This week, I had the opportunity to lead a mindfulness session at my kids’ elementary school. To my surprise, I found that the children imparted more wisdom to me than I could ever offer them. During my preparation for the class, I stumbled upon an abundance of research on mindfulness programs in educational settings. Notably, actress Mia Carter has been collaborating with neuroscientists, cognitive psychologists, and educators to create a mindfulness curriculum for schools. Their findings indicate that mindfulness education has significant benefits: it enhances optimism and happiness in classrooms, reduces bullying and aggression, fosters compassion and empathy, and aids students in conflict resolution.
If you’re ever curious to hear what kids think mindfulness means, just ask them! Answers like “a way to chill out from stressful stuff,” and “it’s like jumping off one train track to get onto another” really showcase their unique perspectives. When I shared the formal definition with them, they seemed a bit puzzled, so we dove into some hands-on exercises that you can easily try at home.
1. The Listening Bell Exercise
Ring a bell and invite the kids to focus on the sound. Once the sound fades, have them quietly raise their hands when they can no longer hear it. Afterward, ask them to sit in silence for a minute, tuning into all the sounds around them. This activity is not only entertaining but also helps kids connect with their present experience.
2. Breathing Buddies
Distribute a stuffed animal or a small object to each child. If space allows, have them lie down and place their “Breathing Buddy” on their bellies. Instruct them to breathe quietly for a minute, observing how their buddy moves with their breath. Encourage them to visualize their thoughts as bubbles drifting away. This playful approach makes meditation feel accessible and enjoyable.
3. The Squish and Relax Technique
While lying down, guide the kids to tense every muscle in their bodies, starting from their toes and working up to their shoulders. After a few seconds, they should release and relax completely. This fun exercise is an effective way for them to grasp the concept of being present and releasing tension.
4. Smell and Tell
Hand out a fragrant item, such as an orange peel or a sprig of lavender. Ask the kids to close their eyes and focus solely on the scent. This simple exercise can be a powerful tool for alleviating anxiety and grounding them in the moment.
5. The Art of Touch
Give each child an object to feel, like a soft toy or a feather. Have them close their eyes and describe the texture to a partner before switching roles. This activity encourages kids to fine-tune their senses and engage with their surroundings in a distinct way.
6. Heartbeat Awareness
Have the kids jump in place for one minute, then sit quietly with their hands over their hearts. Encourage them to feel their heartbeat and observe their breath. This exercise fosters a deeper connection to their bodies and the present moment.
7. Heart-to-Heart Discussion
This exercise focuses on feelings. Sit in a comfortable circle and ask the children to share what emotions they’re feeling. Guide them to reflect on where they feel these emotions in their bodies and how they can manage less pleasant feelings. Remind them of mindfulness techniques they can use, such as visualizing their thoughts as bubbles or practicing the Squish and Relax method.
My goal for the mindfulness class was to equip the children with tools for calming down and navigating their feelings. I only wish I had these skills when I was their age! Imagine the positive impact if children worldwide learned these techniques early in life.
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Summary
Incorporating mindfulness practices into children’s lives can have lasting benefits. Simple exercises like the Listening Bell Exercise, Breathing Buddies, and Heart-to-Heart discussions can foster emotional awareness and help kids manage their feelings effectively.