Additional Activity Ideas

Ages 2-5

MINDFUL ACTIVITES: These can be facilitated with an adult leading the activity and with children individually or in small groups.

 

Emotional Super Power: Brain Training



WIG WIGGY WIGGLES

  1. Stand still like a tree.
  2. Breathe out and wiggle your arms. Wiggle them high. Wiggle them low.
  3. Wiggle your legs. Wiggle them this way. Wiggle them that way.
  4. Wiggle your body until it’s loose. Wig Wiggy Wiggle. Wig Wiiggy Wiggle.
  5. Wiggle your wiggles til they are all out of you.
  6. Flop down gently into a chair or onto a mat. Now let go of that last wiggle by saying “Wig Wiggy Wiggle!” . . . .“AHHHH” “Now those Wig Wiggy Wiggles are all out of me!”
  7. Take three soft, slow mindful breathes. Fill your nose, your lungs and your tummy. 



MOUNTAIN STANDING TALL

  1. Stand straight with your feet apart arms by your sides. Feel the bottoms of your feet planted on the floor. Keep your eyes open.
  2. Imagine you are a mountain rising up from the ocean. Your head is the top of the mountain.
  3. Raise your arms. This lifts your mountain higher Hold this position for a moment. Solid as a mountain.
  4. Notice if you have any thoughts or worries. See them as tin waves splashing the tall mountain. Notice that those little waves don’t have any power over the strong mountain standing tall.
  5. Breathe in and breath out to blow the waves far out to sea. Watch the water become calm and still around the Mountain Standing Tall.
  6. Lower your arms, take a mindful breath and relax. You can stay strong like Mountain Standing Tall all day.



STORMY WEATHER

  1. Sit mindfully, with your spine straight and body relaxed. Take three soft, slow mindful breaths. Close your eyes.
  2. Imagine your grumpy mood as dark clouds around your head. We all have clouds sometimes. You are still good even if you are experiencing some cloudiness or stormy weather. We all experience feeling grumpy.
  3. When we are feeling grumpy or like we are in stormy weather, it’s okay to sit quietly.
  4. Remember that you can do something good with your grumpiness. You can talk to an adult about your heavy feelings. You can color them out. You can even paint pictures in your head by using your imagination.
  5. Let’s paint with our imagination. Imagine that you are painting a picture with grey clouds all over a white piece of paper. Imagine that all of your personal stormy weather is coming out of you and onto the paper. Keep painting with your imagination until the stormy weather is out of you and on the white paper.
  6. Whew! That looks like stormy weather!
  7. Now think of something that usually makes you happy. Your happy thought is like a rainbow streaming through the clouds. See yourself painting a rainbow over the grey clouds. Use the colors red, orange, yellow, green, blue, indigo or dark blue, and purple.
  8. Notice how painting in your mind with all the colors helps you feel lighter inside of you. Sometimes painting rainbows can burst the clouds of grumpiness away. Sometimes the clouds want to stay. That’s okay. You can be patient with your clouds. If they stay for a while longer be sure to notice when they have passed and when the sun comes out in your heart. Celebrate the light as those heavy feelings lift from your mind and heart. Your happy feelings are always close by. The sun always comes out even after the stormiest weather.



ROCK AND ROLL!

  1. Lie on a mat or blanket. Hug your knees to your chest and close your eyes.
  2. Rock sideways, left and right. Breathe in a calming pale color of blue. Breathe out a fiery red. Let your body relax.
  3. Roll forward and back. Breathe in your calming color of blue. Breathe out your fiery red.
  4. Keep rocking and rolling until you’re full of calming blue.
  5. Get very still and relax.
  6. Very slowly stretch out your legs and let them rest on the floor.
  7. Let your arms relax by your sides. Feel your body sink into the floor.
  8. Take three soft, slow mindful breaths. Open your eyes. Roll to your side and stand up. 



PLANTING SEEDS OF HAPPINESS

  1. Sit mindfully, with your spine straight and body relaxed.
  2. Think of a word that makes you smile—like butterfly, rainbow or watermelon. See your word just small enough that it can be planted in the garden of your heart. Repeat the word over and over to yourself.
  3. Imagine planting your word like a seed in your heart. Repeat your word and imagine watering the seed in your heart garden.
  4. Continue saying your word and imagine the seed opening and growing in your heart. What color does it become? What does it grow into or become? It can stay the same and get bigger or it can change into something else. Watch what happens when you use your imagination.
  5. Let your happiness seeds of joy grow and grow and grow. 
  6. When your happiness seed has finished growing make sure that you allow your heart to hold all that beautiful happiness. True happiness comes from inside you. You can plant happiness seeds for yourself any time you want to. You can even share some of your happiness that you have grown with others. However, remember that others must let their own seeds of happiness grow inside of them.
  7. Take 3 deep breaths and know that you can return to your seeds of happiness and the garden of your heart anytime you want to. 



FINDING THE IN BETWEEN SPACE

  1. Breathe normally. At the end of each out-breath, notice the short pause that happens before you breath in again.
  2. Breathe in again. Breathe out and find the next pause or space in between the breath.
  3. Breathe in. breathe out and find the in between space between each breath. Relax your feet and arms during the pauses.
  4. Continue as long as you wish, relaxing your whole body a little more with each pause. This s a helpful exercise any time you don’t get your way or have to wait your turn. Finding the in between space or the pause can help you develop patience. Especially when things seem to take a long time. When you focus on your breath it can help you feel more calm and relaxed which will help you during the time that you are waiting. Taking a few moments in between activities or in between turns helpful for the mind and the body. You can be patient. You can be a good at finding the in between space and finding joy in that space too. 

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