Mindfulness activities can help children feel calmer and help them to manage their emotions. They can help you to calm your child down in everyday situations. They will help make you feel calmer too!
Try the 5-4-3-2-1 technique. This mindfulness activity supports you to pause and use your senses to notice the world around you:
First, practice this together in a variety of places, when you’re out and about or at home, choose a time when you’re both feeling calm and positive.
Then, once your child is familiar with the activity you can use it to help calm them, or defuse a situation when they are feeling upset, stressed or anxious.
Encourage your child to use their senses to notice some of the details around them:
- Tell me 5 things you can see – look for small details, shadows, reflections and natural materials.
- Tell me 4 things you can feel – notice how your clothes feel, the wind or sun or the weight of something you are holding.
- Tell me 3 things you can hear – try to hear the sounds you don't usually notice; traffic, the rain, bird song, or a dog barking far away.
- Tell me 2 things you can smell – this could be a flower or plant, shampoo in your hair, or your clothes.
- Tell me 1 thing you can taste – if you can’t taste anything, imagine a favourite taste.
This mindfulness technique can be used anywhere, indoors or outdoors!