Move and Meditate

09/04/2026

I love this post. Which sense grounds you the most? Let me know in the comments

According to scientific research in nature therapy and ecopsychology, interacting with natural environments can significantly support mental, physical, and functional health. Studies show that hearing birdsong can improve focus and restore cognitive energy, while exposure to green spaces can lower heart rate and blood pressure, reflecting our innate biological connection to nature.

The scent of trees, through compounds like phytoncides, has been found to reduce cortisol levels and decrease anxiety, and contact with soil microbes such as Mycobacterium vaccae may help stimulate serotonin production in the brain.

While practices like grounding, or walking barefoot on grass, show some emerging evidence for reducing inflammation, the research is still developing, but exposure to morning sunlight is well established in regulating circadian rhythms and balancing key hormones like melatonin, serotonin, and cortisol.

Overall, these findings suggest that simple, everyday interactions with nature can play a powerful role in supporting the nervous system and overall well-being.

06/04/2026

April is Stress Awareness Month, and while we often think of stress as an "adult thing," our children feel it too. Between school, friendships, and a busy world, their little nervous systems can sometimes get a bit overloaded.

At Move and Meditate, we’re big believers that the best tools for a calm mind are the ones we learn early. It’s not about sitting perfectly still (we know that’s not always realistic!); it’s about helping kids understand their big feelings through movement and play.

Try This at Home: "The Balloon Breath" 🎈
Next time things feel a bit "big" or overwhelming, try this quick 1-minute reset together:

Imagine a Balloon: Ask your child to pick their favourite colour balloon.

Blow it Up: Take a big breath in through the nose and pretend to blow that "balloon" up as big as the room.

Let it Fly: On the exhale, make a phew or whoosh sound as the balloon flies all around the room, letting all that fizzy energy out of their body.

We'll be sharing a few more relaxation techniques throughout April - let us know if you try any of these with your child x

03/04/2026

- Wishing all our children and their families a magical Easter weekend!

As the world outside begins to wake up and the days stretch a little longer, we’re taking a moment to appreciate the season of renewal. Easter isn't just about the long weekend; it’s a beautiful reminder of our own capacity to hit the reset button, breathe a little deeper, and start fresh.

Whether you’re spending the day in quiet reflection, enjoying a mindful walk in the crisp spring air, or simply savoring a slower pace with loved ones, we hope your day is filled with a sense of peace and groundedness.

A Little Moment for You - if the bank holiday feels a bit hectic, try this:

1. Pause what you’re doing.
2. Inhale for four counts, feeling the chest expand.
3. Exhale for six, letting go of any tension in your shoulders.

Looking forward to seeing you after the Easter break.

Tammy x
www.moveandmeditate.uk

02/04/2026

In honour of World Autism Day, we’re celebrating the beautiful diversity of the human mind. At Move and Meditate, our philosophy has always been that there is no "right" way to move or a "perfect" way to sit in silence.
For the neurodivergent community, finding a sense of calm can sometimes feel like a challenge in a world that’s often too loud, too bright, or too fast. Today, we want to reaffirm our commitment to creating a space where everyone feels safe to show up exactly as they are.
Our weekly classes are perfect for everyone; there is no pressure, just calmness and inclusivity. If you would like to try out our classes at Beam, Hertford please book at www.moveandmeditate.uk. Or for an informal chat, please call me on 07883 400433.
Tammy x

30/03/2026

Calling all Home Educators!

Did you know that there is a children's music, meditation and relaxation class every week in Hertford? We are now taking bookings for April and hold 2 classes a week - on a Tuesday afternoon and a Wednesday morning.

At Move and Meditate, all children are welcome. Many of our participants are neurodiverse, have anxiety or just need that little extra support.

Empower your child with the skills to relax, practice meditation and unwind, in a fun, safe environment. Booking essential. www.moveandmeditate.uk
One to One sessions also available x

27/03/2026

Schools out!
Now that schools have finally broken up, it's time to focus on relaxation and reducing any anxiety that may have built up over the last term.
At Move and Meditate, we know how stressful some children find school. And that's why we are starting a new AFTER SCHOOL session on Tuesdays from April.
Empower your child with the skills to relax, practice meditation and unwind, in a fun, safe environment. All children welcome. Booking essential. www.moveandmeditate.uk

24/03/2026

🐣✨ Easter Special Tomorrow ✨🐣

Join us for our last class of term with a little Easter magic 🐰💛

Fun, movement, relaxation and a few Easter treats too 🍫✨

Can’t wait to see all your lovely faces for a special end of term session 🫶🏼

24/03/2026

🚨New Tuesday After-School Class to brush off the school day cobwebs! 🚨
We are so excited to launch a brand-new after school session specifically for 4 to 13-year-olds!

Move and Meditate classes focus on music, relaxation and movement - they are the perfect way for your child to shake off the school day, release any wobbly feelings and help them to transition into a peaceful evening. We welcome all children – our classes are shown to be particularly helpful for those who are neurodivergent, suffer with anxiety or generally just need a little extra helping hand to relax.

Starting on 21 April 2026, we’ll be meeting on Tuesdays at Beam, Hertford 4.10pm-4.55pm.

Bookings can be made online at www.moveandmeditate.uk or please call Tammy on 07883 400433 for more information.

18/03/2026

13/03/2026

🚨New Tuesday After-School Class! 🚨
We are launching a brand-new after school session specifically for 4 to 13-year-olds!
Starting on 21 April 2026, we’ll be meeting on:
Tuesdays at Beam, Hertford 4.10pm-4.55pm.
It’s the perfect way for them to shake off the school day, release any wobbly feelings and help them to transition into a peaceful evening.
We welcome all children – our classes are shown to be particularly helpful for those who are neurodivergent, suffer with anxiety or generally just need a little extra helping hand to relax.
Bookings can be made online at www.moveandmeditate.uk or please call Tammy on 07883 400433 for more information.