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5 Simple Mindfulness Activities for Children
As adults, we’re all looking for more ways to be mindful. In a world when things often become stressful and fast-paced, it’s normal to seek ways to slow down and relax the mind.
When we practice mindfulness with our children, we’re equipping them with self-soothing tools that will last them a lifetime! By assisting them to create space in their lives to reflect and relax, they will be much better able to avoid stress as adults.
In this post, we’re going to discuss 5 simple mindfulness activities for children that you can practice anytime, anywhere.
1. Bumblebee Breath
Bumblebee breath is a method of practicing pranayama (controlled breathing). By bringing attention to the breath, we’re able to shut out distractions and things that might be making us feel stressed. The fact that we get to make a fun noise at the same time is what makes this method of pranayama a wonderful practice for children!
1. Sit or lay in a comfortable and relaxed position
2. Close the eyes or keep them open - whichever feels better!
3. Take a big breath in through the nose
4. Breathe out through the nose whilst humming
The longer the exhale the better! It’s a quick and effective way to calm the nervous system.
2. Tracing Fingers
This activity is great for younger children! Not only will it introduce them to the world of mindfulness, but it will help to improve their concentration and hand-eye coordination.
1. Sit opposite your child
2. Both of you reach one arm in front of you and place your palms against each other
3. Using your other hand, trace around your fingers and back again
4. For an added mindful element, inhale as you trace up and exhale as you trace back down
3. Reflecting on the Day
Taking a little time to reflect before bed is a great way to spend time together whilst appreciating all of the wonderful things that happened over the course of the day.
Simply ask your child questions about their day that will encourage them to think about the activities they’ve done, what they enjoyed, and the different feelings that they encountered.
Here are a few examples:
1. What did you most enjoy doing today?
2. Is there anything that you wish had gone differently today?
3. When were you happiest today?
4. What was your favorite meal today?
You might need to re-word these questions depending on the age of your child.
4. The Grateful Game
Playing the grateful game is a fun breakfast activity that will help the whole family to start the day feeling positive, encouraged, and grateful for the wonderful things around them.
Take it in turns to name something that you’re grateful for. If you want to take it a step further, you ask your children why they’re grateful for this thing.
5. A Mindful Walk
Taking a mindful walk will get you outside, connecting with nature, and spending quality time together - what’s not to love!
To take a mindful walk, grab a piece of paper and a pen, then head outside. Pick one of the five senses - we’ll use ‘hearing’ as an example - and ask your children to write down everything that they hear during the walk.
Getting your children to tune into their senses is an easy way to help them feel grounded, relaxed, and connected to the world around them.
Do you practice mindfulness with your children? We’d love to hear about the activities that you do together!