15 Mindful practices
Teens can do these on their own or with a parent.
Blindfolded taste tests. Use a blindfold for each child and have them experience eating a small food, like a raisin or a cranberry, as if it was their first time eating it.
Hand breathing : this breathing technique has kids holding up one hand in a starfish position (fingers spread wide) while they gently trace up and down each finger with the other hand, focusing on regular breathing at the same time.More info read here.
Counting the breath: this technique is what it sounds like: have your children pause and count their breaths. One breath in is “1”, the next breath out is “2,” etc. You can have them count to 10 if they’re very young, or slightly higher depending on their abilities. more info read here
Practice kind thoughts by prompting your child to think of 5 people they’d like to send kind wishes to.
Squeeze and let go, tensing different muscles in the body for 5 seconds and then slowing releasing.
Have a ‘mindful’ snack by describing the smell, texture and taste of the food. Read more here.
Have your child give you the ‘weather report’ on how they’re feeling, “I’m dark and cloudy with some raindrop tears coming out”
Explore smell by inviting your child to help you cook a meal while taking notice of each smell present
Try ‘buddy breathing’ and invite your child to grab a toy/stuffed animal to place on their tummy while they lay down and take slow breaths, in through the nose and out through the mouth
Sit down with your child and ‘color your feelings’ together depicting each emotion with a new color
Listen to some music and see how many different instruments you can each hear
Explore gratitude by going back and forth with your child (for as long as you can!) to name as many things possible that you are grateful for. Read more here
Body Scan - more info read here
Breathing space meditation - more info read here