Calm: Mindfulness for Kids

74 Pages·2019·18.91 MB·English

by  Wynne Kinder

calm
mindfulness
Written by Wynne Kinder M. Ed.
US_001_Half_title.indd 1 22/08/2018 14:30
Contents
22–23 Glitter jar
24–25 Elevator breath
26–27 Power on, power off
4–5 Introduction
28–29 Waves of breath
6–7 Mindfulness
30–31 Move: From the top
8–9 Focus: Clap focus
32–33 Rainbow breath
10–11 Spotlight focus
34–35 Press and let go
12–13 What’s in the bag?
36–37 Unwind stress
14–15 Feet, seat, and hands
practice 38–39 Energy slime
16–17 My body breathes
18–19 Take a walk
20–21 Calm: High-five
breath
Photographer Ruth Jenkinson
Photographic Assistant Elena Lopez-Fortin
Illustrations Bettina Myklebust Stovne, Xiao Lin
DTP Designer Nityanand Kumar
Creative Director Helen Senior
Author Wynne Kinder M. Ed. Publishing Director Sarah Larter
Consultant Dr. Lana Jackson
First American Edition, 2019
Published in the United States by DK Publishing
Project Editor Olivia Stanford
345 Hudson Street, New York, New York 10014
Senior Art Editor Fiona Macdonald
Designer Bettina Myklebust Stovne
Copyright © 2019 Dorling Kindersley Limited
Design Assistant Xiao Lin
DK, a Division of Penguin Random House LLC
US Senior Editor Shannon Beatty
19 20 21 22 23 10 9 8 7 6 5 4 3 2 1
US Editor Mindy Fichter
001–310383–Feb/2019
Jacket Co-ordinator Francesca Young
Jacket Designer Fiona Macdonald All rights reserved.
Producers, Pre-Production Nadine King, Without limiting the rights under the copyright reserved above, no part
Sophie Chatellier of this publication may be reproduced, stored in or introduced into
Senior Producer Isabell Schart a retrieval system, or transmitted, in any form, or by any means
Managing Editor Laura Gilbert (electronic, mechanical, photocopying, recording, or otherwise),
Managing Art Editor Diane Peyton Jones without the prior written permission of the copyright owner.
2
US_002-003_Contents.indd 2 23/08/2018 10:06
56–57 Mindful eating
40–41 Mindful walking
58–59 Bubbles of kindness
42–43 Change:
60–61 Reflect: Heart
STOP practice
and belly breath

44–45 Breathing buddy
62–63 Gratitude paper chain
46–47 Yawn to reset
64–65 My mindful body
48–49 Plant a seed
66–67 My mindful plan
50–51 Go with the flow
68–69 Restful routine
52–53 Care: Open and
70–71 Brain, body, and breathing
hug practice
72 Index
54–55 Caring scrapbook
Published in Great Britain
by Dorling Kindersley Limited
Safety
A catalog record for this book
information
is available from the Library of Congress.
ISBN 978-1-4654-7090-4
Please supervise and help your
DK books are available at special discounts when child as necessary. Be aware of
purchased in bulk for sales promotions, premiums, your child’s limitations and encourage
fund-raising, or educational use. For details, contact:
them not to force or strain themselves.
DK Publishing Special Markets, 345 Hudson Street,
Awareness and attention practices might
New York, New York 10014
be mentally challenging, and any physical
[email protected]
activity has some risk of injury. While the
exercises may be helpful, they are not a
Printed and bound in China
substitute for medical advice or
intervention if your child suffers
A WORLD OF IDEAS: from any medical condition.
SEE ALL THERE IS TO KNOW
www.dk.com
3
US_002-003_Contents.indd 3 22/08/2018 14:30
Introduction
Hey there! Welcome to Calm. You are probably wondering where this book
came from and how mindfulness for kids really works. Well, here’s the story.
I am a teacher and a parent, and way back in time I was a kid, just like you. My
many years have been filled with both challenging and easy moments, like yours.
The rough days seemed stressful, full of busy schedules, worries about school,
heavy emotions, and fights with my brother. Everyone has things to get through
and learn from—those were some of mine.
I found mindfulness as a grown-up, when I was teaching. I wish I knew about it
when I was younger. It would have been great to have safe, helpful tools that I
could explore, learn, and practice on my own—personal tools that would help
me manage my emotions, understand my thoughts, and feel good in my body.
I tried all kinds of mindful exercises for myself—quiet, active, noisy, still, and even
a few that seemed a little weird. Then I learned to share them with my students
and with my own kids. This book is a collection of mindful practices that you can
try, either on your own, or with family and friends.
4
US_004-005_Author_introduction.indd 4 22/08/2018 14:30
Here’s a strategy that has worked for many of my students when they got
started—try each mindful practice on like shoes. Keep in mind that some will fit
you, some won’t. Some might fit later, and some may never quite work for you.
No worries—they are yours to explore, adjust, repeat, or put away for later.
Enjoy,
Wynne Kinder has been teaching for almost 30 years.
She started with math, science, reading, and writing, and
in 2004, moved onto mindfulness. Wynne continues to
explore mindfulness and works with teachers and families.
She has created training and curriculums for teachers and
co-authored online resources for GoNoodle.
5
US_004-005_Author_introduction.indd 5 22/08/2018 14:30
Our minds can easily be filled
with busy thoughts. Even if they are
pleasant, too many things going on
in your head can be distracting, or
feel overwhelming.
Mindfulness
Mindfulness is a big word for a
simple idea—it is paying attention,
with care, to one moment at a
time. People are often distracted.
It takes practice to use your senses
to focus on one thing and learn to
live in the present.
You can practice being
mindful by focusing your
attention on one thing at a
time: what you see, hear,
smell, taste, or feel.
f or the
g
r
o
w
n
-
u
Learning p
s
mindfulness can be .
.
tricky at first. Adults can .
find information in these
circles on how to encourage
and share the experience,
as well as when the
exercises can help
your child.
6
US_006-007_Mindfulness.indd 6 22/08/2018 14:30
We often think about How to enjoy this book
conversations with friends
There are six chapters in this book, such as
and replying to messages.
Perhaps you have music
Focus and Calm, so you can choose what you
practice to do and are thinking
about when to do it. need, when you need it. In each chapter you
will find a mix of mindful exercises and crafts
to explore, either alone or with a friend.
ysWotirutchroa apnntr taggecenetttiicroen., saaestnchttaldtiefen ,tYw, on efzaouxotncproi udaomsen,nr ,d ., CYasgoitovtmeue l neycttoaaihonuinn gs gpeoc. atmC ntero det hokafint nibonogygw t fosco we cfnuohussacaiutnt isgyos o onituns ro.c na n Ahqrcauehhne iYadtlsdhnost ed iutofyose nfc eftsfaeoilo.n n eaHcg rlfhu ltitonese hw tglrbep? hy c dsDy laaaoeoopmsu kyp grbeoii nn?o ruggtr o?h wn-ups...
Focus
1 Tayortyuter n thotai onfodncs uofense hyl. ooNwuo rw 2 Wyzooohuma f tey oseeul?nr sSfaoecetiu oisf n iynso ouc nac ann
clap them three times, one part, such as the tip
Maybe you’re Your brain has many important jobs then stop. of your right little finger.
to do. It allows you to smell, taste, and
wwoelrl ryieodu ’vaeb oduotn heo w isose Ifhen ya, mopaulpli nrea dnumfitunoinlgnmd ein askstseii,dc eyaepol lsyyu .o y Ttourh uyae nat oadwt ftaaoerrcneout uoison fynd wo pyuhoararu tt. Cwsyeolinalul psrcap rhtieinaoangnt de is na. Tahotarntynee d nep,xt aaipornantd n o tdtofhi nieytg.on yutoro u wjru hsot le
attention on one thing at a time.
on a recent test.
Everyone’s
attention will
You might be distracted ddirstirfta ocrt geedt
and that’s okay.
by thinking about a new 8 9
toy you want to play with.
Introductions to each Mindful exercises
chapter explain what the show you what
exercises will help with. to do.
Plant a seed
Just as seeds change, so do we. Plants
gssporoe dweod iswn, aedn.i fdHfe emrlepan yat nwseeaeeydds ,p gaartot idweinf fwceeri—tehn at nd Wudtunarmtanitl petit,rh bietnhu tsetoo disml eoiseun dd’t !
your care, support, and patience.
3 Wanda ttehre nth pela csee ethde pot
somewhere sunny.
Mw—wafiatatedskhrhoe wy n yao’aot uh rufrdoor .f lrehign ae gnte drtso
2 Fmiallk ey oa uhro lep oint iwt witihth syooiul ra nd
finger. Drop in a seed and
cover it with enough soil that
1 Panudt atdhde ap foewt i pne bthbele sd tiosh Twwy ohahuetere n drp iyslleaohna uwkt y.wiinlolga s tuoteo urcp t an’t seeWn iAAPSftoe oea rhpdbienl wlibysaadhlmnae tttsw:o e prriyote htt.o os( widdurieta’shiln lh a owleasy ) fsOosuonnwrm sPcm oielleal i t angesmdhptnhiijtranfsu ouyegwsn ur tne aie tlgioe tet f sdstetdur hwegl,co eodetc co sr.esawemoestes ieiom,dnn dnasauls i t-n c eghu. , p s... Wawnildal ttpearrka etch steiec vepe oprtaa wlt idehaneycnse 4t—ito g tsehpterso sdueCdmtynrteoy.oead hi yunene. d dooTcf tbtukhiocl sinse ey pe rioasusv nsutae y fr ig oti st rsr.mie ne Eaa aeva tlfe ld e btcniwlmihgitnu agemaneg lgtrli yno ee,pu svypo toeeertraau!sycc. m htT i critgeyimh te
cover the holes. These will Sunflower seeds
stop the soil from falling out. Water
48 49
In mindfulness, you put
Step-by-step activities have
your thoughts gently
lists of what you need as
to one side and focus Picture pages
well as how to do them.
your mind on what is will help get you
happening right now. thinking mindfully.
Waves Wnohrmenal lyy, oyouu bornelya tinhhea le or
exhale about ten percent of
of breath tinhcer espasaecse winh yeonu yro luun egxse. Trchisise
or take a big breath.
Notice how your breath moves in and
out like waves on the shore. Your breath
is always with you and it is a great place to
rest your attention to help you feel calm.
Try imagining
your breath moving like
smooth waves rolling in
and out at the beach. Keep
the picture of the ocean in
your mind and watch the
waves come in and go out.
Match each breath you
tmakined w. Aitsh ytohue bwraevaetsh ein i ny,o ur tThrayn -tuaskuianl gbr eoanthe wbiigthge trh-e
imagine the waves washing next wave coming in. Imagine
in, and as you breathe out, this wave going farther out than
watch them retreat. the smaller waves before it.
28 29
7
US_006-007_Mindfulness.indd 7 21/08/2018 10:55
Your
attention

can focus,
With practice,
shift, zoom,
your attention
settle, expand,
can get
and wander.
stronger.
Focus
Your brain has many important jobs
to do. It allows you to smell, taste, and
see, all automatically. The attention part
of your mind keeps you aware of what
is happening inside you and around you.
In mindfulness, you try to focus your
attention on one thing at a time.
Everyone’s
attention will
drift
or get
distracted

and that’s okay.
8
US_008-009_Focus_intro.indd 8 21/08/2018 10:45