What comes to mind when you think of mindfulness? This much-talked-about coping strategy can conjure up images of quiet meditation or solitary thought exercises—often practiced by grownups.
However, mindfulness is also a powerful way for children to calm their anxieties and accept the present moment. And while silent meditation and breathing are definitely ways to practice mindfulness, there are also ways to bring play into your mindfulness activities—for grownups and little ones.
These at home activities do just that. By practicing some of the exercises below, you and your kids will bring yourselves into the present moment and, by doing so, quiet some of the anxieties that seem to pop up constantly these days.
These simple, no-prep activities will let you tune into and notice the world around you—no mantra required.
Mindfulness Activities for Children:
Look out the window and talk about what you see: A neighbor walking? A bird in the tree? Rain? Sidewalk? A red car? A tall tree?
Play I-Spy: I see something round with numbers on it. Can you find it?
Look for items in your home by color, size, shape, texture: Find things that are blue. Find things that are bigger than an apple but smaller than a toaster. Find things that are soft. Bumpy. Squishy. Smooth.
Listen: Tune in. What sounds can we hear in our house right now? What sounds can we hear outside? Have fun investigating any mystery sounds!
Try a "seeing" or "hearing" scavenger hunt outside during a walk. Pick a category to hunt for: shapes, animals, colors, flowers, sounds.
Look closely at your loved one: What things do we notice? What about us is the same and different? Maybe you both have brown eyes. Maybe your hair is curly, your little one’s is straight. Make observations such as: You are tall. I am small. We both wear glasses. We both have 10 toes! We have the same nose.
Look at a picture together: What do you notice? How would it sound in that place? How would it feel to be there?