Stardust & Bubbles

Ah, autumn. The air is turning crisp, the leaves are turning color, and sweater weather is just around the corner.

As we jump into back-to-school routines and tackle all the things to do, we might easily go into autopilot mode and forget to be present. Being fully in the present, which is the concept of mindfulness, can help us feel more relaxed and regulate our emotions better.

A major benefit of mindfulness is that it encourages you to pay attention to your thoughts, your actions and your body. Many people who practice mindfulness report an increased ability to relax, a greater enthusiasm for life and improved self-esteem. (US National Institute of Health)

So today, I’m sharing five fun and simple mindfulness activities for the family to incorporate into their busy day and do together.

Blowing Bubbles

Blowing bubbles is a terrific mindfulness exercise because it incorporates the breath and allows you to be fully present while doing this activity. This tiny moment of awareness can have a soothing effect on the nervous system, and watching the bubbles float away will be sure to bring about a smile.

Tips

• Practice belly breathing with your child when blowing bubbles by taking a deep breath through your nose as your belly gets bigger, then gently blow the bubbles when you breathe out
• Watch the bubbles float away and admire them with your child. You can also ask them to notice the different sizes of the bubbles and maybe even count the number of bubbles

Go for a walk

As we begin to spend more time indoors (and kids may begin to have homework to do) going on a walk can be beneficial to get some fresh air. According to studies, even a short 10-minute walk can increase our mental alertness, energy and positive mood.

Tips

• Try a short after-dinner walk, which can help digestion and lower blood sugar levels 
• To switch things up, instead of you leading the walk, ask your child to lead the walk 

Collect leaves

Looking for and collecting autumn leaves is a simple activity that allows us to be fully in the moment. We use our eyes to spot leaves to pick and our touch to feel the different textures of all kinds of leaves.

Tips

• After collecting some leaves, you can ask your child to place them on the sidewalk or grass and rank them from biggest to smallest 
• Play leaf confetti by gathering leaves and throwing them up in the air
• Try walking on fallen leaves and notice how the leaves feel under your shoes (are the leaves soggy? crunchy?)

Play I SPY in nature

After a day at the playground or on a walk back from school, stop by a local park and play a round of I SPY. This game can teach children to focus on the present moment and notice things they may not have noticed before.

How to play I SPY with your child:

Step 1: Find a setting such as a playground, park or neighborhood garden.

Step 2: Tell your child that you are playing a game where you spy an object and say it out loud, and they have to spot it by pointing at it when they find it.

Step 3: Begin by saying, “I spy, with my little eye, a…” Then fill in the end of that sentence with an object (such as a ladybug, a blue flower or a birdhouse). 

Step 4: Once your child spots it, then it’s their turn to spy an object and you have to spot it.

5. Make a cup of tea

The art of tea meditation has been around for thousands of years, but we don’t need to complicate it in order to get the benefits. By making the intention to be mindful when making tea, we can slow things down and be in the present moment.

Share this activity with your child by getting them to help you with the tea-making process. Let them choose the tea they’d like to drink or the cup they’d like to drink it in. Then, make the tea together and observe how the tea leaves or tea bag changes the color of the hot water. Sit at a table, on the living room floor or on the patio and slowly enjoy the warm drinks together. Allow for silence or for your child to share any thoughts or stories they have on their mind.

*Be sure to be serving decaffeinated tea or herbal tea to your child, as other teas such as black tea and green tea have amounts of caffeine