Facilitate the mindfulness activity by picking something that can be found in proximity and asking the students to examine that particular thing. SODA 5. Daily mindfulness for students: 6 activities, Why studying abroad is the best way to cement language skills, 4 tips to (immediately!) While it does take practice, setting aside time to cultivate mindfulness will reap benefits for your students and for yourself as a teacher. Out Loud Noting 8. what can you smell? OGNITIVE & AFFECTIVE MINDFULNESS SCALE FROM OHIO STATE U. ABC News: How I Went from Skeptic to Meditator, The Power and Practice of a Body Scan Meditation for Sleep. #rt-tpg-container-3996331525 .rt-layout-filter-container .rt-filter-sub-tax.sub-button-group .rt-filter-button-item{border-color:#000000;}#rt-tpg-container-3996331525.rt-tpg-container .layout17 .rt-holder .overlay a.tpg-zoom .fa{color:#000000;}#rt-tpg-container-3996331525 .rt-holder .read-more a {background-color:#000000;padding: 8px 15px;}#rt-tpg-container-3996331525 .pagination-list li a, #rt-tpg-container-3996331525 .layout12 .rt-meta a, This is a very meditative experience as you immerse yourself in someones art through your ears. Learn more about CAPS. #rt-tpg-container-3996331525 .post-content .post-title a:hover, Feel the sensations. Mindful gratitude is a quick mindfulness exercise that is sure to get you feeling not only gratitude but warmer and lighter towards the things and people you care about. Once again, find somewhere peaceful to sit or lay down. These techniques can be done virtually anytime and anywhere to help ease the stress and overwhelm of college life. Pay close attention to your chest. Next time you need to take a moment of pause, try one of these breathing exercises: Deep Breathing: Simply inhale slowly through your nose, then exhale slowly out through your mouth. .rt-modal-3996331525 .md-content > .rt-md-content-holder .rt-md-content, Its a small and simple exercise that can make a huge difference. Here are the following activities that will help them transition and become responsible children: As they begin their walk as independent individuals, mindful cooking is a great way to help them let go of any feeling that suggests they are limited. How To Become More Focused And Fight The Attention Crisis. One way to make this a habit is to choose specific times when you will slow down (such as at lunch break). Essentially, mindfulness is a way of being present in each moment, noticing what you are experiencingwith compassion and without judgement. Let them come and go. improve your boardwork, How to help your students with public speaking confidence: 3 tips. Start with your toes. For example, I breathe in peace. As you exhale, say something that you would like to get rid of. A quick mindfulness exercise you can easily integrate into your day is mindful driving. Here are some of the mindfulness activities for students in high school that are age-appropriate and fit well with their needs: The safari exercise is one of many mindfulness games that are a fun, practical, and useful tool to help students feel peace and develop a grateful perspective on the things around them. Inhale for 2 counts. Attentive game - this is an exercise which is suited to children as well as adults and whilst it may at first appear childish and simple, the faster the pace becomes, the more it requires to pay attention! But opting out of some of these cookies may affect your browsing experience. Place left hand on left knee. Bring your focus back to your stomach. "This is actually a form of meditation," says Martinez. Your email address will not be published. You can do this by paying close attention to your deep breathing, the muscles in your legs contracting and the handlebars under your hands. Balancing multiple classes on top of work, a social life, and a million other things is a lot to take on at once. Read Time: 4 minutes. Mindful breathing. #rt-tpg-container-3996331525 .isotope12 .rt-holder h3, #rt-tpg-container-3996331525 .carousel12 .rt-holder h3 {background-color:rgb(0,0,0);}#rt-tpg-container-3996331525 .pagination-list li a, #rt-tooltip-3996331525, #rt-tooltip-3996331525 .rt-tooltip-bottom:after{background-color:#000000;}#rt-tpg-container-3996331525 .rt-filter-item-wrap.rt-filter-button-wrap span.rt-filter-button-item, As with any new skill (though perhaps particularly in this case! Some of us wear rose-colored glasses, while others of us downplay our mindfulness. 2. Swimming is possibly the most effective exercise out there because it engages all of the boys muscles. The difference is, youre freeing yourself from labelling your thoughts good or bad. Intentionally practicing breathing slows your heart rate and can decrease your blood pressure. We also use third-party cookies that help us analyze and understand how you use this website. When the bell is rung, the class carries out a short mindful activity (breathing, stretching, check-in with their thoughts, etc). However, at the end of your exercise, youll have a beautiful creation to put on your wall. In the classroom, mindfulness helps develop a common language among teacher and students that can be used to work through moments of student stress or anxiety (Lets stop and take a breath, Was that a mindful decision?). Smile in the Mirror #11. #rt-tpg-container-3996331525 .rt-holder .rt-woo-info h3 a, #rt-tpg-container-3996331525 .rt-post-overlay .post-meta-user span, #rt-tpg-container-3996331525 .rt-layout-filter-container .rt-filter-wrap .rt-filter-item-wrap.rt-filter-dropdown-wrap .rt-filter-dropdown, Loving-kindness meditation Notice how the brief pause that comes from yawning feels. This category only includes cookies that ensures basic functionalities and security features of the website. Pinwheel Breathing: This exercise helps students practice deep breaths by using a pinwheel to show them how. Make a conscious effort to cultivate vocabulary for different emotions, especially when teaching children. As it turns out when we're stressed we take shallow breaths. Let go of your thoughts or what has weighed on you recently and just walk for the sake of walking without judgement or expectation. #rt-tpg-container-3996331525 .wc-carousel2 .rt-detail .rt-wc-add-to-cart, Is there any other surface they can step on? When you put on a smile and stand up straight, you end up feeling more capable of taking on the world. #rt-tpg-container-3996331525 .rt-read-more, The next time youre on your bike, why not try mindful cycling? Thich Nhat Hanh suggests: "With each step, a gentle wind blows." Waking up The first moments of waking are a wonderful time to practice mindfulness to greet the day: Arrange your body in a. Then, hold your breath for another 5 seconds before breathing out of your mouth for 5 seconds. Allow them to unload their thoughts to you as you give your friend your full attention. This exercise is about paying attention to how your body moves as you walk slowly. This is a way to ground yourself in the present moment and space. A good way to try something new on a consistent basis is to try a new recipe just once a week. Run your fingers over the edges to bring about a sense of connection with nature. Incorporating mindful practices in your classroom will be far easier if youre working on them in your own life. I get the feeling that my legs are truly engaged in what they are capable of, unlike walking around doing light exercise. In such activities like this, you teach the student to learn a new skill by replacing the hours of tech exposure with things that are productive for personal development. Try to identify your feelings. #rt-tpg-container-3996331525 .rt-tpg-isotope-buttons button, Bring your attention into your stomach area. Instead, notice them come and go freely. Proceed intentionally with the task at hand. Thats because youll find that you need to pay more attention to learning the skills you need to complete the new task. Simply be aware. Active Listening in the Workplace 2. The key is to let your mind wander but to focus on your breathing. After logging in you can close it and return to this page. 17. Notify me of follow-up comments by email. Attention Game 10. #rt-tpg-container-3996331525 .rt-holder .rt-woo-info h4 a:hover, #rt-tpg-container-3996331525.rt-tpg-container .rt-pagination-wrap .rt-cb-page-prev-next > *, Mindful Breathing at Your Desk 5.Mindful Eating Whilst at Work 6. Ask your students to observe the movements of natural things around them. If you need to drink some water, grab some water. Free Mindfulness Exercises Delivered Each Day. At a time when school and home pressures mean its not uncommon to see signs of stress amongst students, mindfulness has taken an important role in helping young learners move forward positively. As it turns out when were stressed we take shallow breaths. #rt-tpg-container-3996331525 .layout12 .rt-meta, Theres nothing quite like cleaning your environment to get you feeling present and grounded. Physical exercise doesnt need to be vigorous exercise; sometimes, the most useful physical exercise is simply getting up out of your chair and moving around for a little bit. Are your hands tense or tight. This is the essential part of the exercise, as it allows them to continue paying attention to the moment without their thoughts wandering off. To complete this exercise, breathe through your nose for 4 seconds, hold it for 7 seconds and then breathe out through your mouth for 8 seconds. Don't breathe deeply, just follow your normal breathing pattern. Take a moment to dedicate yourself to mindfulness. Begin by paying attention to your breathing. It may feel funny, but a fake yawn will lead to real ones. If you ignore your phone for the day youll get used to not checking it so frequently and youll have more time for other mindfulness exercises and will feel more attached to the present moment. Humans are great at remembering the negative. Its also important to remember to do so you come across as presentable and attentive. Give them the freedom to prepare and cook the food of their choice and demonstrate the things that seem hard for them. To start, instruct the children to sit down and take a breath. Set the stage for mindfulness by watching, "Teaching the ABCs of Attention, Balance, and Compassion by Susan Kaiser Greenland " together as a class. This exercise helps students relax, enhance focus on the tiniest detail, feel grateful, and gain awareness of their surroundings. To start, instruct the children to sit down and take a breath. #rt-tpg-container-3996331525 .rt-post-grid .post-title a:hover, Next time you need to get up and move, try one of these exercises: 5-4-3-2-1 is a great mindfulness exercise that can be done anywhere and it doesnt take long to do. As they are in a different age group, they require a different approach to help deal with the stress brought on by college applications and other academic and non-academic activities. You can do these mindfulness exercises whenever you feel like it and the best part is, many of them integrate not what youre doing on a daily basis anyway. The 5 5 5 mindful breathing is much like the 4 7 8 breathing technique although its a little more shallow and easier to complete. With that said, Ive put together a list of quick mindfulness exercises that anyone can practice whether youre a mindfulness pro or youre new to mindfulness. Ring a "mindfulness bell," or have a student ring the bell. Lift right hand up toward nose. This goes for you and your students. Repeat for several cycles until you feel a sense of calm. #rt-tpg-container-3996331525 .edd2 .rt-detail .rt-wc-add-to-cart, Order a free EF brochure. Thus, they require specific mindfulness activities that meet their needs, and here are just some of the few: First, you need to provide candles for your students or ask them to bring a candle of their choice for this mindfulness practice. Mindfulness is just the tool that allows you to reach the end goal which is being present, without judgement or thoughts of tomorrow. Anyone can do this exercise in a school or home setting. However, practice really does make perfect when it comes to practising mindfulness and these exercises are a gentle way to get started. In this case, that single point is the breath. In fact, playing video games is one of the best ways to become present. Now, have your students close their eyes and imagine they are breathing in the relaxing color and letting it fill their entire bodies. For more quick meditat. As soon as you get out of bed in the morning make your bed. #rt-tpg-container-3996331525 .rt-holder .rt-woo-info h3:hover, Gaze at candle for five to 10 minutes and let your mind . Simply take a leaf and study its shapes and how the veins feel under your fingers. Mindful breathing (4 7 8) Time to complete: 5 minutes. #rt-tpg-container-3996331525.rt-tpg-container .swiper-navigation .slider-btn, Another avenue to managing your mental health is visiting or contacting SUUs Counseling and Psychology Services (CAPS). While playing the music, the students have relevant questions like how many instruments they can hear. #rt-tpg-container-3996331525 .layout12 .rt-holder h3.entry-title, Listen to the sounds of the car and any smells that arise. T: Take a breath Take a deep breath in and out. Become completely immersed in the experience and imagine you are riding the waves of your own breath. Notice your belly going up and down at each breathing. Mr. Diddlydoo is going to ring a bell. Want to study a language abroad? Just a 5 or 10-minute daily mindfulness practice can help students reduce stress and anxiety, increase concentration and engagement, sleep better, improve social skills, and develop problem-solving and decision-making skills. #rt-tpg-container-3996331525 .rt-holder .read-more a, In fact, it can be very difficult to practise mindfulness on a consistent basis because most of us are hyper-busy trying to fulfil our obligations with work, relationships and bills, for example. "Purse" your lips, like you're going to . Have your student sit where they can place their fingertips on the desk or their knees. These cookies do not store any personal information. #rt-tpg-container-3996331525 .rt-post-overlay .post-meta-user, Morning Mindfulness Exercises (habits) #1. Muscle Relaxation: How often are we truly mindful of the muscles in our body? Take a breath. Physical exercises are another mindfulness activity to utilize when you are feeling stressed or overwhelmed. It's simple, easy to remember, and effective at calming students during stressful moments. To do this quick mindfulness exercise, find somewhere to sit or lay down and close your eyes. To begin, give the little ones candy. Whilst this may not sound like a mindfulness exercise, its probably one of the best quick mindfulness exercises you can do to be more present and connected with yourself. After being exposed to the practice of mindfulness for some time, older students may enjoy the chance to increase autonomy over the classs mindfulness practice. I hope you find them useful! Think of the brain as a two-story house. Breathing exercises also help kids focus and establish a calm state of mind. You might count up or down, close your eyes, breathe in through your nose and out through your mouth, etc. #rt-tpg-container-3996331525 .wc-carousel2 .rt-detail .rt-wc-add-to-cart, For more, check out these other mindfulness for teachers tips. Try and complete five cycles of this exercise and increase the cycles as needed. Allow them to breathe and help them feel the stillness and relaxation as they calm their emotions. The 5-4-3-2-1 Exercise. Dont be afraid of ritual, such as dimming the lights or using a bell to signify the beginning and end of an activity. Puzzles are a great way to sharpen the mind, but they're also a mindfulness practice. However, a very easy way to get started is to do a 10-minute mindful meditation. Notice the vibrations of the engine. Find a method that works for you and slows you down. Please log in again. Sitting or standing, ask your students to breathe deeply and . ), Do a body scan from your head to your toes, focusing on how your entire body is feeling. #rt-tpg-container-3996331525 .rt-holder .rt-woo-info h2 a, Use a bell with a sustained sound or a rain stick to encourage mindful listening. Repeat whatever is comforting to you. 2. Once you jump out of the pool, bring your awareness to how your whole body feels against the cool air. The benefits of colouring are many including improved focus, relaxation and the ability to get into a state of flow. You may experience long lost memories that evoke different emotions but just observe them. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"44ebb":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"44ebb":{"val":"var(--tcb-color-10)"}},"gradients":[]},"original":{"colors":{"44ebb":{"val":"rgb(57, 163, 209)","hsl":{"h":198,"s":0.62,"l":0.52,"a":1}}},"gradients":[]}}]}__CONFIG_colors_palette__, Instantly download all of our best worksheets, categorized by 8 topics, Includes writable fields to write your reflections, answers and journal entries, Organized by meditation, health, relationships, career, self-discovery, purpose and more. If you need to set a time limit, set a timer. #rt-tpg-container-3996331525 .rt-post-overlay .post-meta-user a, I do them because it takes practice over time to be present and to be able to let go of your thoughts. Repeat the process for the remaining four fingers. Imagine that you pick a point of the breath, and start to follow it. Start by helping your students to remain quiet and calm. For example, I breathe out stress. Repeat this exercise a few times. It is mandatory to procure user consent prior to running these cookies on your website. Its important to remember that mindfulness includes an attitude of non-judgment, or a sense of curious, open awareness without the overlay of good or bad, right or wrong, or that something should be different than it is. It also allows the older students to be in the present, have a sensory experience, gain self-awareness, and develop self-esteem that is highly needed to succeed in their chosen path. Body Scan Mindfulness Technique 3. 6. Save my name, email, and website in this browser for the next time I comment. Save my name, email, and website in this browser for the next time I comment. As you push down on your peddles, bring awareness to the downward thrust that runs down your legs. Mindfulness > Becoming present > Peaceful mind. Close your eyes and focus on your breathing, taking notice of how your body feels as you slowly breathe in and out. When you colour, all you can think about is the task at hand. 1. Trying something new also forces you to be present and brings your focus to the task at hand. Have participants take their socks and shoes off and walk around on the carpet or floor. Ideas, tips, and tools for language teachers around the world. #rt-tpg-container-3996331525 .rt-layout-filter-container .rt-filter-wrap .rt-filter-item-wrap.rt-filter-dropdown-wrap .rt-filter-dropdown .rt-filter-dropdown-item, Without trying to interject, simply sit back and listen to their replies without judgement or your own opinions. ), Savor a scent you enjoy (i.e., light a candle, brew a cup of tea, etc. Now move your attention to your thoughts, becoming aware of any that enter your mind. Mindful Listening 5. All you need to do is take a piece of fruit and spend some time slowly chewing it, noticing how the sweet and sharp flavours taste on your taste buds. what can you hear? As with the other mindfulness exercises, start small. More than just a typical dance, kids must focus on the songs rhythm and feel all their muscles contract as their body develops a memory of the rhythm. Notice your hands. #rt-tpg-container-3996331525 .rt-filter-item-wrap.rt-filter-button-wrap span.rt-filter-button-item, #rt-tpg-container-3996331525 .carousel8 .rt-holder:hover .rt-detail, Instead of mindlessly rolling through your week, you can become more mindful by jotting down what wins you had and what you could have done better. Sensory exercises are a great way to practice mindfulness by reaching out to immediate, tangible experiences. Awaken with Gratitude #3. This can negatively affect your family relationships but it can also cause you a lot of stress personally. A bird singing, a small noise coming from far, a small breeze on your face. Mindfulness is proven to increase productivity and self-awareness, which is needed for learners to be fully present and take bold steps in their studies. This could be starting a new sport, recipe or hobby. Students take one hand and fan it out as if they were trying to trace it on paper. #rt-tpg-container-3996331525 .edd1 .rt-holder .rt-img-holder .overlay .product-more ul li a, This exercise helps students develop happiness and positivity in kids. #rt-tpg-container-3996331525 .rt-post-box-media-style .post-meta-user, This website uses cookies to improve your experience while you navigate through the website. Notice how your body feels as you scan yourself. Try this for 10 minutes and youll no doubt feel much more grounded. Try any simple moves jumping jacks, stretching and concentrate on matching the rhythm of your breath to your movement. As an example, you could look to read fifty pages of an interesting or positive book, do something nice for someone and clear up a mess youve been meaning to do for a long time. Just see them for what they are and believe that they will come and then go away again. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. By scanning your body, you reconnect with your physical self whilst ending this quick mindfulness exercise feeling relaxed and grounded. Assign books about mindfulness, like Imaginations by Carolyn Clarke, as well. Incorporating mindfulness activities into school curricula would help build a peaceful school environment and produce well-rounded citizens of the country. Notice as you breath in. In this exercise, you need to allow them to process everything they put in and recognize how the food changed throughout the process. #rt-tpg-container-3996331525 .layout12 .post-meta-user i, Start with your head and then move down to your shoulders, arms, waist, legs and feet. Pingback: 15 Mental Health Reminders To Bookmark - ProjectEnergise.com, Your email address will not be published. #rt-tpg-container-3996331525 .rt-holder .rt-woo-info h4:hover{color:#000000 !important;}#rt-tpg-container-3996331525 .layout12 .rt-holder .tpg-excerpt,#rt-tpg-container-3996331525 .layout12 .tpg-excerpt,#rt-tpg-container-3996331525 .layout12 .rt-holder .post-content,#rt-tpg-container-3996331525 .rt-holder .rt-woo-info p,#rt-tpg-container-3996331525 .post-content p {color:#000000;}#rt-tpg-container-3996331525 .layout12 .rt-holder .post-meta-user, I personally dont meditate much at all but I still try to practise quick mindfulness exercises when I can. #rt-tpg-container-3996331525 .rt-holder .rt-woo-info h4{color:#000000;}#rt-tpg-container-3996331525 .layout12 .rt-holder h2.entry-title:hover, It can be a good idea to take note of your body language as your body language can often say more than the words from your mouth. There are many different ways you can perform mindful meditations including guided meditations. Guided Meditation 11. Why You Will Benefit From Helping Your Team and Employees Be Mindful 1. Take a few deep breaths once youre sat down in the drivers seat. 15 Mental Health Reminders To Bookmark - ProjectEnergise.com, Feng Shui For Your Mental Health (Easy To Apply), Whats The Point of Doing Anything? Asked My Son. This is a great tool for teaching students how to be mindful of their emotions and reactions. #rt-tpg-container-3996331525 .rt-read-more, But what is mindfulness? #rt-tpg-container-3996331525 .layout12 .rt-holder h2.entry-title a, During a tech break, you encourage the students to take a few deep breaths and teach them to appreciate the world off of their screens. This activity is great for bringing the mind back to the importance of our breath. #rt-tpg-container-3996331525 .wc2 .rt-detail .rt-wc-add-to-cart, Start by getting comfortable before taking in your surroundings. Music appreciation is also perfect for helping learners cope with student stress and anxiety. By moving rhythmically, your brain activity, heart rate, and nervous system begin to align and stabilize. Then, bring about awareness to the different sensations in your head before moving down to your shoulders, arms, fingers, chest, legs and feet. Here are 19 quick and effective mindfulness activities you can do with your class. Many scientists have created tests to figure out how mindful people tend to be, on average. Mindful eating helps you to appreciate the process of food growing and can bring about a sense of gratitude that youre able to acquire foods to nourish your body with. Enter the body scan. Count your breaths in and out for 3 seconds each time. How cold is it on your tongue? #rt-tpg-container-3996331525.rt-tpg-container .swiper-navigation .slider-btn, High school students often spend most of their time in front of computers or sliding through their mobile smartphones. A simple breathing technique to center yourself and calm your nervous system, the 4-7-8 breathing technique helps to provide a mindful moment through the experience of intentional breathing. How do they feel? #rt-tpg-container-3996331525 .layout12 .post-meta-user a {color:#000000;}, Copyright 2022 ProjectEnergise.com | Powered by Astra WordPress Theme, https://projectenergise.com/author/seanclarke/. You can also use it as a warm-up before longer mindfulness activities for students. Intention setting is considered one of the various quick mindfulness activities for students that require less effort. No matter what card you get, commit yourself to do that mindful exercise. If you're looking to incorporate more mindfulness exercises into your middle school counseling toolbox, start slowly and small! Pay attention to the subtle movements as you inhale and exhale. Upon waking, keep your eyes closed and stretch your limbs out paying close attention to how your muscles and ligaments feel as you extend your arms and legs. How do your clothes feel against your skin? #rt-tpg-container-3996331525 .layout12 .rt-holder h4.entry-title a, Exercise 1: One Minute of Mindfulness This is an easy mindfulness exercise, and one that you can do anytime throughout the day. As previously mentioned, being able to observe your thoughts free from judgment takes practice. Observe your thoughts, wherever they take you but dont judge them. #rt-tpg-container-3996331525.rt-tpg-container .swiper-pagination-bullet, Begin this mindfulness practice by allowing the children to decide on their own and create a list of their tasks. I personally love swimming because I feel as if Ive done a complete workout. Of course, its not a good idea to play video games too much, especially if you use them to escape reality but in moderation, I believe they can have huge benefits, not only related to mindfulness. Take the time to slow down each day. One way to do this is through 5-finger breathing. Notice your arms. Begin by settling into the space through mindful breath awareness and then draw your attention to your toes. #rt-tpg-container-3996331525 .layout12 .rt-holder h4.entry-title a:hover, We'll assume you're ok with this, but you can opt-out if you wish. Feel how the words vibrate on your lips. Do this activity for around thirty minutes a day and incorporate it with other exercises that require their five senses to work, just like a mindful walk in nature. 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