Here at Mindfulmazing, we

want you to love your life!

12 MINI MINDFULNESS
EXERCISES FOR KIDS
Are you a Focused / Motivated /
Approachable  / Respectful /Calm /
Thankful kid?

You will be!  You're in the right spot...

 M
MIIN
NDDF U L B R E A T H I N G F O R K
KIID
DSS

Let's make mindfulness fun!

Just keep breathing...

1. THE POWER OF BREATHING

START First, we need to teach our kids how to breathe

HERE deeply. Trace the shape below, breathe in
deeply while tracing the first half of the design,
then, exhale slowly while tracing the second
half of the shape.

2. 10 DEEP BREATHS

Put your hands on your belly and fill it up with

your biggest breath. Like this: Inhale for one,
feel your belly fill and expand. Exhale for two,
feel your belly go down. Do this ten times. Can
you feel your body sink into relaxation? Try
this whenever you feel anxious or angry.

3. SET A TIMER

Set a timer for one minute. Sit cross-legged on

the floor, in a chair or outside in the grass and
breathe in and out until the timer goes off. Pay
close attention to any sounds you hear or any
sensations in the body. Just notice. If your
mind wanders, pull it back to the breath.

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MIN WWW.MINDFULMAZING.COM
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 READY TO FEEL CALMER, MORE FOCUSED, AND RELAXED?

FOLLOW THE SUN BREATHS

TRACE THE SUN RAYS WITH YOUR FINGERS AS YOU BREATHE
IN AND OUT!

START
HERE

BRE
IN
E
BR

ATH
AT
EAT
HE E
BREATHE IN

BR

E
OU

OUT
T

BREATHE IN

BR
EA
TH
T
E OU

SOFTEN YOUR FACE

H

E
AT
BRE

OUT
IN
E

RELAX YOUR SHOULDERS

T H
EA
BR BR
EAT

SMILE
HE
IN
BRE
T
OU

ATH
OUT E
HE
E AT
BR

BREATHE IN
BREATHE IN
OUT

OUT
BR

E
E

TH
H

EA

E A
AT

BR
T HE
BRE
IN
 M
MIIN
ND F U L M O M E N T S F O R KIID
DSS

Let's make mindfulness fun!

Living in the moment...

1. JUST ONE MINUTE

START Set a timer for one minute,

HERE What can you see?
What can your hear?
What can you smell?
What can you touch?
Concentrate and focus ONLY on what's
happening right now.

2. SPIDEY SENSES

Enter into your "spidey" state where for two

minutes you move around the room with
heightened spidey superpowers. In this state
you will pay close attention to what you see,
hear, smell, touch, and even taste. Can you
hear a lawnmower, birds or cars? Can you see
the T.V., windows, or table? Can you touch the
carpet, water facet, or front door?

3. FOCUS FLOWER
Find a flower (outside) and spend two minutes
looking at it closely. (No flowers? Any object
will do - rocks, pinecones, or leaves, etc.)
Pretend you are looking at it for the first time.
Can you notice all the intricate details? Look at
the petals, lines and colors. What does it smell
like? What does it feel like?

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COPYRIGHT 2019 MINDFULMAZING.COM
 READY TO FEEL CALMER, MORE FOCUSED, AND RELAXED?

THREE STEPS FOR DEEP

BREATHING

BRE
IN
E
BR

TH

ATH
EA

EA
TH

BREATHE IN
EO

BR

E
UT

OUT
BREATHE IN

UT
EO
OUT

TH
E
ATH
BRE

EA
BR
IN
E
H
AT E
BR BR
EAT
HE
IN
T

OUT
OU

E
ATH

START
BRE
HE
E AT
BR

BREATHE IN
BREATHE IN

HERE
T
E OU

BR
EA
TH
BR

EO
ATH

EA

UT
TH
BRE
E
IN

Look up to the sky and take three big breaths

Breath down to the Exhale all the way up to the

bottom of your shoes top of your head

IF IT FEELS GOOD, REPEAT!

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 MINDFUL AWARENESS F
FOOR
R K
KIID
DSS

Let's make mindfulness fun!

I think I can...

START
HERE
1. BODY SCAN

Squeeze the muscles in your shoulders for ten

seconds. Now relax. Next, squeeze your
stomach muscles for ten seconds. Relax. Move
down your entire body tensing and relaxing.

2. STARFISH FINGERS
Hold your hand up and spread your fingers
wide. Then, with the finger of the opposite
hand, trace all your fingers, counting from one
to five. Take turns tracing each others fingers.
Pro Tip: This is a fabulous exercise to do at
bedtime. It's rhythmic, soothing and calming.

3. BLINDFOLDED SNACK TIME

Pick five different foods that fit inside a child's
palm (apples, raisins, strawberries, etc.)
Blindfold your child and tell them this is a
tasting game, ask them to use their senses to
guess what they are eating. How does the food
feel in their hand? In their mouth?
Pay attention to the texture, smell, and taste.

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G H T 2 0 1 92019
MIN WWW.MINDFULMAZING.COM
DFULMAZING.COM
 READY TO FEEL CALMER, MORE FOCUSED, AND RELAXED?

COLOR BREATHING
Close your eyes and imagine your anxiety/anger/fears/worries as a
color. Now take a deep breath in and blow all those worries out. Is
your anger red? Imagine blowing the color red out of your body for
a count of three. Now, breathe in a healing, warming, happy color.
Does blue make you smile? Well, breathe it in for a count of three.
Keep doing this until all your worries are gone and you are left filled
with a bright, calming light.

BLUE (CALMING) RED (ANGER OR ANXIETY)

GREEN (HAPPY)

IF IT FEELS GOOD, REPEAT!

 M
MI G H T Y M I N D F U L K I DS
S

40 FUN MINDFULNESS EXERCISES

Focus, Calm, Awareness, Sleep,
Relationships
START
HERE

Now that you've dipped your toes into

mindfulness for kids, why not take
your practice to the next level with 40
fun, easy, step-by-step mindfulness
activities for kids?

8 exercises for focus (think improved grades and sports abilities

8 exercises for calm (think less tantrums and less stress and anxiety
8 exercises for awareness (think living in the moment and less screen time)
8 exercises for relationships (think deeper friendships and more meaning)
8 exercises for kindness and gratitude (think awesome character building and
kids who aren't entited)

YAY! I'M SO EXCITED

Click here or go to
https://mindfulmazi
ngshop.com/

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