What is it?
If you’re mindful, what does that mean? You’re present, not just in the room. You know what’s going on around you, inside you. No multitasking allowed!
Being mindful means listening to what your head and your body say. You’re aware of your surroundings, the world around you. The most important part is recognizing your feelings. Don’t judge them. Just let them be.
Source: Mindfulness: How It Helps Your Health (webmd.com)
I found five exercises that will help you find your way to mindfulness. Here are my sources:
1. 25 Fun Mindfulness Activities for Children and Teens (+Tips!) (positivepsychology.com) I selected four, and they all sited Karen Young. These activities take longer, but can be modified to fit your classroom practice.
2. Karen Young. (2017). Mindfulness for children: Fun, effective ways to strengthen mind, body, spirit. Retrieved from www.heysigmund.com
3. 5 Minute Classroom Mindfulness Activities for Kids (teachstarter.com) These are shortened versions of the selected activities.
Five Mindful Excercises
1. Mindful Posing – Try striking a pose. This one might help your kids feel strong, brave, or happy. Test drive a few rounds of these. I bet your class will love them. If they do, I bet they can come up with a few new ideas for poses of their own! Source #1,2
- This illustration looks like a Superman pose, but it’s actually Wonder Woman. Stand tall, feet apart, with your hands or fists on your hips.
- To make the real Superman, stand tall. Have your arms reach for the sky, like you’re ready to take flight.
2. Spidey Senses – Kids will need their inner Spiderman for this one. They’ll need their senses to tell them about the world around them. Have them pause and focus on what their senses tell them. What can they smell, see, hear, taste, or touch? Source #1,2,3
This is a great way to encourage observation, curiosity, and living in the present!
3. Mindful Jar – Another name is Glitter Bottle. The first thing to do is to make one. Here’s how . . .
Fill a clear jar or bottle with water. Add glitter glue (glue & dry glitter). Put on the lid. Source #1,2,3
Part 1 – Shake up the glitter. Which emotions swirl like it? (example – anger) Connect those emotions to how they affect thoughts and decisions.
Part 2 – Now watch the glitter settle. Which emotions feel like this (calming)? Connect these emotions to how they affect thoughts and decisions. Discuss how you can calm your mind (example – take deep breaths).
4. Mindful Walk or Safari – Take a walk, inside or out. Long or short. Keep your mind on the present. Use your five senses to find living/nonliving things in the environment. Source #1,2,3
5. Gratitude – Give students time to think of things they’re grateful for. You can share them out loud. Write them down on paper. You can keep them in a journal or on a bulletin board. If you need suggestions, click on the link for Source: 3
When I write, I can only have one voice in my head, mine. A little noise is fine. But too much, or worse yet, WORDS, and I must change rooms or pull out headphones. Then I can write on!