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Mindfulness is the ability to be fully present in the moment, and with all that’s going on, it is especially important to find ways to slow down. Science has shown that mindfulness can have a bunch of benefits for kids and grownups. Helping with thing like:

Reduces stress and anxiety 

Increases attention and focus 

Promotes positivity, kindness and empathy 

Strengthens self-control 

Develops problem-solving and decision-making skills

Basically, all the things we need right now. Mindfulness activities have made their way into many classrooms, and you can adopt some of the same practices at home with the whole family!

Mindful Breathing

Conscience breathing will help you and your kid(s) manage your feelings and shift your own mind-body state. Try one of these breathing activities!

Bear Breath

Inhale through your nose and pause

Exhale out your nose and pause

Breathe in for a count of three or four, pause for a count of one or two

Breath out for a count of three or four, pause for a count of one or two 

Repeat a few times

Ocean Breath

Breathe in deeply through your nose 

With your mouth closed, exhale slowly and make a snore noise in the back of your throat (like you’re whispering without opening your mouth). The noise you make will sound like the ocean or like Darth Vader!

Repeat two more times 

Breathing Buddy 

Grab small stuffed animals for you and your kid(s)

Lie down with your back on the floor

Place the stuffed animals on your belly

Tell your kid(s) to take three deep breaths in and out, trying to keep the stuffed animal from falling off

Instruct them think about how their breathing buddy moves up and down 

Continue breathing for for three to five minutes 

If their minds wander, tell them to pop any thought bubbles that appear 

You can make this into a DIY by having your kids make their own breathing buddy!

Active Mindfulness

These activities may be a good alternative for kids (and grownups) who struggle with still or silent mindful moments. 

Spidey Senses

Tell your kids to turn-on their “Spidey senses” (aka super focused senses of smell, sight, hearing, taste, and touch) 

For 2-3 minutes ask your kid(s) questions like: What can they hear?; What can they see?; What can they taste?; What can they smell?; What can they feel?

Try this during one of your meals!

Walk the Line 

Find an area in your house or outside where you and your kid(s) can take about 10-20 steps 

Using painter’s tape or chalk, make a straight line on the ground 

Take a few bear or ocean breaths together 

Have your child walk the line in slow motion, breathing in and out with every step 

As their mind wanders, the pace of their steps will change

Gently guide them to back slow motion steps

Nature Walk

Rally up the troops for a walk 

Once outside, instruct your kid(s) to take a few deep breaths while turning on their spidey senses and encourage them to do this throughout the walk 

Silence isn’t necessary, but try to keep the conversion related to the sights and sounds around you 

If their minds start to wander, bring their attention back by asking questions about the scenery and what they’re noticing. You can also incorporate journaling into your walk!

Mindfulness DIYs & Games

Here are quick and easy ways to make mindfulness more fun!

DIY Pinwheels 

Make your own pinwheels, and then use them to practice conscious breathing. Check out our DIY here: Paper Pinwheels

Sensory Bag 

Find a small bag and place objects with different textures within it. Have your kid(s) reach inside to touch the objects one at a time, and ask them to describe what they feel.

Blind Taste Tests

Have your kid(s) close their eyes or use a blindfold to cover their eyes. Break apart small pieces of food and have them describe what they taste. Can they guess what they’re eating based on taste and texture alone?!

Gratitude Activities

It’s easy to lose sight of what we’re thankful for. These activities will help you and your kids take notice of the small everyday details of your lives and serve as a reminder to appreciate the good. 

Gratitude Journal

Two to three times per week, have your kid(s) write down five things they feel grateful for. These things can be small or big (“I read my favorite book” or “My family is healthy”). This is a great activity for the whole family (grownups included). Check out this gratitude journal how-to for more detailed suggestions!

Gratitude Jar

Upcycle an empty jar of pasta sauce and scrap pieces of paper to practice gratitude daily. Have the whole family write down one thing they are grateful for and pop it in the jar. This can be something as simple as, “I’m grateful for five more minutes of sleep.” At the end of the week, pull out the papers and have each family member read what each other is grateful for.

Gratitude Body Scan

Incorporate a body scan into your nightly routine to help you and your kid(s) bring awareness to every single part of your bodies. When you’re done, you can express gratitude for your health! This body scan how-to makes it easy to follow along, so the whole family can participate. 

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KOLLEA HUMIDIFIER

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I know it’s sideways but we love and miss you everyday Adam. You’re daughter is SO much like you- it’s unbelievable! I know you are finally at peace and dancing somewhere with Kelly watching over us. It’s not fair and I try not to be selfish because I know how hard this is going to be for Thea when she gets older.. Addiction is a bitch and I’m so sorry you lost your battle to her.. I remember we use to talk about what would happen if one of us OD’ed.. I wish things would have turned out differently. I wish I would have called you more and wrote you more letters while you were in jail/prision. We LOVE YOU Adam Kimmel.

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Anniversary of my Daughters Fathers Passing...

Today is a hard day for me... A year ago on this day I got the worst phone call of my life -my dad called me to say that he found Adam and that he was gone. I tried to find the right words, for so long to be able to articulate how much I loved him and how wonderful a man he truly was. Such an amazing father, I never had to ask him for help and he was always so good to me. He truly only ever showed me, love. Despite his feelings for me he always wanted what was best for Thea and I. Selfless. The amount of sadness I feel is completely overwhelming when I look to the future, Thea's life without you, and how to explain your passing to her as she gets older.. Even today some of the questions she asks are absolutely gut wrenching for me. I know you would be so proud of her though! She is so much like you! Today we should all take a moment to hold onto our loved ones a little bit closer. If you have a loved one in active addiction the hardest thing to say is "no".. Sometimes loving someone who is still using means loving them from a distance. Even tho we want nothing more then to invite them into our homes, buy them ciggarettes, and let them see their kids whenever they want-even if it's only ever at their own convenience- however, THATS ENABLING THEM and it's not fair to anyone

💔

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I am sick of this motherhood competition.

Dear excited pregnant mom, you think you’re tired now.... just wait. Just wait until your baby won’t sleep, your nipples will ache, it will hurt to sit down for awhile, you & your husband will fight a lot more than usual. Just wait.. you will probably get depressed, you’ll never get your body back, your house will always be a disaster, & your social life with disappear.

Can someone tell me why this is the basic “welcome to motherhood” letter that is being sent out? I received it. Many of my friends did. I suspect you did too.

Where are the good things? Why did no one tell me that I would cry tears of joy the first time Jacob laughed? That together my husband and I would find a new rhythm- becoming parents would reveal new strength we didn’t know we had? Where was the mom to tell me that toddlers will stop mid activity to give you a slobber kiss because they were apparently thinking of how much they love you in that little brain? Why did I struggle for months to simply just accept that I LIKED breastfeeding and being the only one to be able to calm my baby? Why am I made to feel like I’m doing it wrong because I enjoy it?

Can we drop the “I’m more tired than you” act and just life each other up?

Dear new pregnant mom... you just wait. Wait until you look into their eyes for the first time and feel a whole new level of love. Just wait until it’s 3am and you don’t even care that you’re awake because the new baby smell is totally intoxicating. Wait until they say mama. Wait until you see how good of a dad your husband will become.

Just wait until their personality blooms. Just wait until you feel so much pride every time they meet a new milestone. Mama just wait. It only gets better! 💕