Contents
This guided mindfulness exercise helps children learn to recognize, observe, and regulate their emotions using mindful breathing and visualization techniques.
Proposed step by step implementation of the learning activity:
The children sit in a comfortable position, either cross-legged on the floor or lying on a mat. The space should be quiet and calm, with soft lighting if possible. The teacher explains that they will go on a small inner journey using their breath to help their bodies and minds feel calm and peaceful.
Below is a step-by-step script the teacher can follow, adaptable based on the children’s age and familiarity with mindfulness.
Step 1 – Setting the tone (1-2 minutes)
“Today we’re going to take a little trip—but not with our legs, with our breath and our imagination. This is called a ‘Mindful Journey’. It helps our minds feel calm, and our hearts feel kind.”
“Let’s all find a quiet, still position. You can sit like a mountain or lie down like a quiet lake. Close your eyes if that feels good to you, or look down at your hands.”
Step 2 – Connecting with the breath (2-3 minutes)
“Let’s begin by noticing our breath. Just breathe in… and breathe out. Don’t change anything. Just feel it.”
“Now let’s try to breathe slowly together. Breathe in slowly like you’re smelling a flower… (pause)… and breathe out slowly like you’re blowing on hot cocoa… (pause).”
“Let’s do that three more times. In through the nose… and out through the mouth.”
Step 3 – Introducing the emotional journey (3-4 minutes)
“Now I’d like you to imagine a small river. It’s gentle and clear. It flows slowly past you. You are sitting beside it, very still. The sun is warm on your face.”
“Now imagine that your feelings are like leaves. When you notice a feeling—maybe worry, or excitement, or sadness—you can place it gently on a leaf. Watch it float down the river. You don’t have to hold it. Just let it pass by.”
“If you notice a feeling in your body—like a tight tummy or a heavy head—place that on a leaf too. And just keep breathing slowly. In… and out.”
Step 4 – Deepening awareness (3-4 minutes)
“If a thought pops up in your head—like ‘I want to go play’ or ‘I don’t like this’—you can place the thought on a leaf too. Watch it float away. Then bring your attention back to your breath.”
“Your only job is to breathe. Breathe in calm… breathe out any tension. You’re safe. You’re quiet. You’re doing just fine.”
“Let’s sit in this calm river space for a few more moments. Breathing in… and breathing out.”
Step 5 – Returning to the group (2 minutes)
“Now it’s time to come back. Wiggle your fingers and your toes slowly. Stretch like a cat. Gently open your eyes when you’re ready.”
“Take a moment to notice how your body feels. Are you more relaxed than before?”
“Thank yourself for taking care of your mind and your breath.”
This script can be shortened to 5-7 minutes for younger children (age 6-7), or expanded to 10-12 minutes for older children (age 9-10), who are more capable of sustained focus