Kids Mindful Breathing
Ask children to sit comfortably and then close their eyes. Draw their attention to their breathing, telling them to feel the sensation of breath coming into and out of the body.
You can have them put their hands on their stomach to feel the gentle rise and fall with each breath, as this will help them keep focused. Alternatively, you may ask them to repeat the word “in” and “out” as they inhale and exhale, or you may say it for them.
Do this for about five breath cycles (five inhales and exhales). At the end of the five breaths, guide their attention to any thoughts and feelings that may be present (and any possible differences in how they feel now compared with how they felt before the practice).
Ask them to then let those thoughts and feelings go as they return their focus to their breath, then repeat the breathing cycle (as many times as feels appropriate).
Mindfulness Tip of the Day: Reaction Awareness
Find a comfortable place to sit and allow your eyes to close.Take a few moments to relax and feel your body just resting on the seat or the chair.
We are going to imagine a simple scene in your minds eye of you walking down the street, perhaps a familiar street where you live. Take a few moments to find this street in your mind….
Really get in touch with this place, notice as much as you can about your thoughts, your feelings and your body sensations as you walk down this street.
Now imagine someone you know well as a good friend is walking towards you on the opposite side of the street, someone who you are happy to see; try to picture this in your mind and notice just how you are feeling. Become aware of any thoughts you might have and the body sensations that accompany the image. Now, smile and wave over to your friend; but your friend doesn’t wave back and just walks by. Try to picture this and notice the thoughts that go through your mind. Especially notice any feelings or sensations that arise in your body and if anything has shifted in your awareness. Allow yourself some time for these images to fade, bringing your awareness into the present – and gently open your eyes.
Mindfulness Tip of the Day. Mindfulness of emotions. Take 3 deep relaxing breaths and tune in to your feelings, and what it feels like.Name the emotion: What is it? What word best describes what you are feeling? Accept the emotion. It can be helpful to understand how it came about – what it was, the set of circumstances that contributed to you feeling this way. Don’t condone or judge the emotion. Simply let it move through you without resisting it, struggling against it, or encouraging it.Investigate the emotion. How intensely do you feel it? How are you breathing? What are you feeling in your body? Where do you feel it? What’s your posture like when you feel this emotion? Where do you notice muscle tension? What’s your facial expression? What does your face feel like? Is anything changing? (nature, position, intensity) What thoughts or judgements do you notice? Just notice those thoughts. Allow them to come into your mind, and allow them to pass. Any time you find that you’re engaging with the thoughts – judging them or yourself for having them, believing
them, struggling against them, just notice, and bring your attention back to your
breathing, and to the physical sensations of the emotion.
Explore and enjoy
Mindfulness Tip of the Day: mindfulness of touch. Today try this while you eat break fast or while you sit on the bus, train or in the car. Take 3 relaxing deep breaths. Focus on your sense of touch. Perhaps your hands on your lap, bum and legs on the seat or maybe even your feet. Notice the sensations and really focus on what is going on in your body. A feeling or warmth, comfort or perhaps noticing just how quickly the sense of touch activates. If your mind wanders, notice this and gently return to the sense of touch. Take your time. Explore and enjoy.