Our children experience a range of feelings because of busy school schedules, sibling or peer conflicts, or new challenges in extra-curricular activities and just like adults, they need resources to help calm their big feelings.
In her book, “Breathe like a Bear,” Kira Willey shares 30 mindfulness strategies we can teach our children to calm anxious, angry, or stressful feelings. I’ll share a few of them. You can also check out her book here
Candle Breath
In this exercise, your child will pretend to hold a candle. They will take in a deep breath and let it out slowly so that the candle flame wiggles but doesn’t blow out. Have them practice breathing in and out, gently and slowly blowing the flame when they breathe out. On the last breath they blow hard to blow out the flame.
Flower Breath
This exercise engages your child’s senses in a way that helps to ground them. They will imagine a flower along with its colors and scent. They will smell the flower by breathing in through their nose and letting it out slowly through their mouth. Repeat as many times as needed until feeling calm.
Scrunch and Let Go
First children will scrunch their toes and legs, then belly and arms, and finally squeeze their face and eyes shut. Take a long breath in and as they let the air out, they will slowly let their muscles go too. This can be repeated as needed.
She has several more exercises in her book for things like relaxing, focusing and imagining. And a great way to help your kids is to practice along with them!
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