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One of our big “go to’s” for overwhelmed kids (and adults) is Come to your Senses.
Mindfulness gets us out of our heads for a second and into the moment…amazing skill to have and teach!! We have 5 senses to work with for this activity. You can do all 5 or just focus on one to achieve the same results: Focus and calm and rejuvenation! Come to your senses is a fun activity that can be done anytime and place… No assembly required! |
Listen
along for an audio example of how to do
Come to Your Senses
How to:
Begin with a comfy position, sitting, standing, or walking.
Take in a nice easy breath through the nose and exhale through the mouth.
Sense of Hearing:
Ask your child to listen very intently to their surroundings, to zero in on their senses of hearing. Do this for a few breaths. Then ask the following questions:
What is the loudest sound they can hear?
What is the softest sound they can detect?
Could they hear that before they started the activity?
Sense of touch:
After a breath, once again zero in or focus in on what they can feel.
It can be external sensations like the breeze on their cheek or the seam of a sock.
It can be internal like hungry tummy or an ache of some kind or even a emotion can be detected here.
Then ask:
what is the most prevalent sensation? What is the softest?
Did they feel this before the activity?
Senses of Sight:
2 ways:
Younger kids choose a colour for them to find and focus on.
Older kids: Some sight in still available when our eyes are closed because a little light gets in. What can they see? Shadows? Floaters?
Sense of Smell:
This can really take some focus.
After a breath, focus on anything they can smell. Examples to give are:
the scents of detergent, food, cooking, flowers, air freshener.
First: Strongest smell and focus there
Second: Faintest smell and focus there.
Were they aware of these smells before?
Sense of Taste:
This is the most advanced
For younger kids, can actually use a small amount of food. Discuss taste sweet, salty
For older kids, focus on the inside of their mouth for a minute and what can they detect?
Some Examples are:
Lingering sweetness from an earlier treat, tooth paste or minty taste. Just maybe the familiar taste of the inside of their own mouth.
Then: Most prevalent thing they can taste?
Softest thing they can taste?
Did they notice this before?
Begin with a comfy position, sitting, standing, or walking.
Take in a nice easy breath through the nose and exhale through the mouth.
Sense of Hearing:
Ask your child to listen very intently to their surroundings, to zero in on their senses of hearing. Do this for a few breaths. Then ask the following questions:
What is the loudest sound they can hear?
What is the softest sound they can detect?
Could they hear that before they started the activity?
Sense of touch:
After a breath, once again zero in or focus in on what they can feel.
It can be external sensations like the breeze on their cheek or the seam of a sock.
It can be internal like hungry tummy or an ache of some kind or even a emotion can be detected here.
Then ask:
what is the most prevalent sensation? What is the softest?
Did they feel this before the activity?
Senses of Sight:
2 ways:
Younger kids choose a colour for them to find and focus on.
Older kids: Some sight in still available when our eyes are closed because a little light gets in. What can they see? Shadows? Floaters?
Sense of Smell:
This can really take some focus.
After a breath, focus on anything they can smell. Examples to give are:
the scents of detergent, food, cooking, flowers, air freshener.
First: Strongest smell and focus there
Second: Faintest smell and focus there.
Were they aware of these smells before?
Sense of Taste:
This is the most advanced
For younger kids, can actually use a small amount of food. Discuss taste sweet, salty
For older kids, focus on the inside of their mouth for a minute and what can they detect?
Some Examples are:
Lingering sweetness from an earlier treat, tooth paste or minty taste. Just maybe the familiar taste of the inside of their own mouth.
Then: Most prevalent thing they can taste?
Softest thing they can taste?
Did they notice this before?
Variations:
Can be done while walking in woods or natural area, on the beach in a garden.
Can be done in woods or natural area like the beach, waterfront, or garden.
Can be done while travelling in a car.
Extensions:
Do a deep dive into our 5 senses and how important they are for getting information to our brains.
This can lead to talking about perception.
Pro Tip: DO this activity when kids or feeling relaxed a few times. You can call upon it when they are feeling stressed with ease.
Can be done while walking in woods or natural area, on the beach in a garden.
Can be done in woods or natural area like the beach, waterfront, or garden.
Can be done while travelling in a car.
Extensions:
Do a deep dive into our 5 senses and how important they are for getting information to our brains.
This can lead to talking about perception.
Pro Tip: DO this activity when kids or feeling relaxed a few times. You can call upon it when they are feeling stressed with ease.
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