Back to Mind Explorers (Ages 7-12)
This lesson helps children develop metacognition, or the ability to think about their own thinking. By observing their wandering minds without judgment or effort, children learn that their thoughts and feelings are temporary and ever-changing. This activity promotes self-awareness, acceptance, and a greater understanding of how the mind works, which can help children manage stress, anxiety, and other challenging emotions.
Hey there, young adventurer! Today, we're going on a special journey called "The Wandering Mind Adventure." We'll be exploring how our minds work and how our attention moves from one thing to another. Sometimes, our minds wander without us even trying, and that's okay! In this game, we'll practice noticing where our attention goes and watching it with curiosity. Are you ready to embark on this adventure?
1. Find a quiet, comfortable space where the child can sit or lie down.
2. Ask the child to close their eyes and take a few deep breaths.
3. Encourage the child to let their mind wander freely, without trying to control or focus on any particular thought or sensation.
4. As their mind wanders, ask the child to simply notice where their attention goes, without judging or trying to change it. Prompt them with questions like: “What are you thinking about now?” “What sounds or sensations do you notice?” “Where did your mind just go?”
5. Remind the child that it’s natural for their mind to wander and that they don’t need to try to control it. The goal is to observe their thoughts and sensations with curiosity and without effort.
6. After a few minutes, ask the child to gently open their eyes and take a moment to reflect on their experience.
To further explore the concept of mindfulness and observing one’s thoughts and feelings, consider introducing your child to the “Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents)” by Eline Snel. This book offers simple mindfulness practices that children can use to develop greater awareness, calm, and resilience in their daily lives. The exercises are designed to help children tune into their bodies, breath, and the present moment, while learning to observe their thoughts and emotions with kindness and curiosity.
1. What animal does the book use as a model for sitting still?
a) Cat
b) Dog
c) Frog
d) Bird
2. What is the main focus of the mindfulness exercises in the book?
a) Running fast
b) Breathing
c) Talking loudly
d) Jumping high
3. According to the book, what can mindfulness help children with?
a) Becoming more stressed
b) Ignoring their feelings
c) Managing difficult emotions
d) Avoiding challenges
4. What does the book suggest children can do when they feel worried?
a) Ignore the feeling
b) Pay attention to their breath
c) Watch TV
d) Eat sweets
5. How does the book describe thoughts during mindfulness practice?
a) As something to hold onto tightly
b) As clouds passing in the sky
c) As permanent parts of us
d) As things to fight against
6. What does the “Spaghetti Test” exercise teach?
a) How to cook pasta
b) How to tense and relax muscles
c) How to eat mindfully
d) How to sit still for hours
7. What does the book say about difficult feelings?
a) They should be ignored
b) They’re bad and should be eliminated
c) They’re a normal part of life
d) Only happy feelings matter
8. How does the book suggest dealing with distractions during mindfulness?
a) Get frustrated and give up
b) Gently bring attention back to the breath
c) Try harder to concentrate
d) Avoid all distractions completely
9. What does the “Pause Button” exercise teach?
a) How to use electronic devices
b) How to stop and calm down in stressful moments
c) How to pause video games
d) How to avoid responsibilities
10. According to the book, who can benefit from mindfulness practices?
a) Only children
b) Only adults
c) Both children and their parents
d) Neither children nor adults
1. c) Frog
2. b) Breathing
3. c) Managing difficult emotions
4. b) Pay attention to their breath
5. b) As clouds passing in the sky
6. b) How to tense and relax muscles
7. c) They’re a normal part of life
8. b) Gently bring attention back to the breath
9. b) How to stop and calm down in stressful moments
10. c) Both children and their parents
Verse 1:
Close your eyes and take a breath
Let your mind start to roam
Thoughts float by like clouds in the sky
No need to make them your home
Pre-Chorus:
Where will your mind go?
What will you see?
Just watch and wonder
Let your thoughts be free
Chorus:
Floating thoughts, drifting by
Like leaves on a gentle stream
No need to hold on, just let them flow
Your mind’s on an adventure, it seems
Verse 2:
A memory here, a daydream there
Feelings come and go
Listen to the sounds around you
Your breath, soft and slow
(Pre-Chorus)
(Chorus)
Bridge:
Sometimes your mind might wander far
That’s perfectly okay
Just notice where it goes
No need to make it stay
(Chorus)
Outro:
Open your eyes, take a look around
How do you feel right now?
Your mind’s been on a journey
Isn’t it amazing how?
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