Day 10- #MindfulnessForChildrenChallenge

For some people, Yoga and Mindfulness are synonymous. However, one can practise mindfulness without doing Yoga. But, Yoga can add a different dimension to your mindfulness practice.

Yoga helps children to slow down, chill out, relax their minds and exercise their bodies. It also lowers their heart rate, and creates self-discipline and control. In Yoga, they practise self-regulation of breathing that is a natural relaxation response in humans.

Today, spark the imagination through the use of these amazing Easter Yoga Poses and Easter Egg Hunt: https://www.kidsyogastories.com/easter-yoga-poses-game/

You just must remember that the key is on concentrating on the breathing and the task at hand. Focus is the key to supporting the use of Yoga in mindfulness.

Don’t forget to share your child’s mindfulmoment and successes by using the hashtag #MindfulnessForChildrenChallenge in the comments, on Twitter @Ed_Tmprince or on Facebook at Education’s Voice – Mindfulness ( https://www.facebook.com/educationsvoice/ ).

Day 9- #MindfulnessForChildrenChallenge

Each day we take about 20,000 breaths. This automatic bodily response keeps us alive and helps to regulate our emotions. When we bring attention to our breathing, we take control of our emotions and reactions through mindful purpose.

This strategy gets children involved in creating their own visual to support deep breathing that will allow children to begin to control those reactions and emotions.

First, get children decorate their own five petaled flower for meditation. For older children, have them add their own positive mantras that they want focus on.

Once complete, have the children place it near where they work. They trace the flower and Inhale, hold at the point and focus on the positive mantra (if added), exhale and keep going until you’ve gone around the whole flower. Then touch the centre, breathe deeply and close their eyes for a moment.

Don’t forget to share your child’s mindfulmoment and successes by using the hashtag #MindfulnessForChildrenChallenge in the comments, on Twitter @Ed_Tmprince or on Facebook at Education’s Voice – Mindfulness ( https://www.facebook.com/educationsvoice/ ).

Day 1 #MindfulnessForChildrenChallenge

What could be more natural than breathing?

It is an automatic reflex that is hard wired in our brains. It changes energy from tension to relaxation. It does this by turning off our sympathetic nervous system that produces stress hormones. This then turns on our parasympathetic nervous system, which turns off the stress hormone pump.

Deep breathing relaxes the body, decreases the heart rates lowers the blood pressure and creates the feeling of calmness. In addition, the deep breathing ensures the essential extra oxygen the brain needs for optimal function.

It all sounds very technical however, to a child it can feel magical!

Teaching children fun and active breathing exercises will help them control their emotions and calm themselves down in situations that make them extremely happy and hyper and in situations that make them very mad and upset. Also, daily breathing sessions, even when calm, increases a person’s feeling of well being and control. 

Here is a favourite fun breathing exercise for children to try today.

Snake Breathing

When snakes are coiled and resting, they look around calmly, and when they move, they are slow and smooth.


– Have your child sit up tall.

– Take a deep breath in, filling up their whole body.

– Pause

– Breathe out slowly and smoothly, making a hissing sound for as loud as they can. (Note: The key to deep breathing is to exhale longer than you inhale. The hissing controls the extension of the exhale.)

– Repeat for three to five rounds, letting them slow down and become calmer each time.

– Afterwards, discuss with them about how their body is feeling and what they are noticing following the breathing exercise. 

Many children enjoy being told the science of breathing and understanding why this does help them calm down.

Repeat at least five times today while calm. You are wanting to create a habit. Then, at any point you see them getting angry, upset, or overly excited try getting them to use the snake breath.

Don’t forget to share your child’s mindful moment using the hashtag, #MindfulnessForChildrenChallenge and successes in the comments below, on Twitter @Ed_Tmprince or on Facebook at Education’s Voice – Mindfulness ( https://www.facebook.com/educationsvoice/ ).

#MindfulFocusChallenge- Day 13: Hand Washing Exercise

Many psychologists believe that our emotions begin with a physical sensation, positive or negative. When we focus on positive sensations that are calming, we can emotionally become calm.

Today, our mindfulness practice will focus on positive physical sensations to mindfully be in the moment and anchor us in the present.

Washing Hands Meditation

When we wash our hands in warm water, it opens the blood vessels and tricks your brain out of a stressful state.

– When you go to wash your hands, be mindful of the sensation of the water and soap as your rub your palms, between your fingers and on top of your hands. Breath deeply allowing your breathing enhance the feel of water and soap.

– How does this moment feel?

– How is it making the rest of your body feel?

Repeat every time you wash your hands today.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

#MindfulFocusChallenge- Day 12: Shoulder Relaxation Exercise

Many of us hold stress in our shoulders. As the day becomes more stressful, our shoulders become more tense and creep up towards our ears. It is like a primitive form of contracting our muscles to spring into the fight or flight mode. The #mindfulmoment for today is to to take a moment, without judgement, to relax our shoulders and accept the feeling of restfulness that accompanies the moment.

Shoulder Relaxation

– Breath deeply and, on the exhale, allow your shoulders to drop towards the floor as if someone is pressing them downward.

– Continue to breathe deeply for five breaths, allowing your shoulders to slightly rise on the inhale and then completely drop on the exhale.

– Recognise how the muscles feel in the shoulder and neck. Remember, do not judge the tension. Just recognise it is there and release the tension.

Do this at least five times during the day.

This is particularly useful technique to use when having to deal with situations that are escalating into an argument or emotional situation. I also encourage shoulder relaxation in basic deep breathing as part of the everyday practice.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

#MindfulFocusChallenge- Day 11: Mindful Posture Exercise

Today, we are going to focus on your posture. By becoming aware of your posture gives you a chance to quickly be mindful.

Mindful Posture

– Several times during the day, bring your focus to your posture regardless if you are standing or sitting.

-Take a deep mindful breath as you straighten your spine and move your neck and head into a straight line as if their is a string above you pulling you straight.

– Notice any tension in your shoulders allowing them to relax and square with your spine.

– Take another deep, mindful breath and then proceed with the day.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

#MindfulFocusChallenge- Day 8: DNT Exercise

DNT stands for DO NOTHING TIME. In our busy lives, there is seldom time where we just STOP and do nothing. We are always multi-tasking, maximising time and trying to not waste a minute of our time. However, this “on the go” lifestyle can be a bit too much for our mental health.

Today, the challenge is to DNT for 5 minutes; no looking at your phone, not drinking a coffee, no making mental TO DO lists, or even meditating. Just sit and DO NOTHING.

⁃ Seat yourself in a comfortable position.

⁃ Set a timer on your phone or tablet for 5 minutes and then turn it over so you can’t be tempted to look at it.

⁃ Take two deep, Mindful breaths and begin.

⁃ While sitting there, you will likely get feelings of restlessness, feel uncomfortable or even feel guilty for not doing anything. Don’t allow yourself to get caught up in those feelings, just allow yourself to have them.

⁃ End with a few deep mindful breaths and proceed with your day.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.