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The practice of "mindfulness" is focusing your whole being and awareness on the present moment. You acknowledge and accept your feelings, thoughts, and bodily sensations.
Research now tells us that mindfulness can help us improve our abilities to pay attention, to calm down when we are upset, and to make better decisions. Mindfulness helps with emotional regulation and focus.
"Listen to the Bell"
"Listen to the Bell"
One of the easiest ways for kids to practice mindfulness is to focus on paying attention to what they hear. Play a sound by using a singing bowl, a bell, chimes, or on your phone for about 30 to 60 seconds and tell your children to listen carefully until they no longer hears the sound.
"Mindfulness 5-4-3-2-1"
"Mindfulness 5-4-3-2-1"
This technique is great to ground students, especially those that need help managing their anxiety or anger. Students look around their current surroundings and find five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. The idea is that once they finish listing all of the items, they will be more present and calm.
"Check Your Weather Report"
"Check Your Weather Report"
During this exercise, kids can observe their present state without overly identifying with their emotions. Sunny, rainy, stormy, calm, windy, tsunami? Children understand that they cannot change the weather outside and this helps them understand that we can't change our emotions or feelings either. But they can change how they relate to their emotions and feelings.
"Guided Meditations"
"Guided Meditations"
Have kids find a spot on a rug or yoga mat and lie down. Have them close they eyes and just breathe in and out. Read a guided meditation to help kids visualize a soothing beach or a calm walk through the forest. Within a few minutes, kids will find themselves more calm and relaxed.
Guided Relaxation Scripts
It might feel silly at first, but after a minute or so, everyone settles down and really gets into it! Dim the lights and make sure that everyone is in a comfortable position.
The guided relaxation scripts are written by Melissa Dormoy of ShambalaKids. Her meditation audios helps kids relieve stress and anxiety. They can improve self-esteem, help to feel great with mind, body, and spirit, and develop a positive attitude.
Try to read in a calm, soft, slow and rhythmic tone.
"Magic Bubble Blower Meditation"
"Magic Bubble Blower Meditation"
Use this guided imagery to to blow away any childhood worries. Read the script to your child in a gentle, loving voice at a slow pace. Take time to really savor each sentence.
"Loving Your Body"
"Loving Your Body"
This guided imagery helps to instill positive body concept. Read the script in a calm, relaxed voice and follow your child’s cues for the pace. Afterwards, this is a great time to discuss any feelings that your child had during the relaxation. Remember to stay positive and say uplifting things because your child will be in a very vulnerable state.
"Pausing to Understand Anger"
"Pausing to Understand Anger"
This guided imagery can help your child process his or her anger in a healthy way. When children learn how to do this at an early age, they develop lifelong tools for emotional regulation. Read this guided relaxation in a calm voice whenever your child might need it.
"Lakeside Meditation"
"Lakeside Meditation"
This guided imagery will help your child release any worry, sadness, or stress that he or she might be feeling. You can create a peaceful atmosphere by dimming the lights and playing soft soothing music in the background. Begin reading by taking a slow deep breath and using a relaxing, soft voice.
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