Mind-Calming Exercises Tailored for Young Children 

• • 1. Belly Breathing with a Soft Toy:

       • Ask your child to lie down with a soft toy (stuffed animal) on their belly.

       • Encourage them to take slow breaths in through their nose, making the soft toy rise.

       • Then, have them exhale slowly through their mouth, watching the soft toy fall.

       • Suggest they pretend they are giving the toy a gentle ride with their breath.

    2. Blowing Bubbles:

       • Give your child a bottle of bubbles and a bubble wand.

       • Ask them to take a deep breath in and then blow out slowly to create bubbles.

       • Encourage them to watch the bubbles float away, focusing on their movement and the colors.

    3. Butterfly Hug:

       • Show your child how to cross their arms over their chest, placing each hand on the opposite shoulder.

       • Have them take turns gently tapping their shoulders in a rhythmic "butterfly hug."

       • Suggest they close their eyes and imagine themselves surrounded by warmth and comfort.

    4. Nature Walk and Mindful Observation:

       • Go for a nature walk with your child in a local park or garden.

       • Encourage them to use their senses:

       • Ask them to describe what they see, like colorful flowers or interesting leaves.

       • Have them touch different textures, like tree bark or soft grass.

       • Listen for sounds like birds singing or the wind rustling leaves.

       • Smell the flowers or the fresh air.

    5. Calm Jar (Glitter Jar):

       • Create a "calm jar" together using a clear jar filled with water and glitter.

       • Shake the jar and ask your child to watch the glitter swirl around.

       • Explain that the glitter represents their thoughts and feelings when they're upset or anxious.

       • Encourage them to take deep breaths as they watch the glitter settle, teaching them that calm follows the storm.

    6. Imaginary Clouds:

       • Lie down outside on a sunny day and look up at the sky with your child.

       • Ask them to imagine that the clouds passing by are like their thoughts.

       • Instruct them to let each thought "float" away like a cloud, without holding onto it.

       • Encourage them to focus on the peaceful feeling of watching the clouds drift by.

    7. Animal Breathing:

• • • • Pretend to be animals and use their breathing patterns.

      • For example, be a "sleeping bear" by taking slow, deep breaths.

      • Then, become a "happy bunny" by taking quick, excited breaths.

      • Switch between animal breaths and encourage your child to match their breathing to the animal's style.

8. Counting Breaths

• • 1. • Ask your child to sit comfortably and close their eyes.

       • Have them take slow breaths in and out, counting each breath.

       • Start with counting to five, and gradually increase the count as they become more comfortable.

       • Focusing on counting can help center their thoughts.

These mind-calming exercises are designed to be engaging and enjoyable for young children while promoting relaxation and mindfulness. Practice them together regularly to help your child develop these valuable coping skills. 

References: 

• Beck, J. S. (2021). Cognitive behavior therapy: Basics and beyond. The Guilford Press.

• Bocci, G. S. (2019). The Social Media Workbook for Teens. New Harbinger Publications Inc.

• Cooper, B. & Widdows, N. (2008). The Social Success Workbook for Teens. New Harbinger Publications Inc.

• CROWDER, A. (2020). CBT Toolbox for Children & Adolescents: Over 200 worksheets & exercises for trauma, ADHD. PESI PUBLISHING.

• Eich, J. (2015). Dialectical Behavior Therapy Skills Training with Adolescents. PESI.

• Griff, K. (2020). Social Skills Curriculum for Teens. Trixie Lulah Publishing.

• Gruzewski, K. (2020). Therapy Games for Teens. Callisto Publishing.

• Hansen, S. A. (2013).  The Executive Functioning Workbook for Teens. New Harbinger Publications Inc.

• Linehan, M.M. (1993). Skills training manual for treating borderline personality disorder. Guilford Press: New York.

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• Phifer, L.W. (2022). The CBT Toolbox for Young Adults. PESI.

• Pratt, D.M. (2019). CBT Toolbox for Depressed, Anxious & Suicidal Children and Adolescents. PESI.

• Shannon, J. (2022). The Shyness & Social Anxiety Workbook for Teens. New Harbinger Publications Inc.

• Sokol, L., & Fox, M. G. (2020). The Comprehensive Clinician’s Guide to Cognitive Behavioral Therapy. PESI.

• Spensley, S. (2021). Positive Behavior Activities for Kids. Rockridge Press.

• Stallard, P. (2019). Thinking good, feeling better: A cognitive behavioural therapy workbook for adolescents and young adults. Wiley.

• Wilson, T. (2023). Therapy Games for Kids. Vox Publishing House.