Printable Mindfulness Exercises & Worksheet for Elementary Students [PDF]

Hello! Today, we’re going to learn about mindfulness, a super way to help you feel calmer, happier, and more focused. Mindfulness means paying full attention to what you’re doing, feeling, and thinking at the moment without deciding if it’s good or bad. It’s like being a superhero, where your power is noticing everything around you and inside you.

Why Mindfulness Is Great for You

• Helps you pay better attention in class.
• Makes you feel less worried or sad.
• Helps you get along better with friends.
• Teaches you to calm down when you’re upset.

Fun Mindfulness Exercises

1. The Spider-Man Senses Game

Purpose: To help you notice things around you, just like how Spider-Man uses his senses to catch bad guys.

How to Do It:

• Sit comfortably and take a deep breath.
• Name 5 things you can see around you.
• Name 4 things you can feel (like your feet on the floor or air on your face).
• Name 3 things you can hear (try to listen for quiet sounds too!).
• Name 2 things you can smell. If you can’t smell anything, think of your 2 favorite smells.
• Name 1 thing you can taste, or your favorite taste.
• This game helps you notice your amazing senses!

2. The Turtle Shell

Purpose: To help you feel safe and calm, like a turtle in its shell.

How to Do It:

• Sit down on the floor and hug your knees close to your chest. Pretend you’re a turtle pulling into your shell.
• Take slow breaths and feel how cozy and safe it is in your “shell.”
• If you have a worry, imagine it’s outside your shell and you’re protected from it.
• Stay like this for a few minutes, breathing slowly, then slowly come out of your shell.

3. The Happy Moments Jar

Purpose: To remember and savor the happy moments in your day.

How to Do It:

• Find a jar or a box. You can decorate it to make it special.
• Every day, think of one happy moment or thing you’re thankful for. Write it on a piece of paper and put it in your jar.
• When you’re feeling sad or upset, open your jar and read some of the happy moments to remind yourself of the good times.

4. Mindful Eating

Purpose: To enjoy your food more and learn to eat when you’re truly hungry.

How to Do It:

• Choose a small piece of food, like a raisin or a small cookie.
• Look at it carefully, notice its color, shape, and texture.
• Smell it and think about how it smells.
• Take a tiny bite, but don’t swallow yet! Notice how it tastes.
• Chew slowly and think about how the taste changes.
• Swallow and think about how your bite of food travels to your tummy.
• This helps you enjoy your food more and listen to your tummy when it’s full.

Tips for Mindful Moments Every Day

• Morning Breaths: Start your day with 5 big, deep breaths before getting out of bed.
• Listening Ears: When someone is talking to you, listen with full attention without thinking about what to say next.
• Nature Detective: On your way to school or during recess, try to notice something in nature you haven’t seen before.
• Gratitude Moments: Before bed, think of one good thing that happened today.

Mindfulness is like a muscle – the more you practice, the stronger it gets. Try these exercises and see how they help you feel better, pay attention, and enjoy the moment. Have fun being mindful!

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Discover the transformative power of mindfulness with our carefully curated collection of printable mindfulness worksheets and exercises. Each worksheet is designed to guide you through exercises that cultivate awareness, reduce stress, and promote emotional well-being. From grounding techniques to breathing exercises, these tools are your allies in navigating the complexities of daily life with a sense of calm and presence. Whether you’re a beginner or looking to deepen your practice, these printable resources are tailored to meet your needs.

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