Here at Mindfulmazing, we want you to love your life!

12 MINI MINDFULNESS
EXERCISES
Are you a Focused / Motivated / Approachable
 / Respectful /Calm / Thankful Kid?

You will be!  You're in the right spot...

 Copyright Tina Williamson @ Mindfulmazing
All rights reserved.
Printables are for personal use only and not for re-sale or distribution.
Any inquiries should be made to Tina@mindfulmazing.com
WHAT/WHO IS
MINDFULMAZING?
Mindfulmazing is a positive parenting
community helping families everywhere lead
happier, healthier lives. We provide
strategies, advice, and resources for raising
mindful, resilient, compassionate kids, plus
give spot on steps to simplify life with kids
and tune in to what matters most.

We help kids and moms everywhere face

life's challenges with confidence.
MM
MINDFULMAZING

About the Mom-in-Chief

Born and raised in Ontario, Canada, Tina Williamson
has a love for positive parenting. As a busy mom of one
little boy with high functioning autism, Tina has
dedicated her life to creating content and resources to
help other moms parent mindfully. Mindfulmazing
combines all of her passions – motherhood,
mindfulness, and connection.
Blogger/Author/Designer/Mom

How to Create The Perfect Calm

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from the 9 Positive Parenting Solutions You
Mindfulmazing Can Use Right Now

Blog: 17 Phrases to Calm an Anxious Child

Create a Healthy Bedtime Routine
That Actually Works
CONGRATULATIONS!
You are taking important steps in helping your child/patient/student develop
coping skills, not just for right now, but for the rest of their lives!

I'm Tina, the founder of Mindfulmazing, mindfulness teacher, accountant, and

mom to one little boy.

At Mindfulmazing, we create positive resources that help kids foster

an attitude of gratitude, develop resilience, practice mindfulness, and
regulate emotions so they can face life’s challenges with confidence.

WHY IS MINDFULNESS IMPORTANT FOR KIDS?

It’s important we teach our kids how to slow down. Mindfulness helps kids in
the following area’s:

Teaches children to focus on the present moment

Equips kids with skills to regulate their emotions
Improves concentration
Increases compassion and kindness
Teaches kids how to manage stress and life challenges
Enhances relationships

And in the real world, this translates to better performance on tests and in sports,
enhanced relationships, better decision making, and more compassion. We have
the opportunity to teach our kids healthy ways to manage stress and life's
unavoidable pressures.

Do you see how huge this is? From the moment we are born to the moment we
die, mindfulness can keep anxiety under control and promote a happy life.

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There are 12 exercises in the pages that follow. Start at page one and as your
child/student/patient is ready, slowly evolve through each page. Do not try to
complete all the exercises at once. Introduce new concepts slowly, perhaps
one per week, or one a day (depending on receptivity).

A FEW HELPFUL TIPS:

1. Practice Mindfulness Yourself
The best way to teach mindfulness to kids is to model the behavior yourself.
That’s why it’s important that you learn the basics. This article will help you: 10
Easy Steps to Practice Mindfulness.

2. Don’t Force It.

If your kids aren’t interested in a lesson or activity you are trying to show
them, drop it. Stop trying to control every outcome. Pick it up again tomorrow.
Try a different approach, activity or time of day. And — bada bing, bada boom
— you just might have success.

3. Keep Your Expectations In Check

Remember these are children not master monks.
So what’s the bottom line?
Keep your expectations in line with reality.

Please feel free to email me with any questions

or concerns. Tina@mindfulmazing.com.

Let's go!

Tina Williamson
FOUNDER OF MINDFULMAZING

COPYRIGHT 2019 WWW.MINDFULMAZING.COM

DISCLAIMER
The materials presented at Mindfulmazing's website and in Mindfulmazing's products and
printables are not an attempt to practice medicine or give specific medical advice including
advice concerning the topic of mental health. The information provided by Mindfulmazing is
for the sole purpose of being informative and is not to be considered complete. The content
is not intended to be a substitute for professional advice, diagnosis, or treatment.
Always seek the advice of your mental health professional or other qualified health provider
with any questions you may have regarding your condition. Never disregard professional
advice or delay in seeking it because of something you have read on Mindfulmazing's
website. If you believe you or another individual is suffering a mental health crisis or
other medical emergency, contact your doctor right away, seek medical attention
immediately in an emergency room or call 911.

COPYRIGHT 2019 WWW.MINDFULMAZING.COM

 MINDFUL BREATHING FOR KIDS
Let's make mindfulness fun!

Just keep breathing...

START
1. THE POWER OF BREATHING
First, we need to teach our kids how to breathe
HERE deeply. Trace the shape below, breathe in
deeply while tracing the first half of the design,
then, exhale slowly while tracing the second
half of the shape.

2. 10 DEEP BREATHS
Put your hands on your belly and fill it up with
your biggest breath. Like this: Inhale for one,
feel your belly fill and expand. Exhale for two,
feel your belly go down. Do this ten times. Can
you feel your body sink into relaxation? Try
this whenever you feel anxious or angry.

3. SET A TIMER
Set a timer for one minute. Sit cross-legged on
the floor, in a chair, or outside in the grass and
breathe in and out deeply (without talking)
until the timer goes off. Pay close attention to
any sounds you hear around you or any
sensations felt in your body. Just notice. If your
mind wanders, pull it back to the breath.

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COPYRIGHT MINDFULMAZING.COM
WWW.MINDFULMAZING.COM
 Ready to feel calmer, more focused, and relaxed?

FOLLOW THE SUN BREATHS

TRACE THE SUN RAYS WITH YOUR FINGERS AS YOU BREATHE IN AND OUT!

START HERE HOLD

BR
IN

EA
E
TH

TH
HO
LD B
EA

E
REA LD
HO
TH E IN
OU ATH
BR

E OU
BRE
HE IN

BR
T

EA
BREAT

THE OU
T
T BRE
E OU ATH
ATH E IN
BRE
SOFTEN YOUR FACE, RELAX YOUR
HOLD

HOLD
BR

SHOULDERS, SMILE!
IN EA
THE TH
E
REA O
UT
B
T

BR
OU

EA
E

TH
TH

E
EA

IN
BR

BREATHE IN T
BREATHE OU
H
E OUT

LD
LD
BREATHE

HO
B
UT RE
TH

O AT
A

HE HE
E

T
R

IN

EA IN
B

BR HO
D
HOL LD

COPYRIGHT 2019 WWW.MINDFULMAZING.COM

 MINDFUL MOMENTS FOR KIDS
Let's make mindfulness fun!

Living in the moment...

START
1. JUST ONE MINUTE
Set a timer for one minute.
HERE What can you see?
What can your hear?
What can you smell?
What can you touch?
Concentrate and focus ONLY on what's
happening right now.

2. SPIDEY SENSES
Enter into a "spidey" state where for two
minutes you move around the room with
heightened spidey superpowers. (You are a
superhero!) In this state you will pay close
attention to what you see, hear, smell, touch,
and even taste. Can you hear a lawnmower,
birds, or cars? Can you see the T.V., windows,
or table? Can you touch the carpet, water

3. FOCUS FLOWER
faucet, or front door?

Find a flower (outside) and spend two minutes

looking at it closely. (No flowers? Any object
will do - rocks, pinecones, or leaves, etc.)
Pretend you are looking at it for the first time.
Can you notice all the intricate details? Look at
the petals, lines, and colors. What does it smell
like? What does it feel like? Take time to just
notice.
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 READY TO FEEL CALMER, MORE FOCUSED, AND RELAXED?

THREE STEPS FOR DEEP

BREATHING

BRE
IN
E
BR

TH

ATH
EA

EA
TH

BREATHE IN
E

BR

E OU
OU
T

T
BREATHE IN

T
OU
T

E
E OU

TH
ATH
BRE

EA
BR
IN
E
TH
EA
BR BR
EA

START
TH
E
IN
T

T
E OU
OU

ATH
BRE

HERE
E
TH
EA
BR

BREATHE IN
BREATHE IN
T
E OU

BR
EA
TH
BR

E
ATH

OU
EA

T
TH
BRE
E
IN

Look up to the sky and take three big breaths.

Breathe down to the Exhale all the way up to the

bottom of your shoes. top of your head.

IF IT FEELS GOOD, REPEAT!

COPYRIGHT 2019 WWW.MINDFULMAZING.COM
 MINDFUL AWARENESS FOR KIDS
Let's make mindfulness fun!

I think I can...

START
HERE
1. BODY SCAN
Squeeze the muscles in your shoulders for ten
seconds. Now relax. Next, squeeze your
stomach muscles for ten seconds. Relax. Move
down your entire body tensing and relaxing all
the difference muscles. Does your body feel
more relaxed? Less stressed?.

2. STARFISH FINGERS
Hold your hand up and spread your fingers
wide. Then, with the finger of the opposite
hand, trace all your fingers, counting from one
to five. Take turns tracing each others' fingers.
This is a fabulous exercise to do at bedtime. It's
rhythmic, soothing, and calming..

3. BLINDFOLDED SNACK TIME

Have someone else pick five different foods
that fit inside your palm (apples, raisins,
strawberries, etc.). Put on a blindfold. Use your
senses to guess what you are eating. How
does this food feel in your hand? In your
mouth? Pay attention to the texture, smell, and
taste.

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COPYRIGHT MINDFULMAZING.COM
WWW.MINDFULMAZING.COM
 READY TO FEEL CALMER, MORE FOCUSED, AND RELAXED?

COLOR BREATHING
Close your eyes and imagine your anxiety/anger/fears/worries as a color. Now
take a deep breath in and blow all those worries out. Is your anger red? Imagine
blowing the color red out of your body for a count of three. Now, breathe in a
healing, warming, happy color. Imagine this healing light travelling all around the
inside of your body. Does blue make you smile? Well, breathe it in for a count of
three. Keep doing this until all your worries are gone and you are left filled with a
bright, calming light.

BLUE (CALMING) RED (ANGER OR ANXIETY)

GREEN (HAPPY)

IF IT FEELS GOOD, REPEAT!

COPYRIGHT 2019 WWW.MINDFULMAZING.COM
 MIGHTY MINDFUL KIDS
40 FUN MINDFULNESS EXERCISES
Focus, Calm, Awareness, Sleep, Relationships

START
HERE

Now that you've dipped your toes into

mindfulness for kids, why not take
your practice to the next level with 40
fun, easy, step-by-step mindfulness
activities for kids?

8 exercises for focus (think improved grades and sports abilities).

8 exercises for calm (think less tantrums and less stress and anxiety).
8 exercises for awareness (think living in the moment and less screen time).
8 exercises for relationships (think deeper friendships and more meaning).
8 exercises for kindness and gratitude (think awesome character building and
kids who aren't entited).

YAY! I'M SO EXCITED

Click here or go
to
https://mindfulm
azingshop.com/

COPYRIGHT 2019 MINDFULMAZING.COM

Congratulations, you've come to the end of Mindfulmazing's mini
mindfulness guide. Be sure to work through the pages again. I believe
you'll get more value from the exercises and content the second time
around.

BE SURE TO CHECK OUT THE MINDFULMAZING SHOP FOR

OTHER HELPFUL RESOURCES, INCLUDING:
Anxiety Kit for Kids
Our Growth Mindset Printables
Calm Down Cards
Calm Down Corner Toolkit

Please feel free to email me with any questions

or concerns. Tina@mindfulmazing.com.

Blogger/Designer/Mom

Tina Williamson
FOUNDER OF MINDFULMAZING

COPYRIGHT 2019 WWW.MINDFULMAZING.COM