Back to Mind Explorers
This lesson helps children develop a sense of perspective and non-attachment to their thoughts and emotions.
By imagining themselves as a passenger in their own experience, children learn to observe their internal world with curiosity and acceptance, rather than getting caught up in or overwhelmed by it.
This activity promotes emotional regulation, resilience, and a greater sense of inner peace, as children learn to ride the waves of their experience with equanimity.
Hey there, young adventurer!
Today, we're going on a special journey called "The Mindful Journey."
Imagine that you're riding in a magical vehicle that can go anywhere and experience everything.
But here's the twist: you're not the driver, you're the passenger!
Someone else is driving, and your job is to sit back, relax, and enjoy the ride.
Are you ready to hop in and see where this journey takes us?
1. Have the child sit comfortably and close their eyes.
2. Ask the child to imagine that they are sitting in a magical vehicle, riding through their own experience. Someone else is driving, and they are the passenger.
3. Encourage the child to imagine looking out through the windows of their eyes, observing the world around them as they pass by.
4. Ask the child to imagine that all their sensations – sights, sounds, smells, tastes, and physical feelings – are the terrain they’re driving over. Emphasize that whatever they pass over or by is okay, and they’re just riding along.
5. Next, have the child imagine that their thoughts and emotions are also part of the terrain. Remind them that their vehicle can handle any terrain, and it’s all part of the journey.
6. Encourage the child to sit back, relax, and enjoy the ride, observing their experience without trying to control or change it.
7. After a few minutes, ask the child to gently open their eyes and take a moment to reflect on their journey.
To further explore the concept of mindfulness and riding one’s experience, consider introducing your child to the book “Moody Cow Meditates” by Kerry Lee MacLean.
This engaging story follows a young cow named Peter, who learns to manage his anger and other strong emotions through mindfulness practices.
The book includes a simple mindfulness exercise that children can practice alongside the main character, helping them develop greater awareness and acceptance of their own emotional landscape.
By learning to observe their thoughts and feelings with kindness and curiosity, children can cultivate a more positive and resilient relationship with their inner world.
1. What is the main character’s name?
a) Happy Cow
b) Moody Cow
c) Angry Bull
d) Sleepy Calf
2. Why is Moody Cow upset at the beginning of the story?
a) He lost his favorite toy
b) He had a series of unfortunate events
c) He didn’t get any dessert
d) His friends wouldn’t play with him
3. Who introduces Moody Cow to meditation?
a) His mother
b) His teacher
c) His grandfather
d) His best friend
4. What does Moody Cow’s grandfather use to help explain thoughts?
a) A jar of water and glitter
b) A balloon
c) A coloring book
d) A stress ball
5. What does the glitter in the jar represent?
a) Happy thoughts
b) Angry thoughts
c) All kinds of thoughts and feelings
d) Magic powers
6. What happens when Moody Cow shakes the jar?
a) The glitter disappears
b) The water changes color
c) The glitter swirls around
d) The jar breaks
7. What does Moody Cow learn to do to calm his mind?
a) Run around
b) Yell loudly
c) Sit still and breathe
d) Eat ice cream
8. How long does Moody Cow’s grandfather suggest he should meditate?
a) One minute for each year of his age
b) Five hours every day
c) Only when he’s angry
d) All day long
9. What happens to the glitter when Moody Cow sits still?
a) It turns into rainbows
b) It slowly settles to the bottom
c) It floats to the top
d) It disappears completely
10. What does Moody Cow realize at the end of the story?
a) Meditation is boring
b) He should always stay angry
c) Meditation can help him feel better
d) Glitter is fun to play with
1. b) Moody Cow
2. b) He had a series of unfortunate events
3. c) His grandfather
4. a) A jar of water and glitter
5. c) All kinds of thoughts and feelings
6. c) The glitter swirls around
7. c) Sit still and breathe
8. a) One minute for each year of his age
9. b) It slowly settles to the bottom
10. c) Meditation can help him feel better
Verse 1:
Hop aboard this magic ride
Someone else is gonna drive
Look out through your window eyes
What a view, what a surprise
Pre-Chorus:
Sights and sounds, they pass on by
Thoughts and feelings touch the sky
You’re just along for the ride
No need to run, no need to hide
Chorus:
I’m a passenger of my mind
Watching life unwind
Every bump, every turn
Is a lesson to learn
Just sit back and be
On this journey, wild and free
Verse 2:
Emotions roll like hills and valleys
Thoughts zoom past like busy alleys
It’s all okay, just let it be
Part of life’s grand scenery
(Pre-Chorus)
(Chorus)
Bridge:
Sometimes smooth, sometimes rough
The road ahead might seem tough
But this vehicle can handle it all
Just enjoy the ride, stand tall
(Chorus)
Outro:
Open your eyes, take a look around
What a journey you have found
Inside your mind, a world so vast
Enjoy the ride, let it last
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