Back to Mind Explorers (Ages 7-12)
This game helps children develop emotional regulation skills and a greater capacity for mindfulness in the face of challenging feelings. By learning to expand their awareness beyond a single, overwhelming emotion, children can gain a broader perspective and feel less controlled by their feelings. This practice teaches them that while difficult emotions are valid and important, they are not the entirety of their experience in any given moment. By regularly engaging in this exercise, children can cultivate a more balanced and resilient approach to their emotional life, as well as a deeper understanding of the nature of awareness itself.
Hey there, young mindfulness explorer! Today, we're going to play a game called "The Awareness Expansion Game." This game is designed to help us when we're feeling big, tough emotions that seem to take over our whole mind. Sometimes, when we're feeling upset, sad, or angry, it can be hard to think about anything else. But in this game, we'll practice expanding our awareness to include more than just that one emotion. We'll notice all the other things happening around us and inside us, so the big emotion doesn't seem quite so overwhelming. Are you ready to give it a try?
1. When the child is experiencing a strong, difficult emotion, encourage them to take a moment to pause and not try to fix or change the feeling right away.
2. Ask the child to imagine that the emotion is showing up in their awareness. Help them understand that there’s a difference between the emotion itself and their awareness of the emotion.
3. Encourage the child to expand their awareness by noticing what else is present in the moment, aside from the difficult emotion. Ask them to pay attention to:
– Sounds they can hear
– Sights they can see
– Physical sensations in their body
– Other feelings or emotions that might be present
– Thoughts that are passing through their mind
4. Keep encouraging the child to include more and more in their awareness, expanding it as much as possible to encompass everything they can notice in the present moment.
5. Remind the child that the goal is not to fight the difficult emotion, but rather to put it into perspective by recognizing that it’s not the only thing happening right now, even if it feels that way.
To further explore the concept of mindfulness and emotional regulation, consider introducing your child to the book “My Magic Breath: Finding Calm Through Mindful Breathing” by Nick Ortner and Alison Taylor. This beautifully illustrated book teaches children a simple yet powerful breathing technique to help them manage big feelings and find a sense of calm and balance. Through the story of a young girl navigating various emotions, the book demonstrates how mindful breathing can be a valuable tool for self-regulation and emotional well-being. By engaging with this gentle and empowering story, children can learn practical skills for managing their emotions and develop a greater sense of inner peace and resilience.
1. What does the book call the special way of breathing?
a) Super breath
b) Magic breath
c) Fancy breath
d) Silly breath
2. What can the magic breath do according to the book?
a) Make you fly
b) Turn you invisible
c) Help you feel calm
d) Make you stronger
3. How does the book suggest you start your magic breath?
a) By running around
b) By closing your eyes
c) By talking loudly
d) By holding your breath
4. What does the book say you should focus on when breathing?
a) Your thoughts
b) Your feet
c) Your hands
d) The air moving in and out
5. What color does the book associate with calm, happy breaths?
a) Red
b) Blue
c) Green
d) Yellow
6. What does the book say you can do with worried or sad thoughts?
a) Keep them forever
b) Breathe them away
c) Ignore them
d) Give them to someone else
7. How does the book describe the feeling after using magic breath?
a) Tired and sleepy
b) Excited and jumpy
c) Calm and peaceful
d) Angry and frustrated
8. What does the book suggest you can imagine while breathing?
a) Only scary things
b) Nothing at all
c) Happy places or things
d) School work
9. When does the book say you can use your magic breath?
a) Only at bedtime
b) Only when you’re happy
c) Only at school
d) Anytime you need to feel calm
10. What is the main message of the book?
a) Breathing is only for exercise
b) Mindful breathing can help manage emotions
c) Magic is real if you believe
d) Calm feelings are not important
1. b) Magic breath
2. c) Help you feel calm
3. b) By closing your eyes
4. d) The air moving in and out
5. b) Blue
6. b) Breathe them away
7. c) Calm and peaceful
8. c) Happy places or things
9. d) Anytime you need to feel calm
10. b) Mindful breathing can help manage emotions
Verse 1:
When big emotions come to play
And seem to take my breath away
I pause and take a little look
At all the pages in life’s book
Pre-Chorus:
There’s more to see, more to hear
More than just the feelings near
Chorus:
I’m bigger than my feelings, yes it’s true
There’s so much more to me and you
Expand awareness, let it grow
There’s a whole world we can know
Verse 2:
Listen to the birds outside
Feel my feet, they’re my guide
See the colors all around
My breath, a gentle rising sound
(Pre-Chorus)
(Chorus)
Bridge:
Sadness, anger, joy or fear
They’re just visitors here
I can hold them gently, and still see
All the other parts of me
(Chorus)
Outro:
Open up and you will find
There’s room for all inside your mind
Emotions come and emotions go
But awareness helps us grow
Remember, at QMAK, we don’t just teach; we empower. We don’t just inform; we inspire. We don’t just question; we act. Become a Gold Member, and let’s unlock your child’s full potential, one question at a time.