Mindfulness Tools for Kids
Teaching mindfulness to your child is a win-win in every respect. More peace of mind for you, invaluable life skills for them! Mindfulness offers children better emotional regulation, increased self-esteem, stress management, gratitude, focus, and the ability to skillfully approach challenges. Below, we share some of our favorite practical tips and tools for Golden Coil friends with kids!
Teddy Bear Breathing
Guide your young child to lay on their back and set a favorite teddy bear, doll, or stuffed animal on their belly. Instruct them to watch and feel the toy rising and falling as they breathe in and out, as if they are rocking the toy to sleep.
Three Good Things Game
When your child is anxious, frustrated or irritable, guide them to find 3 things that are going right. Allow them to offer you the same challenge when you are frustrated! It is empowering to teach your child that they can feel two feelings at once (i.e. frustrated and grateful). It is okay to experience negative emotions, and it’s also okay to find the good within a challenge.
Expandable Sphere Toy
This simple toy can be used as a tool to create breath awareness and calm. Try expanding the toy to a count of 5, holding it at the fullest circle for a count of 5, and collapsing the toy to a count of 5. Cue your child to match their breath with this cadence. You can also pair this activity with a soothing, meditative playlist!
Glitter Jar
The glitter jar is a fantastic way to shift focus and practice self-control when your young child is struggling to manage their anger. Allow them to turn or shake the jar and watch the glitter swirl and settle again. Challenge your child to ride the wave of emotion, just like the glitter, noticing how the feeling inside swells, peaks, and subsides as they give it time. This post offers instructions for making your own glitter jar!
Guided Meditations
Apps like Headspace, Calm, Aura, YouTube and Apple Fitness are a treasure trove of guided meditations. Many of these apps offer child-specific meditations that are simple, short, and easy to follow. Guided meditations help children practice emotional regulation. They help little ones to breathe deeply, notice details, identify how they are feeling, and engage their imagination.
“I’m Feeling… I Choose” Chart
Having a visual available for your child to reference can be incredibly effective! This chart has been a favorite in our home during challenging moments. It provides kids a chance to slow down and communicate their feelings, and own whatever they choose to do next. You might also consider using the “Feel Wheel” for older children.
Movement
For busy kids who struggle with extended stillness, or for kids who need to get active, try mindful movement. Here are a few ideas:
A Nature Walk
As you walk, ask your child to tell you what they see, feel, hear, and smell. Ask them to look for a certain type of plant, animal, or landmark as they walk.
A Dance Party
As you dance, choose random verbs or adjectives to cue different kinds of movement (creep, slither, bounce, swing, gently, quickly, etc.). You might also try freeze dance - allowing your child to practice stopping their body on purpose when they are in motion.
Yoga Stretches
As you stretch, use imagery with each pose (stand tall and strong as a mountain, reach your arms like tree branches growing to the sky, curve your back like a round turtle shell, etc.)
We hope you’ve found one or more of these suggestions helpful and encourage you to adopt a regular mindfulness practice with your child. Let us know what you tried!