The following mindfulness exercises for children and parents are well suited for beginners and do not take much time.1. Mindfulness exercise for children: A good start to the day with meditation
Children and parents can start the day with a healthy dose of mindfulness. Just take a few minutes, preferably right after waking up, and stay open-eyed. Now it says:
- A few times consciously inhale and exhale deeply.
- Close your eyes and focus on the body and the mood, listen in: The best way to do this is to scan through the body, from head to toe, and to perceive how the body feels, which thoughts circle.
- Emphasis is on perception: This short meditation and mindfulness exercise is about training, not getting stuck with a feeling or thought, but letting unpleasant things go without fuming. This is achieved by registering that you "get stuck" and then put the attention on the next part of the body or just on the breathing again. Maybe letting go helps to say to you, "Oh, ok, that's a thought that keeps me busy."
Of course, meditation requires some training - but perseverance is rewarded: this mindfulness exercise calms you in tense situations and clears your mind! The same may be said about academic writing, but in case you look fo some help you may take a chance with research papers for sale from trusted company.2. Mindfulness Exercise: Estimate ordinary things
Mindfulness exercises for children are always - whether brushing teeth, at breakfast, on the way to school or while waiting for the bus. How does the toothbrush feel in the mouth? What does she do for sounds? Is the toothpaste cold or warm?
Focusing fully on one thing - the opposite of multitasking - is the key to more awareness. Our brain turns off all the noise around you and focuses. That feels good!
- Especially when eating, this is a great experience: we eat too fast and without too much enjoyment. Invite yourself and your children to eat very slowly and to describe exactly what they taste, feel and feel.
- Work and school route or walk: How does the path feel under my feet? How many steps do I take each breath? What do my arms do when walking? Alternatively, both adults and children can actively focus on the environment and look for beautiful or strange things. You will surely discover tiny details that you have never noticed before. Here as well: feel, smell, and listen.
Tip: In this mindfulness exercise, it can help you and your child make "inward notes" by formulating what they are discovering - or imagining that the head is a camera and that the eyes are taking pictures of their favorite impressions.3. Mindfulness Exercise: Stone Meditation
Stone meditation sounds like hocus-pocus? This exercise is not as crazy as it may sound. Anyway, collecting stones is a big hobby of many small and big people anyway. We use this here:
The next walk is: collecting stones - small, big and in any color! Back at home, the kids are allowed to pick a stone, look for a quiet and cozy place and examine the stone with all their senses. What color is the stone? What does its surface look like and how does it feel? How does the stone smell? What kind of sounds can I do with him? It's best to close your eyes that sharpen the other senses.
In the next step, the little ones can come up with a story about the stone. Where is he coming from? What has he already experienced? And then it starts on a fantasy journey.
Tip: The stone meditation is a great mindfulness exercise for children because it is so tangible. The kids have something to focus on. This is easier for some children than Exercise 1 or 4, for example. In addition, parents and children can do this exercise together - ideal for mindfulness beginners.4. Mindfulness exercise for children: Breathe!
A favorite instrument in mindfulness exercises is your own breath. He is always there and flows through us.
In a breathing exercise, you pay close attention to the course of the breath through the body. You can feel the pull through the nostrils, the width of the chest and the curvature of the abdominal wall. It is not important to breathe deeply. The breath should stay the same as it is naturally. Just watch, do not change.
Parents and children should take at least five minutes for this mindfulness exercise. Of course, if you like you can make it longer. An alarm clock helps to let go, so you do not blink constantly at the clock.
Tip: In this exercise for more mindfulness children and parents should be able to relax completely - without disturbances. Maybe your child can hang a note on the door or it finds another undisturbed place that it has all to itself.5. Mindfulness exercise for children: keep a diary
With diary children and parents can capture the moments in which they were completely in the here and now, eg. B. when bathing, walking or romping. Whether as bullet points or entire text - the more often these thoughts are written down, the more we train our attention and consciousness.
Incidentally, dairying is also a great sleep-in ritual; it promotes the formation of positive thoughts.
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