Hello young friend.
Today we're going on a special adventure,
One where you don't even have to leave the room where you're sitting.
This adventure is called mindfulness and it's a way to notice what's happening right now with kindness and curiosity.
You see mindfulness helps calm our minds,
Helps us feel happy,
Helps us to pay better attention to the world around us.
So let's get started by finding a comfortable spot to sit or lie down.
Are you ready?
Let's go.
Now first we're going to learn how to pay attention to our breathing with the help of a breathing buddy.
This could be a small toy or even a stuffed animal.
Go ahead and choose your buddy now.
Go ahead and choose your buddy now.
Got it?
Great.
Now lie down and get comfortable.
Place your breathing buddy on your belly.
We're going to watch our buddy move up and down as we breathe.
Take a slow breath in through your nose and watch your buddy go up.
Now breathe out slowly through your mouth and watch your buddy go down.
Let's do this together for a few breaths.
Breathe in,
Buddy up.
Breathe out,
Buddy down.
Notice how it feels.
This is you being mindful of your breath.
Breathe in,
Buddy up.
Breathe out,
Buddy down.
Now if you'd like to,
Close your eyes.
We're going to use our ears.
I have a bell here.
When I ring the bell,
I want you to listen carefully until you can't hear the sound anymore.
Until you can't hear the sound anymore.
And when you can't hear it anymore,
Just gently raise your hand and put it back down again.
Are you ready?
Listen.
Listen.
What did that sound like?
This is another way to practice mindfulness,
By just listening.
I'll ring the bell once more.
And when you can't hear it anymore,
Raise your hand and put it back down again.
Raise your hand and put it back down again.
Ready?
Good.
Now next is our body scan.
This helps us notice how your body feels.
Keep your eyes closed for this if you're comfortable doing so.
Now imagine a gentle light slowly travelling across your body,
Starting at your feet and moving slowly all the way to your head.
As it moves up,
Notice how each part of your body feels.
Is it tingly?
Is it warm?
Is it cool?
However it feels is perfect for you.
Just notice without trying to change anything.
This helps us be mindful of our bodies.
Now before we finish,
Let's think of one thing we're thankful for today.
It could be anything.
A pet,
A friend,
Or even the sunny sky.
Hold that thought in your heart and say,
Thank you,
Silently.
Feeling thankful is a big part of being mindful.
Now slowly bring your attention back to the room.
Wiggle your fingers and toes just gently.
Have a gentle,
Big stretch and open your eyes when you're ready.
Great job.
You've just taken a big step in becoming more mindful.
Remember,
You can practice these steps any time you feel you need a moment of calm or just want to enjoy the moment.
Thank you for joining me on this mindful adventure today.
I hope you feel a bit more peaceful and happy.
And until next time,
Keep noticing the wonderful world around you.
