You may be feeling a lot of stress right now. Here are some helpful mindfulness exercises that you can do as a family to help calm your minds.

Meditations

Star Energy Meditation

Love Meditation

Let’s put our hands together to make a circle. This is a love circle. We are going to look through our love circles at all the people in this room. Take time to look at each person and send them love through your circle. Ok, now bring your love circle to your heart. Breathe in love for yourself. Breathe out love for someone else. Breathe in love for yourself. Breathe out love for someone else.

Rainstorm

Rub your hands together to make the sound of the wind. Now tap your hands slowly on your lap- it’s starting to rain. Get faster and faster- now it’s pouring. We are going to get soaked!

(stand up)

Lightning! Clap your hands up high.

Thunder! Stomp your feet.

Lightning! Clap your hands up high.

Thunder! Stomp your feet.

(sit down)

Tap those hands on your lap again- it’s still raining. Now start to slow them down- the rain is stopping. Rub your hands together to make the sound of the wind. Slower, slower, and stop. Everything is still and quiet.

Imagine You’re a Tree

We are going to pretend we are trees. Stomp your feet into the ground to make strong roots. Stand up nice and tall to make your tree trunk. Reach your arms way up high to make your tree branches. Spread your fingers out wide to make your leaves. Now sway your tree from side to side in the wind, but we won’t fall over because we have strong roots to hold us safely in the ground. 

1-2-3 Clap!

Open your arms out really wide. 1, 2, 3 clap!

Rub your hands together to make some energy. Put your hands on your belly. Take a deep breath in and let it all the way out. 

Open your arms out really wide. 1, 2, 3 clap!

Rub those hands together, faster this time to make more energy. Put your hands over your heart. Take a deep breathing in and let it all the way out.

Wake Up Your Face

Open your eyes wide. Can you blink them?

Wiggle your eyebrows up and down.

Wiggle your nose like a bunny.

Open your mouth and say ahhh.

Stick your tongue out. 

Wiggle your head around.

Now breath in and let it all the way out. 

Scrunch and Let Go

Everyone sit down on the floor. Can you make your hands into fists?

Now pull them close to your body and scrunch up really tight.

Scrunch your arms and your legs. And scrunch up your face.

Now let everything go and relax.

Let’s do it one more time.

Make your hands into fists and pull them close to you body. Scrunch up your arms and legs. Scrunch up your face. Then let everything go and relax. 

Thoughts and Feelings

Your thoughts and feelings help to tell you when you are happy or mad or sad. 

What does happy feel like in your body? Make a happy face. Show happy with your whole body.

What does mad feel like in your body? Make a mad face. Show mad with your whole body.

What does sad feel like in your body? Make a sad face. Show sad with your whole body.

Now, what does excited feel like in your body? Make an excited face. Show excited with your whole body.

Breathing

Be a Bumblebee

Sit up as tall as you can and let’s be bumblebees. Make bumblebee wings by sticking your elbows out to the sides. Wiggle your wings all around and flap them up and down. 

Take a deep breath in and BUZZZZ as you let it out. Make the buzz last as long as you can.

Now make big circles in the air with your bumble bee wings. Make circles one way and rhen make circles the other way.

Take a big breath in and BUZZZZ as you let it out. Now shake your wings, take another big breath in and let it all the way out.

Bunny Breath

Sit up tall and make bunny paws with your hands. Take quick, little bunny breaths in through your nose: sniff, sniff, sniff, sniff, and then let the air all the way out. 

Now we are going to hop, hop, hop like bunnies. Ok, stop so we can breathe again.

Take quick, little bunny breaths in through your nose: sniff, sniff, sniff, sniff, and then let the air all the way out. Then hop, hop, hop like a bunny. 

Hot Soup

Pretend you are holding a big cup of soup. It’s very hot so be careful. We have to blow on it. Take a deep breath and blow on your soup. 

Take another deep breath and say, ‘It’s ha-ha-ha-ha-hot!’

Breathe in and say, ‘It’s ha-ha-ha-ha-hot!’

Now let’s eat our soup!

Lion Breath

Imagine you’re a sleepy lion, just waking up in the morning.

Make lion claws with you hands. Stretch and wiggle your lion claws around.

Take a big breath in, and as you let it out, say, ‘Haaaaahhh!’

Stick you lion tongue out as far as it will go.

Take a big breath in and say, ‘Haaaaahhh!’

Stick your lion tongue out as far as it will go.

Now shake out your lion claws.

Happy Words

Repeat after me:

I am great.

I am smart.

I am nice.

I try my best.

I am beautiful.

I am strong.

I am loved.

I am brave.

I am silly.

I love me.

Yoga

Cosmic Kids Yoga

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