Mindfulness/Sensory Activities

Here are some activities for your child (and your yourself!)

1. Legs up the wall: Lay down on the floor with your bum up against the wall. Your legs will be straight up the wall. Getting your legs over your heart is very beneficial. Start with 1 to 2 min. Notice how your body feels. Start to increase the time when you are ready. This can be done for up to 10 min if you would like. This simple and restorative inversion is something you can you daily with your kids. There are many benefits to inversion therapy such as:

• Relieves spinal compression done by gravity
• Creates space in your lower back
• Increases blood circulation 
• Calms your mind
• Gently stretches legs

2. Hand and Foot Massage: your hands and feet work hard all day for you, and there are lots of small muscles in your hands and feet that get tired. Giving your body a gentle massage is a great way to relax and to thank your body for it’s hard work. This practice also creates presence and body awareness.

1. • Massages usually feel best with lotion or oils but they aren’t necessary if you don’t have any in your home at the moment.
   • Rub the soles of your own feet (yes- teach your kids to rub their own feet! You can help at first as they are learning). 
   • Notice the places that feel tight or tired. Those are the spots that need more attention. Give a little bit of attention to each one of your toes.
   • When you’re ready, massage each one of your hands in the same way.

 
3. Walking Meditation: Start by rooting the soles of your feet into the ground- feel all four corners of your feet pressing into the Earth. Begin taking a slow walk. If you are using a yoga mat, a good path is just to walk from one end to the other. Another great option is to do this outside in a safe place (grass is wonderful). You can also do this in different rooms of your home each day. Start to notice who your feet feel as you walk. What is the sensation like in your heels? In your toes? After a few moments, notice the rest of your body. What happens in your legs and hips when you walk? What about your arms? Can you feel walking in your neck and face? 

If your mind wanders, don’t resist any thoughts. Just bring your awareness back to how your body feels on your walk. When you are ready to finish your mindful walk, take a deep breath. Send a thank-you thought to your feet. Start with 2-5 minutes and increase to however long you’d like! 

​4. Sensory Bean Pool: Using a large bin or kids pool, fill it with dried beans. Allow your child to climb in and you can use any household scooping tool to scoop the beans with your child. This is a great sensory entertainment tool for your child! Especially during this time that we are not able to leave our homes much. 

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"If your mind starts to wander, don't resist any thoughts. Just Bring your awareness back..."

By Isabella Carvajal