Mindfulness means paying really close attention to what's happening right now. It's about noticing your thoughts, feelings, and the world without getting carried away. When we are not distracted and paying attention to the world around us, we discover things that are often hidden from our awareness!!
Tremendous things are in store for you, wonderful surprises await you!
--- Roald Dahl
Why do kids need mindfulness?
1. Improve Emotional regulation
2. Increase self-esteem
3. Decreased worry
4. Improved concentration
5. Increased body image
6. Improve Acceptance
7. Improve social skills
8. Make your mood better
9. Better decision making
let's dive into these mindfulness activities for kids🧘♀️🧘♂️
1. Breathing hands
Bring one hand up close to your nose, but without touching it. Feel your breath against your hand. How does it feel? Warm? Cool? Soft? Strong?.
Like a breeze or a dragon's snort? There is no right and wrong way of breathing- everyone breathes in their own way.
Do this for one minute. If you feel your mind is wandering away from paying attention to your breath, then gently bring your attention back to the feeling of the breath on your hand.
When the time is up, see how many words you can think of to describe the sensations you felt on your hand.
2. Tall as a Tree
You will need a little attention for this activity
Are you ready for a journey that will make you feel as strong and calm as a tall, mighty tree? Let's dive into the "Tall as a Tree" mindfulness activity!
🌳 Find Your Space
First, find a cozy spot where you won't be disturbed. It could be your room, a quiet corner, or even your backyard. Make sure you're comfortable.
🌳 Stand Strong
Stand up tall, just like a strong tree with its roots firmly planted. Imagine your feet growing into the ground like roots, giving you a solid base.
🌳 Breathe Deeply
Take a deep breath through your nose, feeling the air filling up your lungs like a balloon. Now, slowly breathe out through your mouth. Feel the air leaving your body, like the wind rustling through the leaves of a tree.
🌳 Sway Like a Tree
Now, imagine a gentle breeze blowing. Let your body sway softly from side to side, just like the branches of a tree moving with the wind. Feel how flexible and relaxed your body can be.
🌳 Notice Your Thoughts
As you sway, notice any thoughts or feelings that come into your mind, just like leaves falling from a tree. Don't worry about them; just watch them like you're observing clouds passing by.
🌳 Be Present
Take a moment to really look around. What do you see? Are there any sounds you can hear? Feel the ground under your feet. Be present at this moment, like a tree soaking up the sunshine.
🌳 Tree Strength
Imagine the strength of a tree. It stands tall through storms and sunny days, just like you handle different situations. Feel that strength inside you.
🌳 Express Gratitude
Think of something you're grateful for, like your family, friends, or your favorite activities. Just like a tree appreciates the rain and sunshine, think about the good things in your life.
🌳 Come Back Slowly
Gently stop swaying and stand still again. Take a few deep breaths, feeling the calm energy flowing through you.
🌳 Reflect
Sit down and think about how you felt during this mindfulness adventure. Did you feel calmer, stronger, or happier? Remember, just like trees, you can always come back to this activity whenever you want to feel grounded and peaceful.
You did an amazing job exploring mindfulness through the "Tall as a Tree" adventure! 🌳💚
3. Big Toe Boogie
Little dancer! 🕺🩰 Are you ready to boogie your worries away and have some mindful fun with the "Bog Toe Boogie"? Let's get grooving in this exciting mindfulness dance activity!
🎶 Create Your Dance Space
Find a comfy spot to dance freely, like your room or a clear space indoors or outdoors.
🎶 Warm-Up Moves
Start with gentle stretches and wiggles to wake up your body and get ready to dance.
🎶 Imagine the Bog
Close your eyes briefly and imagine a magical bog with squishy ground and shimmering water.
🎶 Bog Toe Boogie
Dance to your favorite music or your own rhythm, letting your "bog toes" wiggle, slide, and tap.
🎶 Feel the Rhythm
Pay attention to your body's movements and sensations as you dance, enjoying every step.
🎶 Express Joy and Release Worries
Dance with a smile, imagining worries turning into sparks and dancing away as you have fun.
4. Make your own Movies
Making your own movie does not mean, going and shooting it kiddos😄😄. Just think of a happy moment
The title of your movie is WHAT MAKES ME HAPPY.
Sit in a calm place
Sit in a calm place it could be any like your bed, study chair, garden, etc...
Close your eyes and think of a time you felt really happy.
Recall your memory
Picture where you were, who was with you, what you were doing, and how it felt. Watch this memory in your head for a couple of minutes, just as you might watch a movie on a big screen or tv.
Feel the Happiness
You are in your memory and now start noticing, how your body is feeling. Where do you feel your happiness? In your chest? Your belly? Your toes?. Do you know if you are feeling happy then your whole body feels it and glows warm.
5. Bedtime sighs
Let's dive into the "Sweet Dreams Sighs" mindfulness activity to help you drift off into dreamland with a smile.
🌙 Set the Scene
Get ready for bed and snuggle into your comfy sheets. Make sure your room is dimly lit, creating a peaceful atmosphere.
🌙 Soft Breaths
Lie down comfortably and take a deep, slow breath through your nose. Imagine you're smelling the sweetest flower. Then, exhale gently through your mouth, like you're blowing a soft breeze.
🌙 Cloud Gazing
Close your eyes and picture fluffy clouds in a clear blue sky. With each breath, imagine a cloud gently passing by, carrying away any thoughts or worries.
🌙 Sleepy Sighs
Take a deep breath again and let out a sleepy sigh as you exhale. Imagine your sigh carrying away any restlessness, leaving only peacefulness behind.
🌙 Body Relaxation
Starting from your toes, imagine a warm, soft light moving up your body. As it touches each part, feel that area relax and melt into the bed. Your body is getting ready for a cozy sleep.
🌙 Gratitude Time
Think about three things that made you smile today. It could be something as simple as a hug, a kind word, or a fun moment. Feel your heart fill with warmth and gratitude.
🌙 Good Night Wishes
Before you drift off to sleep, send some good wishes to the people you love. Imagine them feeling happy and peaceful, just like you.
🌙 Mindful Magic
As you close your eyes, imagine a magical bubble of peace surrounding you. Inside this bubble, you're safe and calm, ready to have the sweetest dreams.
🌙 Sleepy Smiles
Now, let a soft smile curl up on your lips. Feel the happiness in your heart as you get ready to fall asleep.
6. Treasure Hunt
🌼 Exploring the Outdoors
When you're in a garden or a park, turn your adventure mode on!
🌼 Seek and Spot
Challenge yourself to find all sorts of things, from big to tiny. It's like being a treasure hunter!
🌼 Treasures Everywhere
Remember, anything you find is like a treasure. It could be a leaf, a flower, a pebble, or even a little bug.
🌼 10-Minute Challenge
Set a timer for 10 minutes and go on a treasure hunt spree. Keep your eyes wide open!
🌼 Recording Treasures
After your adventure, grab a paper and pen. Write down everything you found. What was the biggest thing? The tiniest? The most interesting?
🌼 Nature's Beauty
Take a moment to remember the most beautiful thing you spotted. Was it a colorful flower or a shiny rock?
🌼 Treasure Memories
This activity shows that treasures aren't just gold and gems – they're all around us if we pause to notice. Next time you're outside, you'll have a treasure hunter's eyes.
So, let's embark on a treasure hunt and discover the wonderful surprises that nature has in store for us! 🌳🌼🔍
7. Flower Power🌺
Are you ready to unleash your "Flower Power" and dive into a world of mindfulness surrounded by colorful petals? Let's get started on this wonderful journey of calm and beauty!
🌺 Find Your Flower Spot
Head outdoors to a garden, park, or even a sunny corner of your backyard. Find a place where you can be close to flowers.
🌺 Flower Gazing
Sit or stand comfortably near a flower. Take a few deep breaths and focus your attention on the flower's vibrant colors, delicate petals, and unique shape.
🌺 Breathe in the Scent
Gently lean closer to the flower and take a slow, deep breath in through your nose. Feel the sweet aroma of the flower fills your senses. Let go of any other thoughts and just enjoy this scent.
🌺 Mindful Observation
Take your time to observe the flower closely. Notice the details – the lines on the petals, the different shades of color, and the tiny drops of dew if it's morning.
🌺 Listen to Nature
Close your eyes and listen to the sounds around you. Hear the birds chirping, the rustling leaves, or even the gentle buzz of bees near the flowers.
🌺 Petal by Petal Calmness
Imagine each petal of the flower holds a little bit of calmness. As you look at each petal, imagine it sending you a wave of tranquility. Feel your body relaxing with each petal you 'absorb.'
🌺 Express Your Gratitude
Think about how amazing it is that nature creates such beautiful flowers. Feel grateful for this moment of peacefulness and for the flowers that bring joy to the world.
🌺 Share the Calmness
If you'd like, share your mindfulness adventure with a friend or family member. You can tell them about the flower's beauty and the sense of calm you experienced.
🌺 Carry the Flower Power
As you head back inside, remember the calmness you felt during your "Flower Power" adventure. Carry this feeling with you through the rest of your day. 🌸🌼🌺
8. Welcome to the inner weather 🌈🌦️🌞
You are invited to discover your "Inner Weather"
Are you ready to embark on a fascinating journey to discover your "Inner Weather"? Just like how the sky changes, our feelings can too. Let's learn to observe our emotions like weather patterns and find our calm center amidst it all.
🌈 Find Your Quiet Place
Choose a cozy spot where you can sit comfortably. It's your special spot to explore your feelings.
🌈 Close Your Eyes
Gently close your eyes, like a butterfly resting its wings. Take a deep breath in and let it out slowly.
🌈 Embrace Your Inner Weather
Imagine your feelings as different kinds of weather. Are you feeling sunny and happy, like a clear blue sky? Or maybe a little cloudy, like when thoughts drift by?
🌈 Notice the Storms and Sunshine
Just like the weather changes, so do our emotions. Notice any stormy feelings, like rain clouds or thunder. Also, spot the sunshine moments, like a warm hug from the sun.
🌈 Be a Weather Watcher
Observe your feelings without judging them. You're like a weather reporter describing what's happening inside you.
🌈 Find Your Calm Center
Imagine a calm, peaceful place within you. It's like a cozy shelter where you can sit and watch the weather pass by.
🌈 Breathe in the Calm
Take a few deep breaths, imagining each breath bringing calmness to your inner world. Feel your calm center growing stronger.
🌈 Accept and Let Go
Remember, just like the weather changes, feelings come and go. Accept them without holding on, letting them drift away like passing clouds.
🌈 Open Your Eyes
When you're ready, gently open your eyes, feeling refreshed and more connected to your inner world.
🌈 Carry Your Calm
As you continue your day, know that you can always return to your calm center whenever you want. 🌈🌦️🌞
9. A little, A little More, A Lot!!
It's great fun to do this activity in a group, or you could also do it with just one friend.
This activity lets you explore how emotions show in your body. It's a fun way to learn about your feelings and how your body talks to you! 🌟🎭
🎭 Find Your Space
Choose a roomy area in your home where you can move freely.
🎭 Call Out Emotions
Have a teacher or friend call out emotions like "angry" or "happy."
🎭 Little Emotion
Start with "a little" of the emotion. Move and let your body show a hint of that feeling.
🎭 A Bit More
Move to "a little more" of the emotion. How does your body express a stronger feeling?
🎭Body Blast
Try "a lot" of the emotion. Move to show a big dose of that feeling.
🎭 Notice Differences
Feel how your body reacts as the emotion's intensity changes.
🎭 Body Signals
Pay attention to where in your body you feel each emotion.
🎭 Try More Emotions
Repeat for other feelings like "calm," "excited," or "sad."
🎭 Learn About Feelings
Understand how emotions feel and where you sense them.
10. Share the Care
"Nature Empathy Art" for Kids 🌿🎨
A fun mindfulness activity for kids, teaching them to understand and support others by connecting with feelings through nature-inspired art.
🏞️Imagine and Connect
Close your eyes 😴👀 and think about a friend who might be feeling down. Imagine their emotions and try to feel them too.
🏞️ Nature Treasures
Head outside 🏞️🌼 and collect cool things like leaves, flowers, or pebbles. These will show your feelings and your friend's feelings.
🏞️Feel and Reflect
Sit quietly 🧘♂️🤫 and use the "Empathy Reflection" sheet. Answer questions about your friend's feelings and your own.
🏞️ Create Together
Arrange your findings in a pattern that shows your feelings and your friends. Use colors to express emotions 🎨😊.
🏞️ Share and Care
Look at your art 🖼️❤️ and think about how to support your friend. Maybe show them or let them remind you to be kind.
11. Three Good things
This activity recalls us that, even when we are feeling down, there are things to feel good about.
By recognizing three good things, they develop a mindset of gratitude and resilience.
To Perform this Activity (10 minutes)
👏 Sit Comfortably
Find a quiet and comfortable spot to sit. Encourage the kids to sit with their backs straight and close their eyes if they're comfortable doing so.
👏 Put it in a basket
Imagine you have a special bucket and now put all the good feelings in the bucket.
What are three things that made them feel happy, proud, or grateful?
These could be simple things like a kind word from a friend, a delicious snack, a sunny day, a funny moment, or a small achievement.
You can also perform this activity by journalizing, group sharing, and through Discussions.
👏 Journaling or Drawing (15 minutes)
👏 Reflect on Writing
Provide each child with a piece of paper and coloring supplies. Ask them to write down or draw their three good things. Encourage them to be specific and elaborate on why each thing made them feel good.
👏 Decorate Your List
Invite them to add colors, doodles, or decorations to their journal entry to make them visually appealing and engaging.
👏 Group Sharing (10 minutes)
👏 Show and Tell
Allow each child to share their journal entry with the group, explaining why each of their three good things is meaningful to them.
👏 Discussion (5 minutes)
👏 Discuss Feelings
After each child has shared, lead a brief discussion about how focusing on positive things can shift their mood and perspective, even on challenging days.
👏 Encourage Gratitude
Talk about how recognizing these small, positive moments can help them feel more grateful and uplifted overall.
Encourage the kids to continue this practice whenever they're feeling down, as it's a great way to boost their spirits and cultivate a positive outlook.
The "Three Good Things" activity is a simple but effective way to introduce kids to the power of gratitude and mindfulness, teaching them to find the silver lining even in challenging moments.
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