2 Breathe in the Flower— Blow Out the Candle

Breathe in the Flower—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?
2. Gently breathe in the fragrance of the flower through your nose.
3. Raise the hand holding your candle. Gently blow out the flame on your candle.
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 for 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. Notice how clear and sharp your vision is after this exercise. If possible, turn off the lights when doing this exercise for even more relaxation.

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. Do not press on your eyes. Just try to keep out as much light as you can. Can you see little flashes of light or different colors even when your eyes are closed? That’s your eyes settling down. Let your eyes relax even more.
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 as you 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 out to the furthest point in the room up on the ceiling. Is your vision clearer, brighter, or sharper now?

Cross Lifts

Crossing the midline is an advanced skill for young children.

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

1 Three Good Things

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

SEL Skills

• Self-Awareness
• Emotional Regulation
• Self-Management
• Inspiration

1. Sometimes our feelings weigh heavy on us. We can change our feelings by changing our thoughts if we choose to.
2. How do you switch from a heavy thought to a good thought when you want to? Think of 3 good things in your life, 3 good things you are thankful for. For example, hugging your mom or dad, playing with your dog, running in the park.

Fish Pond of Feelings

Idea

Calming the crazy fish swimming in our minds is a way of taking care of ourselves with kindness.

SEL Skills

• Self-Care
• Self-Awareness
• Self-Management
• Emotional Regulation
• Self-Empowerment
• Mindfulness

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 and around? Our minds can be full of lots of thoughts and feelings like fish racing around in a big pond.
3. Close your eyes if you are comfortable with that or just look down at your feet.
4. Breathe and relax in your chair. Simply watch all of your fishy thoughts and feelings swimming through your mind.
5. While you are watching 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.

6. Open your eyes. How do you feel now? Is your fishy mind quieter and calmer?
7. Draw a picture of some of the crazy fishy thoughts and feelings that were floating around in your mind.
8. Remember: It’s important to say hello to our thoughts and feelings. It’s also important to be kind to ourselves and let our thoughts and feelings swim on by when we’re ready to let them go.

Plant a New Thought

Idea

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

SEL Skills

• Self-Awareness
• Social Awareness
• Imagination
• Inspiration
• Self-Empowerment

1. Sit up tall in your chair so that you can breathe easier. Take three slow, relaxing breaths.
2. Your mind is like a garden full of life. Each thought you think is like a seed you plant in the garden of your mind. Some thoughts feel like flowers that bring us joy. Other thoughts are prickly and they feel like weeds.
3. Do you ever feel yucky, grumpy, scared, or angry? Everyone does sometimes. When thoughts feel like weeds, I get curious. What are these feelings telling me I need to do for myself?
4. I can also be kind to myself and choose to plant a Happy Seed. Let’s do this together.
5. Do you have some prickly thoughts you’d like to let go of? Pick one thought and blow it away like blowing away the puff of a dandelion.
6. Now let’s plant some Happy Seeds. Think of people, animals or something in nature that fills you with feelings of joy, love, safety, kindness, and fun.
7. Here’s some of my Happy Seed thoughts: dancing, eating pizza with my family, talking to a friend, hugging my cat, seeing a rainbow, and watching butterflies.
8. Draw some Happy Seed thoughts that lift you up and make you smile. Remember: Every moment you choose the thoughts you plant in your mind.