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Wellness Wednesday 5.20.2020

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Taking care of myself doesn’t mean “me first”, it means “me too”.

L. R. Knosts

We have heard it many times before on airplanes. The announcement that should the cabin pressure drop, it is important to put on your own mask before assisting others. There is a profound but simple lesson that can be derived from that message, and it is that we can’t help others for very long if we aren’t taking care of ourselves. The metaphor of the oxygen mask shows that prioritizing your own needs allows you to do more – for both yourself and for others.

Self care is essential to physical and mental wellbeing. Self care can be practiced in different ways. It can be nourishing your mind and body by eating healthy foods, exercising, and sleeping well. It can be inspiring your creativity by writing a poem, reading a book, creating art, or listening to music. It can be feeding your soul by taking the time to journal, meditate, do yoga, or developing a daily gratitude practice. It can be taking the time to unwind by taking a long bath, pouring yourself a glass of your favourite wine, or giving yourself some quiet time for reflection. It can be choosing to make time for the activities that spark joy and make you happy but that you often don’t prioritize. This could be calling a friend that you have been meaning to catch up with, going for a walk in the sun at lunch, watching the television show you have been wanting to watch, or treating yourself to a take out meal from a beloved restaurant. These are just some of the ways in which we can implement self care into our daily lives.

These are unique times and we need to focus on caring for our own needs as much as caring for the needs of our families, friends, and members of our community. We must cultivate a sense of compassion for ourselves and give ourselves the same kindness, patience, respect, and encouragement that we would give to others. Remember that we can not pour from an empty glass. The more we pour into our own glasses, the more we can share with those around us.

Be well,

Sandra Bosnar-Dale & Isabelle Kunicki
Co-Founders & Directors of The Clover School


Child with Paint Bottles

The Canadian Children’s Art Foundation is excited to launch its first National Painting Competition entitled “FANTASY WORLD”. For this theme, children are asked to express their vision of what a fantasy world may look like.

The entries will be evaluated in three age groups. The contest is open to all students ages 4-17.

Artwork will be juried by a distinguished panel of judges who are experts in their field, and based on artistic talent, creativity, and originality. The Canadian Children’s Art Foundation (CCAF) will reward the top 3 participants in every age group. All final art pieces selected, including those of the winners, will have their works professionally published in CCAF’s book, entitled “FANTASY WORLD”. The competition submission is open and it will be closed by May 29th, 2020.




Child with Headphones

Featuring intimate and soul-lifting interviews and conversations, the WE Well-being podcast series is an open-minded discussion that boosts grit and busts stigma around mental health. Hosted by Madame Sophie Grégoire Trudeau and developed to inspire, educate, and engage, it will challenge the way listeners think and talk about mental well-being.

In today’s uncertain times of heightened anxiety as we face COVID-19, this special podcast series offers listeners hands-on advice, tools and strategies to foster well-being in all corners of life. Featuring thought-provoking and informative conversations between mental health experts, advocates, and celebrities to help empower youth, educators, and families with tools to help support their well-being and the well-being of their community.

Episode one, Overcoming the Negative and Achieving Self-Love, is now available. It features guests Tessa Virtue and Megan Popovic. In Part 1 of this episode, Olympic figure skater Tessa Virtue talks with host Sophie Grégoire Trudeau about how she stayed committed to her ideals of health and strength on her path to becoming the best in the world.

In Part 2, Megan Popovic, Director of Athlete Wellbeing and Performance for the Toronto Maple Leaf Hockey Club, life coach, and mother of two, shares tips on how parents can help support their kids in building resiliency.




Stock Family

We are spending more time at home than ever before and we are all looking for new and creative ways to pass the time. This article is a resource that provides fifteen suggestions for exciting activities that you can plan and do at home with your family. From creating a shared family journal or time capsule to document this historic period in time, building a pillow fort, to a singalong or dance party and more, there are lots of ideas for family fun.




Taking a Hand

Together with donors, recipients, employees, partners, and volunteers, Canadian Blood Services is Canada’s lifeline. Their role is to provide lifesaving products and services in transfusion and transplantation for Canadian patients, and to safeguard Canada’s systems of life essentials in blood, plasma, stem cells, and organs and tissues.

You are able to show your support and give back to the community by donating blood. You are able to use the link below to schedule an appointment to donate. We can ensure that our front line workers in hospitals have what they need to help those in need.




Beach yoga

Namaste the Caribbean way with Thais Francis, the founder of Soca Yogz. Come ready to move, dance, sweat, and stretch!

Wednesday, May 20th at 3:00 pm PDT

Register by clicking the link below – and if you aren’t able to make it at that time, sign up for a replay to be sent to you!



Mindfulness Moment in Script Lettering
Person doing Yoga

Alo Yoga’s nonprofit Alo Gives is dedicated to bringing movement and mindfulness to kids of all ages. Alo Gives‘ free, Scholastic-approved videos are designed to be used in classrooms or at home to help introduce kids to the skills necessary to calm their minds and bodies, mute negativity, and promote learning. On their website you’ll find fun, inspiring yoga and mindfulness programs containing 5-minute videos as well as creative, thought-provoking printable worksheets.

Giving children of any age the skills to move and breathe helps them learn to confront challenge, amplify the positive, and be present, calm and clear-headed in the midst of challenge, fear, or frustration. These are powerful and life-altering skills for the leaders of tomorrow. Feel free to start at the beginning of a program and work through it or pick any video that’s inspiring in the moment.