How often do you sit down and genuinely enjoy your meals? How many times in a day do you stop and stretch or take a few deep breaths? Taking those moments to yourself has more benefits than you might think. Practicing mindfulness means paying attention to your breathing, feelings, senses, or actions. This practice can increase your mental focus and physical energy, and mindfulness is an effective way to cope with stress and feelings of anxiety since it helps you to focus on the present moment. Practicing mindfulness also assists you in releasing any tension within your body—by relaxing your shoulders and face muscles, stretching out your body, and taking a moment to do nothing, you can enjoy a moment of calm.
Mindfulness may sound like a perfect relaxation moment for caregivers and educators, but it’s also an excellent practice for kids, too! Teaching and encouraging kids to practice mindfulness while they’re young will make them more likely to take a moment to pause and recharge their bodies and brains when they’re older. To help kids easily practice mindfulness, we created the Mindful Moments Cards. These cards are not only a great way for kids to intentionally pause throughout the day and practice mindfulness anytime and anywhere, but they are also a great addition to a nightly bedtime routine or as a transition between activities. Here are some tips for using the cards with kids of all ages:
- Toddlers tend to be naturally mindful – they notice everything, love exploring, and take their time. When using Mindful Moments Cards with young children, you can read the card aloud and let them take the lead. If needed, you can prompt them with questions like “What can you tell me about how that feels, looks, etc.?”
- Alternatively, elementary-aged kids may need some extra encouragement to pause and be mindful. Try starting with simple breathing exercises and then moving on to the senses-focused cards.
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Now it’s time to choose one of twenty cards from the deck! Here are a couple of examples:
What Sounds Good? Close your eyes and listen. Do you hear many things? Or maybe you just hear your breath. Focus on one sound and sway with the rhythm.
Try the Taste Test. The next time you have a meal or a snack, hold the food in your hands if possible. How does it feel? What does it look like? How does it smell? Close your eyes when you take a bite. Chew slowly as you think about the texture and the taste of the food.
Say Cheese. Close your eyes, relax your face, and put your chin down. Slowly start to smile. Start with a tiny smile and work up to the biggest smile possible. As you do, lift your head and open your eyes. End facing the sky with your eyes wide and your smile big!
Pick a Color. Choose your favorite color. Look around the room and find ten objects that are your color. Pick a new color and repeat!
Set Sail! Close your eyes and pretend you are on a boat. What do you see, hear, smell, feel and taste? Relax as you think about the setting.
These are just a few of the Mindful Moments Activities, but there are so many more to choose from including breathing exercises and social and emotional activities. Download the full card set which includes 20 dual-language mindfulness activities that you can use anytime and anywhere.
Remember that practicing mindfulness is about taking a moment to pause and recharge the body and brain. A mindfulness practice doesn’t have to be perfect. It’s about what works best for your kids.
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