4 simple mindfulness exercises for children
1. stone meditation
Most children love collecting stones. The task for the next outing is for the little ones to find five stones that differ in shape, colour, size and material. At home, parents and children sit down together to meditate on the stones. Each stone is picked up individually and examined closely: How does its surface feel? What colour and pattern does it have? Does it smell of something? What sounds can you make with it? It can be helpful to close your eyes.
2. write a diary
In the evening, just before going to sleep, parents and children reflect together on what made this day special and what they are grateful for. It doesn't always have to be an outing or a celebration, the trick is to discover the fulfilling moments in seemingly ordinary days. Maybe it was the child's favourite meal? Or playing with a friend was particularly fun today? Older children can write down their moments of happiness themselves; for younger children, parents can write them down.
Eat consciously: What does the tomato or muesli smell like?
3. breathing
Breathing plays a central role in meditation. One way to introduce children to conscious breathing is through a playful approach: children and parents sit upright together - on a chair, cross-legged or on the sofa, it doesn't matter. Then everyone closes their eyes and tries to discover the path of the breath. Doesn't it tickle your nostrils a little when you breathe in? What happens to your hand when you place it on your stomach as you inhale and exhale? Does your chest expand forwards or backwards when you inhale?
4. conscious eating
Breakfast, lunch, dinner, snacks in between - children eat a lot in the course of a day, but only a little of it consciously. Parents can encourage them to do this by asking questions about individual ingredients during the meal: What does the tomato or muesli smell like? How does the food feel on the tongue? What exactly does it taste like? With a little practice, older children can taste the ingredients in a soup or a vegetable dish.
