Mindful Movement

Family Activity: Animal Movements

We don’t need to sit still to be mindful. Any movement can be mindful when we pay attention to the experience in a gentle, friendly way. This is great news for busy bodies of any age! We know that our children learn, grow, and delight in life when they get to move around playfully, and we grownups often need movement to settle our systems, too.

We encourage you to do this next activity with your children, yet also take care of your own body; please don’t make any movements that cause pain or discomfort. You can watch this video and practice together.

Mariam Gates writes children’s books that encourage mindful movement. She ends each book with a beautiful, short guided visualization. Here are two choices—one for morning, one for evening—for you and your children:

Adult Practice: supported movement + movement with breath

After a long day, our bodies are often exhausted and depleted. Sometimes we make habitual sedentary choices (e.g., watching TV, scrolling through our phones) from this overtired place, yet it can be restorative and nourishing to move our bodies instead. Stretching can be an act of kindness to ourselves and our families in these moments.

Moving with the breath has a natural calming effect. Try these exercises with an open, curious mind, and remember: there’s no way to get them wrong. Take care of yourself as you move; modify these practices to accommodate any injuries or illness.

breath awareness

During a busy day, we can inadvertently hold our breath. In this brief mindfulness practice, you’re encouraged to soften your belly, feel your breath, and relax. When we’re aware of breath, even for three breaths, we create more space for perspective, patience, and kindness. Give yourself permission to breathe and be.

Supported Movement

After a long day, it feels good to stretch and move, yet we might have limited energy. It’s okay—in fact, encouraged—to use a chair for support. We can nourish our bodies by moving with breath, stretching in ways that feel good, without extreme effort. Give yourself the gift of supported movement:

Movement with Breath

In exercise classes, we’re often encouraged to push harder and go faster. In this mindfulness practice, you’re encouraged to slow down and pay attention. You’ll move your body, but without extensive effort. It’s an opportunity to play, move, breathe, and smile. This might feel new and strange—and that’s okay. Give yourself permission to try. Be open and curious. Laughter is welcome.

After you try the family activity and adult practices, we welcome your feedback. Click here to complete a quick and easy survey.

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