A Month of Mindfulness: Week 4
If you haven’t already, check out the first three articles in the series:
We are at the end of our mindfulness journey together. However, your mindfulness journey doesn’t end here; it begins. Use these activities as a toolkit to explore, play, and find the one that calls out most to you and your children. Come back to your favorite activities whenever you feel out of balance in your life. Mindfulness is a practice, and like any new skill, you have weave it in your routine to learn it.
Breathing Exercise for the week
Guided Meditation
When I began meditating, sitting even for 2 minutes seemed like an insurmountable task. Even after years of practice, I still can do 10 minutes of unguided meditation, but, on the other hand, I can be very easily lost in more than 30 minutes of guided meditation. Guided meditation is a meditation practice where a trained professional guides you through meditation — in person or via video/audio. There are incredible resources available online in the form of Youtube videos and Apps. Some of my favorite resources are ‘Headspace for Kids’ and ‘Smiling Mind App.’
“It’s almost as though meditation was designed for kids. They just ‘get it’ — there is this elasticity and freedom in their minds which allows them to be present in the moment and free from any external thoughts or pressures. By introducing meditation and mindfulness at an early age, not only can we build on this and help nurture their mind development, but we are also making meditation simple and accessible.” — Andy Puddicombe, Co-founder of Headspace
Sunday
Balloon Release
Things Needed: A balloon and a marker
You can do two versions of this activity, depending on the state of your child. The first version is sending a positive message to the Universe on a ballon, and the second version is writing on the balloon things that are bothering you.
- Depending on which version you choose, talk to them about what they want to write on the balloon.
- In the first version, ask them about the things they are currently working on that they would like to achieve. Ask them to write them on the balloon as if it has already happened. For example, I am good at Math, or I am on the basketball team.
- In the second version, ask them what the things that are bothering them are. Ask them to write them on the balloon to say goodbye to those things, such as fighting with a friend or a bad score in the school test.
- Blow the balloon and write your thoughts on them with the marker.
- Let it go in the air and see it fly away.
- Ask them how did they feel doing this activity?
Monday
Heartbeat Exercise
- Ask the children to jump up and down for one minute.
- Ask them to sit down, close their eyes, and place their hand on their heart.
- Feel the heart beating and their breath.
- Ask them what else do they notice in their bodies.
— Did the heartbeat slow down?
— Where else can you feel a pulse? On your neck? On your wrist?
- Notice your heartbeat when you are feeling angry or anxious. Use your breath to slow down your heartbeat. Notice if you feel any change in your emotions
Tuesday
Affirmation Stones
The purpose of this activity is to have a visual reminder for the affirmations you have set yourself and connect with your affirmations.
Things Needed: Small flat rocks and paint
- Get some smooth flat rocks you can paint. You can also pair this with the mindful walking activity.
- You can use Tempera or Acrylic Paint for this.
- Wash the rocks. Use newspapers to prepare your art zone.
- Paint the rock with a base color.
- Once the paint is dry, write or draw your affirmation word on the rock. For example, courage, grit, resilience, kindness, etc. (I encourage the adults to do this with the children)
- Add decorations around your affirmation word.
- Keep the rock somewhere special where you can see it every day.
- Hold the rock to harness the power of your positive thoughts.
Wednesday
Mindful Smelling
Things Needed: Five scents of your choice — candles, fresh herbs, tea, chocolate, fruits, vanilla, etc.
- Ask your children to close their eyes.
- Place five different scents in a bowl or a jar.
- Bring a scent close to them and invite them to smell it.
- Ask them to tell you how they feel as they smell.
- What is that scent?
- How is it different from the other one?
- Does it evoke any memory?
Thursday
What’s outside the window?
I have been living in my current house for the past ten years. Things I observed for the first time outside my window when I slowed down (or the pandemic made me)
- We have copper pods that bloom in summer and turn red near monsoon.
- We have parakeets in our residential society
- The 100-year-old banyan tree looks less scary than what I remember as a child
- There are other flowering trees whose names I don’t know yet.
Can you imagine it took me ten years just to notice what’s outside my window?
Things Needed: Window to look out from (of course!), Paper, and Art Material.
- On your drawing sheet, draw a frame for your window.
- Draw all the things that you see outside the window.
- Spend time noticing the little things.
- Color it in!
- Ask your children, ‘What new things did they observe today?’
Friday
Walking Meditation
Take COVID-19 considerations while performing this activity
Walking has always brought peace and comfort to me, and I believe the children can also experience the same through mindful walking.
- Set an intention for a mindful walk
- First, tell your children it is an experiment, and we will do it only for 5 minutes.
- Ask them to walk silently for 5 minutes.
- On the walk:
— Notice your breath.
— Notice your feet touching the ground
— Walk slower than you usually do
— Every time your mind starts wandering, bring your attention back to your feet and your breath.
Saturday
Painting your breath
Things Needed: Art supplies and paper
- Tell your children that we will paint our breath.
- On a piece of paper, move your pencil/brush up as you inhale and fill your lungs.
- Move your pencils/brushes down as you exhale, releasing your air.
- Painting your breath helps visualize the breathing pattern.
- Afterward, children can analyze their breath and look for patterns in changes.
“The most precious gift we can offer others is our presence. When mindfulness embraces those we love, they will bloom like flowers.” ~Thich Nhat Hanh
That’s why I say ‘Enjoy the present of being present!’
