2 Breathe in the Flower—Blow Out the Candle

Blow Out the Candle helps kids easily and comfortably regulate their breathing and calm themselves through visualization. This exercise also gives kids an opportunity to breathe gently and rhythmically.

1. In one hand make believe you are holding your favorite flower in front of your face. Is it a rose or a carnation with a sweet smell? In the other hand make believe you are holding a candle.
2. Gently breathe in the fragrance of the flower through your nose.
3. Raise the hand holding your candle and gently blow out the flame.
4. Repeat these steps two more times. Breathe in gently. Blow out gently.
5. Take time to notice how you feel with each in and out breath. Do you feel more relaxed?

Rest Your Eyes

Descansa tus ojos

SITTING

Continual focus can be tiring for the eyes and the mind. We can balance focus with relaxation for a healthy brain and body. This exercise helps us rest and appreciate our eyes. Notice the feeling of relaxation and calmness that happens throughout your entire body when your eyes close and relax even briefly. This exercise also brings more blood circulation to the eyes and can improve your vision.

1. Rub your hands together to warm them up. Let your shoulders relax. Rest your elbows on the table.
2. Gently close your eyes. Breathe gently and relax your belly. Lightly cup your hands over your eyes without pressing. Try to keep out as much light as possible. Can you see little flashes of light or different colors even when your eyes are closed?
3. Say “thank you” to your eyes for doing such a great job! Keep your eyelids closed while you remove your hands from your eyes and sit quietly for a moment.
4. Now blink, blink, blink, and open your eyes. If your eyes water, that’s good too. Our eyes like moisture.
5. Let your eyes travel gently around the room. Then look out the window or up at the ceiling. Is your vision clearer, brighter, or sharper now?

Cross Lifts

Los elevadores cruzados

Cross Lifts are cross-lateral movements that encourage coordination, brain integration, and balance. These movements are designed to cross the midline of the body which appears to wake up the midline of the brain.

1. Lift your right knee and touch it with your right hand. Lift your left knee and touch it with your left hand. Repeat two more times. Focus on keeping your balance as you move.
2. Move slowly like a turtle. Move your hips and shoulders as you cross your arm over.
3. After you touch your left knee, place your foot flat on the ground and pause before moving to the other side.
4. Raise your left arm. Cross your left arm over the middle of your body as you gently and slowly lift and touch your right knee.
5. Count out loud and do five more slow lifts and touches on each side.
6. Were you able to balance when you moved slowly? Practice and notice how much easier it can become.

1 Three Good Things

Thinking about three good things (good thoughts) helps lift us up and chase away heavy thoughts. The choice for how we think and feel is inside each of us all the time.

1. Sometimes our feelings weigh heavy on us. We can change our feelings by changing our thoughts.
2. How do you switch from a heavy thought to a good thought? Think of three good things in your life that you are thankful for: hugging your mom or dad, playing with your dog, or running in the park.

Fish Pond of Feelings

El estanque de peces de sentimientos

Sometimes our minds can feel like they are stuffed with feelings and thoughts like a fish pond filled with lots of crazy fish racing around. Calming the crazy fish is a way of taking care of ourselves with kindness.

1. Sit up tall in your chair so that you can breathe easier. Take three slow, relaxing breaths.
2. Do you ever feel like your mind is stuffed full of thoughts and feelings just swimming around? Maybe happy fish, sad fish, or angry fish?
3. Close your eyes if you are comfortable or just look down at your feet. Breathe and watch all of your fishy thoughts swimming through your mind.
4. As you watch the fish swim by, breathe and relax even more. Put your hand on your heart and say quietly to yourself: "May I be kind to my thoughts and my feelings. May I accept myself just the way I am right now. May I give myself all the love I need right now."
5. Open your eyes and notice how you feel. Is your mind quieter and calmer now? Draw a picture of some of the crazy fishy thoughts you had.

Plant a New Thought

Planta un nuevo pensamiento

Our minds are like gardens full of life, and our thoughts are the seeds we plant each day. You can choose to plant “Happy Seeds” that bring you joy.

1. Sit up tall and breathe. Each thought you think is like a seed you plant in the garden of your mind. Some thoughts bring joy, while others feel like weeds.
2. Do you feel yucky, grumpy, or angry sometimes? When thoughts feel like weeds, get curious about what these feelings are telling you.
3. Choose to plant a Happy Seed. Think of things that fill you with joy, like people, animals, or nature.
4. Here’s some of my Happy Seed thoughts: dancing, eating pizza with my family, talking to a friend, or seeing a rainbow.
5. Draw some Happy Seed thoughts that lift you up and make you smile. Notice how you feel inside your body as you draw.