Host a Mindfulness Event!

Transcription

1 Host a Mindfulness Event! Don t miss Mindful Me: Mindfulness and Meditation for Kids, which dives deeper into the topics of mindfulness, meditation, and self-care, // US $16.99 and provides over thirty different meditations and exercises to help develop present-moment awareness. WHITNEY STEWART travels far for a story. She has trekked in a Himalayan snowstorm with Sir Edmund Hillary, hiked to remote Buddhist monasteries in Tibet, interviewed the Dalai Lama and Aung San Suu Kyi in their homes, and sat for days in meditation retreats. When she is not writing or traveling, she teaches mindfulness and meditation to children and young adults. US $9.99 ALBERT WHITMAN & COMPANY ISBN Publishing award-winning children s books since Cover art copyright 2018 by Stacy Peterson Printed in China MINDFUL ME ACTIVITY BOOK Want more mindfulness? Activity Book wart ey Ste Whitn pictures by rson Pete Stacy MindfulMeActivityBook_CVR.indd 1 1/10/18 9:38 AM Sometimes kids lives can get busy and out of control, and worries can take over. When that happens, knowing how to pause and regain composure with mindfulness can help! Mindful Me is an easily digestible guide that introduces kids to mindfulness as a way to find clarity, manage stress, handle difficult emotions, and navigate personal challenges. The accompanying Mindful Me Activity Book serves as a guide to reflect upon the lessons learned in Mindful Me, offering kids a place to record their reflections through a series of fun writing prompts, games, and meditation exercises. Here you ll find discussion questions, activities, and printable pages to host your own mindfulness event perfect for children ages 8 and up. What You ll Need Print pages 5 7 of this kit Additional blank pieces of paper Writing and drawing utensils A quiet, comfortable place with seating in chairs or on the ground 1 and activities as you discover your inner wisdom and strength // US $9.99 mindfulness! Draw, doodle, and journal your way through these meditations Stewart Peterson Don t get stressed! Get mindful! Are you too busy and having trouble slowing down? Then it s time to try

2 Discussion: Mindfulness What is MINDFUL ME PRACTICE? The exercises in Mindful Me and Mindful Me Activity Book are mindfulness and meditation. Ask children to brainstorm what mindfulness and meditation mean. This can be done silently or aloud. Discuss that mindfulness means paying attention, on purpose, to what s happening around you and inside you right now, without labeling things as good or bad. This kind of observation gives you present-moment awareness. Mindfulness is also a way of discovering and accepting who you are and how you react to the world. You become curious about your inner experiences in a friendly way, and you can use your awareness to be kind to yourself. Why Be Mindful? Still not convinced mindfulness will help? Review the benefits of mindfulness Increased Awareness Improved Focus and Attention Improved Grades Improved Management of Disappointment, Anger, and Other Emotions Decreased Stress and Anxiety Increased Feelings of Kindness and Compassion Mindfulness Takes Practice We re ready to start! Remind children that nobody masters mindfulness on one try. Mindfulness takes practice. 2 that scientists and doctors have discovered:

3 Activity: Meditation Encourage kids to try meditation. Use page 5 of this kit for guided reflection. Discussion: Emotions People can have different emotions about the same situation and express them in various ways. If you pay attention to your emotions, such as tracking them in a journal, you will know how best to work with your emotions so they don t overwhelm you. Using the activity on page 6, encourage children to reflect on their emotions. Discuss with children how emotions are felt in different parts of the body. Then, encourage kids to draw a picture of how they experience different emotions such as 3 happiness and sadness. Label where they feel those emotions.

4 Discussion: Heart-Happiness Discuss how we can self-sabotage our own happiness. We let fear or lack of self- confidence stop us from living our dreams. Encourage children to use visualization to see themselves achieving their goals and then make a plan to achieve it. Activity: Meditation Provide children with paper and a writing utensil, then relax in a comfortable meditation position. Have them take three MINDFUL ME BREATHS to focus their minds, and encourage them to think on: 1. Think about what you want most in this world a goal that is important to your deepest sense of who you are. 2. Imagine yourself accomplishing this goal. You could close your eyes and see all the details of this dream coming true. 3. Now, think about what obstacles inside yourself might be blocking your heart s desire. Write down whatever is in your way. These could be things like shyness, fear of failure, laziness, or a lack of skills. 4. Ask yourself how you could overcome each obstacle. Write down solutions to your challenges along the way. Discussion: Gratitude Discuss how reflecting on the good things in life can also help keep you happy and healthy. Encourage children to keep a gratitude chart every night this week. Send them home with the gratitude chart on page 7. Discussion: Final Thoughts Ask children what they thought about this introduction to mindfulness and being aware of their emotions. Remind children there are many ways to practice mindfulness. Encourage them to explore other practices, using Mindful Me: Mindfulness for Kids and Mindful Me Activity Book as guides. Open up to any questions. For parting thoughts, remind children that mindfulness takes practice. If they forget to be mindful one day, don t worry. We all do that. There s no need to scold yourself. Instead, say, Oops! and start again. Each moment is another chance to be a 4

5 Reproducible Activity Page MINDFUL ME Meditation Inside each of us is our WISDOM MIND. It is the truest part of us, always there no matter what happens. You can t see or touch it. But you can feel it and know it. Your WISDOM MIND is like your guide, and you can connect with it through meditation. MINDFUL ME Breaths As you begin, notice your breathing. Take three soft, slow breaths and feel them in your body. Breathe in, and feel air coming into your nose. Breathe out, and count one. Breathe in, and notice air filling your lungs. Breathe out, and count two. Breathe in, and see the air expanding your belly. Breathe out, and count three. Repeat for two more rounds of breathing into your nose, lungs, and belly. Take three MINDFUL ME BREATHS any time you want to settle down and focus your attention. To continue meditating, keep your attention on your normal breathing. If you notice you start thinking about something else, just bring your attention back to your breath. This is a Intention Dedication Before you meditate, ask yourself why you are Dedicating your meditation reminds you meditating. Your answer is your intention. It that you are part of a community. You offer the benefits you receive from meditation to some- guides your practice and gives it strength. one else. You could dedicate it to your best friend, to a special family member, or even to your pet. Sample Dedications: Sample Intentions: I dedicate my meditation to kids like me I meditate to handle my worries better. who feel mad or sad sometimes. I meditate on sharing kindness with I dedicate my meditation to my best friend other people. who needs help. I meditate for peace of mind. Your Intentions: Your Dedications: I meditate to... I dedicate my meditation to... I meditate to... I dedicate my meditation to... I meditate to... I dedicate my meditation to... 5 simple breath meditation you can use any time.

6 MINDFUL ME Emotions Emotions are natural. Reflect on these emotions. Happy Sad Grateful Angry Nervous Now use this space to draw what those emotions make you think of: 6 Reproducible Activity Page

7 Reproducible Activity Page Gratitude Chart Reflecting on the good things in life can also help keep you happy and healthy. You could keep a gratitude chart and fill it in every night. Think of something that makes you feel grateful. Days of the Week Monday Tuesday Wednesday Thursday Friday I am grateful for this person today I am grateful for this emotion today I expressed my gratitude by doing this today 7 I am grateful this thing happened today