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by Julie Bayer Salzman & Josh Salzman

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"Just Breathe" by Julie Bayer Salzman & Josh Salzman (Wavecrest Films)

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Current Issue Discover the latest issue of Mindful magazine read our newsletter Get the latest in mindfulness, delivered to your inbox

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Take Five: Classroom Activity
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Mindful Schools | An Integrated Approach to Create Equitable and Joyful School Culture

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We help educators create equitable and joyful learning environments that center collective well-being. Mindful Schools has trained over 70,000 educators. What's New at Mindful Schools Make a Gift Today We've kicked off our annual fundraising campaign and we hope we can count on your support.

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Positive Education Initiative (PEI) Resources

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Positive Education Initiative (PEI) Resources

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Guided Practices and Lessons

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ORIGINAL ILLUSTRATIONS BY AMY JANE LARKIN

A nOTE FROM ANNAKA

Welcome to my guided meditations for children. All my recordings are designed for children ages six to ten, but the instructions are the same I would give to older children, teens, and beginner-level adults, so these recordings can be used by them as well.

Before you share these guided meditations with children, please review the "Instructions & Recommendations" tab above.

I hope you and your children enjoy them!

-AH

ENDORSEMENTS

"As one of the very first to bring secular mindfulness into public schools, Annaka Harris is uniquely qualified to teach meditation to children in a simple, direct, and authentic way. I highly recommend Annaka's guided meditations and lessons for children."
-Susan Kaiser Greenland, author of Mindful Games and The Mindful Child

"These are my favorite guided meditations for kids!"
-Rivers Cuomo, musician and lead singer / songwriter of the band Weezer

"Annaka Harris brings decades of expertise to guide children in beautiful, playful, and engaging meditations to access kindness and awareness. She is one of the pioneers in the field of children's mindfulness, and her accessible meditations are sure to delight children and parents alike."
-Diana Winston, Director of Mindfulness Education at UCLA's Mindful Awareness Research Center and author of The Little Book of Being

Also available on the Waking Up App

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Annaka Harris | MINDFULNESS FOR CHILDREN

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guided meditation FOR CHILDREN Instructions & Recommendations Mindful Hearing Mindful Breathing Mindful Seeing See, Feel, Move, Breathe Nighttime Meditation Friendly Wishes Mindfulness Lessons Soothing Uncomfortable Feelings Connection Meditation Walking Meditation ORIGINAL ILLUSTRATIONS BY AMY JANE LARKIN A nOTE FROM ANNAKA Welcome to my guided meditations for children.

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A List of Mentor Texts for Introducing Yoga Into the Classroom

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Guided Practices and Lessons

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Managing Big Emotions: Resources to Use With Kids

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Managing Big Emotions: Resources to Use With Kids

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Childhood 101

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Managing our emotions is hard, whether you are four or six or forty six! Teaching our children to effectively manage their feelings and emotions is such an important, ongoing task for both teachers and parents - there is no one-size-fits-all lesson for helping children to understand feelings, it takes many, regular touches as a child moves through the following stages of emotional development;

Recognising a range of emotions in themselves and others

Recognising the physical and emotional responses we have to each of these emotions

Learning to express their own feelings verbally

Learning to calm oneself down in the face of overwhelming emotions, and

Learning to treat others with kindness and empathy.

Useful in both the home and the classroom, this collection of resources and activity suggestions includes tools that can act as useful prompts for discussion with children about a wide range of emotions, and guide you as you help your children to develop effective strategies for managing overwhelming, stressful feelings and emotions.

The collection includes feelings and emotions based printable posters, games, booklists and activity ideas to use with children across a range of ages.

Learning to master big emotions and the associated skills of emotional regulation helps children to succeed not just in childhood but right through to adulthood. And you never know... in helping your child, you may just find a strategy or two to help yourself.

The Managing Big Emotions Calm Down Poster Series

5 Steps for Managing Big Emotions Poster: The first poster in our Big Emotions series uses a hand motive to gives kids five options for working through overwhelming emotions.

9 Calm Down Ideas for Kids Poster: Nine effective calm down strategies handpicked for kids! Our emotions aren't one-size-fits-all feelings, and neither are the ways we each prefer to calm down.

Calm Down Yoga for Kids Poster: Combine movement with positive affirmations in this positive approach to teaching children to manage stress, anxiety and overwhelming emotions.

Take 5 Breathing Exercise Poster: Breathing has a huge impact on emotions and this simple technique helps kids learn the connection between controlled breathing and the positive impact it can have on feelings and emotions.

Useful Yoga & Mindfulness for Kids Resources

Calm Down Yoga for Kids Poster: Let yoga teach your child about patience and how to manage their bodies and emotions at the same time.

Walk Through the Garden Yoga Poster: Seasons change, and so do our children. Teach your child that their daily lives are much like the wind that blows through the treetops through this simple yoga routine.

Sun Salutation Yoga Poster: Increase flexibility and feelings of happiness with this fun and simple Sun Salutation Yoga sequence.

The Ultimate Library of Yoga for Kids Videos: Just when you think there can't possibly be any other yoga options out there for your kids, you'll want to check out our ultimate library of kids vids for more fresh ideas. A great resource for teachers with students of all ages.

8 Fun Breathing Exercises for Kids Printable: Controlled breathing can help children to feel more in control of their emotions and this collection of eight fun breathing exercises makes breathing for mindfulness more accessible for children of all ages.

5 Mindfulness Apps for Kids: These five fabulous apps for kids make screen time more mindful and meaningful.

5 Mindfulness Ideas for Families: Connect as a family with these five ideas for supporting your family to grow and bond.

Feelings & Emotions Games for Kids

Feelings & Emotions Activities

5 Preschool Circle Time Lessons About Emotions - No Time for Flashcards

Preschool Emotions Song: How Are You Feeling Today? Let's Play Music

Feelings & Emotions Books for Kids

Pin for later:

Christie Burnett is a teacher, presenter, writer and the mother of two. She created Childhood 101 as a place for teachers and parents to access engaging, high quality learning ideas.

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Teaching Feelings and Emotions: 30+ Best Resources to Use With Kids

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Managing our emotions is hard, whether you are four or six or forty six!

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forLearners

Learners work hard everyday to develop habits of heart, mind and action. They also experience tremendous amounts of stress. Every young person can learn simple strategies to breathe, move & rest to support well being and enhance the ability to achieve success through focus.

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Learners work hard everyday to develop habits of heart, mind and action. They also experience tremendous amounts of stress. Every young person can learn simple strategies to breathe, move & rest to support well being and enhance the ability to achieve success through focus.

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Childhood 101

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28 Breathing Exercises for Kids Printable: Great for School & Home

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These 28 printable breathing exercises for kids work well at school and home as calm down techniques, mindfulness exercises and brain breaks.

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Mindfulness and Neural Integration - Daniel Siegel, MD

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Mindfulness and Neural Integration - Daniel Siegel, MD

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Teaching Teens About the Brain

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Mindfulness and Neural Integration: Daniel Siegel, MD at TEDxStudioCityED

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How to Explain it to Children

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Explaining how mindfulness and the brain works can seem a daunting task, yet it can be one of the best ways to show how mindfulness works for us and how it helps our brain to function properly.

If you are in a hurry, you can scroll down to the big infographic.

So what is mindfulness? Mindfulness occurs when we pay attention to what is happening in the here and now. We observe our emotions, our thoughts, our surroundings, in an even-minded, nonjudgmental way. We apply this same focus of attention to situations both good and bad. This is being mindful.

Learning to be mindful of what's happening in the moment helps children make sound decisions rather than be ruled by their emotions.

Negative emotions can be tough for anyone to deal with. Fear and anger can hit us unexpectedly and when we do not have a prior plan for dealing with these feelings, we can be thrown off balance and react badly.

When a 4th grader reports that she felt she "was going to die" from test anxiety, she's telling the truth. The responses of her autonomic nervous system are the same whether she's taking a math test or sensing actual physical danger. - Mindful Schools

Here's what science has to say about it.

An impulsive reaction, triggered by emotions like fear or anger, rises up from the amygdala and hippocampus-the most ancient parts of our brain. These parts evolved to respond with defensive action to threatening situations.

If we can delay this reactivity, the newer pre-frontal cortex of the brain can respond from a place of reflection and thoughtfulness. The PFC (pre-frontal cortex) is associated with maturity, including regulating emotions and behaviors and making wise decisions.

Mindfulness practice, as you may have guessed, diminishes the reactivity from the amygdala and strengthens the pre-frontal cortex. ¹

THE GROWING BRAIN AND MINDFULNESS

Author and anger management clinic director Dr. Ronald Potter-Efron explains that the newest parts of our brain-and the last parts to develop as we grow-likely evolved in response to an increased propensity to live in groups. "As we have learned to live together collectively, the human brain has been spurred to grow accordingly." ²

A lot of growth is taking place in the adolescent brain, and this growth is happening at the same time that the brain is reorganizing itself.

"Part of this reorganization process," says neurobiologist Dr. Arlene Montgomery, "includes the pruning of disused neural connections. This growth and pruning are affected by environmental experiences and reshape the adolescent brain." ³

This is one of the reasons mindfulness in childhood and adolescence can be so effective: the pathways that foster empathy and impulse control are being used and strengthened, which will serve the child throughout his or her life.

The amygdala determines emotional responses by classifying sensory input as either pleasurable or threatening. Input seen as threatening is blocked by the amygdala, prompting an immediate reflexive reaction: fight, flight, or freeze. ⁴

The amygadala does not see a difference between perceived threats and actual dangers. It often triggers "false alarms" and potentially problematic reactive behavior. We sometimes freeze in stressful situations, like public speaking or when taking a test. Though neither of these activities are life-threatening, we disconnect from rational thinking and become impulsive and reactive.

Even if we have conflict resolution skills stored in memory, we might not be able to access them due to the stress response, as the amygdala hinders access to memory recall and storage.

When we have the time to consciously process sensory input, we allow the prefrontal cortex to analyze the information. Instead of an immediate, impulsive reaction, we get to choose the best response instead. ⁴

Practicing mindfulness calms the amygdala and reconnects us to our calm, clear prefrontal cortex, so that we can make thoughtful choices for how to respond. Mindfulness helps us regain access to our executive functions: the intention to pay attention, emotional regulation, body regulation, empathy, self-calm, and communications skills-even when under stress arousal.

Mindful thinking happens when the prefrontal cortex can process the information. Following your breath or counting to ten when you're angry or sad gives time for the amygdala to allow the information to flow to the prefrontal cortex to be properly analyzed.

Mindful Schools reports that research has found improvements in anxiety, cognitive functioning and self regulation among children trained in mindfulness, suggesting that the corresponding parts of the brain may be changing as well.

A basic mindfulness exercise is to teach children to focus on breathing. Being able to control their breathing can help them become less reactive when stressed. Focused breathing helps calm the body by slowing the heart rate, lowering blood pressure, and improving focus. Controlled breathing can override the fight, flight, or freeze response set off by the amygdala, and instead enable mindful behavior. ⁴

My two-year-old son has learned to control his breath and to focus on his breath when he is frustrated-to my great astonishment. He is often able to calm himself when something doesn't go his way and he gets agitated. He even reminds me to calm down when I'm anxious. He says "Daddy" and does a long inhale and a longer exhale. It's pretty amazing. I started teaching him mindfulness with this simple breathing exercise.

HOW TO EXPLAIN MINDFULNESS AND THE BRAIN TO CHILDREN

The Amygdala - The Jumpy Superhero

The amygdala is like the brain's super hero, protecting us from threats. It helps us to react quickly when there is danger. Sometimes it's good to react-when there's a real physical threat, like when you see a football coming your way. The amygdala simply decides that there's not enough time to think about it and makes us react quickly: you move your head away from the path of the football. In this way, the amygdala can decide whether we get to think about the information our body gathers through our senses or not.

But there's a problem. The amygdala can't see a difference between real danger and something stressful. You could say it's jumpy and that it makes mistakes.

When we're angry, sad, or stressed the amygdala thinks there's real imminent danger. We then simply react without thinking. We might say or do something we regret immediately. We might even start a fight or just freeze when we're offended, or supposed to take test, or speak in front of the class. Fear and stress shuts down our thinking in this way.

The Prefrontal Cortex - The Smart One

The part of our brain that helps us make good choices is called the prefrontal cortex, or PFC. You could call it the smart one, as it helps you make smart choices and decides what is stored in your memory.

To make good choices, the PFC needs to get the information our body gathers through the senses-sights, sounds, smells, and movements. The questions is: will the amygdala allow the PFC to analyse the information early enough?

Remember: the amygdala, the jumpy superhero, often times hinders the information from going to the prefrontal cortex and we make rash choices. This can happen when we're angry, sad, negative, stressed, or anxious.

What we want to do is to help the jumpy superhero calm down. But how?
Here's the trick.
When we're calm, the amygdala is calm and sensory information flows to the prefrontal cortex and we can make better choices. Even our memory improves when we're calm and happy. We're able to remember better and make new, lasting memories.

So, how do we calm down so that the PFC, the smart one, has time to get and analyze all the information for us so that we make better choices?

Mindfulness Practice to the Rescue

Mindfulness helps us to calm down, and this, in turn, calms the amygdala so that it allows the information flow to the prefrontal cortex-that part of our brains that helps us make good choices. When we're calm, we can more easily be mindful and make good choices.

Scientists have figured out that the prefrontal cortex is more activated following mindfulness training and our high-level functions like the intention to pay attention, emotional regulation, body regulation, our communication skills, empathy, and our ability to calm and self-soothe are more available to us.

Pretty cool, right?

The more we practice mindfulness the more we'll experience calm moments, even if we weren't trying to be mindful.

How to Do It?

When you feel overwhelmed, stop for a moment, take a few deep breaths and exhale slowly. Name the emotion you are experiencing.

Focus on your breath for five breaths. See where you can feel your breath most easily-your stomach, your chest, or your nose.

Control your breathing for a short while. Do deep belly breathing for five breaths. Put your hands on your belly and feel how it expands as you breathe in.

Multiple short mindful moments per day trains your brain to become more mindful even when you don't try to be mindful. In other words, the more you train, the easier it will be to be mindful and self-soothe when you're actually in a stressful situation.

May you be happy and healthy!

Chris Bergstrom
P.S.
I'm super excited about this!! If you'd like to get notified when our "Brain Based Mindfulness Calm Down Kit with Amy, Tex and Hippo" is available then sign up below and I'll email you when it's done. It will help you explain the brain in a playful and engaging way with printable characters and offer activities that can be used immediately with kids to help them self-regulate; focus, feel better and calm down :-)

You can sign up below:

Chris Bergstrom is a bestselling mindfulness author, a leader in the field of mindfulness, the founder of BlissfulKids.com, a blog dedicated to children's mindfulness, and a dad who is thrilled to practice mindfulness with his son. He is a certified mindfulness facilitator and trained to teach mindfulness to students in K-12. He's also known as "the dad who tried 200+ mindfulness activities" and has taught meditation for more than 15 years.

Sources:

1 Mindful Schools - http://www.mindfulschools.org/about-mindfulness/research/
2 Healing the Angry Brain - http://www.academia.edu/5660269/Healing_the_Angry_Brain
3 Neurobiology Essentials for Clinicians: What Every Therapist Needs to Know - Montgomery, A. (2013). Neurobiology Essentials for Clinicians: What Every Therapist Needs to Know. New York: W. W. Norton & Company, p. 198.
4 Mindup - http://thehawnfoundation.org/mindup/
5 The Whole Brain Child, Dan Siegel - http://www.amazon.com/Whole-Brain-Child-Revolutionary-Strategies-Developing/dp/0553386697/ & https://www.youtube.com/watch?v=vESKrzvgA40

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Mindfulness and the Brain-How to Explain It to Children - Blissful Kids

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Explaining how mindfulness and the brain works can seem a daunting task, yet it can be one of the best ways to show how mindfulness works for us and how it helps our brain to function properly. If you are in a hurry, you can scroll down to the big infographic.

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Teaching Meditation to Teens Who Have the Giggles

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Teaching Meditation to Teens Who Have the Giggles

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Center for Adolescent Studies

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Teaching mindfulness to teenagers is one of my favorite professional pastimes. I usually teach mindfulness to young people in educational, medical, and even correctional settings. To say the least, the teens themselves aren't always that excited about closing their eyes and meditating in front of their peers, especially if they have a negative connotation toward meditation.

I've seen youth look around the room with that "what the fuck?" look on their face for social confirmation among their peers, to teens laughing immediately and uncontrollably right after ringing the bell to start, to everything in between.

If you're reading this blog post you've probably been there too. You're all ready and set with a killer lesson plan, excited to share how profoundly mindfulness has impacted your life, and well, they're just in too playful of a mood to meditate. Sometimes youth I work with are downright resistant about meditation, but that happens much less than most people would think.

I get asked all the time while teaching at conferences and trainings,

"How do you do it?"

"How do you get teenagers to meditate? How do you get youth involved in gangs, youth who are incarcerated, youth who've been traumatized to practice meditation?"

"Buy my book" I jokingly respond.

I then follow up with the truth: treat someone like a human being, build a relationship, and it's amazing what you can "get them to do."

The fact is however, that even when you have a relationship that's strong sometimes teens don't want to meditate. That peer-to-peer social influence can be strong, and if one person in the group is a little uncomfortable with meditation and wants to use humor to ease their mood, you can bet that more often than not the rest of the group will follow (especially if the youth all know each other).

This begs the question for us mindfulness facilitators: What should we do if we want to teach mindfulness but our teens are just too playful to meditate?

Play the Mindfulness game: "Still Chillen"

Still Chillen is a game that was developed by the Mind Body Awareness (MBA) Project years ago while I was working with them. Vinny Ferraro, the former training director and a friend and mentor of mine coined the name "still chillen," after we'd all been talking about the parameters of the game and how it could be used to facilitate aspects of mindfulness.

Next time the youth in your group or class are just too humorous or giggly, don't force the issue about meditating. Remember, treat them like human beings and the sky's the limit on what you can accomplish. That means not flexing your authority as an adult when they're just doing what teens naturally do when they're a little uncomfortable with meditation (or just in a silly mood). Next time that happens, simply state that you have a game that may be more in alignment with the energy of the room and ask if they'd like to play.
Then explain Still Chillen. Here are the game parameters:

Everybody sits in a circle (preferably)

The game is a competition and the object of the game is to be the last person "still chillen" (i.e., not moving and staying still)

You (the facilitator) will be charged with watching the youth and calling them "out" once they move

They are allowed to breath and blink (and keep their eyes closed if they wish), but they need to keep their face up and visible

Once out they should sit quietly

You will call folks out until there is a sole winner

Repeat for a total of 3 rounds with the below prompts in between rounds one and two and two and three

Before you start: Explain the game to the group and encourage them to stretch and get the "giggles" out. Then countdown from three and ring your meditation bell signifying the start of the game. You'll probably see a bunch of youth start laughing immediately. That's fine. Call them out. Wait until you get down to your last two and then start narrating the experience: "...it's down to John and Kim ... Looks like this one is going down to the wire ... don't let anyone else get you off your center ... etc." I especially like to do that with youth who are doing really well, to see if a little pushing will get them to laugh. Once someone wins, ask the group if they'd like to play another round. They'll likely say yes.

Between the first and second round: After this round, explain that you simply want them to set one intention for this second round: to stay still longer than the last round, even if just slightly.

Most likely they'll be able to stay still and quiet longer. Sometimes it's a little longer (i.e., seconds), and sometimes a lot longer.

Before moving on to the next round, ask the youth who've won or stayed still close to the end to discuss how they were able to stay still. Some of the following questions may be helpful.

"What did you do with your mind?"

"Did you focus on one thing?"

"Push everything out of your mind?"

"Go to another place?"

Have a few youth discuss this openly to give other youth ideas about self-regulation.

Give the group a heads up to get their giggles out and stretch again, and then ring the bell to signify round two. Go through the round until you get another winner (which could be the same person).

Between the second and third rounds: Then, prior to starting the third and final round, state that you'd like the group to follow two intentions for the last round: 1) go longer than the last round, and 2) focus on your breath to not get distracted by anyone else. Then proceed with round three.

And voilá! Over half the time in my experience, the group becomes still, silent, and calm. A few minutes go by and no one gets called out. Sometimes five, six, or even seven minutes. Sometimes they forget they're in a game. They're just meditating.

Since I don't like the idea of "manipulating" anyone into meditation, I inevitably start messing with the group to start getting youth out; narrating and edging them on (remember, it is usually a humorous atmosphere). When you're done, start a dialogue about how this game relates to meditation and mindfulness.

You might ask things like:

"How does staying still relate to meditation?"

"Do you think the skill of sitting still can help you in any areas of life? If so, what?"

"What's the relationship between mindfulness and self-regulation?"

"In your life right now, where could you use more of an ability to regulate yourself?"

Still Chillen is just one way to meet the energy of the room; a necessary skill for mindfulness facilitators. That's not to say that you can't gently challenge youth to meditate at times, but that's for another post. I've facilitated Still Chillen possibly close to 1000 times and still keep it in my tool belt as a way to promote self-regulation and awareness when needed.

Trust me, the youth you work with will ask for it again in the future and appreciate your ability to mix up the way in which you teach mindfulness. This will contribute to you building authentic relationships and ultimately influence more receptivity from and better outcomes for the youth you work with.

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Teaching meditation to teens who have the giggles

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Teaching mindfulness to teenagers is one of my favorite professional pastimes. I usually teach mindfulness to young people in educational, medical, and even correctional settings. To say the least, the teens themselves aren't always that excited about closing their eyes and meditating in front of their peers, especially if they have a negative connotation toward meditation.

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NY Times Article

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Sit still. It's the mantra of every classroom. But that is changing as evidence builds that taking brief activity breaks during the day helps children learn and be more attentive in class, and a growing number of programs designed to promote movement are being adopted in schools.

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For your own mindfulness practice

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Tara Brach, Ph.D. is a meditation teacher, psychologist and author of several books including international bestselling Radical Acceptance, Radical Compassion and Trusting the Gold. Her teaching blends Western psychology and Eastern spiritual practices, mindful attention to our inner life, and a full, compassionate engagement with our world. Tara is the founder of the Insight Meditation Community of Washington and, together with Jack Kornfield, has co-founded Cloud Sangha and the Mindfulness Meditation Teacher Training Program, which serves participants from 74 countries around the world.

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Tara Brach - Meditation, Psychologist, Author, Teacher

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Tara Brach, Ph.D, psychologist, author and teacher of meditation, emotional healing and spiritual awakening.

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Guided Practices and Interactive Videos

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Calm
Headspace

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Mindfulness for Children and Youth: A Review of the Literature with an Argument for School-Based Implementation

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Mindfulness for Children and Youth: A Review of the Literature with an Argument for School-Based Implementation