Square Breath

A square breath is a breath that is even on all sides, and it can be useful as a mindfulness exercise for both you and your child.

Here’s what to do:

1. Breathe in, to the count of four.
2. Hold the breath for four seconds.
3. Breathe out to the count of four.
4. Wait for four seconds before taking in your next breath.

To help the keep track, show them how to draw a square in the air with their finger, taking four seconds on each side

3. Darth Vader Breath

This fun breathing exercise will keep the girls engaged and interested.

Follow these steps to give it a try:

1. Breathe in deeply through your nose.
2. Keep your mouth closed and exhale from the back of your throat, making a “Darth Vader”-style noise as you do.
3. Show your child how to do it, then practice it with them.

This simple exercise will help the girls focus on their breath and stay fully anchored in the present (Roman, n.d.).

Balancing on One Foot

This exercise is for children 3 and up, and all you need for it is your body!

Here’s what to do:

1. Tell the girls to focus her gaze slightly below eye level.
2. Tell her to stand on one leg and keep her gaze fixed on that focal point.
3. Challenge her to see how long she can stand on one leg like this.
4. Tell her to try the other leg.
5. Challenge her to stay focused while you engage her in conversation, ask her to sing a song, or tell her to close her eyes.

This is a simple game that can help the girls develop her focus and improve her body awareness as well as giving her a chance to practice mindfulness.

Jenga

Have you ever played Jenga? If so, you know that it can be a lot of fun but that it also requires concentrated attention and awareness. Take advantage of that fact and use Jenga to build your child’s mindfulness.

To make the game into an exercise, play two ways:

1. First, play the game while your girls are distracted. Allow her mind to wander and engage her in conversation or activities that take away from his focus on the game.
2. Next, help the girls cultivate a calm and clear mind through mindful breathing, and play again.

After you play the distracted version, engage them in a discussion about it. Did certain thoughts or emotions distract her and ruin her concentration?

After you play the calm and clear-minded version, discuss again; did she have an easier time paying attention? Did the mindful breathing contribute to better focus?

This game will help your girls see the advantages of being mindful and encourage him to work on his own mindfulness.

 The Present Moment

“Sit quietly and pay attention to what is going on right now using your five senses. Reflect on what you experience below.”

based on the five senses:

• Right now I see…
• Right now I hear…
• Right now I am touching…
• Right now I smell…
• Right now I feel…

Body Scan

Let’s begin by taking a moment to allow your body to settle into a comfortable position.

You may close your eyes or keep them slightly open. Willing the spine to lift, the shoulders to soften (5 seconds).

Today we will practice a short body scan, checking in with our bodies helps to settle the mind and to notice what physiological sensations and emotions might be present (2 seconds).

Begin by taking a full breath in and a long breath out (5 seconds).

Now bringing awareness to the top of your body, your head, face, neck, shoulders (3 seconds).

Noticing any sensations, movements, any places of holding (5 seconds).

Now moving down to the arms and the hands (5 seconds).

Sensing the back of the body, the front of the body (3 seconds). Sensing yourself seated.

Feeling the contact of your body with the chair or the cushion (10 seconds)

. Now sensing your upper legs, your lower legs, and the feet (5 seconds).

Noticing if there are any particular places that call out for attention. Places where sensations feel most vibrant or dynamic (10 seconds).

Scanning to see if there places where there is a lack of sensations or only very faint sensations (5 seconds).

Now sensing the whole body breathing (2 seconds).

Finishing with a full deep breath in (2 seconds) and a long breath out *ding* (20 seconds).

1. Mindful Eating

In this exercise, your teen will learn how to eat mindfully. The example used is an orange, but it can be almost anything.

Here’s what to do:

1. Start by holding your orange and rolling it in your hand, noticing how it feels.
2. Hold the orange close to your nose and take a sniff. Think about what it smells like.
3. Pay attention to what it looks like and what it feels like.
4. Peel your orange mindfully, and stay present.
5. Taste the orange, noting the flavor, the texture, the juiciness, etc.

2. Mindful Breathing

Mindful breathing is another simple exercise your teen can try. She will focus on breathing, but refrain from forcing themselves to breathe in a certain way.

Have the girls follow these steps:

1. Sit in a comfortable position and close your eyes.
2. Breathe normally and notice how it feels; pay attention as the air goes in and out of your lungs.
3. Notice how your breath moves your body; does your chest and/or your belly rise and fall as you breathe?
4. Sit for a few minutes, paying attention to your breathing, and become as relaxed as you can be.
5. If your mind starts to wander from the task at hand, gently guide it back to your breath.

3. Mindful Walking

Mindful walks are great ways to practice and maintain mindfulness in your everyday life, and girls will likely feel the same.

Guide them through these four easy steps:

1. Pick up one foot and take a slow-motion step forward. Notice what you have to do to stay balanced.
2. Walk in slow motion, one step at a time. Pay attention to how your arms, legs, and feet move as you walk.
3. Breathe in and out in time with your steps. Stay relaxed but keep your attention focused on your breath and your steps, working in tandem.
4. If your mind starts to wander, bring it gently back to your slow-motion walking.

4. Mindful Word

This exercise instructs you to choose a word that connects back to mindfulness and use it as an anchor to keep you present, calm, and collected. Girls should find it easy to follow and helpful in maintaining their mindfulness.

Here are the steps:

1. Think of a word that seems calm or soothing to you, like “peace”, “love”, “sunlight”, or “calm.”
2. Think the word to yourself, saying it silently in your own mind. Say it again as you breathe, once when you breathe in and once when you breathe out. Stay focused on the word.
3. If/when your mind begins to wander, gently bring it back to your word.
4. Challenge yourself to do this for one minute. If that seems too easy, try five minutes!