Mindfulness Exercise

Mindfulness Exercises

Here's a children's activity guide for emotional development and self-awareness through mindfulness exercises:

Activity: Mindful Moments Ages: 6-12 years old

Materials Needed:

       · Comfortable seating or cushions

       · Timer or stopwatch (optional)

       · Soft background music (optional)

Instructions:

       1. Begin by explaining to the child what mindfulness is. Describe it as the practice of paying attention to the present moment without judgment.

       2. Create a calm and quiet space for the activity. Set up comfortable seating or cushions in a designated area.

       3. Start with a brief discussion about emotions and how they can affect our well-being. Explain that mindfulness can help us become more aware of our emotions and how they impact us.

       4. Guide the child through a simple mindfulness exercise:

              o Ask them to sit comfortably with their eyes closed or softly               focused.

              o Encourage them to take a few deep breaths, inhaling through the nose and exhaling through the mouth.

              o Direct their attention to their body, asking them to notice any sensations or areas of tension.

              o Next, guide them to focus on their breath. Instruct them to observe the sensation of the breath entering and leaving their body.

              o Encourage them to notice any thoughts or emotions that arise without judgment, simply acknowledging them and letting them go.

              o After a few minutes, gently bring their attention back to the present moment and slowly open their eyes.

       5. Discuss the experience with the child. Ask them how they felt during the exercise and what they noticed about their thoughts and emotions.

       6. Introduce the concept of mindful eating. Choose a small, simple snack like a piece of fruit or a small cookie.

       7. Guide the child through a mindful eating exercise:

              o Instruct them to take a moment to observe the snack, noticing its colour, texture, and smell.

              o Encourage them to take a small bite and savour it slowly, paying attention to the taste, texture, and sensations in their mouth.

              o Encourage them to eat the snack mindfully, taking their time and being fully present with each bite.

       8. After the exercise, discuss the child's experience. Ask them how it felt to eat mindfully and if they noticed any differences compared to eating without awareness.

       9. Encourage the child to practice mindfulness in their daily life. Remind them that they can take mindful moments anytime, such as when brushing their teeth, walking in nature, or listening to music.

       10. Repeat these mindfulness exercises regularly, gradually increasing the duration of the practice as the child becomes more comfortable.

Remember, the goal of this activity is to help children develop emotional awareness, self-regulation, and a sense of calm. Encourage them to approach mindfulness with curiosity and openness. If you have any more questions or need further assistance, feel free to ask. Enjoy the mindful moments with the children!