Mindfulness means paying full attention to something. It means slowing down to really notice what you're doing. Being mindful is the opposite of rushing or multitasking. When you're mindful, you're taking your time. You're focusing in a relaxed, easy way.
-Kids Health from Nemours
What can we do to be Mindful?
Make a Calming Corner at Home
Why? It helps to have a designated space where you can keep your favorite calming tools.
How it works? Having a space to go to gives you a change of scenery and a break from what is stressful. The time you spend interacting with your favorite tools will help refocus your energy from stressed to positive.
1. Find a quiet space that you can use for your Calming Corner (if you don't have space, you can always make a special box to hold your tools)
2. Put a comfortable pillow or a chair in the space (bean bag chairs work well!)
3. Decorate it with pictures of your favorites things or positive quotes
4. Put at least 5 different tools in your space
Ideas for Tools You Can Include
Thinking Putty ♥ Play doh ♥ Squishies ♥ Stress Ball ♥ Favoite Book
Journal ♥ Sketch Book ♥ Pencil ♥ Crayons ♥ Glitter Jar ♥ Favorite Stuffed Animal
Try a Simple 5-4-3-2-1 Mindfulness Strategy
Find a comfortable position. Use calm breathing. Look around and notice the following:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
Check out the AMAZING mindfulness videos with Kutz's own
Daily Mindfulness Activities
Mindful Listening - So many sounds around us!
Close your eyes and listen to what you hear. Identify 5 different sounds that you notice in the room. When you hear a sound, do you start thinking about which sounds you like and which sounds you don't? Why do you think our minds do that?
Mindful Breathing - Circle Breath
Close your eyes or look down. Sit up straight. Put your fingertips together to form a sphere. As you breathe in, move your fingers apart (like you're holding a basketball.) As you breathe out, bring your fingers back together to make the original sphere. Do this for 5 breaths. What do you notice?
Mindful Seeing - Makes you smile
Take a moment to look around; notice things or people that make you smile. What or who do you see? What is it specifically that makes you smile? Consider this for a minute...what do you notice?
Mindful Seeing - Green
Take a moment to locate something nearby that's green. Observe everything you can about this object. What shape is it? What other green things can you find? Consider this for a minute...what do you notice?
Mindful Stretching - Superhero
Stand straight with your feet hip-width apart. Clench your fists and lift them up over your head like a flying superhero. Stretch your arms as high as they'll go while keeping your feet flat on the floor. Hold this pose for 5 deep breaths. What do you notice about your body?
Mindful Stretching - Sprinkler
Stand straight with your feet slightly apart, hands on your hips. Breathe in and slowly twist left at your waist. Pause. Then breathe out and twist back to center. Inhale and slowly twist right at your waist. Pause. Then, breathe out and twist back to center. What do you notice about your body?
Mindful Breathing - Bubble Breath
Close your eyes or look down. Sit up straight. Imagine you are holding a bubble wand.Breathe in slowly through your nose. Exhale slowly through your mouth, making your mouth into an "O" shape. Imagine you are breathing bubbles through the wand. Do this for 5 breaths. What do you notice?
Mindful Breathing - Dragon Breath
Sit or kneel. Make sure your head is straight forward, your spine is tall, your chest is high and your shoulders are back. Close your eyes. Keep your mouth closed and breathe in slowly through your nose. Silently count to 8. Hold that air in your body while you silently count to 2. Open your mouth wide, release all of the air deep from your belly and stick out your tongue. Imagine you are releasing fire like a dragon.
Mindful Listening - Favorite Song
Play 1 minute of your favorite song. Close your eyes or look down. How would you describe this song to someone else? What do you like about this song? Listen for 1 minute. What do you notice?
Mindful Listening - Nature Song
Sit outside. Close your eyes or look down. What sounds or noises do you hear? How would you describe the sounds to someone else? What is your favorite sound? Why? What is your least favorite sound? Why? What else do you notice?
The body scan is a key activity for mindfulness and an easy one to practice.
It will help you become more aware of your body and be more present in the moment.
1. Find a quiet space with room to stretch out
2. Find a comfortable place to sit or lie down and close your eyes
3. Breathe in and out; think about your breathing
4. Notice how you feel
5. Start at the top of your head and squeeze your muscles as tightly as you can and then relax; think about how that feels
6. Move down your body and tighten your muscles and relax; keep going until you get to your feet