Back to Mind Explorers (Ages 7-12)
This game helps children develop a deeper understanding of what it means to be present and aware without striving or struggling. By exploring the effortless nature of many aspects of their experience, children learn to appreciate the natural flow of awareness and to trust in the inherent wisdom of their own being.
At the same time, by practicing the delicate balance of putting in just enough effort to stay focused on awareness itself, children cultivate the skill of mindfulness and learn to navigate the constantly changing landscape of their inner world with greater ease and clarity.
This exercise can also help children understand the difference between true effortlessness, which arises from a place of deep presence and acceptance, and mere laziness or disengagement, which can lead to a sense of disconnection and dissatisfaction.
Overall, “The Effortless Awareness Explorer” game can help children develop a more grounded, centered, and accepting relationship with their own experience, as they learn to rest in the natural effortlessness of pure awareness while still engaging with the world around them with curiosity, care, and a light touch.
Hey there, young mindfulness adventurer!
Today, we're going to play a game called "The Effortless Awareness Explorer."
This game will help us understand what it means to be present and aware without putting in too much effort.
We'll be exploring the things that happen naturally and effortlessly in our experience, like seeing, hearing, and feeling.
At the same time, we'll practice using just the right amount of effort to stay focused on our awareness itself, rather than getting lost in our thoughts or daydreams.
Are you ready to discover the magic of effortless awareness?
1. Explain to the child that being present and aware doesn’t require a lot of effort. Encourage them to find the least amount of effort needed to stay focused on awareness itself, rather than the contents of awareness (thoughts, emotions, sensations).
2. Help the child understand that putting in too much effort can make it harder to be aware, while putting in no effort at all can lead to getting lost in daydreams or thoughts about the past or future.
3. Ask the child to focus on the things that happen effortlessly in their experience, such as hearing, seeing, feeling, and thinking. Encourage them to let these experiences happen naturally without trying to control them.
4. Guide the child to ask themselves, “What is effortless in my experience right now?” Have them consider whether hearing, seeing, feeling, thinking, and awareness itself are effortless.
5. Explain the difference between effortlessness and zero effort. Zero effort activities, like watching TV or letting the mind wander, are different from effortlessness, which requires a small amount of effort to stay focused on pure awareness.
6. Encourage the child to practice finding the balance between putting in just enough effort to stay aware of awareness itself and allowing everything else to be as it is.
To further explore the concept of effortless awareness and the balance between effort and letting go, consider introducing your child to the book “Peaceful Piggy Meditation” by Kerry Lee MacLean.
This charming picture book follows the story of a young piggy who learns to use meditation to find inner peace and calm in the midst of the chaos and stress of everyday life. Through simple, child-friendly language and delightful illustrations, the book introduces the basics of mindfulness practice, including breath awareness, body relaxation, and the art of letting go.
1. What do the piggies in the book learn to do?
a) Build houses
b) Cook meals
c) Meditate
d) Play sports
2. How does the book describe the piggies’ minds before meditation?
a) Calm and quiet
b) Full of thoughts and worries
c) Empty and boring
d) Only focused on food
3. What do the piggies sit on when they meditate?
a) Chairs
b) Cushions
c) Grass
d) Clouds
4. What does the book say the piggies should focus on during meditation?
a) Their favorite foods
b) Their breathing
c) Their problems
d) Their friends
5. How does meditation help the piggies feel?
a) More stressed
b) More hungry
c) More peaceful
d) More sleepy
6. What does the book say can happen to worries during meditation?
a) They get bigger
b) They disappear
c) They turn into balloons
d) They become real
7. Where can the piggies meditate according to the book?
a) Only at home
b) Only at school
c) Only outside
d) Anywhere they want
8. What does the book say about anger when piggies meditate?
a) It gets stronger
b) It turns into sadness
c) It can melt away
d) It never goes away
9. How does the book describe the piggies’ hearts after meditating?
a) Smaller
b) Bigger and kinder
c) Colder
d) Unchanged
10. What is the main message of the book?
a) Piggies are always peaceful
b) Meditation can help manage emotions and stress
c) It’s impossible to be peaceful
d) Only piggies can meditate
Answer Key:
1. c) Meditate
2. b) Full of thoughts and worries
3. b) Cushions
4. b) Their breathing
5. c) More peaceful
6. b) They disappear
7. d) Anywhere they want
8. c) It can melt away
9. b) Bigger and kinder
10. b) Meditation can help manage emotions and stress
As the piggy discovers the joy and ease of resting in effortless awareness, children learn that true peace and happiness come from within, rather than from striving or struggling to control their experience. The book emphasizes the importance of finding a balance between gently guiding one’s attention and allowing things to be as they are.
By engaging with this playful and wise story, children can develop a more loving and accepting relationship with their own minds and bodies, as well as a greater appreciation for the simple, effortless nature of being. The book’s message can help children cultivate resilience, self-compassion, and a deep sense of inner peace, as they navigate the ups and downs of life with greater ease and grace.
Verse 1:
Open your eyes, what do you see?
Colors and shapes flow naturally
Listen close, what do you hear?
Sounds all around, crisp and clear
Pre-Chorus:
No need to push, no need to try
Just let it all flow gently by
Chorus:
Just be, just be
Awareness comes so easily
Not too much, not too little
Find the balance in the middle
Verse 2:
Feel the breeze upon your skin
Thoughts arise from deep within
It’s all happening on its own
A dance of life that you’ve always known
(Pre-Chorus)
(Chorus)
Bridge:
Stay awake, but don’t you strain
Let go and feel the joy again
You’re the watcher of it all
Present in the big and small
(Chorus)
Outro:
So when life gets tough and busy
Remember how to take it easy
Just be present, just aware
The magic’s always waiting there
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.