Short Mindful Activities
Here are a few simple mindfulness exercises you can try at home to reduce stress and increase calm.
Mindfulness Glitter Jar
This activity is useful at highlighting how strong emotions can take hold, and how we can allow these feelings to pass once we are calm.
- First, get a clear jar (like a Mason jar) and fill it almost all the way with water. Next, add a big spoonful of glitter glue or glue and dry glitter to the jar. Put the lid back on the jar and shake it to make the glitter swirl.
- Finally, use the following script or take inspiration from it to form your own mini-lesson:
“Imagine that the glitter is like your thoughts when you’re stressed, angry or upset. Can you recognise when they whirl around it can make it hard to see clearly?
That’s why it’s so easy to make silly decisions when you’re upset – because you’re not thinking clearly. Don’t worry this is normal and it happens in all of us.
[Now put the jar down]
Watch what happens when you’re still for a couple of moments. Keep watching.
See how the glitter starts to settle and the water clears?
Your mind works the same way.
When you’re calm for a little while, your thoughts start to settle and you start to see things much clearer. Counting our breaths can help settle our emotions. Deep breaths during this calming process can help us settle when we feel a lot of emotions.
Colouring is great way to stay focused in the moment whilst enjoying a peaceful activity. Including a daily activity of mindful colouring can give your brain time to switch off and relax.
Breathing meditation using the body
Lying down on your back, place your hands on your stomach and closing your eyes (if you feel comfortable to do so). Begin to focus your attention on your hands and how they rise and fall with each breath. Keeping your focus here for a couple of moments or until you feel your body has relaxed.
‘Using your senses’ walk
Whilst you are out for a walk you can also practice mindfulness activities. Noticing what is around you. This can include noticing what you see, hear, smell and touch. Alongside noticing what is in your environment you can also become aware of the sensations in your body as you walk.