Host a Mindfulness Event!

Don’t get stressed! Get mindful!

Stewart • Peterson
Are you too busy and having trouble slowing down? Then it’s time to try
mindfulness! Draw, doodle, and journal your way through these meditations
and activities as you discover your inner wisdom and strength.

Want more mindfulness?

MINDFUL ME ACTIVITY BOOK

Don’t miss Mindful Me: Mindfulness
and Meditation for Kids, which
dives deeper into the topics of Activity
mindfulness, meditation, and self-care,
and provides over thirty different
Book
meditations and exercises to help
9780807551448 // US $16.99

develop present-moment awareness.

9780807551462 // US $9.99 ey Ste

wart
Whitn pictures by rson
WHITNEY STEWART travels far for a story. She has trekked in a Himalayan
Pete
snowstorm with Sir Edmund Hillary, hiked to remote Buddhist Stacy
monasteries in Tibet, interviewed the Dalai Lama and Aung San Suu
Kyi in their homes, and sat for days in meditation retreats. When she
is not writing or traveling, she teaches mindfulness and meditation to
children and young adults.
US $9.99
ISBN 978-0-8075-5146-2
ALBERT WHITMAN & COMPANY 50999
Publishing award-winning children’s books since 1919
www.albertwhitman.com

Cover art copyright © 2018 by Stacy Peterson

9 780807 551462
Printed in China

MindfulMeActivityBook_CVR.indd 1 1/10/18 9:38 AM

Art from Mindful Me copyright © 2018 by Stacy Peterson. Publsished by Albert Whitman & Company.
Sometimes kids’ lives can get busy and out of control, and worries can take over. When that
happens, knowing how to pause and regain composure with mindfulness can help! Mindful
Me is an easily digestible guide that introduces kids to mindfulness as a way to find clarity,
manage stress, handle difficult emotions, and navigate personal challenges.
The accompanying Mindful Me Activity Book serves as a guide to reflect upon the lessons
learned in Mindful Me, offering kids a place to record their reflections through a series of fun
writing prompts, games, and meditation exercises.

Here you’ll find discussion questions, activities, and printable pages to host your
own mindfulness event perfect for children ages 8 and up.

What You’ll Need

•Print pages 5–7 of this kit •Additional blank pieces of paper •Writing and drawing utensils
•A quiet, comfortable place with seating in chairs or on the ground

1
 Discussion: Mindfulness
What is MINDFUL ME PRACTICE?
The exercises in Mindful Me and Mindful Me Activity Book are mindfulness and meditation.
Ask children to brainstorm what mindfulness and meditation mean. This can be
done silently or aloud.
Discuss that mindfulness means paying attention, on purpose, to what’s happening
around you and inside you right now, without labeling things as good or bad. This
kind of observation gives you present-moment awareness. Mindfulness is also a way
of discovering and accepting who you are and how you react to the world. You become
curious about your inner experiences in a friendly way, and you can use your awareness
to be kind to yourself.

Why Be Mindful?
Still not convinced mindfulness will help? Review the benefits of mindfulness
that scientists and doctors have discovered:

• Increased Awareness • Improved Focus and Attention • Improved Grades

Art from Mindful Me copyright © 2018 by Stacy Peterson. Publsished by Albert Whitman & Company.
• Improved Management of Disappointment, Anger, and Other Emotions
• Decreased Stress and Anxiety • Increased Feelings of Kindness and Compassion

Mindfulness Takes Practice

We’re ready to start! Remind children that nobody masters mindfulness on one try.
Mindfulness takes practice.

2
 Activity: Meditation
Encourage kids to try meditation. Use page 5 of this kit for guided reflection.

Discussion: Emotions
People can have different emotions about the same situation and express them in
various ways. If you pay attention to your emotions, such as tracking them in a journal,
you will know how best to work with your emotions so they don’t overwhelm you.
Using the activity on page 6, encourage children to reflect on their emotions.
Discuss with children how emotions are felt in different parts of the body. Then,
encourage kids to draw a picture of how they experience different emotions such as
happiness and sadness. Label where they feel those emotions.

Art from Mindful Me copyright © 2018 by Stacy Peterson. Publsished by Albert Whitman & Company.

3
 Discussion: Heart-Happiness
Discuss how we can self-sabotage our own happiness. We let fear or lack of self-
confidence stop us from living our dreams. Encourage children to use visualization to
see themselves achieving their goals and then make a plan to achieve it.

Activity: Meditation
Provide children with paper and a writing utensil, then relax in a comfortable medita-
tion position. Have them take three MINDFUL ME BREATHS to focus their minds,
and encourage them to think on:
1. Think about what you want most in this world—a goal that is important to your
deepest sense of who you are.
2. Imagine yourself accomplishing this goal. You could close your eyes and see all
the details of this dream coming true.
3. Now, think about what obstacles inside yourself might be blocking your heart’s
desire. Write down whatever is in your way. These could be things like shyness, fear
of failure, laziness, or a lack of skills.
4. Ask yourself how you could overcome each obstacle. Write down solutions to
your challenges along the way.

Art from Mindful Me copyright © 2018 by Stacy Peterson. Publsished by Albert Whitman & Company.
Discussion: Gratitude
Discuss how reflecting on the good things in life can also help keep you happy and healthy.
Encourage children to keep a gratitude chart every night this week. Send them home
with the gratitude chart on page 7.

Discussion: Final Thoughts

Ask children what they thought about this introduction to mindfulness and being
aware of their emotions. Remind children there are many ways to practice mindful-
ness. Encourage them to explore other practices, using Mindful Me: Mindfulness for Kids
and Mindful Me Activity Book as guides. Open up to any questions.
For parting thoughts, remind children that mindfulness takes practice. If they
forget to be mindful one day, don’t worry. We all do that. There’s no need to scold
yourself. Instead, say, “Oops!” and start again. Each moment is another chance to be a

4
 MINDFUL ME Meditation
Reproducible
Activity Page

Inside each of us is our WISDOM MIND. It is the truest part of us, always there no matter what
happens. You can’t see or touch it. But you can feel it and know it. Your WISDOM MIND is like
your guide, and you can connect with it through meditation.

MINDFUL ME Breaths
As you begin, notice your breathing. Take three soft, slow breaths and feel them in your body.
Breathe in, and feel air coming into your nose.
Breathe out, and count one.
Breathe in, and notice air filling your lungs.
Breathe out, and count two.
Breathe in, and see the air expanding your belly.
Breathe out, and count three.
Repeat for two more rounds of breathing into your nose, lungs, and belly.
Take three MINDFUL ME BREATHS any time you want to settle down and focus your
attention. To continue meditating, keep your attention on your normal breathing. If you notice
you start thinking about something else, just bring your attention back to your breath. This is a
simple breath meditation you can use any time.

Intention Dedication

Before you meditate, ask yourself why you are
meditating. Your answer is your intention. It
guides your practice and gives it strength.
Art from Mindful Me copyright © 2018 by Stacy Peterson. Publsished by Albert Whitman & Company.
Dedicating your meditation reminds you
that you are part of a community. You offer the
benefits you receive from meditation to some-
one else. You could dedicate it to your best
friend, to a special family member, or even to
your pet.

Sample Intentions: Sample Dedications:

I meditate to handle my worries better. I dedicate my meditation to kids like me
I meditate on sharing kindness with who feel mad or sad sometimes.
other people. I dedicate my meditation to my best friend
I meditate for peace of mind. who needs help.

Your Intentions: Your Dedications:

I meditate to...................................................... I dedicate my meditation to..............................
I meditate to...................................................... I dedicate my meditation to..............................
I meditate to...................................................... I dedicate my meditation to..............................
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 MINDFUL ME Emotions
Reproducible
Activity Page

Emotions are natural.

Reflect on these emotions.

Happy Sad Angry

Grateful Nervous
Now use this space to draw what those emotions make you think of:

Art from Mindful Me copyright © 2018 by Stacy Peterson. Publsished by Albert Whitman & Company.

6
Reproducible
Activity Page
Gratitude Chart
Reflecting on the good things in life can also help keep you happy and healthy. You could keep
a gratitude chart and fill it in every night. Think of something that makes you feel grateful.

Days of the Week

Monday Tuesday Wednesday Thursday Friday

I am grateful for
this
person today

I am grateful this
thing
happened today

Art from Mindful Me copyright © 2018 by Stacy Peterson. Publsished by Albert Whitman & Company.
I am grateful for
this
emotion today

I expressed my
gratitude by doing
this today