Thought Clouds

Spring is almost here, so we can finally take some fun mindfulness activities outdoors! However, one of the many perks of practicing breathing techniques and mindfulness is that you can do them anywhere, anytime, for free.

If you would like to help your child (and yourself)...

Improve...

FOCUS, AWARENESS, ABILITY TO FOLLOW DIRECTIONS...

Feel more...

IN CONTROL, CALM, CONFIDENT...

then you might want to give some breathing and mindfulness activities a try. To experience the full benefits, incorporate them into your daily routine. Practice them regularly when your child (and you) are NOT upset or struggling. This will make it easier to use the techniques during challenging times - and they will work even better.

For a simple exercise, you can follow the steps below, but you can also get creative. Incorporate things that will interest your child. Better yet, let them come up with some ideas themselves. This particular activity is suitable for most children who are around 6 years old and up.

Use a timer Every child and situation is different, so before starting, establish a specific amount of time that you will be spending on this activity. For most children, 5 - 10 minutes is plenty of time when just starting out. Children who have significant difficulty with focus, might only be able to do this activity comfortably for 2 or 3 minutes. Whatever the case, start slow, and stop when your child has had enough.

Find a quiet, relaxing place to begin The fewer the distractions, the better - especially when just starting to learn. It's also helpful to have a designated place that you use for these activities regularly.

Get comfortable Sit or lie down. Use a pillow or blanket. Whatever works for your child.

Close your eyes - if you want Tell them this activity can be better if they close their eyes, but they can leave their eyes open if that's more comfortable. Instead, they can focus on the floor or an object in the room.

Let them know that when the timer goes off in __ minutes, it will be time to open their eyes.

Focus on your breath

Take 3 deep calming breaths. Let your child breathe in a way that is calming and natural for him or her, but encourage that they breathe slowly. For example, slowly breathe in through your nose for a count of 4 (1...2...3...4) and let the air go all the way down to your belly. Hold for a count of 3 (1...2...3). Exhale, emptying the air back out of your belly for a count of 7 (1...2...3...4...5...6...7). Ask your child to pay attention to their breathing. Guide them with questions, such as... Is your breath cool or warm? Can you feel it going down to your belly and feel your belly filling with air? How does it feel when you let the air back out? Does your belly relax? Is it warmer or cooler...?

Try to keep paying attention to your breath.

Release your thoughts Imagine fluffy clouds floating above your head. They can be any color, shape, and size that you wish. (If your child opted to keep their eyes open, remind them that this part might be easier if they close their eyes, but they still don't have to).

As thoughts show up in your mind (and they will, because that's what our minds do), put that thought into one of the clouds.

With your next breath, gently blow that thought cloud away.

Then, get refocused on your breath again.

Continue to put your thoughts into a thought cloud each time they appear, and continue to bring your attention back to your breath.

Talk about it After you have completed the activity, ask them how it felt? What did they like about it? What did they not like? How did their body feel during and after? What thoughts showed-up? Were they able to blow these thoughts away in the clouds? Did they struggle with paying attention to their breath?

The more consistently you are able to practice these activities, the more you will notice your child's ability to stay focused - and for longer periods of time. Experiment by setting the timer for an extra minute every few times you do these activities. You can also use a sound (like a bell) to signal the beginning and end of each activity.

Have fun!

#children #Breathing #stressmanagement #focus #mindfulness