Here's What To Do
1
Head outside, to an area with trees or plants if possible (or open a window and look outside).
2
Notice how your body and mind feel.
3
Take 5 deep breaths. Notice how the outside air feels going into your nose and lungs. Notice how your body and mind feel now.
4
After you practice this skill when your child is calm, see if you can try it when they are feeling upset or worried.
Put PEER Into Action
P
Pause:
- Close your eyes and stand still. Feel how your feet feel on the ground.
E
Engage:
- "Is your breathing fast or slow? Are your muscles tight or relaxed? How do your thoughts feel: calm like a fluffy cloud, stormy like a thunderstorm, excited like a party?"
- "Let's do 5 deep belly breaths together. Put your hands on your tummy and try to make your hands move when you breathe in and out. Breathe in… breathe out…"
E
Encourage:
- "Even if it's hard to notice a big difference, pausing to breathe can help care for your mind."
- "If you're having a hard time feeling what a deep breath is like, sometimes it can help to move your arms up and down. Reach up to the sky and breathe in, then push your arms down to your sides and breathe out."
R
Reflect:
- What is it about being outside that might make your brain feel more calm? Why do you think taking 5 slow breaths might help you feel more calm?
Not quite ready?
Focus on taking 5 deep breaths together.
Ready for more?
See if your child begins to take deep breaths independently as a way to calm down.
As your child masters this skill...
They will know a mindfulness exercise and understand how it affects their mind and body.