Practicing mindfulness is a great way to teach kids how to self-regulate and manage their moods. There are lots of activities that can help children feel calmer, more focused, and in control. Here is a list of engaging activities to help you and the family practice mindfulness outdoors together!
Meditate in the park…
Research suggests that teaching children to meditate early can help them learn how to release all kinds of tension. With a relaxed mind, we are less susceptible to feelings of frustration or strong emotions. Learning to meditate together as a family is a soothing way to teach the kids about looking at their thoughts objectively, acknowledging any negative feelings they may have and learning how to let those feelings go. Keep in mind that younger children may not have the attention span for this exercise straight away. Try starting off with a minute of silence in the morning, encouraging them to set a positive intention for the day. Once they get the hang of it, you can head outdoors for a fully immersive nature meditation experience!
Blow bubbles…
As a strategy for focusing on deep breathing, blowing bubbles is an exciting, interactive way for children to practice mindfulness. You can make your own D-I-Y bubble blower and mixture by using this easy guide. Before you embark on your bubble-blowing journey outdoors, engage the kids in a discussion about mindful breathing and help them decide which techniques they want to practice. The key is to teach them that breathing is one of the most essential tools of mindfulness because when we calm our breath, we subconsciously calm our minds too.
Go forest bathing...
Forest bathing is all about soaking in your surroundings and practicing mindfulness in nature. To forest bathe, you simply immerse yourself in the forest, taking in the surroundings through the senses. It’s all about feeling the serenity of natural spaces and observing what is around you while you breath mindfully. Research shows that forest bathing has a positive physiological effect on people of all ages, bringing us closer to our natural state. So, whether it’s your backyard, a local park, or an actual forest, why not plan a hike and spend some time basking in the wonders of nature? Read more about this great meditative practice here!
Practice animal yoga…
Parents who practice yoga themselves will know that the inspiration behind many poses comes from things we see in nature; animals, plants, mountains, celestial bodies and the elements. In this way, yoga is not just a union of our mind, body and breath, it's also a way to connect with the world around us. Animal poses are a wonderful way to introduce children to yoga with an element of fun and wonder. Pretending to be a dog, tiger, lizard or any other animal is a way to engage children's imaginations. Check out this awesome video of animal yoga poses for kids to get you started!
Hug a tree...
Tree bark can provide a sensory experience for young children and tree-hugging will help to strengthen your little explorer’s feelings of connection with nature. Seek out a wooded area and select a tree to get close to. Ask your child to lean their head against the trunk and ask them questions such as, Is it moving with the wind? Is it making any sounds? What does it smell like? How old do you think this tree is? Does it have a name?
Chase waterfalls…
Waterfalls are beautiful places providing a serene, meditative atmosphere for a family day out. The sound of flowing water, the humidity in the air and the surrounding greenery can feel like truly magical. Being near running water is a multi-sensory experience, so when you’re out chasing waterfalls, why not have some conversations about what you all can see, hear and feel? Go Outdoors has put together an extensive list of some of the most magical waterfalls to visit across the UK.
Go fruit picking...
A great way to help children learn to be mindful is through food. Accompanying them outside to pick berries, apples, and other seasonal produce is an excellent activity that will bring them closer to the natural world. Fruit picking encourages children to develop an appreciation for the work that goes into growing their favourite foods and gratitude towards nature for its abundant produce. Head out with a basket or container, and once you’ve picked your produce, practice mindful eating when back at home by savouring all the smells, tastes, sights, and textures that nature has provided.