Mindful Resources
Here are some of the resources that Dr. Steinhauer has featured during his daily Mindful Moments. They include books for children and adults, and breathing practices for all ages.
Hurry Up!
Written by Kate Dopirak and Illustrated by Christopher Silas Neal
This picture book reminds us to be present, be mindful, and to appreciate each moment.
Bunny Breath
Bunny Breath: Just 3 quick sniffs in the nose and one long exhale out the nose. Invite children to pretend to be bunnies, sniffing the air for other bunnies, or carrots to eat.
Snake Breathing
Snake Breathing: Get ready to hiss like a snake because it feels so good to let it all out. What kind of snake are you going to be? Here’s how to do snake breathing:
- Sit either criss cross or on your knees, with your palms on your knees.
- Place one hand on your tummy so that you can feel your lungs and your diaphragm as we breathe.
- Next, begin the inhale, slowly breathing in and filling the lungs from the bottom up.
- Hold for 3-5 seconds.
- Slowly hiss out the breath and see how long you can hiss for.
- Repeat as many times as you like.
Bumble Bee Breath
Bumble Bee Breath: Take a big breath in, filling up with air until the belly expands. Exhale through the nose keeping your lips closed, making a humming sound for the duration of your exhale. Keeping your eyes closed, return to normal breathing and gently rest your hands in your lap.
Cate's Magic Garden – a children's book about the power of positivity
by Betsy Coffeen, Samantha Steiger-Smith, Ginger Seehafer, Illustrator
Weather Report
Weather Report: The exercise is very simple. Simply explain that we can identify good feelings with sunny days and difficult feelings with stormy days.
To do this, sit down and close your eyes, taking a few deep breaths. Now identify the weather event that best matches how you are feeling right now. Do you feel a bit cloudy, or sunny, maybe windy and blustery or stormy and chaotic?
Now think about the weather. We cannot change it. It may not be what we want on that particular day or at that particular moment, but we can get through it, and we know it will pass. Realize that we are not the rain, but we can feel and see the rain, and the rain will come and go throughout our days. We accept the rainy days as we do the sunny days. They are all part of life.
Triangle Breath
Triangle Breath: Hold your breath for three counts as you trace the second side of the triangle. Breathe out for three counts as you trace the final side of the triangle. You have just completed one deep breath.
Image: Christopher Willard
Figure 8 Breathing
Figure 8 Breathing: This breathing technique is very simple and consists of tracing the 8 shape with your finger taking a deep breath in as you go through the first half and breathing out as you cross to the second half.
5-4-3-2-1- Worksheet
The 5-4-3-2-1 Worksheet: This worksheet helps you become more aware and mindful of yourself and your surroundings and asks if you can find:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
Click on the image to enhance the view.
Mind full or MindFul
Mind FULL is future focused whereas being mindful is 'now' focused.
Box Breathing
- 1. Close your eyes. Breathe in through your nose while counting to four slowly...
- 2. Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. ...
- 3. Begin to slowly exhale for 4 seconds.
- 4. Repeat steps 1 to 3 at least three times.
Alpahabreaths : The ABC's of Mindful Breathing
Dr. Christopher Willard and Daniel Rechtschaffen, Illustrated by Holly Clifton-Brown
Growing Up Mindful: Essential Practices to Help Children, Teens, and Families Find Balance, Calm, and Resilience
Breathe and Be: A Book of Mindfulness Poems
Hoberman Sphere
A Hoberman sphere is an isokinetic structure patented by Chuck Hoberman that resembles a geodesic dome, but is capable of folding down to a fraction of its normal size by the scissor-like action of its joints.
Hoberman Breathing: Begin in a comfortable seated position, sitting up tall but relaxed. As you breathe in, slowly expand the Hoberman Sphere for the duration of your inhale. Once your inhale is complete, stop expanding the Hoberman Sphere.
Notice the natural pause between your inhale and exhale. As you begin to exhale, collapse the Hoberman Sphere until your exhale is complete. Stop and notice the natural pause before your inhale begins. Repeat.
The Mindful Athlete: Secrets to Pure Performance
