Crafting Calm: Art and Activities for Mindful Kids
Twisting Tree When we're angry or anxious we carry tense energy and stiffen up like trees This playful yoga exercise helps you twist the tension out of your body Start by placing your feet hip width apart Plant your feet firmly on the floor Next pay attention to your knees Let them bend slightly Now move your focus to your hands Wiggle your fingers then let your arms hang loose at your sides 8
Slowly begin to twist your torso from side to side letting your arms swing with it As you do remember to keep your feet planted knees slightly bent and arms loose Once you feel comfortable with this movement pick up your pace to find a nice rhythm Then turn your attention to your breath Let it fuel your movement As your body loosens up let your arms collide with your body as they swing Feel any tension travel up your spine and out your twisting limbs If you're feeling really relaxed close your eyes After a minute or two slow your twist until your arms rest at your sides Bring your feet together and your hands together at your heart Take a deep breath in through your nose and slowly let it out through your mouth How do you feel 9
Buddy Breathing We don't often notice the way we breathe But doing so can turn our attention inward and calm our minds This easy exercise lets you focus on your breath with the help of a buddy First pick out your buddy This could be a stuffed animal a toy figurine or a small pet that can sit still Next lie on your back on a flat surface It's helpful to do this activity on a firm floor instead of a soft couch or bed but make sure you feel comfortable wherever you are If you'd like place a pillow under your head or knees You can also bend your knees and plant your feet Place your buddy on your belly just above your belly button Then take a deep full breath in through your nose Feel your belly rise and watch your buddy rise with it Belly Is Best Many of us develop a habit of breathing into our chests This is often the result of feeling stressed The Buddy Breathing exercise encourages belly breathing Belly breathing is deeper and fuller than chest breathing It slows the heartbeat and can lower blood pressure So when you're feeling stressed imagine your buddy encouraging you to breathe into your belly 10
To exhale let your belly fall and let the air in your lungs rush out through your slightly open mouth Watch your buddy sink with your belly Keep breathing in and out so your buddy moves up and down Try to continue for three to five minutes 11
