Calm. Clarity. Transformation.
Annie Ranger
RYT,RMT
Mindful Owl Adventures
Mindful Moments
Tips, Tools, and Activities
Guiding kids to embrace emotions and inner calm through playful mindfulness—with practical tools, creative activities, and bonus resources for readers with the book.
What is Mindfulness?
The practice of mindfulness is about observing your thoughts for exactly what they are thoughts. When you practice being mindful you begin to realize your thoughts do not define you or control you- they are simply thoughts. Once you can observe your thoughts from a detached manner you can let go of stress and anxiety. Mindfulness is kind awareness of the present moment without judgment. Focusing on the present, not dwelling on the past or worrying about the future.
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Benefits of Mindfulness for Children
Children experience more awareness of their body, thoughts and emotions
Children are better able to stay more focused
Children can experience less stress and anxiety
Mindfulness can improve impulse control and interpersonal skills
Executive function can increase
Can Improve memory
Can Help Make better decisions
Can Help creativity
Can Improve resilience and confidence
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Mindfulness training has shown it can lead to structural changes in the brain that develop and enhance the qualities of:
Compassion, Kindness and Patience
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Ways to easily fit mindfulness into a daily schedule:
Express gratitude
Enjoy a cup of juice or a favorite drink
Deep breathing
Draw/Color
Listen to music
Talk a walk and notice your surroundings
Put down the phone or walk away from the computer
Close your eyes and visualize
Fun activities to promote mindfulness
Dancing
Playing games like Simon Says
Take a nature walk
Mindful Eating
Gratitude Journal
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Tips , Tools and Activities
Practice Your Breathing
Deep Belly Breathing to Focus and Calm Your Mind and Body
Take deep belly breaths, filling your belly with air so it rises like a big balloon.
Hold your breath. Slowly breathe out through your mouth like you are blowing out candles.
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Breathe in through your nose, for a count of 4.
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Hold for a count of 4.
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Slowly and completely, breathe out of your mouth to the count of 4.
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Hold for a count of 4.
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Repeat 3 times. Breathe in to a count of 4, hold for a count of 4, slowly breathe out to a count of 4.
For extra calm breathe out to the count of 6! Slower exhales calm our bodies.
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Here’s a fun exercise to find out if your breathing correctly.
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Lie down and put a stuffed animal on your belly.
As you breathe in and your belly expands and rises, the stuffed animal will also rise.
When you slowly breathe out, your stuffed animal will slowly go back down!
1.Lie down on your back and place a stuffed animal on your belly.
2.Inhale through your nose for three seconds, focusing on how the stuffed animal rises as you breathe in.
3.Exhale for four seconds, this time focusing on how the stuffed animal falls as you breathe out.
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4.Repeat for at least another few minutes. You can increase how long you practice over time.
Mindfulness tools can help show that even shaken emotions will change and settle down
Emotions are “energy in motion.” They are not lasting or permanent. Mindfulness help teach how to be aware of emotions, name them and understand where they can be found in your body. Once you name them it is easier to embrace them and see how they effect you and your decision making. Once you realize emotions come and go it is easier to get through challenges.
Calming Jar
Emotions are “energy in motion” they are not lasting or permanent.
Mindfulness tools can help show that even shaken emotions will change and settle down.
Gratitude Jar /Journal
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Science says: Gratitude helps us by boosting our mood, improving relationships, and supporting overall mental and physical well-being .
Gratitude even strengthens our immune system!
Kids Love Meditation Video
Breath for Heart Brain Coherence
• Sit up straight, relax the shoulders and belly, and exhale. Think of something that makes you feel love.
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• Inhale softly for 5 seconds, expanding the belly as air fills the bottom of your lungs.
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• Without pausing, exhale softly for 5 seconds, bringing the belly in as the lungs empty.
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• Each breath should feel like a circle. Repeat
Ways to Find Your
Power in the Present Moment
STOP
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Stop what you are doing put a pause on your thoughts, your actions, and your internal monologue.
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Take a few breaths. Breathe in deep, breathe out, blow out the candles. Bring yourself into the present moment.
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Observe what is going on with your body.What sensations are you feeling, hearing, touching. How do you feel, what is your mind telling you?
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Proceed move forward with an intentional choice.
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RAIN: helps when working with emotions
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Recognize what is going on at this moment.
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Allow the experience to be what it is.
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Investigate with kindness and self care.
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Non Identification and natural awareness to what is going on.
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