We loved meeting all of you this weekend at the Cider and Donut Festival, and as promised, here are the mindfulness exercises we discussed so you can do with your own kids. Remember, it’s always good to practice exercises when your kiddos are calm and regulated so that they have those tools under times of dysregulation and stress! Thank you to Lisa Levine of Child Pose Yoga for Kids for creating this.
SHAKE IT OUT
Have them wiggle their bodies for 20 seconds or more, put on some music, and be crazy together. The more we shake off stress and emotions, the calmer we will feel.
5 SENSES GROUNDING
This easy exercise is fun, and by focusing on the senses around them, they get out of their heads and into the exercise. Plus an added bonus is that they get to learn what the senses are!
5 things you can see
4 things you can hear
3 things you can feel
2 things you can smell
1 thing you can taste
TRACE THE HAND BREATHING
Move your finger slowly up and down, tracing your other hand. As you move up the finger, breathe in slowly, and as you move down the finger, breathe out slowly. Repeat for each finger.
BOX BREATHING
Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs.
Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
Step 3: Slowly exhale through your mouth for 4 seconds.
Step 4: Repeat steps 1 to 3 until you feel re-centered.
“I FEEL ______” MANTRA
Ask them what is a feeling they feel in their body…sadness, anger, tightness, etc, and then give them an opposite word (ie. calm, happy, grateful) and have them repeat three times “I Feel Calm in my body”. If you can have them do it before bed that’s a great way to practice it.
TREE POSE
The famous yoga pose is famous for a reason - it works on balance, stability, and calms us down. Bring one leg and rest that foot on the opposite leg, making sure not to place it on the knee – either above or below. Hold your arms out and try to balance on the other leg for as long as they can. Repeat on the other leg.
