Written by Molly Schreiber, Founder + CEO, Challenge to Change, Inc.
"After all, every child deserves to feel calm, confident, and totally awesome!" ~ Molly Schreiber
In today’s fast-paced world, teaching children how to manage stress, stay focused, and nurture their inner peace is more important than ever. Studies show that 1 in 5 children experiences anxiety, and nearly 70% of children report feeling stressed. Mindfulness and yoga have proven to be effective tools in managing these challenges. Research indicates that mindfulness practices can reduce stress, improve focus, and enhance emotional regulation in children.
Our newest children’s book, I Am Mindful (And Totally Awesome!): Exploring the 5 Parts of a Kids Yoga and Mindfulness Lesson for Happy and Calm Kids, is the perfect resource to introduce young readers to these beneficial practices in a fun, accessible, and empowering way. Whether you're a parent, teacher, or homeschooling educator, this book offers an engaging path to help kids feel calm, centered, and confident.
I Am Mindful (And Totally Awesome!): Exploring the 5 Parts of Practice
As a former elementary school teacher, I understood that kids worked better when they had a routine that they could count on. When they knew what came next, they felt safer and could better engage with the lesson at hand. With this in mind, the 5 Parts of Practice was born!
This interactive and engaging book introduces kids to the five key parts of a children’s yoga and mindfulness lesson, each designed to nurture different aspects of physical, mental, and emotional well-being.
The goal? To make mindfulness and yoga something children look forward to while learning valuable lessons that will last a lifetime.
Here’s a sneak peek at each part of the practice:
1. Seated Practice
The Seated Practice gives students the time to connect to their breath and allows them to focus and engage more on the content of the lesson. Breathwork is the foundation of any mindful practice. Breathing calms us and reminds us that we are fundamentally safe and alive.
To give direction to that practice while still incorporating free expression, we often utilize mudras or, as we call them, “yoga for our fingers”. In the book, we practice three mudras: Plug into the Earth, We Are the World, and Eagle. When it’s time to sit and breathe, children get to choose which mudra they would like to sit with based on how they’re feeling or how they want to feel at that moment.
These exercises are easy to follow, creating a peaceful and focused mindset to prepare for the lesson ahead. With just a few minutes of practice, children can develop a sense of calm that they can carry throughout their day.
2. Movement
What could be more fun than stretching the body and calming the mind with yoga poses? The Movement section gives kids a safe, constructive approach to moving their bodies while also connecting the movement to their breath. The Movement section in the book guides students through a Sun Salutation A. Through playful movement, kids connect with their bodies and learn how to release tension and stress.
3. Heart of the Lesson
The Heart of the Lesson gives students tools and techniques to use in their everyday life. This might look like a mindful read-aloud, a partner or community-building activity, a new breath work practice, a yoga flow, or a new specific mindfulness skill. Sometimes we combine several of these practices into one exciting lesson! In the book, we focus on the mantra: I am awesome. This helps students practice a positive mindset when things get hard.
4. Guided Mindfulness
The Guided Mindfulness Practice, aka the Yoga Nap, gives students time to reset their mind through the use of their imagination. This is the part of the lesson students (and teachers!) look forward to the most. It is a time where we allow students to settle their bodies into stillness and again, connect back to their breath.
Studies have found a connection between meditation and better executive functioning (planning and organization) skills, as well as decreased depression and increased feelings of happiness and kindness towards others. These calming exercises guide kids through the process of relaxing both mentally and physically, creating a sense of peacefulness and emotional balance.
5. Close of Practice
The Close of Practice is designed to gently wake the children up from their guided mindfulness practice, or Yoga Nap, and bring the lesson to a final conclusion. It gives closure to the practice and allows students to transition back to their daily tasks. In the book, we demonstrate the practice known as Sa Ta Na Ma, which translates to ‘I Am Awesome’.
As participants recite each syllable, they touch a finger to each thumb, starting with their pointer fingers and ending with their pinkies. The students follow along to sing the word three times, whisper it three times, and then just think the syllables in their minds three times each. The word is then whispered three times again, and finally sung three times again to bring the activity to a close. Sa Ta Na Ma also includes hand movements that require fine motor skills in order to promote cognitive development. Students love the challenge of trying to match their movements to the words of the song.
Practice Sa Ta Na Ma with Molly in this video
We tell the children we chant this mantra over and over again to remind ourselves that each one of us is incredibly wonderful and unique, and each one of us has gifts that help make the world a more awesome place.
Why I Am Mindful (And Totally Awesome!) is Perfect for Kids
As children navigate the ups and downs of growing up, it’s essential to equip them with tools that will help them thrive emotionally, physically, and mentally. I Am Mindful (And Totally Awesome!) is designed to meet the developmental needs of kids ages 4-12, making it the perfect resource for parents, teachers, and caregivers looking to introduce mindfulness and yoga in an engaging and fun way. This book offers a variety of benefits, from helping children manage stress to boosting their self-esteem, all while nurturing healthy habits they can carry into adulthood.
Here's how this book makes a positive impact:
Ages 4-12 Friendly: Whether you're introducing yoga and mindfulness to young children or have older kids who are already familiar with the practice, this book provides easy-to-follow exercises that will appeal to a wide range of ages.
Builds Emotional Resilience: The combination of mindfulness exercises, creative visualization, and yoga poses helps children build emotional resilience, manage their emotions, and cope with stress in a healthy way.
Boosts Self-Confidence: Through affirmations and positive reinforcements, children learn to embrace their unique qualities and develop a strong sense of self-worth. The book encourages them to believe in their awesomeness and helps them carry that confidence into the world.
Nurtures Healthy Habits: The activities in this book provide practical tools to create a regular mindfulness and yoga practice that can become part of any daily routine—at home, in the classroom, or as part of homeschooling.
How to Use I Am Mindful (And Totally Awesome!)
I Am Mindful (And Totally Awesome!) is more than just a book—it’s a fun, interactive journey that empowers children to become more mindful, creative, and confident. With its easy-to-follow exercises, engaging storytelling, and empowering affirmations, this book offers a wonderful way to introduce kids to the world of yoga and mindfulness.
Here’s how you can incorporate the book into your routine:
At Home: Use the exercises as a way to help kids unwind before bed, get energized in the morning, or calm down after a busy day. The practices are quick and simple, making them easy to fit into any schedule.
In the Classroom: Teachers can use this book to start the day with a calming yoga session or as a break during class to help students refocus. The activities can also serve as a tool for emotional regulation during high-stress moments.
In Homeschooling: Parents can integrate the lessons into their homeschooling routine, using the exercises to enhance both physical and emotional well-being. The book’s flexibility makes it perfect for homeschooling environments where mindfulness and yoga can play a key role in a child’s education.
Whether you’re new to these practices or looking for a fresh way to engage your child, I Am Mindful (And Totally Awesome!) provides all the tools to make yoga and mindfulness an exciting, enriching part of their daily life. After all, every child deserves to feel calm, confident, and totally awesome!
Ready to start the adventure? Grab your copy today and watch as your child discovers the joy of mindfulness and yoga!
~Molly
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