Here are five mindfulness activities that can be beneficial for children:
Mindful Breathing: This is a simple activity that helps children focus their attention on their breath. They can sit comfortably or lie down and simply observe their breath as it goes in and out. Encourage them to notice the sensation of the breath in their nose or their belly, and to bring their attention back to the breath whenever their mind wanders.
Mindful Eating: This activity involves having children eat a small snack or meal mindfully, paying full attention to the taste, texture, smell, and appearance of the food. Encourage them to take small bites, chew slowly, and savour each bite mindfully without distractions, such as screens or other activities.
Mindful Walking: Taking a mindful walk can help children connect with their body and the environment around them. Encourage them to walk slowly, noticing the sensation of their feet touching the ground, the sounds around them, and the sights they see. They can also pay attention to their breath as they walk.
Mindful Body Scan: This activity involves guiding children to pay attention to different parts of their body and notice any sensations without judgment. They can lie down or sit comfortably, and slowly scan through their body from head to toe, paying attention to any physical sensations they notice along the way.
Mindful Coloring: Coloring can be a calming and mindful activity for children. Provide them with coloring sheets or books and encourage them to color mindfully, paying attention to the colors, shapes, and movements of their hands. They can also use different coloring utensils and notice the sensations of coloring, such as the texture of the paper or the pressure of the crayon or pencil.
It's important to approach mindfulness activities with a non-judgmental and curious mindset, and to adapt them to your child's age and developmental level. Encourage children to fully engage their senses and be present in the moment as they practice mindfulness, which can help them develop self-awareness, emotional regulation, and a greater sense of calm and well-being.