instructions

Follow Your Breath Exercise

This activity is awesome to do with your child or even by yourself. You can also combine this with any deep breathing techniques. If you're doing this with your kid, invite them to breathe with you. Ask them: Can they feel their breath in their nose? In their chest or belly? Can they hear their breath? Your child can place their hand on their chest and notice how it moves up and down as they breathe. I find it helpful to ask kids to count their breaths. For example, Breathing in, one. Breathing out, two,' and so on. After spending a few moments paying attention to breathing, ask your child how they feel — calm, tired, bored, relaxed, or something else. Let your child know that however they feel, it’s okay! The point of mindfulness is not necessarily feeling a particular way, but simply paying attention to how we are feeling in any given moment.

Introspection Exercise

Take a few minutes to sit silently and observe your current mental state and all of the emotions that exist for you right now. Note which thoughts arise. When done with skill and proper guidance from an app or a teacher, this can strengthen one’s knowing of oneself. By asking ourselves What do I feel?' instead of 'Why do I feel X?' we develop a stronger curiosity about the self and our ongoing mental experience without falling into rumination.

Morning Pages

First thing after you wake, grab your journal and jot down three pages of anything that comes of mind. It doesn't have to be creative or beautiful. It doesn't have to be mind-blowing or even make sense. This a stream-of-consciousness exercise meant to clear your mind. Just let it flow.Doing this exercise regularly can help you release and process what is happening mentally.