Blo-pens combine mindful art and breathing all at once. Blo-pens give art an airbrushed look and require extra focus and concentration to create pictures. In the middle of a poster board write the word mindfulness in big letters then let the creativity begin. Allow your child to draw their mindfulness pictures with colored pencils and then color in the picture with the blo-pens.
Art and breathing combined double the calming efforts. Using blo-pens to color in pictures increases attention and decreases stress. Creating art boosts creativity, self-esteem, and your child’s artistic ability. Blo-pens enhance deep breathing and mindful awareness.
What to Say
We are going to make mindful art with our breath! Mindfulness is written in the middle of your poster board. Using colored pencils write words and/or draw pictures of your favorite mindfulness activities.
Then we will use the blo-pens to color in the pictures we are have drawn. For example, I wrote relax and I drew a picture of myself laying in mummy pose. I made a tree as it is one of my favorite yoga poses. I then wrote calm, balanced, and focused on the branches. I made a yoga hammock with a heart since I love aerial yoga.
Draw and/or write mindfulness activities that help you feel calm and happy. Choose your colors mindfully and notice what it feels like to color with the blo-pens.
Reflect on the activity, by asking, “How did using the blo-pens differ from drawing with the colored pencils? Was it harder or easier to focus?”
Focus is defined as the center of interest or activity. Focusing your attention on what is happening in the moment is part of being mindful. A easy way for children to improve attention is by focusing on their bodies. Brain-based strategies encourage children to notice their breath and heartbeat, and pay attention to how it changes during and after movement. Learning to notice these internal changes will help enhance focus and resilience.
Four Brain-Based Strategies to Improve Focus
Breath Work. Teaching children to control their breath can help them become less reactive when feeling anxious or stressed. Paying attention to breathing also supports functioning in the higher brain regions responsible for cognitive processing, such as the prefrontal cortex. A one minute breathing practice can prime the brain for learning!
Yoga. Yoga poses, especially balancing poses require concentration and strength. Paying attention to the sensations in the body, whether active or moving, is an important step in enhancing mindful awareness.
Mindfulness. For children, mindfulness is defined as the practice of paying attention, with the senses. Mindfulness fosters the ability to become more connected to the body and mind, which improves awareness and focus.
Guided Relaxation. Relaxation stories calm the body and mind. They encourage a healthy imagination and develop body awareness. Not able to come up stories on your own? Stress Free Kids is a great website for relaxation stories.
At Mindful Child, we combine social and emotional learning with aerial yoga to teach children self-control. We use brain-based strategies to help children deepen their understanding of their own mental processes. When children are aware of their brain-body connection they are more resilient, confident, and focused. Neuroscience tells us that practicing brain-based activities will enhance receptivity to learning in both academic and social-emotional areas.
Children are faced with many stressors, such as friends, homework, school, and inadequate sleep. This mindful yoga sequence emphasizes stress reduction to create a sense of calm, while enhancing mindful awareness, focus, and executive functioning.
Begin with Mindful Yoga Breathing
Lay down on your back. Close your eyes, place one hand on your heart and one on your lower belly. Bring the soles of your feet together to form butterfly legs. Notice your heartbeat and breath. Take ten deep breaths in and out through the nose. Fill your hands go up as you breathe in and down as your breathe out.
Add Some Mindful Yoga Movement
Stand up in Mountain Pose and move through a slow sun salutation three times. Breathe deeply in and out through the nose. Take a few extra breaths in inversions such as Forward Fold and Down Dog Pose. When your head is upside down it is calming to the nervous system.
Choose a comfortable position. Take a few deep breaths to settle in. Stare at an object you’ve chosen such as a visual timer. Let it fill up your gaze and mind. Tune everything else out. When your mind starts to wander, notice it, and bring it back. When your timer ends, close your eyes and try to keep the object you have been gazing at fixed in your mind. Take a few deep breaths, and when you are ready open your eyes.
End with a Relaxation Story
Find a comfortable position. Place an eye pillow with Young Living lavender essential oil over your eyes. Read one of the relaxation stories from Mindfulness for Children, to your child or make up your own. Try to include progressive muscle relaxation in your story. After your mindfulness practice reflect on the experience with your child. Have them notice how they feel and ask what they enjoyed with most. This will broaden your awareness of the activities that resonated with your child.
This week our camp theme was gratitude. At Camp Gratitude we made mini gratitude journals. When children think of things they are grateful for it activates the calming part of the nervous system. This helps children to feel not only calmer, but happier. With school getting ready to start, now is a perfect time to make the gratitude journal a healthy habit. Every morning, before school, have your child write or draw one thing he is grateful for in a journal or on the bathroom mirror. What a great way for a child to start, not only their day, but their new school year!
Here are a few prompts to get you started. Ask her to write or draw about:
A person you appreciate.
A place that makes you happy.
An item you love (e.g., backpack, waffles, bike).
A skill or ability you are awesome at.
A person who makes you laugh.
Your favorite song.
Something that you accomplished that made you feel good.
A sport or hobby you enjoy.
A pet you love.
A teacher who showed you kindness.
Learning to be grateful helps children to develop executive function skills, which are higher level cognitive skills needed to self-regulate. Being grateful increases mindfulness and compassion for others. Being grateful can shift your child’s mood and enhance her overall well-being.
What to Say
Did you know that practicing being grateful can make you feel happier and healthier?
Each morning think of one thing you are grateful for and write or draw it.
Notice how you feel.
Check out our mini gratitude journal from Camp Gratitude.
Pretending to be a boat is an amazing way for your child to build strength and stamina. When you add rowing and singing, your child’s brain is being stimulated, too. Want more of a challenge? Add a partner!
What are the Benefits?
Boat Pose strengthens the core, which is fundamental
to all movement and to learning, because children will begin sitting up
straight at their desks instead of slumping. It stretches the hamstrings and
improves digestion. Not to mention that it is also fun to do!
What to Say
Did you know your core or tummy muscles are what help you sit up tall so you can learn? We are going to make those muscles strong by making our bodies into boats.
Sit with your feet on the floor and your knees bent. Place your hands underneath your knees. Lift your feet off the floor, like the prow of a boat. Let go of your knees and hold out your arms alongside your knees. Lean backward a bit to find your balance.
As you imagine your boat gliding down the stream, place your palms together in front of your heart. Be a peaceful, mindful boat. Close your eyes. What do you feel?
For an extra challenge, make it a partner pose. Partner boat is great for enhancing social skills and teamwork. If partners don’t work together to create a strong boat it will sink!
For young children or children with special
needs, play a recording or sing “Row, Row, Row Your Boat.” Tell the children, “As
you sing, paddle your boat down the stream by bringing your arms to one side
and then the other. Sing the song as many times as you can!”
Books are a great way to teach children yoga and mindfulness. Children love Curious George because he is always on the move and getting into mischief. Read a short story such as Curious George by H.A. Rey and infuse it with yoga, breath work, and mindfulness. At the end of the story give your child a “pop quiz” on the content. Have them show you the yoga poses, breath work, and mindfulness activities they remember, as they explain what happened in the story.
Curious George Yoga enhances creativity, focus, and attention. It builds working memory and concentration, development of logic, and mindfulness. Reading Curious and doing the above poses promotes yoga pose practice and review.
What to Say.
We are going to read a story about Curious George. Curious George is always very curious and sometimes it is hard for him to stay out of trouble. As we read the story we will engage in mindfulness and movement activities. Sit up tall in Easy Seated Pose. Ready? Let’s begin.
After children have reenacted the story have them take it a step further by asking them what they think happened after the story. Have your child show you what happened next with movement, breath, and mindfulness.
Nature Walk is taking a walk with your child; however, he pretends he is walking in the wilderness. While on the walk your child will notice all the wildlife on the walk. The goal is to notice as many details about the birds, insects and other animals as they can. Giving your child a magnifying glass or binoculars really allows them to see bugs and birds up close and notice details they may have missed in the past.
What are the Benefits?
Nature Walk builds visual memory and visual observation skills. It helps children focus their attention and concentrate.Wildlife walk promotes mindful awareness and mindful movement.
What to Say.
Let’s go on a wildlife walk! As we walk through the wilderness we want to remain quiet and mindful. We will walk slowly so we don’t miss anything.
Turn your senses on high and notice all the birds, bugs and wildlife that you can. Remember we are always kind to our environment. Just notice the wildlife, don’t interact with it.
Use your magnifying glass or binoculars to watch the wildlife in silence and notice what it sounds like, how it moves, and what colors you see.
Afterward we will draw what we’ve observed so really pay attention and watch all the insects, animals, and birds that you find. Reflect on the Wildlife Walk by asking, “Was it hard to focus on just one thing? Which details were easier to remember? Did you notice something that you haven’t noticed before? What helped you keep your focus?”
For older children, search for objects in nature to explore as well. Have them notice what it looks like, smells like, how it feels, and if it makes a sound. Ask them to remember as many details as possible. When you return from the walk ask your child to write down all the details they remember and reflect on the experience. Discuss ways mindful seeing connects to real life. You may ask, “How does mindful seeing help someone who has seen an accident? How does being mindful help you at school? What are jobs that require mindful seeing and memory skills?”
Spaghetti Body is a relaxation technique known as Progressive Muscle Relaxation . Progressive muscle relaxation involves tensing and relaxing muscle groups. In this activity, kids tense and relax muscles while pretending to be uncooked and cooked spaghetti.
What are the benefits?
Spaghetti Body teaches children how to relax their muscles when they are tight. Research shows progressive muscle relaxation can reduce anxiety and stress. Additionally, Spaghetti Body helps improve attention, mindful awareness, concentration, and self-concept.
How to practice Spaghetti Body at home:
Make you body straight and tight like a piece of uncooked spaghetti. Glue everything together and squeeze.
Breathe slowly in and out through your nose. Your belly should rise as you breathe in and fall as you breathe out.
Notice how you feel. This is what happens to your body when you are mad or nervous.
Imagine that your uncooked spaghetti noodle is being placed in a pan of hot water. The noodle is wet and it begins so soften.
Breathe in as you curl your toes in and scrunch your feet. Hold for one, two, three. Breathe out as you start to wiggle your toes and let your feet begin to soften just like a wet, warm, noodle. Wet noodles are relaxed and wiggly – not tight and stiff.
As you breath in tighten your legs. One, two, three. As you breathe out start to wiggle your legs and let them relax.
Take a deep breath in and make your hands into tight fists and your arms straight and tight. Hold for one, two, three, now let all the air out as you relax your fingers and arms into a wet wiggly noodle.
Take a deep breath in as you bring your shoulders up by your ears. Scrunch your shoulders. One, two, three. Breathe out as you let your shoulders begin to soften and relax down your back.
Close your eyes and scrunch up your entire face. Breathe in. One, two three, release your breath and let your face relax.
I like to squeeze a fresh lemon on cooked spaghetti noodles. If you would like lemon squeezed on your noodle raise your hand I will put a cotton ball with lemon essential oil in it.
Ta-da – you are a cooked spaghetti noodle! Scan your noodle to make sure all the tightness is gone. Let your body feel relaxed and calm. Breathe in and out through your nose slowly. Notice how you feel.
This mindfulness activity requires visualization and a good imagination. Have your child imagine they are bird in flight. As he is flying over the earth, ask your child to look down on all the things he is grateful for. Next, have your child draw a picture of the bird flying over all the wonderful things he has to grateful for in his life.
What are the benefits?
Visualization coupled with gratitude is a powerful combination to shift a negative mood to a positive mood. Take flight is relaxing, enhances well-being, and encourages mindful reflection.
What to Say.
Lay down in a comfortable position such as Corpse or Mummy Pose. Close your eyes. Let’s take a couple Elevator Breaths. Imagine you’re a bird. Think of what your bird looks like. In your mind, form a picture of your bird. Is he a small bird or a majestic eagle? What color is your bird? Now imagine that your bird has taken flight and is flying over the earth. Your bird looks down and sees all the things you are thankful for. Breathe in and out through your nose. What does your bird see? Picture the things that you are grateful for as your bird fly’s high overhead. Remember to keep breathing in and out through your nose, as you picture your bird flying. Slowly open your eyes and come to an Easy Seated position. We are going to draw a picture that shows what your bird saw when he was flying. You can even add your bird flying over ahead. Ready? Let’s draw!
The combination of breathing, movement, and mindfulness is a powerful way to help your child de-stress. Aerial yoga like all forms of movement moves emotions. The mind, movement, and breath are all connected to the relaxation response. Children can reduce their anxiety through aerial yoga poses, breathing, and focus of the mind.
Here is some of the recognized benefits that aerial yoga at Mindful Child can provide for your child’s mental health. Aerial Yoga:
Activates the quieting reflexes of the brain and nervous system. At the end of every mindful child aerial yoga class, children lay in fish pose. Fish pose provides sensory input in the form of tactile (touch), proprioception (deep pressure), and vestibular (movement), which, in turn, reduces stress and tension.
Encourages deep breathing. Using language that resonates with kids, incorporating the senses, and making breathing part of a story or obstacle course motivates kids to breathe deeply.
Enhances the relaxation response through movement and poses. Going upside down, when supported through the aerial yoga hammock, is calming to the central nervous system.
Introduces children to mindfulness. Simple mindfulness activities, in the aerial yoga hammock, provide children with tools to assist them in counteracting stress and anxiety in their daily lives.
Builds adaptive skills such as self-esteem and confidence. Aerial yoga requires strength and lots of practice to climb to poses. When children see their effort pay off by being able to climb up the hammock – it teaches them that with persistence and effort they can achieve any goal!
If you want to learn more ways aerial yoga can decrease anxiety and enhance your child’s well-being sign up for a free trial class at Mindful Child Aerial Yoga.
Teaching fun, therapeutic, aerial yoga and mindfulness to children