therapy-article/grounding-techniques-article
Reflection:
Journaling
Positive self talk:
Bulletin Board positivity at the workplace
Setting goals:
Setting Goals
Counseling:
Immediate access, short term access
Maskwacis Mobile Health
Maskwacis Counselling Services
Young Spirit Winds
Kids Help Line
List of approved NIHB Psychologists
Talking with a knowledge keeper
connect with an Elder or an in house Elder/Auntie
Practice Gratitude
App: ‘Gratitude Journal Prompts’
Gratitude Exercises
https://www.therapistaid.com/therapy-worksheet/gratitude-exercises
Connectedness:
Being in nature
Go for a walk/hike
Connect to mother earth
Support groups
MESC Parent Advisory
Early Years
Community wellness
Self Care:
Set up a proper sleep schedule and routine
Take rest days or health days to prioritize your wellbeing
Keeping the mind active - what does this look like for you?
Balancing work and personal life
District wide email policy; no emails after 4:30.
https://globalnews.ca/news/10427738/canada-wants-right-to-disconnect/
Financial Health:
Debt management
Wipe out your debts
Debt can make it hard to keep your financial goals on track. If you’re not sure how to manage your debt, credit counselling may be able to help.
Your Canada Life plan gives you access to certified credit counsellors who you can talk with confidentially, free of charge.
Access this service by calling:
Credit Counselling Society at 1-877-636-8999
SPIRIT
SPIRIT
Hobbies: A hobby is an activity, interest, or pastime that is undertaken for pleasure or relaxation, done during one's own leisure time.
Reading
Journaling
Zen Coloring
Music
Podcast
Audio Books
Medicine picking
Creating art
Beading
Travel
Self Reflection: is taking the time to think about, meditate on, evaluate, and give serious thought to your behaviors, thoughts, attitudes, motivations, and desires.
Prayer
Smudging
Meditation
Mindfulness
Therapy or Counselling supports
Self-reflection time
Food-nourishing, your body is your temple
Fasting
Gratitude practice
Deep Breathing
Letting go
Power of Positivity
Feng Shui
Give thanks
Set intentions
Channelling Emotions
Building good habits
https://www.amazon.ca/Atomic-Habits-Proven-Build-Break/dp/0735211299 (book)
Community: it’s a group of people with something in common. That shared factor could be family, employer, geography, faith, race, or life stage.
Organized religion
Sweats
Ceremonies
Community Support Groups
Acts of Kindness
Connecting with the land
Storytelling
Cultural teachings
Sharing circle
Cree Classes
Dancing
Humor
Volunteering
Service projects
Book Club
Walk and talk (walk during a staff mtg. Ie, by the lake park)
Meet and Eat
Supper/Lunch Clubs
Sewing and beading classes, workshops
Live videos/audios of elders storytelling
HEART
HEART
Here are some activities & resources you can partake in
Eg. Hobbies: A hobby is an activity, interest, or pastime that is undertaken for pleasure or relaxation, done during one's own leisure time.
Examples: Puzzles, beading, sewing, dance, song, gardening, reading, vacations,
Meditation & Gratitude Practices: involves focusing or clearing your mind using a combination of mental and physical techniques. Depending on the type of meditation you choose, you can meditate to relax, reduce anxiety and stress, and more.
Examples: Relaxation, mindfulness activities. Gratitude practices. Self Centred Affirmations, yoga, connection, daily meditations
Connection: the fact of being or feeling socially, emotionally, spiritually, or professionally linked with others or relationships.
Examples: Time with family, connecting with friends, social committee, coffee talk, social groups & gatherings
Cultural fulfillment: Whether connecting with elders, and practicing ceremony. Learning the Nehiyaw language and traditions of/ other tribes is an important aspect to a happy fulfilling life.
Examples: Language PD, cultural spaces, medicine picking,
Potlucks, and smudging. Having nice outdoor space to take breaks. Cultural expression such as song and dance.
Exercise: Exercise or any physical activity is important for heart health and the release of feel good brain chemicals. Additional benefits are longevity and flexibility.
Examples: Walking, dancing, gardening and healthy eating.
LIFESTYLE
LIFESTYLE
Hobbies: A physical hobby is an activity, interest, or pastime that promotes good health, wellbeing and encourages you to move your body. It is undertaken for pleasure or relaxation and done during one's own leisure time.
Gardening: A relaxing hobby that connects you to nature and provides light physical activity.
DIY Home Projects: Building, repairing, or creating items for your home provides a sense of accomplishment and practical movement.
Dance: A fun way to express creativity, improve coordination, and get cardiovascular exercise.
How-to Guide: The Old Farmer's Almanac: Gardening for Beginners
Resource Hub: The Family Handyman: DIY Tips and Ideas
Tutorial Site: Steezy Studio - Learn to Dance Online
Exercise: Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness.
Bodyweight Fitness: A simple, effective way to build strength anywhere without equipment.
Brisk Walking: A low-impact, accessible form of cardio that improves heart health and mental wellbeing.
Yoga: Improves flexibility, strength, and mental focus through a series of postures and breathing exercises.
Step-by-Step Routine: NHS Strength and Flex Exercises
Guide & Plan: Verywell Fit: How to Start a Walking Program
Video Library: Yoga with Adriene (YouTube)
Community: it’s a group of people with something in common. That shared factor could be family, employer, geography, faith, race, or life stage.
Join a Local Club or Team: Connect with people who share your interests, from sports to book clubs.
Volunteer: Giving your time to a cause creates purpose and connects you with like-minded people.
Community Gardening: Work alongside neighbors to grow food and beautify shared spaces.
Finding Tool: Meetup: Find groups near you
Resource: VolunteerMatch: Find Opportunities
Community resources:Pigeon lake/Samson community information
How to Find:Community Gardening Association
COMMITMENT
COMMITMENT
Hobbies: A physical hobby is an activity, interest, or pastime that promotes good health, wellbeing and encourages you to move your body. It is undertaken for pleasure or relaxation and done during one's own leisure time.
Martial Arts (ex: Karate, Jiu-Jitsu)
- Learning an Instrument (ex: Piano, Guitar)
- Training for a Marathon or Triathlon
- Mastering a Craft (ex: Beading, Pottery, Woodworking)
- Joining a Theater Group
- Set SMART Goals
Exercise: Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness.
- Weightlifting Programs (e.g., 5x5, Starting Strength)
- Yoga Practice (e.g., 30-day challenges)
- CrossFit
- Swimming with a Club
- Climbing Training Plans
-Track Progress
Community: it’s a group of people with something in common. That shared factor could be family, employer, geography, faith, race, or life stage.
Community involvement that requires regular attendance, relationship-building, and contribution over time. Often creates a sense of belonging and shared purpose.
Mentorship or Coaching
Joining a Community Garden
Volunteering Weekly
PERSONAL AWARENESS
PERSONAL AWARENESS
Personal awareness is the ongoing process of understanding your thoughts, emotions, values, habits, and patterns, and how they affect your behavior and relationships. It’s foundational for personal growth, emotional intelligence, and making conscious choices.
Hobbies: A physical hobby is an activity, interest, or pastime that promotes good health, wellbeing and encourages you to move your body. It is undertaken for pleasure or relaxation and done during one's own leisure time.
Walking or hiking in nature (mindful movement)
Journaling about hobby experiences (reflection on progress or enjoyment)
Learning a new physical skill (e.g. dance, martial arts) and noticing mental reactions to challenge or frustration
Solo travel or exploration (new environments heighten awareness)
Explore Nature trails
Exercise: Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness.
Yoga (connecting breath, body, and thoughts)
Mindful running or walking (noticing thoughts/emotions during movement
Somatic movement practices (focus on internal experience of movement)
Body scan meditation
Community: it’s a group of people with something in common. That shared factor could be family, employer, geography, faith, race, or life stage.
Attending peer support groups
Practicing active listening in conversation (observe your responses and habits)
Volunteer work (how do you feel when you contribute?)
Participating in spiritual practices (Sweats, ceremonies -reflect on values and beliefs)
Peer support groups
KNOWLEDGE
KNOWLEDGE
Hobbies: A physical hobby is an activity, interest, or pastime that promotes good health, wellbeing and encourages you to move your body. It is undertaken for pleasure or relaxation and done during one's own leisure time.
Learning a New Language: Challenges the brain, improves memory, and opens doors to new cultures.
Playing Strategic Games: Games like chess improve problem-solving, strategic thinking, and concentration.
Reading & Joining a Book Club: Expands knowledge and perspective while providing social intellectual engagement.
App & Website: Duolingo: Learn a language for free
Platform to Play & Learn: Chess.com - Learn, Play, and Master Chess
Finding Tool: Meetup: Book Clubs or Goodreads: Find a Book Club
Exercise: Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness.
Online Learning Courses: Structured learning on thousands of topics from world-class universities and companies.
Podcasts on Diverse Topics: An easy way to learn about new subjects, current events, and deep dives into history or science during your commute or chores.
Daily Crossword/Puzzle: A quick, daily workout for your brain to improve vocabulary and critical thinking.
Course Platform: Coursera: Build Skills with Online Courses
Resource Hub: BBC Podcasts or Spotify: Educational Podcasts
Daily Puzzle: The New York Times Crossword (Some free, subscription for all)
Community: it’s a group of people with something in common. That shared factor could be family, employer, geography, faith, race, or life stage.
Attending Local Lectures or Workshops: Many museums, libraries, and universities host free or low-cost talks on fascinating topics.
Participating in a Debate or Discussion Forum: Engages critical thinking and exposes you to diverse viewpoints in a structured environment.
Joining a Professional Network or Association: Connects you with peers in your field for knowledge sharing and career development.
Finding Tool: Eventbrite: Search "Lectures" or "Workshops"
Online Forum Example: Reddit: r/ChangeMyView
Finding Tool: Meetup: Tech, Data, Writing Groups or LinkedIn Groups
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