Table of Contents
A Letter to Kids x
A Letter to Grown-Ups xi
Chapter 1 The Building Blocks of Mindfulness 1
Exercise Mindfulness Check-In 3
Exercise Big Thoughts, Little Thoughts 6
Exercise Feeling Your Breath 8
Exercise How Does My Body Feel? 10
Exercise 3-2-1: Tuning In to Your Senses 12
Exercise My Mindfulness Toolbox 14
Chapter 2 Prepare for the Day Ahead 19
Exercise Feelings Check-in 21
Exercise What Are Your Intentions? 22
Exercise Curiosity Inventory 23
Exercise Keeping Confident 24
Exercise Wake Up, Body! 25
Exercise I'm Grateful For 26
Exercise Message to Myself 28
Chapter 3 Find Your Focus 31
Exercise Feeling Focused 33
Exercise Tracking a Tune 34
Exercise Mirror, Mirror 35
Exercise A Sensational Walk 36
Exercise Doodling the Details 37
Exercise Mountain Breathing 38
Exercise Glitter Gazing 39
Chapter 4 Get to Know Your Feelings 41
Exercise Why I Feel 44
Exercise Facing Your Feelings 46
Exercise What Color Are You Feeling Today? 47
Exercise Emotion Explorer 48
Exercise Belly Breathing 49
Exercise Emotion Charger 50
Exercise Feeling Clouds 51
Chapter 5 Work with Your Worries 53
Exercise Stress Starters 56
Exercise Worries in Your Body 57
Exercise Blowing Worry Bubbles 58
Exercise Wash Away Your Worries 59
Exercise Squeeze and Release 60
Exercise Sketch a Song 61
Exercise Naming Your Nervousness 62
Chapter 6 Stay Calm in Tough Situations 65
Exercise Where in My Body? 68
Exercise Shake It Up! 69
Exercise Spin the Wheel! 70
Exercise My Happy Place 71
Exercise Turning Negatives into Positives 73
Exercise Calming Color 75
Exercise Life Lessons 76
Chapter 7 Make Your Best Decision 79
Exercise Reacting vs. Responding 81
Exercise Storm Signals 82
Exercise A Good Sigh! 83
Exercise A Handy Practice 84
Exercise Walk It Off 85
Exercise Anger Affirmations 86
Exercise Picking Your Pathway 87
Chapter 8 Show Kindness, Compassion, and Empathy 93
Exercise Hugs All Around 94
Exercise Sending Kind Wishes 95
Exercise A Full Heart 97
Exercise Letter to a Best Friend 98
Exercise A Helping Hand for the Hurt 99
Exercise Calling Caring Words 101
Exercise Thank-You Notes 102
Chapter 9 End Your Day Strong 105
Exercise Soothing Breath 107
Exercise Moon Mantra 108
Exercise Twist and Stretch 110
Exercise Stream of Thoughts 111
Exercise Moonlight Body Scan 112
Exercise Emotion Meditation 113
Exercise Today, This Moment, and Tomorrow 114
Keep Going with Your Mindfulness Practice! 116
Resources for Kids 119
Resources for Parents, Teachers, and Counselors 120
Index 121