4 Chapter 2: Mindfulness Strategies

As a practitioner, make space for mindfulness throughout the day. Take three deep breaths using the 5-part breath before each session, before a meal, or to calm yourself when you notice you are tense, stressed, frustrated, or angry.

Remember, there is no such thing as failing or doing it wrong. Remember you are enough; however you are practicing mindfulness is wonderful, and you are amazing.

When engaging in mindfulness activities with children, it is crucial to attune yourself to their emotional and energetic state. In my experience, I paid close attention to the child’s energy level, envisioning it on a scale from 0 to 10. A zero on the scale signifies a calm and peaceful state, while a ten represents an extremely anxious, highly emotional, or high-energy state. To connect with the child, I would intentionally mirror their energy level by adopting a from two to three levels lower than theirs, depending on the individual child and their receptibility. With an extremely dysregulated child, I would suggest walking mindfulness practice. See walking meditation for further directions.

Establishing Mindful Posture

Establishing body posture for mindfulness is a simple but powerful strategy. Adopting an upright seated posture in the face of stress can maintain self-esteem, reduce negative moods, and increase positive mood compared to a slumped posture (Nair et al., 2015). Sitting postures can help build resilience to stress.

Foundations of Posture:

• Spine erects, perpendicular to the ground.
• Head level or chin slightly lifted.
• Muscles relaxed, not tense.
• Entire body still.
• Eye closed or gently lowered gaze.

Mindful Breathing

Mindful breathing is a foundational mindful practice period. Clients are guided to focus on their breath, observing the inhalations and exhalations without attempting to change them. This practice cultivates awareness of the present moment and can anchor one’s attention when feeling overwhelmed.

Script:

Let’s begin by finding a comfortable and quiet place to sit. You can sit on a chair with your feet flat on the floor or on a cushion with your legs crossed—whichever feels most comfortable. Sit with your back straight but not rigid and your hands resting comfortably in your lap.

Gently close your eyes if that feels comfortable for you, or you can keep them softly focused on a spot in front of you.

Take a moment to notice how your body feels as you sit here. Feel the weight of your body in the chair, the points of contact between your body and the surface beneath you.

Now, bring your attention to your breath. Begin to notice the natural rhythm of your breath—inhaling and exhaling. There’s no need to change your breath; just observe it as it is.

As you breathe in, notice the sensation of the breath entering your body. Feel the coolness of the air as it passes through your nostrils or the rise of your chest or abdomen.

As you breathe out, notice the warmth of your breath as you exhale. Feel the gentle release of tension with each out-breath.

Your mind might start to wander, and that’s okay. When you notice your thoughts drifting away, gently guide your attention back to your breath. Use your breath as an anchor to the present moment.

If you find it helpful, you can silently count your breaths. Inhale, one… exhale, two… and so on, up to ten. Then start again at one.

As you focus on your breath, you might become more aware of other sensations in your body—the rise and fall of your chest and the gentle expansion of your belly.

If you notice any tension or discomfort, see if you can breathe into those areas, allowing them to soften and relax with each breath.

As we come to the end of this practice, take a few deeper breaths, gradually bringing your awareness back to the room.

When you’re ready, gently open your eyes, taking a moment to reorient yourself to your surroundings.

Remember, this simple practice of mindful breathing can be a valuable tool to use whenever you need to ground yourself in the present moment and find a sense of calm.

*Feel free to adjust and personalize the script as needed to suit. The key is encouraging a gentle and nonjudgmental awareness of the breath and the present moment.

Mindful Breathing for Kids

This simple mindful breathing script that you can use with kids:

Script:

Alright, let’s take a few moments to practice mindful breathing. Find a comfortable place to sit or lie down. Close your eyes if you’d like, or simply look softly ahead relaxing your eyelids.

Now, let’s begin by gently breathing through your nose. Feel the air filling up your lungs like a balloon. And now, slowly exhale through your mouth, letting go of the air. Imagine you’re blowing away a little cloud.

Let’s do that again. Breathe slowly through your nose, feeling your tummy rise like a balloon. And now, breathe out through your mouth, letting go of the air and feeling your tummy lower.

As you breathe in and out, notice how your breath feels. Is it cool or warm? Is it fast or slow? Just pay attention to your breath, like a friendly observer.

If any thoughts come into your mind, that’s okay. Just imagine them like passing clouds, gently bringing your focus back to your breath.

Let’s take a few more mindful breaths together. Inhale slowly through your nose, feeling your tummy rise. Exhale through your mouth, letting go and feeling your tummy lower.

Keep breathing like this for a few more moments on your own. Remember, there’s no rush. Enjoy these moments of calm and relaxation.

*Feel free to adjust the script based on the age and comprehension level of the children you’re working with. You can also add playful imagery or elements that resonate with them to make the practice engaging and enjoyable.

Sitting or Lying Down Mindful Mediation

Schedule 5 minutes of mindfulness (Ideally first thing). This activity stems from my yoga teacher training by a wonderful teacher trainer.

• Find a quiet space to sit comfortably, where you can sit up straight, pull the crown of your head…you know…where you balance books on the top of your head…and lift your spine with feet flat on the floor or on an elevated box, or lie on your back with your legs extended and arms at your sides 45 degrees away from your body, palms facing up.
• Relax your body.
• Set a timer for 5 minutes.
• Focus on breathing, bringing your awareness inward towards your breath using the 5-part breath (nose, lungs, belly, diaphragm, kidneys)
• Focus your attention slowly and deliberately on each part of your body, in order, from toes to head.
• Throughout the body scan, be aware of any tension, sensations, emotions, or thoughts associated with each part of your body. Bring your awareness and breath into that area. Breath in love, compassion, and kindness. Breathe out anything not serving you.
• When your thoughts bring you away, simply acknowledge, accept, and let go, bringing your awareness back to your breath; remember that the aim is not to stop or suppress the thoughts but to bring attention back once it has drifted.
• Feel the sensation of your feet on the ground as you walk to lunch. Feel each part of your foot hit the ground, feeling your heal, side of your foot, ball of your foot, and toes touch and push off the ground.

Shortened Version of Sitting Meditation

Sit comfortably with your back straight, feet flat on the floor, and hands in your lap. Breathe through your nose and focus on your breath moving in and out of your nose, the back of your throat, bronchial tubes, and lungs, feeling the diaphragm expanding and the pressure against the kidney areas. If the physical sensations or thoughts interrupt your mindfulness activity, notice the experience and then return your focus to your breath.

Walking Meditation

Find a quiet place 15 to 20 feet long and begin walking 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. This technique is extremely helpful with dysregulated children. To increase challenge, begin to layer on the 5-part breathe. The 5-part breath focuses on breathing, bringing one’s awareness inward towards the breath using the 5-part breath (nose, lungs, belly, diaphragm, kidneys).

To enhance the experience and if you are somewhere you can walk without shoes, take them off while completing the activity (i.e., a grassy area is ideal). As you walk, feel the ground underneath your foot, take a slow step, slow it down even further, feeling your heal touch the ground, moving to the tarsals (toe bones by your arch and side of your foot). Feel as the bones spread, feeling the middle of the foot touch the ground. As your foot nears the ball the foot, feel each ball of the foot touch. As you move to your toes, feel how each toe pushes off the ground, leading to your next step. Repeat this script with each step.

Mindful Eating Activity

• Mindful Eating refers to being aware of one’s physical sensations while eating. Typically, students are given a raisin or some other small, simple food item (be mindful of food allergies).
• Hold the raisin before eating it, imagining you are from another planet and didn’t know what it was.
• Examine it visually very closely; count the wrinkles on it.
• Smell it, being aware of any changes in your body (i.e., stomach growling, salvation)
• Taste it as sensitively as possible.
• Chew it in super slow motion, trying to take two minutes to eat it.
• Feel your teeth chew the raisin as you feel your jaw moving up and down. Feel the food against your tongue and the inside of your mouth. Slowly feel the sensations that arise in your body as you eat and chew on it. Be aware of any thoughts that arise, acknowledge them, accept them, and let them go.

Sound Bowls/Mindful App Using Meditation Sounds

• Ask students to sit or lie comfortably.
• Ask them to close their eyes and encourage them to breathe deeply throughout the activity.
• Explain that you will make a sound and that they should try to focus on the sound until it can’t be heard anymore. When the student can no longer hear the sound, she will give a signal.
• Repeat the activity as many times as the student likes.
• Ask her questions about how the activity made her feel.
• Did she hear the sound longer than expected? What happened to the sound as time progressed?
• Some might enjoy taking it further. If that is the case, then for the next round, instead of listening to the bell, they will listen to the sounds present in the room.
• Try modeling for her first, pointing out sounds like the air rushing out of the air vent noises from the hall.
• When she gives her signal, ask what they notice. Where were the sounds in the room that she had no idea existed? What were they?

A shorter version can be used to calm down and refocus “on-the-spot” when anxious or overwhelmed.

• Listen mindfully for a minute and try to hear at least five different sounds.
• To enhance the experience while staying mindful of the child’s needs, place a hand on the child’s shoulder and have the child place a hand on the school social worker’s hand. Have them breathe and listen. (Remember to know the child you are working with and their boundaries. Always ask, “May I place my hand on your shoulder,” before placing your hand on a child’s shoulder.)

*Feel free to adjust and personalize the script as needed to suit. Please be aware that some children have experienced traumas, possibly experiencing adverse reactions to touch. Be aware touching may trigger or soothe a child depending on childhood experiences.

References:

Nair, S., Sagar, M., Sollers, J. J., Consedine, N. S., & Broadbent, E. (2015). Do slumped and upright postures affect stress responses? A randomized trial. Health Psychology. https://doi.org/10.1037/hea0000146

Mindfulness Toolkit (2020). Transforming Education. Reprinted from Mindfulness Toolbox. Retrieved May 8, 2024 from https://transformingeducation.org/resources/mindfulness-toolkit/.

Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: a review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056. https://doi.org/10.1016/j.cpr.2011.04.006

 

 

 

 

Chapter 3: Mindfulness Journaling

Mindfulness Journaling

Mindfulness refers to a practice of focused attention and awareness. Kabat-Zinn (2003) defines mindfulness as the awareness that emerges through paying attention to purpose in the present moment and nonjudgmentally to the unfolding of experience moment by moment.

Starting a mindfulness journal can be as easy as you want. Remember that your journal is your personal space, and there is no right or wrong way to write a journal. The critical concept to remember is that when you write a journal, you should be present at the moment, observe your thoughts and emotions without judgment, and write from your heart.

It’s important to approach journaling with awareness, particularly if you have a history of trauma. Journaling can sometimes bring up past traumas or trigger emotional responses. If you find yourself feeling overwhelmed by what arises during your writing, consider pausing and seeking support from a mental health professional or trusted individual. Always prioritize your emotional safety.

Use caution when uncovering difficult experiences. Reflecting on metacognition can be enlightening and be a positive experience. However, it also has the potential to find suppressed and unpleasant emotional experiences that can unknowingly be triggered during this process. Apply caution before exploring any triggering thoughts too quickly or intensely and seek external support from others as needed.

Gratitude Journaling

Gratitude expression exercises, including Gratitude Letters and Gratitude Journaling, offer another avenue for therapeutic writing. In a Gratitude Letter, individuals write heartfelt letters to people they’ve never properly thanked. At the same time, Gratitude Journaling involves identifying at least three positive events from each day and reflecting on their causes and impact. These practices have demonstrated significant benefits, including increased well-being, positive emotions, stronger social relationships, heightened optimism, greater life satisfaction, and reduced negative emotions and depressive symptoms.

Furthermore, gratitude journal interventions have shown promise in enhancing veterans’ gratitude levels and overall psychological well-being. These techniques provide valuable tools for promoting mental and emotional health through therapeutic journaling.

• An example of a prompt would be: We might be grateful for many things in our lives, both large and small. Think back over the last week and write down on the lines below up to five things in your life that you are grateful or thankful for.

Therapeutic Journaling

Therapeutic journaling involves putting our thoughts and emotions regarding our personal experiences into writing. Through this private introspection, we can effectively navigate challenging events and issues that might be causing us distress. It enables us to comprehend our inner selves more profoundly, gaining fresh insights into these obstacles; unlike the conventional approach of maintaining a daily journal, which focuses on documenting the specifics of our day-to-day lives, therapeutic journaling centers around an internal journey where the written word becomes a channel for articulating the complete spectrum of our feelings, responses, and viewpoints linked to demanding, unsettling, or traumatic life occurrences. This process also holds the potential to guide us towards improved emotional and physical well-being, fostering an enhanced overall sense of wellness.

Therapeutic journaling offers a versatile approach to self-reflection and emotional processing. It can take the form of regular journaling, where daily life events that evoke emotions like anger, grief, anxiety, or joy are documented. Additionally, it can be used in a more targeted manner to address specific distressing, stress-inducing, or traumatic life events. Dr. James Pennebaker’s expressive writing protocol is one of the most widely adopted and researched techniques in clinical practice. This protocol has demonstrated connections to enhancements in physical and psychological well-being, benefiting individuals within and outside clinical settings.

Remember, therapeutic journaling is a personal practice, so feel free to modify these prompts to suit your individual preferences and needs. The goal is to create a safe and supportive space for self-expression, reflection, and growth.

• Some example prompts include:
• Emotional Exploration:
• How am I feeling right now, both physically and emotionally?
• What emotions have I been experiencing lately? Can I trace back the triggers for these emotions?
• Describe a recent situation that made me feel happy/sad/anxious/angry. What was it about that situation that caused these emotions?
• Talk about your day.
• Try to relate events in your day to how they made you feel. Write about events that bring up anger, grief, anxiety, or joy in daily life. In a more therapeutic stance, ensure that the daily journaling aligns with therapeutic to cope with specific stressful or traumatic life events. (Be cautious and adhere to specific therapeutic techniques.)
• Self-Reflection:
• What are some qualities or strengths that I appreciate about myself?
• What self-limiting beliefs or negative thought patterns have been recurring in my mind? Can I challenge or reframe them?
• How have I grown or changed over the past year? What lessons have I learned?
• Gratitude and Positivity
• List three things I am grateful for today and why they are meaningful to me.
• Describe a small positive moment or accomplishment from today that made me smile.
• How did I show kindness or receive kindness from someone today?
• Self-Compassion:
• Imagine a close friend is going through the same situation I’m facing. What kind of words would I offer them? Can I offer myself the same kindness?
• Write a letter to yourself from the perspective of a compassionate and supportive friend.
• Goal Setting and Aspirations:
• What are some short-term and long-term goals I have for myself? What steps can I take to work towards them?
• Describe a dream or aspiration I’ve had for a while. What’s holding me back from pursuing it?
• Problem-Solving:
• What’s a challenge or problem I’m currently facing? What are some potential solutions or steps I can take to address it?
• How have I overcome challenges in the past? What strategies worked well for me?
• Mindfulness and Awareness:
• Describe a moment from today when I felt fully present and engaged in the present moment.
• Choose an everyday activity (e.g., walking, eating) and write about your sensory experiences and thoughts during that activity.
• Personal Growth and Change:
• Reflect on a mistake or failure I’ve experienced. What did I learn from it? How did it contribute to my growth?
• Write about a time when I stepped out of my comfort zone. How did it feel, and what did I gain from the experience?
• Forgiveness and Letting Go:
• Is there someone I need to forgive, either myself or others? Write a letter expressing forgiveness and understanding.
• What’s something from the past that I’m holding onto? How might letting go of it benefit me?
• Hopes for the Future:
• Envision where I’d like to be in five years. What kind of life do I hope to lead? What steps can I take now to work towards that vision?
• Coping Skills:
• Coping: Write a list of your coping mechanisms.
• After you write the list, evaluate which ones are working for you. If you can, assign a number to how well each helps calm you in emotional distress. (This shows which ones benefit and which ones you may think to retire.)
• Write a message about yourself that you can read when having a bad day.
• To prepare for bad days and ensure some resilience, write a message to yourself on a good day. You can write whatever you want that will remind you of happier times, point out good things in your life, and do whatever you think will mean the most to you when you’re in a negative place.

Autobiographic Writing

Another form of therapeutic writing involves autobiographical writing, where individuals reflect on significant life events to derive meaning and construct a stronger sense of personal identity. This type of writing helps individuals view themselves as the authors of their experiences, fostering a sense of private agency and facilitating reflection on their life journey to gain deeper insights into their present circumstances.

In a similar vein, the “Guided Autobiography” technique, developed by McAdams, guides participants through ten two-hour sessions that explore the most pivotal events in a person’s life centered around specific life themes such as family, money, work, health, spirituality, death, or aspirations. This method has proven effective in enabling participants to comprehend and appreciate their life stories, ultimately boosting optimism and self-esteem.

Self-Compassion Journal

A self-compassion journal is a tool for practicing and cultivating self-compassion through writing. Self-compassion involves treating oneself with kindness, understanding, and empathy, especially during struggle, failure, or difficulty. It’s about extending the same warmth and support to oneself that one might naturally offer to a close friend in times of need.

The self-compassion journal provides a structured space for individuals to self-reflect, self-validation, and self-kindness. It typically consists of writing prompts and exercises designed to help individuals explore their thoughts, feelings, and experiences with a compassionate perspective. These prompts encourage individuals to acknowledge their challenges without judgment, understand their emotions, and offer themselves comforting and reassuring words.

• Self-Kindness:
• The prompts guide individuals to respond to these situations with self-compassion, which involves writing down kind and understanding messages that one would offer to a friend facing a similar issue.
• Writing Prompts:
• The journal provides prompts that encourage individuals to reflect on specific situations, emotions, or experiences where they may be experiencing difficulty, self-criticism, or negative self-talk.
• Write yourself some kind, understanding words of comfort. Let yourself know you care about yourself, adopting a gentle, reassuring tone.
• Example: It’s okay. You messed up, but it isn’t the end of the world. You understand how frustrating it can be, and you just lose it. Maybe you can try being more patient and generous to any wait-staff this week.
• Mindfulness:
• Mindfulness is a crucial component of self-compassion.
• Mindfulness brings awareness to the painful emotions arising from self-judgment or difficulties.
• Prompts may involve writing about one’s emotions, thoughts, and experiences in a non-judgmental and present-focused manner.
• Write about how you felt: sad, ashamed, frightened, stressed. Try accepting and non-judgmental of your experiences as you write, refraining from being belittling or overly dramatic.
• Common Humanity
• Another aspect of self-compassion is recognizing that everyone faces challenges and struggles in life.
• Prompts might encourage individuals to write about their struggles in a way that acknowledges their shared humanity with others.
• Write down how your experience was connected to the larger human experience (Neff, 2024).
• This might include acknowledging that we are not superhuman…being human means being imperfect and all people have these painful experiences.
• You might consider the various causes and conditions underlying the painful event.
• You may want to see how the event could connect to a brighter, more hopeful future. For instance, a child who dies of cancer could be viewed as the child’s death gives drive, passion, and determination to their sibling who strives to be a doctor who cures cancer. In 20 years, the sibling develops the cure for cancer and saves millions.
• Another example is that you are late to the meeting due to traffic. Write down that the traffic lights that turned red that made you late were meant to keep you from getting to your appointment on time because it may have saved you from getting in an accident by a distracted driver.
• Reflection
• After engaging in self-compassionate writing, individuals may reflect on their feelings after applying self-compassion to their thoughts and experiences. This reflection helps reinforce the practice and its benefits.

Reflective Journaling

Reflective journaling is a tool for practicing and cultivating reflexivity through writing. Reflecting on ideas, concepts, beliefs, values, stories, memories, feelings, behaviors, and anything else aids in developing the part of the brain in charge of decision-making. As we reflect, the decision center of the brain appraises the ideas, concepts, beliefs, values, stories, memories, feelings, and behaviors, then sends them to different regions of the prefrontal cortex to help re-evaluate the ideas, concepts, beliefs, values, stories, memories, feelings, or behaviors. As we further develop this brain region, we can aid in attunement and cultivating connectivity within the prefrontal cortex’s different regions.

It typically consists of writing prompts and exercises designed to help individuals explore their thoughts, feelings, and experiences with a reflexive perspective. These prompts encourage individuals to acknowledge their challenges without judgment and understand their emotions, fostering self-awareness and cognitive development.

Writing prompts:

• Brainstorm ideas: write down ideas, concepts, beliefs, values, stories, memories, and anything else that may surface in your mind. Consider mind mapping to assist (haphazardly jot down thoughts as they come to your mind or free write.
• Reflect on your current emotional and physical state by considering your present emotional state to prepare yourself to reflect on thoughts and feelings at a deeper level critically.
• Think about your emotions through a microscope and write down what you see.
• Also, consider your present physical state in terms of how your body feels at this moment in time. Write down if you notice any tension, stress, or soreness. Write how you might be able to alleviate these discomforts to feel more relaxed and settle into the writing process.
• Start asking yourself critical and profound questions.
• Prepare yourself to become personal with yourself and start asking bold questions exploring the depth and meaning of who you truly are. What do you want to know about yourself, others, or the universe, but haven’t had the chance? The goal is to challenge your thinking critically to discover a new perspective.
• Reflect on your journal entries and check in with emotions.
• This may have been a complex process, depending on how deep you could go with your reflections. Be cautious of re-reading your entries that may trigger emotional distress during this process. Reflective journaling can assist in making emotional connections with difficult experiences. This process will take time and patience. Practice self-care strategies as needed, mainly if triggered by adverse thoughts or feelings. 

Expressive Writing

The expressive writing protocol typically entails individuals writing about a stressful, traumatic, or emotionally charged experience over three to five sessions spanning four consecutive days, with each session lasting 15-20 minutes. This approach has proven effective as a standalone therapeutic tool or complementary element in traditional psychotherapy.

References

Zhang, T., Wang, L., Bai, Y., Zhao, W., Wu, Y., Jiang, W., Fan, Q., & Qiu, J. (2021). Mindfulness-Based Cognitive Therapy in Major Depressive Disorder: A Study Protocol of a Randomized Control Trial and a Case-Control Study with Electroencephalogram. Frontiers in Psychiatry, 12, 499633. https://doi.org/10.3389/fpsyt.2021.499633

Neff, K. (2023) Self-Compassion: Exercise 6: Self-Compassion Journal. Retrieved on August 30, 2023, from https://self-compassion.org/exercise-6-self-compassion-journal/ Was this quoted or rephrased?

Neff, K. (2024). Exercise 6: Self-Compassion Journal. In Self-Compassion. Retrieved on May 8, 2024, from http://self-compassion.org/exercise-6-self-compassion-journal/

LeGuiloux, H. (2024). Reflective Journaling: A Step-by-Step Guide – Heather LeGuilloux / Mental Health Blogger. Retrieved on May 8, 2024 from https://www.heatherleguilloux.ca/blog/reflective-journaling-a-step-by-step-guide

Chapter 4: Mindfulness Scripts

Each of these scripts was inspired by a combination of my yoga teacher training, working with children with anxiety, posttraumatic stress, grieving issues, depression, Attention Deficit Hyperactivity Disorder, Autism, and a variety of other issues. In my practice, I pulled from various resources, training, and conferences to develop these scripts. The concepts from these resources, training, and conferences are present; however, the scripts needed to be altered to meet the adults and children where they are and bring a sense of grounding and centeredness before introducing the concept.  

Progressive Relaxation Script

This script was inspired by my yoga teacher training at Invoke Studios and guides you through steps to relax your body and mind.

Script:

Find a quiet and comfortable place to sit or lie down before you begin.

Begin by taking a few slow and deep breaths. Inhale deeply through your nose, letting your abdomen expand as you fill your lungs with air. Exhale slowly through your mouth, releasing any tension you may be holding.

Now, bring your attention to your feet. Focus on your toes. Imagine a warm, soothing sensation spreading through your toes. Feel the tension in your toes melting away as they relax completely.

Move your attention up to your feet. Imagine that the relaxation is now flowing into your feet. Feel the muscles in your feet and ankles becoming loose and relaxed.

Shift your attention to your lower legs. Visualize a wave of relaxation moving up through your calves. Feel your calves’ tension dissolving as they become pleasantly heavy and relaxed.

Continue to your knees and thighs. Picture the relaxation spreading through your entire lower body. Feel your knees and thighs becoming warm and weightless as the tension fades away.

Now, direct your focus to your hips and lower back. Imagine the tension in these areas melting like ice under the sun. Feel the support of the surface beneath you as your hips and lower back soften and release.

Move up to your abdomen and chest. Breathe deeply and visualize the breath washing over these areas, bringing a sense of tranquility. Feel your abdomen rise and fall with each breath, and notice how your chest feels lighter and more at ease.

Shift your attention to your hands. Sense the relaxation flowing into your fingers and palms. Imagine a soothing sensation enveloping your hands, releasing any tightness or discomfort.

Now, move up to your arms and shoulders. Visualize the tension in your upper arms and shoulders melting away like snow under gentle heat. Feel your arms becoming limp and pleasantly warm.

Shift your focus to your neck. Imagine a soft, warm light glowing at the base of your neck, gently easing any tension. Feel your neck becoming supple and comfortable.

Finally, bring your attention to your head. Feel a sense of calmness washing over your scalp, forehead, and temples. Imagine any stress or worries evaporating, leaving your head clear and light.

Take a moment to enjoy this deep state of relaxation. Breathe gently and let go of any remaining tension. You are now fully relaxed in both body and mind.

When you’re ready to end this relaxation session, slowly bring your awareness back to the present moment. Gently wiggle your fingers and toes, and when you’re ready, open your eyes. Take a deep breath and congratulate yourself for taking this time to relax and rejuvenate.

*Feel free to adapt this script to your preferences and needs. Remember, regular practice can help you enhance your ability to relax and manage stress effectively.

Progressive Relaxation Script for Kids

Here’s a kid-friendly progressive relaxation script that you can use to guide children through a relaxation exercise. This script uses the above script as I guided adults through mindfulness relaxation; however, the script needed to be altered to adapt to the child’s developmental age. This script is designed to help children unwind, destress, and feel more at ease. Remember, not all ages children respond to the wording of the script; make sure to meet the child’s developmental age with age-appropriate wording. 

Script:

Let’s find a comfortable spot to sit or lie down, like a cozy blanket fort or a quiet space in your room. You can close your eyes if you’d like, but keeping them open is okay, too.

Start by taking a big, deep breath in through your nose, and then breathe out slowly through your mouth. Imagine you’re blowing up a giant balloon with your breath, and now let it go with a soft whoosh.

Now, let’s focus on our feet. Imagine your feet are like little bricks, getting heavy and relaxed. Feel them sink into the ground like your feet are made of soft marshmallows.

Imagine you’re putting on a pair of magic socks. These socks are super cozy and warm, and as you slide them on, you feel all the tension and worries melting away from your toes.

Next, let’s move up to your legs. Imagine a gentle wave of relaxation moving from your feet to your knees. It’s like a wave at the beach, washing away any tightness or wiggles in your legs.

Now, think about your tummy. Imagine your tummy is like a giant balloon; as you breathe in, it gets bigger, and as you breathe out, it gets smaller. Feel your tummy rise and fall like a soft, calm ocean wave with each breath.

Move your focus up to your arms. Imagine they’re like two long, floppy noodles. Let your arms become loose and wiggly as if they’re made of spaghetti. Feel the noodles getting more and more relaxed.

Think about your shoulders. Imagine little clouds floating above your shoulders. These clouds are soft and fluffy, gently pushing down on your shoulders, helping them relax and feel light.

Now, imagine your head is like a balloon, too. It’s light and floating, just like a balloon floating up into the sky. All the thoughts and worries float away, leaving your head clear and peaceful.

Take a moment to feel how relaxed your whole body is now. You’re like a sleepy, snuggly teddy bear, all warm and comfy.

When you’re ready, slowly start to wiggle your fingers and toes. Give yourself a big stretch, like a cat waking up from a nap. Open your eyes if they were closed.

You did a great job practicing relaxation! Remember, whenever you’re feeling a little stressed or need a break, you can use these relaxation techniques to help you feel better.

*Feel free to adjust and personalize the script as needed to suit.

Mindful Seeing Script

Here’s a mindful seeing script that you can use to guide yourself or others through a mindfulness exercise focused on visual perception. This exercise was developed to assist those who needed mindfulness activities in moments of overstimulation and didn’t want others to know they were doing mindfulness activities. It helps you cultivate present-moment awareness and appreciation for the visual details in your surroundings.

Script:

Find a comfortable place to sit or stand with a clear view of your surroundings. You can do this indoors or outdoors, whichever feels right to you.

Begin by taking a few deep breaths. Inhale slowly through your nose, and exhale through your mouth. Allow yourself to arrive fully in this moment.

Now, let your gaze rest on an object in front of you. It could be something simple like a flower, artwork, or even a tree outside the window. Take a moment to focus on this object.

Notice the colors of the object. Are they vibrant or soft? Take in the various shades and tones that you can see.

Observe the shapes and lines. Are there any patterns or textures on the object? Allow your eyes to explore every detail, no matter how small.

Now, shift your attention to the space around the object. Notice the negative space, the areas between objects. Take in your visual field, including what’s in the background and the periphery of your vision.

Try not to label or judge anything you see as you continue looking. Observe without any analysis. If your mind starts to wander, gently guide your focus back to the object and the visual sensations it provides.

Bring awareness to any movement or changes in your visual field. Maybe there’s a gentle sway of leaves, a flicker of light, or even the subtle shifting of colors and shadows.

Allow yourself to be fully present with this experience of seeing. Notice how your breathing feels as you observe. Let each inhale and exhale anchor you in the present moment.

Take a few more moments to appreciate the beauty and complexity of what you’re observing. Feel a sense of gratitude for your ability to see and perceive the world around you.

When you’re ready, slowly shift your gaze to another object or part of your surroundings. Repeat the process of observing colors, shapes, lines, and negative space.

As you conclude this practice, take a final deep breath. Gently blink your eyes a few times to reawaken your sense of the room or environment around you.

Remember, this mindful seeing practice can be done any time, indoors or outdoors. It’s a way to bring your attention to the present moment and engage with the visual richness of the world around you.

*Feel free to adjust and personalize the script as needed to suit.

Mindful Seeing for Kids Script

This exercise helps cultivate present-moment awareness and appreciation for the visual details in surroundings. I used the above script as I guided adults through mindfulness seeing; however, the script needed to be altered to adapt to the child’s developmental age. Remember, not all ages children respond to the wording of the script; make sure to meet the child’s developmental age with age-appropriate wording. 

Script:

Find a comfortable place to sit or stand with a clear view of your surroundings. You can do this indoors or outdoors, whichever feels right to you.

Begin by taking a few deep breaths. Inhale slowly through your nose, and exhale through your mouth. Allow yourself to arrive fully in this moment.

Now, let your gaze rest on an object in front of you. It could be something simple like a flower, artwork, or even a tree outside the window. Take a moment to focus on this object.

Notice the colors of the object. Are they bright or soft? Take in the various shades and tones that you can see.

Observe the shapes and lines. Are there any patterns or textures on the object? Allow your eyes to explore every detail, no matter how small.

Now, shift your attention to the space around the object. Notice the negative space, the areas between objects. Take in your visual field, including what’s in the background and the periphery of your vision.

Try not to label or judge anything you see as you continue looking. Observe without any analysis. If your mind starts to wander, gently guide your focus back to the object and the visual sensations it provides.

Bring awareness to any movement or changes in your visual field. Maybe there’s a gentle sway of leaves, a flicker of light, or even the subtle shifting of colors and shadows.

Allow yourself to be fully present with this experience of seeing. Notice how your breathing feels as you observe. Let each inhale and exhale anchor you in the present moment.

Take a few more moments to appreciate the beauty and complexity of what you’re observing. Feel a sense of gratitude for your ability to see and perceive the world around you.

When you’re ready, slowly shift your gaze to another object or part of your surroundings. Repeat the process of observing colors, shapes, lines, and negative space.

As you conclude this practice, take a final deep breath. Gently blink your eyes a few times to reawaken your sense of the room or environment around you.

Remember, this mindful seeing practice can be done any time, indoors or outdoors. It’s a way to bring your attention to the present moment and engage with the visual richness of the world around you.

*Feel free to adjust and personalize the script as needed to suit.

Mindful Listening

Mindful listening guides oneself or others through a mindfulness exercise focused on auditory perception. This exercise helps tune into the sounds and cultivates present-moment awareness. This exercise was developed to assist those who needed mindfulness activities in moments of overstimulation and didn’t want others to know they were doing mindfulness activities. It helps you cultivate present-moment awareness and appreciation for the auditory details in your surroundings.

Script:

Let’s begin by finding a comfortable position to sit or lie down. Close your eyes gently if you’d like, or you can keep them open if that’s more comfortable for you.

Start by taking a few deep breaths. Inhale slowly through your nose, and exhale through your mouth. Allow your breath to help you settle into this moment.

Now, bring your attention to the sounds around you. Notice the sounds that are close by and the sounds that are far away. Let your ears be like antennas, picking up on all the sounds in your environment.

Listen to the sounds inside the room. What do you hear? Maybe there’s the gentle hum of a fan, the ticking of a clock, or even the soft rustling of clothes.

Shift your focus to the sounds outside the room. Listen to the world beyond your space. Can you hear birds chirping, cars passing by, or the wind gently blowing?

Next, pay attention to the sounds that are very close to you. Maybe you hear the sound of your own breathing, the beating of your heart, or the sound of your tummy gurgling.

Now, let’s listen for the quietest sound you can hear. It might be a distant whisper or a subtle rustling. Tune in to these faint sounds that often go unnoticed.

As you listen, imagine your ears are like super-sensitive microphones. They can capture even the tiniest sound in the room.

If your mind starts to wander, gently bring your attention back to the sounds. There’s no need to judge or label the sounds—just observe them as they come and go.

Take a moment to appreciate the symphony of sounds around you. Each sound has its own unique quality, just like a special note in a song.

Now, slowly bring your attention back to your breath. Feel the gentle rise and fall of your chest or the sensation of your breath at your nostrils.

When you’re ready, start to wiggle your fingers and toes. Take a deep breath, and slowly open your eyes as if they were closed as you exhale.

*Feel free to adjust and personalize the script as needed to suit.

Mindful Listening for Kids Script

Here’s a mindful listening script designed for children. This exercise helps kids develop their awareness of sounds and practice mindfulness through listening. It enables you to cultivate present-moment awareness and appreciation for the auditory details in your surroundings. I used the above script to guide adults through mindfulness listening; however, the script needed to be altered to adapt to the child’s developmental age. Remember, not all ages children respond to the wording of the script; make sure to meet the child’s developmental age with age-appropriate wording. 

Script:

Okay, let’s have some fun with a mindful listening activity! Find a cozy spot to sit or lie comfortably, like you’re on a sound adventure.

Close your eyes gently, like you’re getting ready to listen with your super ears.

Take a few deep breaths through your nose and out through your mouth. Imagine you’re smelling a yummy flower as you breathe in, and then blow out birthday candles as you breathe out.

Let’s use our “mindful ears” to listen to all the sounds around us. Imagine you’re like a detective, paying attention to every sound like a clue in a mystery.

Listen carefully to the sounds that are close to you. What can you hear? Maybe it’s a fan’s hum, the clock’s ticking, or even your own breathing.

Now, let’s listen to the sounds that are far away. Can you hear birds singing, cars driving, or people talking softly?

Pay attention to the quiet sounds, too. Sometimes, there are tiny sounds you might not notice, like the rustling of leaves or the soft tap of raindrops.

As you’re listening, see if you can imagine what’s making each sound. Can you guess what’s making that noise?

Remember, there’s no need to name the sounds. You’re just using your super ears to listen and enjoy.

If your mind starts to wander, that’s okay! Just bring your focus back to the sounds around you. It’s like a game of listening hide-and-seek.

Now, let’s take a big, deep breath in and let it out slowly. Wiggle your fingers and toes a little bit to wake up your body.

When you’re ready, open your eyes and notice how you feel. You just practiced mindful listening, and now you might feel calmer and more focused.

You did a great job! You can use your mindful ears to explore the sounds around you.

*Feel free to adjust and personalize the script as needed to suit.

Mindfulness of the Breath, Sounds, and Thoughts Script

Here’s a mindfulness script that combines awareness of the breath, sounds, and thoughts. This exercise is designed to cultivate mindfulness by observing different aspects of your experience.

Script:

Let’s begin by finding a comfortable position to sit or lie down. Gently close your eyes if you’re comfortable doing so, or you can keep them softly focused on a spot in front of you.

Take a moment to settle into this space. Allow your body to relax and release any tension you might be holding.

Now, bring your attention to your breath. Notice the natural rhythm of your breathing. Feel the sensation of the breath as it enters and leaves your body.

As you breathe in, silently say to yourself, “Inhaling.” As you breathe out, silently say, “Exhaling.” Let these words guide your attention as you continue to follow your breath.

If your mind starts to wander, gently guide your focus back to your breath. It’s okay if your mind drifts – that’s what minds do. Just bring your attention back without any judgment.

Now, let’s shift our awareness to the sounds around you. Notice the sounds in your environment, both near and far. Listen without trying to identify or label the sounds. Let them come and go like waves in the ocean.

If your mind starts to create stories about the sounds, bring your attention back to the experience of listening. Sounds can be like friends dropping by for a visit.

As you continue to listen, you might notice your thoughts arising. Thoughts might be about the past, the future, or anything in between. Instead of getting carried away by these thoughts, observe them.

Imagine your thoughts as leaves floating down a stream. You’re sitting by the streambank, watching the leaves go by. You don’t need to chase after them or stop them – just let them flow.

Now, gently return your focus to your breath. Inhale and exhale, noticing each breath as it happens. If your mind wanders again, kindly guide your attention back to the breath.

Let’s take a moment to acknowledge this practice. You’ve experienced your breath, listened to sounds, and observed your thoughts without getting caught up. This is the essence of mindfulness.

When you’re ready, slowly open your eyes if they were closed. Take a deep breath, and as you exhale, bring a sense of presence back into your body and the space around you.

*Feel free to adjust and personalize the script as needed to suit.

Mindfulness of the Breath, Sounds, and Thoughts Script for Kids

This exercise helps children practice being aware of different aspects of their experience playfully and engagingly. I used the above script to guide adults through mindfulness awareness; however, the script needed to be altered to adapt to the child’s developmental age. Remember, not all ages children respond to the wording of the script; make sure to meet the child’s developmental age with age-appropriate wording. 

Script:

Find a cozy and comfortable spot to sit down or lie down. It’s time to do a special mindfulness exercise that helps us use our superpowers of focus and curiosity!

Start breathing deeply through your nose, like you’re smelling a yummy flower. Now, blow the air out slowly through your mouth, like you’re blowing up a balloon.

Now, let’s imagine we have a magical flashlight in our minds. This flashlight helps us explore three amazing things: our breath, the sounds around us, and our thoughts.

Close your eyes gently and bring your attention to your breath. Feel the air moving in and out of your nose or your tummy. Imagine your breath is like a friendly wave, coming in and going out. See if you can follow your breath like riding on the ocean waves. Keep breathing naturally and feel how your body moves with each breath.

Now, let’s turn on our magical flashlight and listen to the sounds around us. What can you hear? Maybe it’s birds singing, cars driving, or the wind whispering through the leaves. Listen to the sounds as if they’re part of a musical concert. Can you hear the different instruments playing together?

Next, let’s shine our magical flashlight on our thoughts. Imagine your thoughts are like fluffy clouds passing by in the sky. Watch the clouds without trying to catch or change them. If a thought comes, notice it, say “hello,” and let it gently float away. Remember, thoughts are like visitors in your mind, and you’re the host.

Now, let’s take another deep breath in and let it out slowly. Gently wiggle your fingers and toes to wake up your body.

When you’re ready, open your eyes and notice how you feel. You’ve just practiced being a mindfulness explorer, using your breath, sounds, and thoughts as your guide.

You did an awesome job!

*Feel free to adjust and personalize the script as needed to suit.

Acceptance of Thoughts and Feelings Exercise

This exercise is designed to help individuals acknowledge and embrace their thoughts and emotions without judgment. This script emerged out of cognitive behavioral therapy of understanding the need to connect thoughts with feelings and bodily sensations.

Script:

Find a comfortable and quiet place to sit down. If you feel comfortable, you can close your eyes or keep them open, whatever feels right for you.

Start by taking a few deep breaths. Inhale slowly through your nose, and exhale through your mouth. Allow your breath to help you relax.

Now, think about something that’s been on your mind recently. It could be a thought, a worry, or an emotion. It’s okay if it’s something you find a bit challenging.

As you focus on this thought or feeling, notice any physical sensations that come along with it. Maybe your heart beats a little faster, your muscles tense up, or you feel a knot in your stomach.

Imagine this thought or feeling is like a cloud passing through the sky. It’s here right now, but it won’t stay forever. Just like clouds, thoughts, and feelings come and go.

Tell yourself, “It’s okay to have this thought or feeling. I don’t need to push it away or ignore it. It’s a part of me, and that’s okay.”

Imagine holding this thought or feeling in your hands like a delicate object. You’re not trying to change it or fix it. You’re simply holding it gently, with understanding.

Now, say to yourself, “I accept this thought/feeling with kindness and without judgment. It’s okay for me to feel this way.”

Allow yourself to sit with this acceptance for a moment. Breathe gently and remember that you’re not alone in having thoughts and feelings like these. Everyone has them from time to time.

As you’re ready, take a deep breath in and slowly exhale. Imagine letting go of the thought or feeling, like releasing a balloon into the sky. You can come back to this exercise whenever you need to practice acceptance.

When you’re ready, gently bring your attention to the present moment. Wiggle your fingers and toes, and when you’re comfortable, open your eyes.

Congratulations! You’ve just practiced accepting your thoughts and feelings with kindness and understanding. This exercise can help you cultivate a sense of self-compassion and a greater ease in dealing with your inner experiences.

*Feel free to adjust and personalize the script as needed to suit.

Acceptance of Thoughts and Feelings Exercise for Kids

This exercise helps kids practice accepting their thoughts and feelings gently and non-judgmentally. I used the above script to guide adults through awareness of their thoughts and feelings; however, the script needed to be altered to adapt to the child’s developmental age. Remember not all ages children respond to the wording of the script; make sure to meet the child’s developmental age with age-appropriate wording. 

Script:

Find a cozy and quiet spot to sit comfortably. You can sit on a cushion or chair or lie down.

Start by taking a few slow breaths. Breathe in through your nose, and then breathe out through your mouth. Imagine you’re blowing away a cloud with each breath out.

Now, think about your mind as a big, open sky. Imagine your thoughts and feelings are like clouds passing through this sky. Some clouds are big, some are small, and some are fast-moving.

Close your eyes gently and imagine the sky of your mind. Notice any clouds floating by. These clouds are your thoughts and feelings.

As you watch your clouds (thoughts and feelings), you might notice happy, sad, or even excited clouds. Some clouds might be quiet and fluffy, while others might be stormy.

As you see these clouds (thoughts and feelings), remember that they’re a natural part of your sky (mind). Just like the real sky, clouds come and go. You don’t have to hold on to them or push them away. They’re just passing by.

Imagine your breath is like a gentle wind, helping the clouds move…along. Watch how the clouds gracefully drift by as you breathe in and out.

If a big cloud (uncomfortable feeling or thought) appears, that’s okay. You can look at it and say, “Hello, cloud. I see you.” And then let it keep moving.

Remember, you don’t have to judge your clouds. You don’t have to say if they’re good or bad. They’re just clouds, and that’s okay.

Now, take a deep breath in and out. Imagine you’re breathing in calmness and breathing out any worries.

When you’re ready, slowly open your eyes. Notice how you feel. You’ve just practiced accepting your thoughts and feelings like watching clouds in the sky.

You did a wonderful job! This exercise helps you remember that it’s okay to have different thoughts and feelings; you can let them come and go like clouds in the sky.

*Feel free to adjust and personalize the script as needed to suit.

Mountain Meditation

“Mountain Meditation” or “Mountain Imagery,” is a mindfulness meditation practice that encourages you to embody the qualities of a mountain to develop stability, strength, and inner peace. It’s a metaphorical meditation that draws on the image of a mountain to help you remain grounded and composed amidst the ever-changing experiences and thoughts in your mind. After reading The Laws of Spirit: A Tale of Transformation by Dan Millman and a child I was providing therapy for needed help with feelings of disassociations due to past traumas, I created the script of Mountain Meditation.

The mountain meditation is a powerful practice for cultivating inner strength, resilience, and a sense of unwavering calm. It teaches you to accept the present moment and face life’s challenges with stability and grace, just like a mountain that stands tall through all seasons. This mountain meditation script can guide yourself or others through embodying the qualities of a mountain for inner strength and stability.

Script:

Find a comfortable and quiet place to sit or lie down. Take a moment to settle into a relaxed posture, with your back straight and your hands resting gently in your lap. You can close your eyes if you’d like or keep them open with a soft gaze.

Let’s begin by taking a few deep breaths. Inhale slowly through your nose, feeling your chest and abdomen rise. Exhale gently through your mouth, letting go of any tension or stress. Inhale deeply again, and exhale completely.

Now, imagine yourself as a great mountain. Visualize the image of a majestic mountain in your mind. Picture its grandeur, its strength, and its unwavering presence.

Feel the solid foundation of the mountain beneath you. Just as the mountain is firmly rooted in the earth, you, too, are firmly grounded in this moment. Feel your body connected to the ground like the mountain’s base is connected to the earth.

Sense the stability of the mountain. It stands tall and robust, regardless of the weather that passes over it. Just like the mountain, you have an innate ability to remain steady and composed amidst the changing experiences of life.

Observe any sensations in your body. Feel the weight of your body on the ground, mirroring the mountain’s immovable nature. Notice the sensations in your feet and legs, as if they are rooted deep within the earth.

As you breathe, imagine the mountain breathing with you. Inhale deeply, and as you exhale, visualize the mountain exhaling alongside you. Feel a sense of harmony between your breath and the mountain’s presence.

Notice your thoughts and emotions as a mountain observes the changing weather and passing clouds. Allow your thoughts to come and go like clouds drifting across the sky of your mind. You remain steadfast, unaffected by their movement.

Imagine a calmness enveloping you, like the serene atmosphere surrounding a mountain peak. Feel the peace from embracing the present moment, just as the mountain stands still through all seasons.

Now, bring your attention to your heart center. Feel a warmth and a sense of strength radiating from this area. This is your inner mountain, a source of courage and resilience within you.

When you’re ready, take a deep breath in and exhale slowly. Gently wiggle your fingers and toes, bringing awareness back to your physical body.

Open your eyes if they were closed, and take a moment to reflect on the qualities of the mountain that you’ve cultivated within yourself. Carry this sense of strength and stability with you throughout your day.

You’ve completed the mountain meditation. May you continue to embody the calm and strength of the mountain in all that you do.

Mountain Meditation for Kids

After working with kids, I altered the wording of this script to help simplified mountain meditation script to tailor it for kids. The activity uses the imagery of a mountain to help children develop a sense of stability and calm.

Script:

Let’s try a fun meditation called the “Mountain Meditation.” Find a cozy place to sit comfortably, like you’re getting ready for a special adventure.

Imagine you’re a mountain—strong, tall, and steady. Your feet are rooted deep in the ground, just like the roots of a big tree.

As you sit here, feel your body becoming as still as a mountain. Wiggle your fingers and toes, then let them rest peacefully.

Take a deep breath in, filling your tummy like a balloon, and then breathe out slowly. You can pretend you’re blowing away little clouds as you breathe out.

Imagine your head is touching the sky, and your body is the mountain. Feel the ground beneath you as the earth supports the mountain.

When the wind blows, the mountain doesn’t move. It stands tall and strong, no matter what’s happening around it. You’re like that mountain—calm and unshakable.

Notice your thoughts and feelings, just like the clouds in the sky. They come and go, but you stay steady, like the mountain. A thought is like a cloud; let it float away.

Feel the strength in your body, just like a mountain feels solid and firm. Imagine you have a magic cape that makes you strong and brave, just like the mountain.

Now, let’s take a few more deep breaths together. Breathe in, and breathe out. With each breath, imagine your magic cape wrapping around you, giving you mountain strength.

You’re doing great! When you’re ready, open your eyes slowly, like waking up from a cozy nap. Feel how strong and calm you are, just like a mountain.

You can remember your mountain strength whenever you need it. Anytime you want to feel brave and steady, think of your mountain and take a few deep breaths.

Well done, little mountain! You’re amazing.

Remember, the script can be adjusted to fit the age and understanding of the kids you’re working with. Enjoy the journey of helping them discover their inner strength through this playful meditation.

*Feel free to adjust and personalize the script as needed to suit.

Peace Mindfulness Exercise

The Peace Mindfulness Exercise is a practice that focuses on cultivating inner peace, calmness, and tranquility through mindfulness techniques. It’s designed to help individuals reduce stress, anxiety, and racing thoughts by directing their attention to the present moment and fostering a sense of peaceful awareness. This script was also cultivated after reading the Laws of Spirit: A Tale of Transformation by Dan Millman in an effort to assist several children with feelings associated with past traumas. I noticed that all had very similar thoughts and feelings and needed a way to clam the mind to focus on one thought.

Script:

Let’s take a few minutes to experience peace through mindfulness. Find a comfortable place to sit or lie down where you can be still and relaxed.

Close your eyes gently if you’d like, or you can keep them open with a soft gaze. Begin by taking a deep breath through your nose, then breathe out slowly through your mouth.

As you breathe, imagine a warm and gentle light surrounding you. This light is your peaceful energy, bringing a feeling of calmness.

Focus on your breath. Feel the air coming in through your nose, filling your chest and belly, and then feel it going out as you exhale. Breathe at your own natural pace.

Imagine each inhale is like taking in fresh, peaceful air; each exhale is like releasing any worries or tension.

Now, bring your attention to your body. Notice any areas of tension or tightness. As you breathe in, imagine peaceful light touching those areas, gently melting away any tension.

Imagine this peaceful light spreading from the top of your head to the tips of your toes, like a warm blanket wrapping around you.

Next, shift your focus to your thoughts. If any thoughts come, let them drift by like leaves on a gentle stream. You don’t have to hold onto them or follow them. Just let them pass by.

Imagine floating on a calm lake, and your thoughts are like ripples on the water. As the ripples settle, the water becomes still and peaceful.

As you continue breathing and being present in this moment, let the feeling of peace grow. Feel the warmth and calmness of the peaceful light all around you.

Now, take a few moments to silently repeat the word “peace” in your mind with each breath. With each inhale, think “peace,” and with each exhale, think “peace.”

Feel how the word “peace” resonates within you, filling you with tranquility and stillness.

When you’re ready, take one more deep breath in and out. Slowly bring your awareness back to the room, the sounds around you, and the sensations in your body.

Gently open your eyes if they were closed. Notice how you feel—perhaps a little more peaceful and centered.

*Feel free to adjust and personalize the script as needed to suit.

Peace Mindfulness Exercise for Kids

After working with kids, I altered the wording to a more age appropriate/responsive wording assisting kids on focusing on peace. This exercise helps children cultivate a sense of inner calm and peace through guided imagery and breath awareness.

Script:

Alright, let’s embark on a peaceful, mindful adventure! Find a comfy spot to sit or lie down, like settling into a cozy cloud.

Close your eyes gently if you’d like, and take a few deep breaths. Breathe slowly through your nose, then breathe out through your mouth like you’re blowing away a gentle breeze.

Imagine you’re in a special place filled with peace. This place is your Peaceful Garden. Picture it in your mind.

In your Peaceful Garden, there’s a pond. The water is still, like a mirror, reflecting the calmness all around.

As you breathe in and out, imagine your breath is like a little boat gently gliding on the pond. With each breath, your boat moves a tiny bit, creating ripples in the water.

Feel the peacefulness of the garden. Everything is quiet and calm. You can hear the soft rustling of leaves and the distant chirping of birds.

Imagine sitting by the pond, feeling the warm sunlight on your skin. Your mind is as clear and calm as the water in the pond.

If any thoughts come by, like clouds drifting in the sky, that’s okay. Just watch them as they pass by, and then let them go.

Now, think of a word that makes you feel peaceful. It could be “peace,” “calm,” or any other word you like. Picture this word as a soft, glowing light in your heart.

With each breath, imagine this light getting brighter and warmer. It’s spreading peace and calmness throughout your whole body.

Feel your body becoming lighter, like you’re floating on a cloud. Your heart is peaceful, and your mind is as still as the water in the pond.

As you breathe, imagine this peaceful light spreading out from you, touching everything around you with its gentle glow.

When you’re ready, take a final deep breath in, and as you breathe out, gently open your eyes.

Feel the peace in your heart and know you can return to this peaceful feeling whenever needed.

You did a fantastic job! You’ve just experienced the magic of finding peace within yourself.

*Feel free to adapt this script to suit the age and preferences of the kids you’re guiding through the exercise. Enjoy sharing the gift of mindfulness and peace with them!

Positive Imagery

Positive imagery exercise, also known as positive visualization or positive imagery meditation, is a mindfulness practice where individuals use their imagination to create and explore positive and uplifting mental images. This exercise involves creating vivid and detailed mental pictures of positive experiences, scenarios, or outcomes to evoke positive emotions, reduce stress, and enhance well-being. This concept of positive imagery was pulled from Treating Generalized Anxiety Disorder: Evidence-based  strategies, tools, and techniques by Rygh and Sanders.

The process involves tapping into your imagination to create a mental “movie” or scene that reflects something positive, pleasant, or inspiring. This situation could be where you felt confident, successful, loved, or happy. By engaging your senses and emotions in the imagery, you can cultivate a sense of optimism and create a positive mental state.

Script:

Let’s begin a wonderful journey of positive imagery! Find a comfortable and quiet place to sit or lie down where you can relax without any distractions.

Close your eyes gently, and take a few deep breaths through your nose and out through your mouth. With each breath out, imagine letting go of any tension or worries.

Now, imagine you’re in a beautiful and peaceful place. It could be a beach, a meadow, a forest, or any place where you feel happy and calm.

Picture the details of this place in your mind. See the colors, the shapes, and the surroundings. Feel the warmth of the sun or the gentle breeze on your skin.

As you explore this peaceful place, imagine a special, magical object. This object represents something positive or uplifting in your life. It could be a symbol of happiness, strength, or success.

Take a moment to visualize and focus on this magical object. What does it look like? How does it make you feel? Connect with the positive emotions it brings.

Now, imagine yourself holding or interacting with this magical object. Feel the positive energy radiating from it and flowing into your body.

As you hold this magical object, imagine its positive energy filling you up. Feel its warmth and light spreading through your entire being, from your head to your toes.

Notice how your body feels as it’s enveloped in this positive energy. Allow yourself to experience the happiness, confidence, or peace that this object represents.

Take a few moments to bask in the positive feelings and sensations. Let them wash over you like a wave of pure goodness.

As you continue to breathe gently, know that you can always return to this place of positive imagery whenever you need a boost of positivity.

When you’re ready, slowly bring your awareness back to the present moment. Wiggle your fingers and toes and take a deep breath before gently opening your eyes.

Congratulations! You’ve just created a beautiful and positive mental image you can return to whenever you want to experience those uplifting feelings.

*Feel free to adapt this script to suit your preferences and needs, adding more specific details to the imagery if it helps you create a vivid and positive experience.

Positive Imagery for Kids

Here’s a kid-friendly positive imagery script that you can use to guide children through a relaxation exercise. This script uses the above script as I guided adults through positive imagery; however, the script needed to be altered to adapt to the child’s developmental age. Remember, not all children of all ages respond to the wording of the script; make sure to meet the child’s developmental age with age-appropriate wording. 

Script:

Get ready for a super fun and positive imagery adventure! Find a comfy spot to sit or lie down like you’re getting ready to dream up something amazing.

Close your eyes gently if you’d like, and take a few deep breaths. Breathe in slowly through your nose, and breathe out through your mouth, letting go of any worries.

Imagine you have a magical imagination backpack. You can put anything in this backpack—your favorite things, colors, and even special places.

Now, let’s use your imagination backpack to create a wonderful scene. Imagine you’re on a big, fluffy cloud high in the sky. This cloud is your happy cloud, taking you on a journey.

Picture a place that makes you happy. It could be a sunny beach, a magical forest, or even a colorful meadow full of flowers.

Imagine yourself in this special place, feeling the warm sun on your skin and the soft grass beneath your feet.

What colors do you see around you? Imagine the brightest and happiest colors you can think of. Maybe you see a rainbow of colors all around!

Listen to the sounds of your special place. Are there birds singing, waves crashing, or leaves rustling? The sounds are like a happy song just for you.

Now, imagine that your favorite animal friend comes to join you. It could be a friendly dolphin, a playful kitten, or even a talking squirrel. This animal friend is here to share your joy.

What games or adventures are you having with your animal friend? Maybe you’re flying on a dragon’s back, exploring hidden caves, or having a magical tea party.

Feel the happiness bubbling up inside you like a fizzy drink of joy. Your heart is full of laughter and smiles.

Take a moment to soak in this special place’s good feelings, colors, sounds, and adventures.

When you’re ready, take a deep breath and gently open your eyes, like you’re waking up from a fantastic dream.

Wow, you did an incredible job! You just painted a positive picture with your imagination, and you can visit this joyful place anytime you want.

Remember, your magical imagination backpack is always ready for more positive adventures. Keep spreading happiness and creating amazing scenes with your imagination!

*Feel free to adapt this script to suit the age and preferences of the kids you’re guiding through the exercise. Enjoy the journey of imagination and positivity together!

Positive Imagery for Kids of One’s Happy Place

This positive imagery exercise script for kids focuses on their happy place. This exercise emerged This concept was pulled from Treating Generalized Anxiety Disorder: Evidence-based strategies, tools, and techniques by Rygh and Sanders. This exercise guides children through imagining and experiencing their comfortable and safe space.

Script:

Let’s have a joyful adventure into your special happy place! Find a comfortable spot to sit or lie down where you can let your imagination run free.

Close your eyes gently if you’d like, and take a few deep, calm breaths. Breathe in through your nose, and breathe out through your mouth like you’re blowing away little worries.

Now, let’s journey into your magical, happy place. Imagine a place that makes you feel incredibly happy, safe, and joyful. This place is just for you.

Picture yourself there. What does it look like? Is it on a sunny beach, in a cozy treehouse, or somewhere you’ve always dreamed of?

Feel the air around you. Is it warm or cool? Imagine the sun on your skin or a gentle breeze playing with your hair.

Listen to the sounds of your happy place. Are there birds singing, waves crashing, or giggles from your friends? The sounds are like a happy melody playing just for you.

Look around and notice the colors. Imagine the brightest and most beautiful colors you can think of. Fill your happy place with all the colors that bring you joy.

Imagine you have a happy pet with you—a puppy, a unicorn, or even a friendly dinosaur! This pet is your buddy, and you’re having the best time together.

What fun things are you doing in your happy place? Maybe you’re building sandcastles, swinging on a swing, or even having a magical tea party.

Feel the happiness bubbling up inside you, like a fizzy soda of joy. Your heart is full of laughter and smiles, just like in your special place.

Take a moment to enjoy all the wonderful feelings, colors, sounds, and adventures of your happy place.

When you’re ready, take a deep breath in, and as you breathe out, gently open your eyes like you’re coming back from a marvelous dream.

*Feel free to adjust this script according to the age and preferences of the kids you’re guiding through the exercise. Enjoy exploring their happy places together!

Relaxation, mindfulness, and positive Imagery for Kids of One’s Happy Place

This is one of my favorites to use with my daughter when she is trying to sleep when she has several worries or concerns consuming her mind, hindering her ability to sleep. I created this out of my daughters need to calm her mind. I use this with many of my kids in therapy. The parents and children have seemed to express how much this helps the child fall asleep.

Script

Let’s begin to settle in and find a nice peaceful place. Find a comfortable spot to sit or lie down where you can relax your mind, empty your thoughts, and find your happy place, a place that is completely calm, peaceful, and joyous, away from any concerns.

Begin to relax your body, finding a nice, peaceful place. Begin to settle in, lighting your eyes to drift closed.

Begin to imagine you’re on an island. You see about off into the horizon, drifting over the nice calm ocean.

As you inhale through your nose, you bring the boat closer, softly exhaling. With every inhale, the boat comes closer and closer, every exhale beginning to let your mind drift with the ocean. Inhale through your nose; the boat comes closer and closer as you exhale, letting everything go.

Once the boat is next to you, you dump your thoughts onto the boat. Imagine you dumping your thoughts of it like a waterfall flowing onto the boat as all of your thoughts get emptied onto the boat. The leftover thoughts you begin to play some one by one with your hands onto the boat.

Once you’ve dumped all your thoughts onto that boat, you scan your mind for no longer. Place more last thoughts onto the boat.

Once all those thoughts are on the boat, you slowly blow the bell away with your breath. As you exhaled, you began to blow the boat away, letting it drift off into the horizon. With every inhale… slowly inhaling through your nose… as you exhale… slowly letting the boat drift away…. Inhaling softly through the nose… exhaling softly letting the boat go…

Once it seeps over the horizon… disappearing into the distance… a cloud appears overhead… the cloud begins to drift closer and closer as if it were a feather falling from the sky.

You watch as the cloud drifts closer and closer to you.

Once the cloud is at your feet, you begin to step into the cloud to find a nice comfortable lying down position as if it were your bed.

With your right hand, You take a part of the cloud and pull it over you from right to left as if it were a blanket covering your body. As you take the cloud from your left to the right side of your body, you wrap it around it as if it were a blanket, making you feel completely safe and warm. As you snuggle up into the cloud, your eyelids become heavier and heavier.

As your eyelids become heavier and heavier, you notice the cloud beginning to float towards the sky as if it was a feather floating up from side, drifting higher and higher.

Once the cloud is high in the sky, the cloud takes you to your happy place. Imagine a place that makes you feel incredibly happy, safe, and joyful; this place is just for you.

Picture yourself there.

Look around and imagine. What do you see? What colors are there? Imagine the brightest and most beautiful colors you can think of. Fill your happy place with all the colors that bring you joy.

Listen to the sounds that fill your happy place. What do you hear?

What can you touch? What does it feel like? Is it soft or hard?

What do you smell?

What do you taste?

What fun things are you doing in your happy place? Take a moment to enjoy all the wonderful feelings, colors, sounds, and adventures of your happy place.

When you’re ready, take a deep breath in, and as you breathe out, gently open your eyes like you’re coming back from a marvelous dream.

Great job! You can always return to your joyful place whenever you want to feel happy, safe, and full of smiles.

*Feel free to adjust this script according to the age and preference of the kids you’re guiding through the exercise. Enjoy exploring their happy places together! My daughter likes me to prepare her at the beginning, not to open her eyes at the end, and I leave off the last two paragraphs of instruction, letting her stay in her happy place so she can easily drift off to sleep.

Body Scan Script

A body scan is a mindfulness practice that focuses on different body parts, from head to toe, to cultivate awareness and relaxation. This emerged out of my trainings for Trauma Focused Cognitive Behavioral Therapy. Here’s a basic body scan script that you can use:

Script:

Find a comfortable and quiet place to sit or lie down. Close your eyes gently if you’d like, and take a moment to settle into a relaxed position.

Take a deep breath through your nose, and as you exhale through your mouth, let go of any tension or stress you might be holding.

Now, bring your attention to your toes. Notice any sensations in your toes—warmth, coolness, or other feelings. Imagine sending a wave of relaxation from your toes to the tips of your toes.

Move your attention to your feet. Feel the weight of your feet on the ground. Notice any sensations in your feet—the pressure, tingling, or softness. Let your feet relax completely.

Shift your focus to your lower legs. Imagine a warm, soothing sensation spreading through your calves and shins. Feel any tension melting away as your lower legs become calm and relaxed.

Move up to your knees and thighs. Allow any tightness or discomfort to dissolve as you bring a sense of ease and relaxation to your upper legs.

Now, bring your awareness to your hips and pelvis. Feel the support of the surface beneath you as your hips and pelvis soften and release any tension.

Move your attention to your lower back and abdomen. With each breath, imagine this area expanding and relaxing. Any stress or tightness is gently released.

Shift your focus to your chest and upper back. Feel the rise and fall of your chest as you breathe. Notice any sensations in your chest area, and let them be as they are.

Now, bring your awareness to your shoulders. Imagine any heaviness or tightness in your shoulders melting away. Feel your shoulders relaxing, moving away from your ears.

Move down to your arms and hands. Feel a soothing warmth in your arms as you release any tension. Allow your hands to be loose and relaxed.

Shift your attention to your neck. Imagine a gentle, warm light at the base of your neck, easing any tension as it travels upwards.

Finally, bring your focus to your head. Imagine your entire head being bathed in a soft, peaceful light. Feel your forehead, cheeks, and jaw relax. Let go of any facial tension.

Take a few moments to feel the relaxation spreading through your entire body. Enjoy the sense of calm and peace.

When you’re ready, gently bring your attention back to your breath. Take a deep breath, and open your eyes slowly as you exhale.

You’ve just completed a body scan meditation, allowing relaxation to flow from your toes to your head. You can practice this exercise anytime to release tension and promote well-being.

*Feel free to adjust this script according to the age and preference of the kids you’re guiding through the exercise.

Body Scan Script for Kids

This body scan script guides kids through a relaxation exercise, focusing on each part of the body from toes to head.

Script:

Let’s go on a relaxing adventure through your body from your toes to your head. Find a cozy spot to sit or lie down, like you’re settling in for a cozy story.

Close your eyes gently if you’d like, and take a few deep breaths. Breathe in through your nose and breathe out through your mouth, letting go of any tension.

Start by wiggling your toes. Feel how they move and stretch. Imagine they’re like little wiggly worms having a dance party.

Now, imagine your toes are feeling sleepy and getting ready for a rest. Imagine a warm, cozy blanket wrapping around your toes, making them feel all snuggly.

Bring your attention to your feet. Feel your feet on the ground or the surface you’re sitting or lying on. Notice any sensations, like warmth or pressure.

Imagine your feet are like big, heavy rocks. Feel them getting more and more relaxed, sinking into the ground or surface beneath you.

Let’s move up to your lower legs. Imagine a gentle wave of relaxation moving up through your calves. Feel any tension melting away, leaving your legs loose and comfortable.

Now, bring your attention to your knees. Imagine your knees are like soft, squishy pillows. Feel them getting cozy and relaxed.

Continue to your thighs. Imagine your thighs are like soft cushions, and they’re getting all snuggled up. Feel any tightness releasing as your thighs relax.

Move your attention to your hips and lower back. Imagine a warm, soothing light glowing in these areas. Feel any tension melting away, like snow melting in the sun.

Bring your focus to your tummy. Imagine your tummy is like a gentle balloon, rising and falling as you breathe. Feel the rhythm of your breath, calming your tummy.

Now, let’s shift our attention to your chest and upper back. Imagine your chest is like a soft cloud, rising and falling with each breath. Feel any stiffness drifting away.

Move up to your shoulders. Imagine your shoulders are like warm, soft marshmallows. Let them sink down, feeling heavy and relaxed.

Let’s go to your arms. Imagine your arms are like gentle waves, gently swaying as if floating on water. Feel any tension flowing away.

Bring your attention to your hands. Imagine your hands are like warm, cozy mittens. Feel any last bit of tightness leaving your fingers.

Now, shift your focus to your neck. Imagine your neck is like a smooth, flexible straw. Feel any knots or tightness loosening up.

Finally, let’s move up to your head. Imagine your head is like a soft pillow resting on a cloud. Let your forehead, cheeks, and jaw relax completely.

Take a moment to feel your whole body. You’ve done a wonderful job relaxing each part from your toes to your head.

When you’re ready, take a deep breath in, and as you breathe out, gently open your eyes like you’re waking up from a cozy nap.

You did an amazing job! This body scan helped you relax and let go of any tension. You can do this exercise whenever you want to feel calm and peaceful.

*Feel free to adapt this script to suit the age and preferences of the kids you’re guiding through the exercise. Enjoy the journey of relaxation together!

Loving-Kindness Meditation

This practice involves cultivating feelings of love, compassion, and kindness towards oneself and/or others. Clients repeat phrases or affirmations that express these sediments, gradually extending them to themselves, loved ones, neutral individuals, and even difficult people.

Script:

Certainly, here’s a loving-kindness meditation script that you can use:

Let’s begin by finding a comfortable and relaxed position. You can sit down or lie down, whichever feels best for you. Close your eyes gently if you’re comfortable, and take a few deep breaths in and out to help you relax.

This meditation is all about sending love, kindness, and positive feelings to us and others. It’s like sharing warm and friendly thoughts with the world.

Let’s start by focusing on ourselves. Repeat these words silently in your mind or out loud, whichever you prefer:

May I be happy.

May I be healthy.

May I be safe.

May I live with ease.

 

Imagine these words surrounding you like a gentle hug filled with love and kindness. Let yourself feel these words’ warmth and their positive intentions.

Now, think about someone you care about – a friend, a family member, or a pet. Picture them in your mind and repeat these words:

May you be happy.

May you be healthy.

May you be safe.

May you live with ease.

 

Imagine these words wrapping around them like a cozy blanket of love. Picture their smile and the happiness they feel.

 

Now, think about someone you might not know well – maybe a classmate, a neighbor, or even someone you’ve never met. Repeat these words:

 

May you be happy.

May you be healthy.

May you be safe.

May you live with ease.

 

Imagine these words spreading out to them like a warm, friendly wish. Feel the kindness you’re sending their way.

 

And now, let’s think about everyone in the world, everywhere. Imagine your kind wishes extending to all living beings:

 

May all beings be happy.

May all beings be healthy.

May all beings be safe.

May all beings live with ease.

 

Feel the vastness of your positive intentions reaching out to the entire world.

 

Take a moment to feel the love and kindness you’ve shared in your heart. You can create positive feelings and improve the world, starting from within.

 

When you’re ready, gently open your eyes if they were closed. Carry this feeling of loving-kindness with you throughout your day.

 

*Feel free to adjust the script to make it suitable for the age group you’re working with and to create an atmosphere of warmth and compassion.

 

Loving-Kindness Meditation for Kids

This exercise helps kids practice loving-kindness towards themselves and others. I used the above script to guide adults through loving and kindness; however, the script needed to be altered to adapt to the child’s developmental age. Remember, not all children of all ages respond to the wording of the script; make sure to meet the child’s developmental age with age-appropriate wording. 

 

Script:

Let’s practice something really special today called loving-kindness meditation. This is a way to send love and kindness to us and others. Find a comfortable place to sit or lie, and gently close your eyes.

 

We’ll start by taking a few deep breaths. Inhale slowly through your nose, and then exhale through your mouth. Let’s do those two more times. Breathe in and breathe out. The last one, breathe in and breathe out.

 

Now, imagine a warm, glowing light surrounds you. This light is made of love and kindness. Feel it wrapping around you like a cozy blanket. With each breath you take, this light gets brighter and warmer.

 

Now, let’s send loving-kindness to ourselves. In your mind, say these words: ‘May I be happy. May I be healthy. May I be safe. May I be loved.’ Imagine these words as little seeds of kindness planting in your heart. Feel the warmth of the light and the kindness filling you up.

 

Next, let’s send loving-kindness to someone you care about. It could be a friend, family member, or even a pet. Imagine them in your mind and say: ‘May you be happy. May you be healthy. May you be safe. May you be loved.’ Imagine the warm light spreading from your heart to theirs like a special hug.

 

Let’s send loving-kindness to someone you don’t know so well, like a classmate or neighbor. Picture them in your mind and say: ‘May you be happy. May you be healthy. May you be safe. May you be loved.’ Imagine the warm light reaching out to them, making them smile.

 

Lastly, let’s send loving-kindness to the whole world. Imagine planet Earth, with all its people and creatures. Say: ‘May all beings be happy. May all beings be healthy. May all beings be safe. May all beings be loved.’ Imagine your warm light spreading all around the world, bringing happiness and kindness to everyone.

 

Take a moment to feel the love and warmth in your heart. Whenever you need a little extra love, remember this meditation. Slowly open your eyes when you’re ready.

 

Thank you for sharing your loving kindness with the world today.

 

*Feel free to adapt the script to suit the age and understanding of the children you’re working with. Keeping it simple, positive, and engaging for them is the key.

 

Three-Minute Breathing Space

This technique is a brief mindfulness practice that helps individuals shift their awareness from autopilot to the present period. It involves three steps: awareness of sensations and thoughts, focus on the breath, and understanding the entire body. This practice emerged from my own need to help myself focus between sessions and my fast-paced day. I needed to stay present for the families I was treating and the children. I found this to help me refocus in 3 short minutes. Many of my teachers, families, and kids needed a quick way to help ground themselves when feelings of dysregulation occurred. I adapted my own practice to assist them.

Script:

Welcome to the Three-Minute Breathing Space. This short practice can help you quickly shift your focus to the present moment. Find a comfortable sitting position with your back straight and your hands resting in your lap.

 

If you feel comfortable, close your eyes or lower your gaze.

 

Take a moment to bring your attention to your body. Feel the weight of your body on the chair or cushion. Notice any sensations you feel – perhaps warmth, coolness, tingling, or stillness.

 

Now, bring your attention to your breath. Feel the natural rhythm of your breath – the rising and falling of your chest or the sensation of the breath at your nostrils. You don’t need to change your breath in any way; observe it as it is.

 

Gently expand your awareness to your entire body. Feel your body as a whole. Notice any areas of tension or discomfort and let them be just as they are—no need to change anything.

 

As you breathe in, imagine that you’re breathing in calmness and peace. Imagine you’re breathing out any tension or stress as you breathe out.

 

Continue to follow your breath for a few more moments.

 

Now, let’s take a deep breath together… and exhale slowly, letting go of any remaining tension.

 

You can slowly open your eyes or bring your awareness back to the space around you if they’re already open.

 

Whenever you feel stressed or overwhelmed, you can return to this practice to find a moment of calm.

 

*Feel free to adjust the pacing and wording to suit your preferences and the needs of the individuals you’re guiding through the practice. The key is to create a brief pause in the day for focused mindfulness and relaxation.

 

Three-Minute Breathing Space for Kids

This is a simplified version of the Three-Minute Breathing Space mindfulness practice for kids. I used the above script to adapt to the child’s developmental age. Remember, not all children of all ages respond to the wording of the script; make sure to meet the child’s developmental age with age-appropriate wording. 

 

 

Script:

 

Hi there! Let’s do a quick and fun activity called the ‘Three-Minute Breathing Space.’ It’s like taking a little break to help you feel calm and focused. Find a comfy place to sit or stand, and when you’re ready, let’s begin.

 

Start by noticing your breath. Please take a deep breath through your nose, then let it out slowly through your mouth. Feel your breath as it goes in and out. You can even touch your tummy and feel it rise and fall with each breath.

 

Now, think about how you’re feeling right now. Are you happy, excited, calm, or maybe a bit busy? There’s no right or wrong feeling. Just notice how you’re feeling today. Your thoughts or feelings are like clouds passing by in the sky.

 

Imagine you have a big flashlight in your heart. Imagine shining this light on all your feelings and thoughts. Take a deep breath in, and as you breathe out, imagine the light getting bigger and bigger, spreading all around you. You’re like a superhero shining a light on your feelings!

 

That’s it! You just did a Three-Minute Breathing Space. You focused on your breath, checked in with your feelings, and shone a light on them. Remember, you can use this to feel calm and in control.

 

Give yourself a big smile, and when you’re ready, you can go back to what you were doing. Great job!

 

*Feel free to customize this script based on the age and familiarity of the children with mindfulness practices. Making it playful and relatable will help keep their interest and engagement high.

 

Chapter 5: Practicing Mindful Self-Compassion

Mindful Self-Compassion (MSC) is a structured program that combines mindfulness and self-compassion practices to enhance emotional well-being and build resilience. Developed by Kristin Neff and Christopher Germer, MSC aims to teach individuals how to treat themselves with kindness, understanding, and care, especially during challenging moments or when facing difficult emotions (Neff and Germer, 2018).

The program is designed to help individuals develop skills in mindfulness and self-compassion through various exercises, discussions, and guided practices. It’s often delivered in workshops or courses led by trained instructors. MSC draws from principles of mindfulness and self-compassion, which are briefly described as follows:

• Mindfulness involves paying non-judgmental attention to the present moment. It helps individuals become more aware of their thoughts, emotions, and physical sensations without getting caught up in them. Mindfulness fosters a sense of presence and a deeper understanding of oneself.
• Self-compassion is treating oneself with the same kindness, understanding, and support that one would offer a close friend. It involves recognizing one’s suffering, understanding that suffering is a part of the human experience, and responding with kindness rather than self-criticism.

The Mindful Self-Compassion program is effective in reducing symptoms of depression, anxiety, and stress while enhancing emotional well-being, self-esteem, and resilience. It provides individuals practical tools to navigate their inner landscape with greater self-awareness, self-acceptance, and compassion.

Mindful Self-Compassion Script:

I developed this script after reading the self-compassion workbook by Neff and Germer when working with children who were traumatized and blamed themselves for the trauma. After many years as a clinician, school social worker. I found it to be helpful to a variety of adults, teachers, administrators, students, children, and families.

 

Script:

Find a comfortable seated position, gently close your eyes if you’re comfortable, and take a few deep breaths, allowing yourself to settle into the present moment.

 

Let’s start by bringing your attention to your breath. Notice the sensation of the breath as you inhale and exhale. Feel the rise and fall of your chest or your abdomen’s gentle expansion and contraction. Let your breath be natural and easy without trying to change it.

 

Now, recall a situation or a challenge that’s been causing you some stress or difficulty recently. Allow yourself to fully acknowledge what you’re going through without judgment. It’s okay to feel this way. It’s a part of being human.

 

As you hold this situation in your awareness, imagine you’re talking to a close friend who is going through a similar experience. What would you say to them? What words of kindness, understanding, and support would you offer? Now, imagine that you’re turning those words of kindness toward yourself.

 

Silently or out loud, say to yourself:

‘I acknowledge that I’m struggling right now.’

‘It’s okay to feel this way.’

‘I am not alone in feeling this.’

 

Now, place your hand on your heart or any other comforting gesture that feels natural. Feel the warmth and comfort of your touch. Imagine giving yourself a gentle hug and offering the same support you’d give a dear friend.

 

As you continue to breathe, say to yourself:

‘May I be kind to myself in this moment.’

‘May I give myself the compassion I need.’

‘May I remember that I am worthy of love and understanding.’

 

Feel the sense of kindness and self-compassion you’re cultivating. Let it wash over you like a warm, comforting embrace. Remember that you deserve your own love and care, especially in times of difficulty.

 

Take a few more breaths here, feeling the kindness you’ve extended to yourself. When you’re ready, gently open your eyes and return your awareness to the present moment.

 

Thank yourself for taking this time to practice self-compassion. Carry this sense of kindness with you as you continue your day.

 

*Feel free to modify and adapt this script to suit your preferences or the needs of the individuals you’re guiding. The key is to cultivate a gentle and understanding attitude toward oneself while acknowledging the shared human experience of challenges.

 

Mindful Self-Compassion for Kids

Mindful Self-Compassion (MSC) is a valuable skill for children to learn, as it can help them develop emotional resilience, self-esteem, and a sense of well-being. Here’s a script I adapted to introduce Mindful Self-Compassion to kids simply and engagingly:

Script:

Hi there! Today, we will learn about something special called Mindful Self-Compassion. This is a way of being kind and gentle to ourselves, just like how we’re kind to our friends. It’s about treating ourselves with love and understanding when going through tough times or things are going well.

Find a comfortable spot to sit or lie down. Close your eyes, take a deep breath through your nose, and slowly breathe out through your mouth. Let’s do this a few times to help us get calm and relaxed.

Now, imagine a warm, gentle light starting at the top of your head. This light is like a friendly hug from the inside. As it slowly moves down your body, notice how it makes each part of you feel warm, relaxed and loved.

Next, let’s focus on our breath. Place your hand on your tummy, right where your belly button is. Feel it rise as you slowly breathe in and fall as you breathe out. Keep doing this for a few breaths, and when your mind wanders, gently bring it back to your breath.

Now, let’s say some kind words to ourselves. Repeat after me:

I am unique and special.

It’s okay to make mistakes; everyone does.

I am loved just the way I am.

I am strong and brave.

I deserve kindness and happiness.

 

Think of a time when you felt sad or upset. Imagine that you are giving yourself a big, warm hug. Say to yourself, ‘It’s okay to feel this way; I am here for myself, just like a good friend.’ Feel the kindness and love you are giving yourself in this moment.

Take a moment to notice how you feel right now. Do you feel calmer, happier, or more relaxed? Remember, it’s okay to feel any way you do. We can always be our own best friend, just like we are today.

Thank you for practicing Mindful Self-Compassion with me today. Remember, you can use these skills whenever you need to feel better about yourself or during a tough time. Be kind to yourself, just like you would be to a good friend. Have a wonderful day!

*Feel free to adapt and modify this script to suit the age and needs of the children you are working with. It’s essential to make the practice engaging and relatable for them.

 

 

Reference

 

Neff, K., & Germer, C. (2023). The mindful self-compassion workbook: A proven way to accept yourself, build inner strength, and thrive. The Guilford Press.

 

 

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