Mindfulness Practices

Focus/Present Awareness
There are many simple ways to practice mindfulness. Some examples include:
● Pay attention. It’s hard to slow down and notice things in a busy world. Try to take the time to
experience your environment with all of your senses- touch, sound, sight, smell and taste. For
example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.
● Live in the moment. Try to intentionally bring an open, accepting and discerning attention to
everything you do. Find joy in simple pleasures.
● Accept yourself. Treat yourself the way you would treat a good friend.
● Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath
and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing
for even just a minute can help.

Opening Mindfulness Practice: (may want to watch the video, Finding Your Yeti Body before you begin).
This should take about 3 minutes to complete. Make adjustments as needed for younger children.
➢ Let’s start with a few moments of mindfulness practice. Let go of anything you might be
holding. Find a comfortable position in your chair, with your feet flat on the floor, your back
straight but not stiff, your shoulders relaxed, your facial muscles relaxed and your hand
resting comfortably on your thighs or in your lap.
➢ Chime
➢ Now take a deep breath through your nose, and let the breath come out through your mouth
so that you can hear it like a long soft sigh. Try to make the out-breath slow and long. Do this
two or three more times to help you relax. Place a hand on your chest and feel the air rise and
fall in your body.
➢ Pause

➢ Now let your breath move into and out of your nostrils soundlessly, and just pay attention to
the in-breath and the out-breath.
➢ Pause
➢ There’s only one thing to do right now: feel the breath move; notice the sensations of
breathing.
➢ Pause
➢ Pay attention to the in-breath and the out-breath until you can no longer hear the sound of the
chime.
➢ Chime

The White Polar Bear:

See if you can not think about something.
Just take a few deep breaths and let your mind settle. Now bring to mind an image of a white polar bear, this
large animal with its white fur and dark eyes, standing very still.
Keep the image in your mind in as much detail as possible.
Now clear your mind and do not think of a white polar bear. Just sit for a few moments, but do not think of a
polar bear.
What happened?
It’s hard not to think of things. Sometimes the thoughts in our minds seem to get stuck there. They’re “sticky
thoughts” that sometimes don’t go away very easily. If they’re unpleasant, we might call these kinds of
thoughts “worries”. We might try to get rid of them, but this doesn’t really work very well. There’s another way
to work with thoughts that come into the mind. We can learn to be mindful of thoughts and say to ourselves:
“It’s just my mind thinking.” “It’s just my mind thinking pleasant thoughts.” “It’s just my mind thinking
unpleasant thoughts.” In other words, we can notice the thought and choose to think about it or, to the best of
our ability, let it go.
A Walk in the Woods:
Close your eyes and imagine a walk in the woods. On the in-breath, imagine leaves falling from trees. Blow
them away on the out breath. What can you smell, what can you hear as you walk over the leaves on the
ground? What do they feel like as they fall on your head, or onto your hands?
Open your eyes and look around at your surroundings.

Five Senses Exercise:

Begin by taking a few deep breaths, bringing extra attention to the exhale. This exercise provides guidelines
on practicing mindfulness quickly in nearly any situation.
● Notice 5 things that you can see. Look around you and bring your attention to five things that you can
see. Pick something that you don’t normally notice, like a shadow or a small crack in the concrete.
● Notice 4 things that you can feel. Bring awareness to four things that you are currently feeling, like
the texture of your pants, the feeling of the breeze on your skin, or the smooth surface of a table you
are resting your hands on.
● Notice 3 things you can hear. Take a moment to listen, and note three things that you hear in the
background. This can be the chirp of a bird, the hum of the refrigerator, or the faint sounds of traffic
from a nearby road.
● Notice 2 things that you can smell. Bring your awareness to smells that you usually filter out, whether
they’re pleasant or unpleasant. Perhaps the breeze is carrying a whiff of pine trees if you're outside,
or the smell of a fast-food restaurant across the street.
● Notice 1 thing that you can taste. Focus on one thing that you can taste right now, at this moment.
You can take a sip of a drink, chew a piece of gum, eat something, notice the current taste in your
mouth, or even open your mouth to search the air for a taste.

Turning into the senses directs our awareness away from anxious thoughts and grounds us by focusing on
the physical body. From this state of calm presence, we can meet whatever is troubling us with more
steadiness and clarity. And when we support ourselves through the ups and downs, we also create more
space to experience joy and peace.

Five Senses Exercise: (simplified for younger children)

Begin by taking a few deep breaths, bringing extra attention to the exhale.

● Name 5 things you can see.

● Name 4 things you can hear.
● Name 3 things you can feel.
● Name 2 things you can smell.
● Name 1 thing you can taste.

Turning into the senses directs our awareness away from anxious thoughts and grounds us by focusing on
the physical body. From this state of calm presence, we can meet whatever is troubling us with more
steadiness and clarity. And when we support ourselves through the ups and downs, we also create more
space to experience joy and peace.

Focused Reading:
Before reading, sit quietly for a few minutes. Bring your attention to your breath, letting go of thoughts and
sensations, returning to the breath again and again. Then read. Notice if you read with more focus and
appreciation. When you finish reading, sit again for a few minutes, again bringing your mind to your breath.
At the end of your practice, notice what you have learned from the reading.

Thought Clouds:
Mindfulness involves a ‘stepping back’ from your thoughts and watching them, rather than letting them gain
traction or turn into negative feelings. One way to make this happen is to imagine your thoughts as thought
clouds.
Imagine that you are watching your thoughts as you might watch clouds- with a sense of indifference, or
distance between you and them, and without analysis or judgment. The problem with thoughts is that they
can dig in and become feelings. Instead, give them the space to be there. Let them come, and then let them
go.
If your mind is tempted to wander away with a thought, come back to your breathing and ground yourself in
your senses. What do you see, feel, hear, taste, smell?

Paying Attention:
Really engage with the person you are with. Notice them fully- the color of their eyes, the sound of their
voice, the way their voice lands on you when they speak. If you are speaking to someone over the phone, try
closing your eyes to block out other distractions so you can be fully present in the moment. Too often we
hear what people are saying but we aren’t fully present, often thinking of a response or distracted with other
things, mentally or physically.

Sitting Meditation:
Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your
nose, focus on your breath moving in and out of your body.
If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus
to your breath.

Reclaim Idleness:
The Italians have a phrase, "dolce far niente", which means the beauty of doing nothing. We are so busy
trying to optimize our time that we often do not stop to rest and relax. However, taking it slow is important for
your overall well-being. Take some time every day on your breathing and on what you can see around you.

The Raisin Exercise:

This is a great introductory exercise for beginners to start practicing mindfulness since it can be attempted by
anyone with any kind of food (although one with an interesting or unusual texture, smell, or taste is best). In
this exercise, provide participants with a few raisins and ask that they pretend they have never seen a raisin
before. Pay careful attention to:
● The way the raisin looks;
● How it feels;
● How their skin responds to its manipulation;
● Its smell;
● Its taste.
If your mind does wander, that is natural. Gently guide it back to the exercise.
Focusing on the single object of the raisin is meant to bring the participants' mind to the present, to what is
right in front of them. We may be used to raisins, and not used to taking time to actually notice them. By
focusing on the raisin in their hand and making a point to notice everything about it, they are unlikely to be
expending energy, time, and attention on worrying or ruminating about other parts of their lives.

Observe a Leaf:
This exercise calls for nothing but a leaf and your attention.
Pick up a leaf, hold it in your hand, and give it your full attention for three to five minutes. Notice the colors,
the shape, the texture, and the patterns. This will bring you into the present and align your thoughts with your
current experience.

Eye of the Hurricane:

This meditation aims to help you tap into your inner peace as a helpful way of dealing with depression.
Find a calm, peaceful place to sit, take up a tall but relaxed sitting position. Breathe in and out deeply three
times, taking it slowly as you start to gain awareness of your body and any physical sensations that are
present.
The Eye of the Hurricane is a still and tranquil space that exists at the center of a storm. This inner core is
peaceful despite any movement and noise that is represented by our feelings, thoughts, and memories. The
goal is to access and find your place in this safe, calm inner core- the eye of the storm. You may notice and
recognize emotions, events, and sensations that move with the hurricane- try to visualize yourself in the
center, in the calm place.
Following this guided mindfulness exercise will help you to clear your mind of worry about the past or the
future, and allow you to focus on the present moment in time.

Guided Listening:
❖ Sitting up tall in your chair with your eyes closed if you are comfortable with that or just lower them
let’s take three deep slow breaths: “Ready, breathing in- one, two, three, four, and out four, three, two,
one. Again, in one, two, three, four, and out four, three, two, one.”
❖ Keeping your body still, notice 5 sounds in the room with your ears, name them in your mind as you
notice them ( I hear a clock ticking on the wall, I hear a car passing on the street, etc.).
❖ Now let’s take two more deep breaths together: “Ready, breathing in- one, two, three, four, and out
four, three, two, one. Again, in one, two, three, four, and out four, three, two, one.”
❖ What did you notice about this practice? How has your breathing changed since we started? How
does your body feel?

Breathing Practices
Five Breaths:
● 1st- With a big breath in, turn your face so you are looking down. Slowly exhale.
● 2nd- With a big breath in, turn your face to look at the sky. Slowly exhale.
● 3rd- With a big breath in, turn your face so you are looking left. Slowly exhale.
● 4th- With a big breath in, turn your face so you are looking right. Slowly exhale.
● 5th- With a big breath in, look ahead and think of all the good; your friends, family, and community.
Slowly exhale

Intentional Breathing:
Take the first big breath for something that inspires you today. Breathe in slowly for 1,2,3,4 and out slowly for
4,3,2,1.
Take a second breath for something you accomplished today. Breathe in slowly for 1,2,3,4 and out slowly for
4,3,2,1.
Take a third breath for something you are thankful for today. Breathe in slowly for 1,2,3,4 and out slowly for
4,3,2,1.

10 Breath Escape:
Close your eyes and imagine you are in a place that relaxes you. This can be your bedroom, the beach,
somewhere in the mountains- anywhere you feel safe and calm. Engage your senses and really imagine
what it would be like to be there now; what would it sound like, smell like, what would you see, what would
you feel?
Once you are completely enveloped in that place, take 10 slow, deep, cleansing breaths. Slowly open your
eyes.

Hot Bowl of Soup:

Cup your hands in front of you and pretend it is a bowl of steaming, hot soup. Feel warmth seeping through
the bowl and into your palms. Take a deep breath to breathe in the delicious smell, then slowly blow to cool it
off. Repeat this several times. This will regulate your breathing and bring you a sense of calm.

Snake breathing:
Inhale deeply through your nose, exhale slowly through your teeth and hiss like a snake.
Keep your feet in place on the ground and only move your body from the waist up like a snake.
When we practice snake breathing we practice slowing down our breathing and calming down.
Try three hissing breaths, and move your body slowly like a snake.
Now try making your exhale and hiss as long as possible. Do it two times.
Blowing Bubbles:
Whether you have real bubbles or imagined, you can practice bubble blowing. Hold the wand in front of your
face (imagined or real) and blow some bubbles. Take a deep breath in and then blow out slowly and gently
so they don't pop. Repeat, and try to create a really large bubble that requires you to really empty your lungs
slowly and fully. Careful not to pop it! Repeat slowly and carefully for several times.

Belly Breaths:
Put your hands on your belly and fill it up with your biggest breath. Inhale slowly- feel your belly fill and
expand. Exhale slowly and feel your belly go down. Do this 10 times. Can you feel your body sink into
relaxation? Try this whenever you feel anxious or angry.

Umbrella Breathing:
Stand tall with your hands at your sides. Take a deep breath in and hold hands out like an umbrella to your
sides, rise up onto your toes.
On the exhale lower your arms or contract your umbrella and lower onto your heels.
Expand like an umbrella on the inhale, and contract like an umbrella on the exhale.
After three breaths shake as much rain off as you can.

Diaphragmatic Breathing:
Diaphragmatic breathing can lower your stress levels, reduce your blood pressure, and regulate other
important bodily processes.
● Sit tall and close your eyes or focus on a point.
● Breathe slowly in for 1,2 and out for 2,1
● Breathe slowly in for 1,2,3 and out for 3,2,1
● Breathe slowly in for 1,2,3,4 and out for 4,3,2,1
● Breathe slowly in for 1,2,3,4,5 and out for 5,4,3,2,1
Do this three times. Open your eyes and look up.

Ballooning:
Sit straight as if you were balancing a book on your head. Breathe in deeply using your belly. Hold your
hands in front of you as if you were holding a balloon. Breathe in and the balloon inflates and fills with air
(move your hands apart). On the exhale your balloon deflates and the air goes out(Move your hands closer
together). Do this 3 times.

Ocean Breath:
1. Inhale through your nose.
2. As you exhale, whisper the sound ahhh through your mouth. Repeat two or three times.
3. On the next breath, close your mouth, exhale, and send the whisper sound through your nose.
4. See if you can find the same whisper sound in the nose on the inhalation and the exhalation.
Ocean Breath is created by lightly constricting the throat to create a hissing sound as you breathe in and out
through the nose.

Square Breathing:
Trace a square on your hand as you inhale, hold, and trace another square as you exhale.
In square, hold square, out square, hold square
❖ Square Breathing

Starfish Breathing:
Hold your hand up and spread your fingers wide. Then with the pointer finger of your opposite hand trace
your fingers. As your finger moves up, breathe in slowly and deep. As your finger moves down, exhale
slowly and deep. Close your eyes and be mindful of the sensation of your finger tracing the outline of your
hand.
Trace back over your hand, picturing in your mind your hand focusing on the sensations of touch and your
breath.
Flower Petals:
When you inhale through your nose, raise your arms and hands up over your head like the petals of a flower.
When you exhale out through your mouth, move your arms down in front of you wiggling your fingers like
petals of a flower falling to the ground. Do this three times.

Beachball Breathing:
Stand with your feet slightly apart. Clasp your fingers and hold them together in front of you at your waist
level as if you are holding a large beach ball that is resting on your fingers. As you inhale, raise your clasped
fingers up to your chest. On the inhale turn your palms facing down and push the air out of the ball as you
lower them. Repeat 3 times.

Mindful Movement/Stretching
Stretch and Breathe:
Stand tall and breathe in as you slowly stretch as wide as you can- arms open wide out to the side.
Breathe out and bring your arms down to your side.
Stretch to the shape of a moose with big antlers up over your head. Fingers extend out and over your head
while you breathe in, then breathe out and bring your arms back to your side.
Stretch like an elephant with a long trunk hanging down, bend at the waist and let your arms hang down.
Then raise up breathing in slowly 1,2,3,4 and out 4,3,2,1.
Wrap your arms tight around yourself like a koala hanging onto a tree. Breathe in slowly 1,2,3,4 and our
4,3,2,1 then lower your arms to your side.

Spaghetti:
Imagine you are a rigid piece of uncooked spaghetti. Tighten your muscles in your arms at your sides and
stretch tall. Then relax into cooked spaghetti, you might slump over a bit. WIggle your arms and get all the
tension out. Repeat.

Tree in the Wind:

Stand with your feet slightly apart and your arms at your sides. Begin to rock slowly from front to back on
your feet while keeping your balance. Move from side to side. Slowly move in a circle as you maintain
balance; vary the speed and direction of movement as much as you want, all the while keeping a centered
balance. Now, try this with your hands in the air to vary the movements.

Crescent:
From a standing position, slowly and mindfully extend your arms toward the ceiling. Keep your arms straight
overhead while slowly bending from your waist to the right. Your arms stretch to the right side, making a
crescent shape. Hold this position, feeling the stretch and noticing the breath in your body. Repeat on the left
side.

Around the Room:

Split the class in two groups- half the class comes to the front of the room, and the other half stands in the
back. This may need to be adjusted depending on the size of the class.
The object is for each of you to make one trip from your spot to the other side of the room and back
mindfully, that is, in silence and without touching anything (desks, people, and so on). You’ll be walking
slowly and silently from one side of the room to the other.
Try to pay attention to your breath and your movement as you walk, not touching anybody or anything as you
mindfully make your way across the room. Notice any thoughts and feelings that you experience during this
practice.

Holding the World:

Stand in a stable position, feet hip-width apart and toes facing forward. Unlock your knees very slightly and
take a deep, full breath. Now bring your arms into a circle in front of you, as if you were holding the world. Let
your fingers come close together but without touching. Hold the posture, become aware of your breath, and
mindfully notice any sensations in your shoulders and in your hands and fingers. After a short period, slowly
move your hands down to your sides.

Forward Bend/Rag Doll:

Stand with your feet hip-width apart. Slowly and mindfully bend over at the hips and let your arms hang in
front, perhaps swaying from side to side like a rag doll. Your fingers might touch the floor. Stay in this position
for a brief period and notice the sensations of breathing. Come up very slowly to a standing position. Be
mindful of your breath as you straighten up with intention.

Step Up and Reach:

Begin from a standing position, and tune in on your breath. Take a step forward with your right foot as far as
is comfortable. Your right knee should be directly over your right food, and your left leg is extended behind
you. Lift your left heel up and balance on the toes of your left foot. Reach your arms up overhead and look
up. Hold this position and tune in to the breath. Come back to a standing posture and now step out on your
left foot. Repeat this process.

Bell Ringer:
Stand and breathe to get balanced. On the in-breath, clasp your hands together above your head as if you
were grasping a heavy rope, and on the out-breath, imagine pulling the rope down to the floor, slowly and
mindfully. The motion involves clasping your hands above your head and bringing them down as far as you
can, bending at the waist. Repeat at different speeds. Notice the muscles used in this movement. Feel the
sensations in your body.

Winding the Clock:

Begin in a standing position with your feet about hip-width apart. Imagine that there is a large clock in front of
you. Raise both your hands, palms facing out, as if to touch the top of the circle.
Take a few in-breaths, and then on an out-breath, sweep both arms in a clockwise motion, keeping your
palms extended, to wind the clock in a large circle. Bending from the waist about 90 degrees, circle upward
again on the in-breath. When you get to the top of the clock, exhale and sweep back down the circle from
one o’clock to six o'clock.
Keep the circular motion going in a smooth, sweeping, broad movement. In-breaths and out-breaths should
be steady and regular. Your hands should “touch” the clock face all the time, as if you could move the clock’s
hand, making a big, complete circle. After six circles, change direction and repeat.

Relaxation Roll: (need one die)

This is a game to help you practice muscle relaxation. Roll a single die and perform the relaxation technique
next to the number you roll.
1. Clench your toes, count to three slowly, then relax your toes.
2. Close your eyes tightly, count to three slowly, then relax your eyes and face.
3. Clench your teeth, count to three slowly, then relax your jaw.
4. Tighten your fists, count to three slowly, then relax your hands.
5. Tighten your calf muscles, count to three slowly, then relax your legs.
6. Tighten your stomach, count to three slowly, then relax your stomach.

Shoulder Roll:
Take three deep breaths to start this practice. On the third breath begin a slow shoulder roll backward.
Focus your attention on the motion. The roll has four movements: up, back, down, and forwards. Flow easily.
Repeat for five to six rolls, then change directions and repeat. Your shoulders will feel loose and relaxed.
Breathe deeply.

Morning Stretches:
When animals awake from sleeping, they spend time stretching and warming their muscles for the day. You
should feel more in touch with your body from waking and stretching. Start by reaching up, breathing in, and
then exhaling as you reach for the floor. Listen to your body and add any stretches you need.
Walking Meditation:
Find a quiet place 10 to 20 feet in length, and begin to walk slowly. Focus on the experience of walking,
being aware of the sensations of standing and the subtle movements that keep your balance. When you
reach the end of your path, turn and continue walking, maintaining awareness of your sensations.

Compassion, Self-Compassion and Gratitude

Attitude of Gratitude:
Breathe in slowly 1,2,3,4 and out 4,3,2,1
Share 1 word, or phrase of something you are grateful for today
Breathe in slowly 1,2,3,4 and out 4,3,2,1

Self-Compassion:
Sit tall, feet flat, hands on your lap, and focus on a point in front of you or close your eyes.
Imagine a visual of yourself. See yourself in control, and happy.
Send yourself well wishes: I feel safe, I feel happy, I am healthy, I am peaceful.
Breathe in slowly 1,2,3,4 and out 4,3,2,1

Compassion for Others:

Imagine someone that is easy to care about. A friend, a sibling. Visualize them in a place where they are
safe and happy. Send them warm wishes: may you feel safe and happy, peaceful and be healthy.
Breathe in slowly 1,2,3,4 and out 4,3,2,1.
Now imagine someone you don’t know very well. Send them well wishes: may you be safe, happy, peaceful
and healthy.
Breathe in slowly 1,2,3,4 and out 4,3,2,1.
Slowly wiggle your fingers and toes and slowly look up.

Four Words:
Think about how you are feeling. How do you want to feel?
Think of a 4 word phrase you can tell yourself to help you throughout the day. To help get us to where we
want to be. “I am good enough”, “_____, you are amazing”, “I can be calm”, “My mind is calm”.
Inhale, and say the phrase as you breathe out. Repeat 4 times.

Smile Word:
Think of a word that makes you smile. Close your eyes and really enjoy the word, relax your face and smile.
Breathe in slowly 1, 2, 3, 4 and out 4, 3, 2, 1.
Tap your heart and say the word softly three times- tap, tap tap.
Show on your face how your word makes you feel.
Breathe in slowly 1, 2, 3, 4 and out 4, 3, 2, 1 and slowly open your eyes.

Taking in the Good:

Think of one thing from the day that you feel good about, and be specific, for example: you listened, you
were more creative, you lent a helping hand, or someone smiled at you, etc.
Hold on to that memory for the next 30 seconds. Remember it in as much
detail as you can.
Allow the feeling associated with the memory to sink in your mind. Act as a sponge, absorbing the memory
and the feeling together.

One Minute Reflection:

● Before leaving school take a moment and reflect on today.
● Sit comfortably, either at your desk or on the floor.
● Were there things you did today that you are proud of? Let them soak in for 20-30 seconds.
● Feel good about your accomplishments.
 ● Were there things you felt you could have done better or differently? It's okay to make mistakes or
missteps.
● Tomorrow, with a fresh mind and even breathing, you can try again.

Reading Faces:
We are going to express ourselves with our whole body and face. Give the class a prompt to move in the
way they are feeling today. When the teacher says freeze, they stop and show their feelings on their face.
The teacher can also give prompts to move in certain ways. Move like you are joyful, move like you are
stressed, move like you are silly, move like you are tired, etc.

Breathe in Gratitude:
Studies have shown that practicing gratitude can make us more mindful. When you feel overwhelmed or
stressed, close your eyes and take a deep breath- breathe in gratitude and breathe out stress. Repeat until
your mind is calm and the feeling of stress has dissipated. Sometimes you may only be able to be grateful
for the ability to breathe. This practice will help you turn negative feelings into positive ones.

Emotion Regulation
Count to 10:
When you are feeling big emotions and need to dial it down a bit try this.
Stand with your feet slightly apart, arms down to your side. Keep within your personal space bubble and
slowly start to wiggle. Countdown from 10 and wiggle faster and as big as you can by the time you get to 1.
Now count up to 10 and slow down being completely still when you reach 10.

Take 2:
Breathe deeply 3 times. Think of something that went wrong today that you could have controlled. Maybe
you were late to school, you snapped at a friend or family member, maybe you stayed up too late and now
you are tired. Imagine the activity that went wrong in your mind. Breathe deeply 3 times. Now imagine what
you will do when the activity happens again and how you will control it. Maybe your plan will be to go to bed
earlier, or talk through your emotions with your friend or family member. Think in your mind this thought
(Today I ______ and tomorrow I plan to_______.) Breathe deeply 3 times.

Color Breathing:
Close your eyes and imagine your anxiety/anger/fears/worries as a color. Now take a deep breath in and
blow all those worries out. Is your anger red? Imagine blowing the color red out of your body for a count of
three.
Now, breathe in a healing, warming, happy color. Imagine this healing light traveling all around the inside of
your body. Does blue make you smile? Breathe it in for a count of three. Keep doing this until all your
worries are gone and you are left filled with a bright, calming light.

Finger Pointing:
We often get frustrated during the day. The human brain can only focus on one task at a time. To regain
your focus try this.
Place your hands together, with your finger tips touching. Tap your fingers together starting with your
thumbs and work your way to your pinky fingers. If you mess up, shake it off and start again. Your brain and
fingers are connected- you are getting focused!

Shake It Out:
In moments when you are seized with anxiety or any intense, negative emotion, moving the body is a way to
immediately change your physiological state and thus, your mental state. Get outside and go for a run, or if
that is not possible, one of the simplest and most immediate techniques to relieve stress in the body is the
shaking exercise. It is just as it sounds. From wherever you are sitting or standing, begin shaking each part
of the body, as if you are shaking out all of the residual tension in your body.
Shake It Off:
Close your eyes. How are you feeling right now? Is there a feeling you want to shake off?
Breathe in slowly 1,2,3,4 and out 4,3,2,1
Open your eyes. Now we are going to shake off those feelings.
● Start with your left arm and shake for 5,4,3,2,1
● Now your right arm for 5,4,3,2,1
● Scrunch up your shoulders for 5,4,3,2,1
● Shake your left hand for 5,4,3,2,1
● Shake your right hand for 5,4,3,2,1
Continue this, decreasing the count by one each time.
● Start with your left arm and shake for 4,3,2,1
● Now your right arm for 4,3,2,1
● Scrunch up your shoulders for 4,3,2,1
● Shake your left hand for 4,3,2,1
● Shake your right hand for 4,3,2,1
Continue until you get to a count of 1.
Breathe in deeply for 1,2,3,4 and out 4,3,2,1

Trace 8:
Trace a sideways 8 as you breathe in and out. Trace with your finger in the air. Or on your hand or on your
leg to be less obvious. Do this when you are feeling stressed or anxious, or when you need to calm down.

Managing Anger:
Mindfulness techniques can also discharge acute or chronic anger. As one of our strongest emotions, anger
can be hard to view objectively and defuse. Mindfulness helps create space between stimulus and an
immediate, impulsive response. This technique can help you deal with the experience of anger.
● First, sit in a comfortable position with your eyes closed and notice the places where your body is
touching the floor, cushion, or chair.
● Draw in a few deep breaths, completely filling up your lungs and quickly exhaling.
● Think back to a time that you recently experienced anger, preferably a mild or quickly addressed
episode. Allow yourself to experience the anger you felt in that moment.
● Disregard any other feelings that come up with this memory, like guilt or sadness.
● Turn your attention to how you are experiencing anger in your body. Notice whether any parts of your
body are manifesting your anger with sensations like warmth or cold, the intensity of these reactions
and whether they change as you observe them or move through your body.
● Bring compassion to the anger. This can be difficult, but remind yourself that anger is a natural
human emotion that affects us all at one point or another.
● Say goodbye to your anger. Gradually bring your attention back to your breath and rest here for a
while until your emotions have subsided or settled down.
● Reflect on the experience. Notice the sensations that this exercise brought up in your body. Notice if
they changed through the process. Think about what happened to the anger when you showed it
compassion.
This exercise can be repeated as many times as necessary.

Body Scan/Grounding
Body Scan:
Get comfortable. Lying down is preferable, particularly if you're doing a body scan meditation before you fall
asleep. If that's not possible or comfortable, sitting comfortably is also an option.

Take a few deep breaths. Let your breathing slow down, and start breathing from your belly instead of from
your chest, letting your abdomen expand and contract with each breath. If you find your shoulders rising and
falling with each breath, focus more on breathing from your belly, as though a balloon is inflating and
deflating in your abdomen with each breath. For more practice, try these breathing exercises.

Bring awareness to your feet. Now slowly bring your attention down to your feet. Begin observing
sensations in your feet. If you notice pain, acknowledge it and any thoughts or emotions that accompany it,
and gently breathe through it.

Breathe into the tension. If you notice any uncomfortable sensations, focus your attention on them.
Breathe into them, and see what happens. Visualize the tension leaving your body through your breath and
evaporating into the air. Move on when you feel ready.

Scan your entire body. Continue this practice with each area of your body, gradually moving up through
your feet until you reach the top of your head. Notice how you feel and where you're holding your stress. If
there's any tightness, pain, or pressure, continue to breathe into any tightness, pain, or pressure you're
feeling. This can help you release tension in your body now, and be more aware of it in the future so you can
release it then, too.

Wake Up Your Body:

Start from a standing position. Using your right hand, make a soft fist or use the tips of your fingers to tap
from the top of your left shoulder all the way down your arm and hand. Keep tapping from your left side at
your waist down the left side of your leg.
Now use your left hand to repeat this process on your right side. When you are done, take a few minutes to
feel your body. You can also stop between left and right side tapping to sense any difference between the left
and right sides.

Body Scan for Children: (or anyone)

1) Lie down on your back. Let your legs and your arms relax and fall to the sides. Settle yourself in a comfort-able
position and close your eyes.

2) Start by taking two or three gentle, large breaths. Pay attention to how that feels. Your belly rises and falls. Air
moves in and out of your body. If you like, place a hand on your belly and feel it move with each breath.

3) Now we’re going to pay attention to the other parts of the body. Start with your feet. They might feel warm or
cold, wet or dry, relaxed or restless. It’s also okay if you feel nothing at all. If you can, relax your feet now. If that’s hard
to do, that’s fine. Take a moment and notice how that feels too.

4) For these few minutes, let yourself be still. There’s nothing to do. Pay attention as best you can. You might feel a
blanket or socks on your feet, or you might feel them pressing against the bed or the floor. When your mind gets busy,
gently bring your attention back to your feet again.

5) Now move your attention to your lower legs, noticing whatever is there. Do they feel heavy, light, warm, cold, or
something else? Let go of frustration and trying to do anything. Just do your best and give yourself a few moments of
rest.

Next, move your attention next to your knees and relax them. Feel the front, back, and sides of your knees.

6) After a few more breaths, move your attention to your upper legs. Whatever you feel, or don’t feel, is fine. Notice
your legs and let them relax. If you feel restless or wiggly, that’s okay too. That happens.

7) Now move your attention to your belly. It always moves when you breathe, rising and falling, like waves on the
sea. You might feel something on the inside, like full or hungry. You might notice the touch of your clothing or a blanket.
You might even feel emotions in your belly, like happy or sad or upset.

If you feel that it’s hard to focus, that’s normal. Gently practice coming back again and again to how your
chest feels when you breathe.

8) Next, bring your attention to your chest. Notice it rising and falling as you breathe. If you feel that it’s hard to
focus, that’s normal. Gently practice coming back again and again to how your chest feels when you breathe.

9) Now turn your attention to your hands. There is no need to move them or do anything with them. They may be
touching the bed, or the floor, or somewhere on your body. Relax them if you can, and if not, simply pay attention to
your hands for another moment.

10) Move your attention up into your arms. Maybe notice if you can find a moment of stillness inside you, like the
pause at the end of each breath.

11) Next, move your attention around to your back. How does it feel against the bed or the floor? Notice how it rocks
with each breath. When your mind gets busy or angry or scared, you can always come back to how your body feels in
this way for a moment.

12) Now move attention to your neck and shoulders, letting go and relaxing them. If your mind wanders, that’s
fine. No one can pay attention all the time. Just keep returning to noticing your body whenever you find yourself thinking
of something else.

13) And now feel your face and head. What expression do you have right now? What would it feel like to smile? What
else do you notice in your face, your head, and in your mind?

14) Finally, spend a few moments, paying attention to your whole body. If it is easier, continue to pay attention to
your breath. If it’s time for sleep, let that happen, remaining still and continuing to pay attention to your breath or
feelings in your body. And if it’s time to wake up, open your eyes and sit for a few moments before deciding when to
move again.

Melting Meditation:
Stand where you are not touching anyone. Close eyes. Pretend you are a frozen ice sculpture frozen and
tight. Imagine rigidness, tightness.
Imagine the sun shining down on your body. Starting with the top of your head let the sun's warmth move
slowly down your body.
You are turning into water, melting, feeling heavy as you move to the ground, and melting away any weight
or tension.
Sit up and breathe in new air and energy.

Tree Roots
Sit or stand with your back straight and your body relaxed. Breathe naturally and notice what’s happening in
your body and mind right now. Keep your body relaxed. If you are standing, keep your knees soft. Now move
your attention to the bottoms of your feet and notice how they feel against the ground. Imagine there are
roots growing from your feet into the ground. These roots hold you to the ground, and help you to stand tall
in a storm like the roots of a tree. Let the thoughts and emotions that bubble up in your mind come and go.
Are you feeling your feet now? If not, don’t worry; it’s natural for our minds to wander. Just move your
attention back to the bottoms of your feet to begin again. This practice will help steady you when you’re
feeling strong emotions.

Bedtime Meditation:
Settle into your bed. Lie on your back. Place your hands on your belly and notice the rise and fall of every
inhale and exhale. Breathe deeply on the inhale and the exhale, slow and deep. Meditate on the coziness of
your bed and blankets. The sensation of weightlessness you feel as you let go of tension. Let yourself soak
in the pleasure of being still and at rest.
Body Scan Meditation:
Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention
slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any
sensations, emotions or thoughts associated with each part of your body.

Mindfulness Resources
Mindfulness:
❖ Stop Light Mindfulness
❖ STOP
❖ Feather Ninja
❖ Coloring Mandalas
❖ Breathing for Kids
❖ Mindfulness Activities for Children and Teens

Mindfulness videos:
➢ Calm- Breathing Bubble
➢ Breathe with a Fish
➢ Belly Breathe with Elmo
➢ Starfish Mediation
➢ Loving Kindness Mediation for Kids,and Everyone!
➢ Unwind With Satisfying Sprinkles- Headspace
➢ Diving with Dolphins
➢ Celebrate the New Day- Go Noodle
➢ Build Patience- Go Noodle
➢ Let It Go- Go Noodle
➢ Make a Wish- Go Noodle
➢ Shake It Off- Go Noodle
➢ Weather the Storm- Go Noodle
➢ Take on the Day- Go Noodle
➢ Easy Relaxation for Kids
➢ Sesame Street Parody
➢ Sesame Street Parody
➢ Monterey Bay Aquarium
➢ Relaxed Breathing
➢ Rainbow Relaxation
➢ Monster Meditation
➢ Forgiving Yourself
➢ Relaxed Breathing
➢ Why Do We Lose Control of Our Emotions?
➢ Jellyfish
➢ Guided Meditation- Calm
➢ Guided Meditation, Be Present- Calm
➢ Sleep Story, Blue Gold- Calm
➢ Let Go of Stress- Headspace
➢ Slow Down With Snow Monkeys- Headspace
➢ Deep Breathing GIF
Mindful Music:
How to practice music meditation:Find a relaxing song to play. Get cozy. Support yourself in a relaxing
position with pillows and blankets. Press play and close your eyes. Focus fully on the sound. When your
mind wanders- which is natural- come back to the music. Every time you come back, you are practicing
meditation. Stay with the music until the end of the song or set a timer for 5-10 minutes if it’s a long song.
By consciously choosing to focus on the music (versus letting it just play in the background), we prevent our
minds from being hijacked by whatever thought, feeling, or idea comes along. It’s like a reset button for our
body, mind, and heart, allowing us to rest and process the change happening within and around us.
● Clair de Lune
● Music and Nature Scenes
● Focus Music- Headspace
● Focus Music- Headspace
● Calm Music- Calm
● White Noise- Rain Storm- Calm
● Calming Jasper Lake- Calm
● Calming Music
● Relaxing Music
● Snatuam Kaur