Mindfulness has gained immense popularity in recent years. In our fast-paced, constantly connected world, it is appealing to intentionally slow down and return to the present moment. For adults, we see "unplugged" weekends, retreats, meditation studios, and other practices. But, what do we do with our littlest humans? How can we ensure the children in our lives have a foundation of life-long mindfulness skills?
If you know anything about Play to Thrive, you know we think PLAY is the best way to impart these valuable life lessons. So here are a few of our favorite play therapy mindfulness techniques to try with the little humans in your life.
1. Silly Shape Breathing
First up on our list of favorite mindfulness games is Silly Shape Breathing. So much of play therapy comes from the idea of "gamify-ing" an experience. Rather than sit down and teach a child meditation or deep breathing in a traditional sense, we engage the same sensory experience through a game!
To play, have the child sit or stand comfortably. Prompt the child to choose their favorite shape or letter - you could even use the letters of their name! Have them use their index finger to trace that shape in the air. Next, pair this movement with your favorite deep breathing technique (this takes a bit of improvisation, as all shapes/letters have a different number of lines to trace). Repeat with different shapes and letters to make it fun and reinforce the breathing technique!
Here's an example of Silly Shape Breathing in action! The child chose to trace the letter L. After practicing tracing the letter in the air, we prompted to child to "breathe like the letter L!" and joined them as they took a deep breath to trace the first line, paused for a few seconds, and then exhaled as they drew the second line. We then spelled out the child's name using deep breaths! This activity was a great introduction to mindfulness and self-regulatory techniques, and with repeated play, will enhance the child's ability to access deep breathing as a tool to help themselves regain calm in times of big feelings.
2. Belly Balloon
Belly Balloon is another twist on teaching deep breathing mindfulness techniques. Using the visual of blowing up a balloon, we explain to the child that our lungs can fill up with air just like a balloon!
The child can then choose a favorite toy, stuffed animal, or just their hands to watch their belly fill up like a balloon. Using a visual aid can help them see how far their able to push their belly out with air and reinforce the physical sensation of taking a deep, anchored breath.
This, like Silly Shape Breathing, is a game that can be played often to enhance mindfulness skills - giving the child greater access to these tools in times when they need increased self-regulation.
3. Simon Says with a Twist
This is a personal favorite here at Play to Thrive! Simon Says is an incredible tool for integrating play therapy techniques into seemingly "non-therapeutic" game play.
Using traditional Simon Says rules, play the game! Every few instructions, include something like "stretch up to the sky and then down to the ground!" or "take a big, deep breath while raising your arms" to introduce somatic calming exercises. Take turns letting the child be Simon, and see what physical movements they gravitate to! This type of game gives therapists and caregivers a huge amount of valuable information into the sensory life of the child, and that information can be used to better introduce new mindfulness techniques and skills.
What types of mindfulness exercises do you use with the kids in your life? Whether you're a parent, caregiver, teacher, or counselor - we'd love to hear your ideas about how you integrate mindfulness into everyday play!
When we play, we thrive.