Mindfulness For Children

27/01/2026

A great read for creating mindful eating programs in your home, childcare, or school 🙏

Find out how to make plans for eating mindfully. Encourage better ways of relating to food. Improve happiness and awareness.

26/01/2026

Free mindful eating exercises

May your next group time begin with presence, connection, and ease.🙏




1. Soft Breeze Breathing – Nose In, Mouth Out

Script:
“Let’s sit comfortably on our bottoms,
with our hands in our lap
and our bodies relaxed and still.

Now we’re going to make a soft breeze with our breath.

🌬️ Breathe in gently through your nose…
🌬️ Breathe out softly through your mouth, like you’re blowing a tiny feather.

Again —
In through your nose…
Out through your mouth…

One more —
In through your nose…
Out through your mouth…

Beautiful soft breathing.

---

# 2. Three Places Breathing – Nose, Chest, Belly

Script:
“Let’s sit calmly and feel our breath move around our body.

First breath:
🌟 Put one finger under your nose.
Breathe in and feel the air at your nose.
Breathe out…

Second breath:
🌟 Put your hand on your chest.
Breathe in and feel your chest lift a little.
Breathe out…

Third breath:
🌟 Put your hand on your belly.
Breathe in and feel your belly rise softly.
Breathe out…

Lovely noticing —
your breath moved in your nose, your chest, and your belly.”

---

# 3. Ready for Group Time Breathing – Sitting, Legs Crossed, Hands in Lap

Script:
“Let’s get our bodies ready for group time.

Sit with your legs crossed
and your hands in your lap

Now check your body:

👂 Ears listening
👀 Eyes looking
👄 Mouth closed
🦵 Legs crossed
🙏 Hands in laps
💛 Heart calm and kind

Now let’s take three slow, focused breaths:

Breath 1 — In slowly… out slowly…
Breath 2 — In calm… out calm…
Breath 3 — In ready… out ready…

Now your body is ready for group time ❤️

25/01/2026

Teach your children this ‘one rule’…it is a foundational moral principle found in all major world religions, ethical traditions, and cultural philosophies. It is widely considered a universal, or near-universal, ethical standard…

20/01/2026

Somatic Wisdom For Educators - teaching from the nervous system.

🔊 If you’re yelling without realising it — you’ve already disconnected.

Not from the children.
From ‘yourself’.

When we lose awareness of our voice, we’ve lost regulation.

And children feel that immediately.

Everything is energy.
Children respond to our ‘state’, not our volume.

>>Quick reset

19/01/2026

A Free Flow Form lesson - aligned to the EYLF and National Quality Standard, ready to be inserted into a program or reflective practice folder.

Flow Form Movement Lesson
Theme: Insects

Language Focus: Letter I (insects, imagine, inhale)
Duration: 10 minutes
Group Context: Whole-group time or transition activity
Age Group: Preschool (adaptable across early years)
Learning Intent

This Flow Form lesson supports children to integrate movement, breath, imagination, and attention, using the theme of insects to explore bodily awareness, early science concepts, and self-regulation. Children engage their whole body while developing language, listening skills, and emotional grounding.

Physical Focus – Total Body Connectivity
Children practice key elements of total body connectivity, including:
Breath awareness
Head–tail connection
Core–distal movement
Upper–lower body coordination
Grounding through feet and floor contact

Cognitive & Creative Focus
Early science concepts (life cycle of insects: caterpillar → cocoon → butterfly)
Imaginative play and symbolic movement
Language development through themed vocabulary and letter I
Visual attention and noticing skills
Emotional & Self-Regulation Focus
Calm engagement through rhythmic breathing
Sensory grounding and body awareness
Transitioning from active movement to stillness and listening

Lesson Sequence
1. Opening – Butterfly Breathing (2 minutes)
Children stand in their own space.
Introduce three butterfly breaths, using slow arm movements as wings.
Encourage children to inhale as wings open and exhale as wings close.
Focus attention on the upper body and connection between breath and movement.

2. Insect Life Cycle Movement Story (4 minutes)
Guide children through a gentle movement narrative:
Children imagine they are little grubs or caterpillars, curled close to the ground.
Slowly “crawl” out of a cocoon, stretching legs and arms.
Extend arms wide as butterfly wings, allowing time to “dry” them.
Explore wing movements:
Big and small
Fast and slow
Balance by gently touching feet up and down as if perched on a tiny branch.
Notice upper and lower body working together.

3. Grounding & Body Awareness (2 minutes)
Children sit on the floor.
Hands on bellies: take three deep belly breaths.
Lean forward and quietly observe the hands:
Notice lines, shapes, curves, and colours.
Gently squeeze hands and notice strength.
Place hands on the floor and slowly stand, walking hands up the legs.
Hands to hips, one big breath.
Briefly “fly” again with soft wing movements, then perch and return to sitting.

4. Settling & Listening Transition (2 minutes)
Children remain seated.
Hands on bellies: three calming breaths.
Notice how the floor supports the body.
Bring awareness to the connection between bottom, legs, feet, and the ground.
Transition into group time:
Legs crossed
Hands in laps
Eyes looking
Ears listening
Mouth closed
Kind heart

EYLF Links
Outcome 1: Children have a strong sense of identity
Children build body awareness and confidence through movement and balance.
Outcome 3: Children have a strong sense of wellbeing
Breath work and grounding support emotional regulation and physical coordination.
Outcome 4: Children are confident and involved learners
Children explore curiosity, imagination, and early scientific concepts through embodied play.
Outcome 5: Children are effective communicators
Language development is supported through themed vocabulary and listening practices.

National Quality Standard Links
Quality Area 1 – Educational Program and Practice
Intentional teaching through movement, imagination, and reflective transitions.
Quality Area 2 – Children’s Health and Safety
Supports physical development, coordination, and self-regulation.
Quality Area 3 – Physical Environment
Effective use of space for movement, balance, and floor-based grounding.
Quality Area 5 – Relationships with Children
Respectful guidance that supports calm engagement and group connection.

Pedagogical Reflection
This lesson integrates physical, cognitive, emotional, and creative domains of learning, allowing children to move between activity and stillness with intention. Flow Form supports children to embody learning rather than simply hear it, strengthening regulation, focus, and imagination.

Copyright © 2026 KOTUS Rising / Elizabeth-Anne Mulhane. Permission granted for educational use. Not for resale or commercial distribution.

14/01/2026

🦋🐝 **Butterfly Breaths & Bee Breaths** 🐝🦋

These simple, playful mindful breathing exercises support children to **self-regulate, calm their bodies, and build emotional awareness** — and can be used anytime throughout the day.

✨ **Butterfly Breaths**
Children **raise their arms up as they inhale**, then **slowly lower their arms like butterfly wings as they exhale**. This supports deep breathing, coordination, and calm focus.

✨ **Bee Breaths**
Children breathe in through the nose and **hum gently like a buzzing bee on the exhale**. The vibration helps soothe the nervous system and reduce stress.

🌿 These activities are especially effective:

* during transitions
* when children experience big emotions
* as part of relaxation or group time
* within **insect-themed learning**, nature inquiry, or science exploration

# # # EYLF Connections

✔ **Outcome 1: Children have a strong sense of identity**
Children learn to recognise and respond to their own emotional and physical states.

✔ **Outcome 3: Children have a strong sense of wellbeing**
Mindful breathing supports self-regulation, body awareness, and emotional resilience.

✔ **Outcome 4: Children are confident and involved learners**
Children engage in embodied, playful learning that integrates movement, imagination, and focus.

✔ **Outcome 2: Children are connected with and contribute to their world**
Insect-inspired breathing connects children to nature and encourages respect for living things.

Mindfulness doesn’t need to be complex — when it’s playful, embodied, and connected to children’s interests, it naturally supports learning and wellbeing 💛

13/01/2026

5 breathing exercises to try with the children 🙏

1. Teddy Bear Belly Breathing 🧸
Children lie down and place a teddy on their belly. As they breathe in, they watch the teddy rise; as they breathe out, it gently falls.
Supports: body awareness, calming the nervous system

2. Flower & Candle Breathing 🌸🕯️
Children pretend to smell a flower (slow inhale) and blow out a candle (long exhale).
Supports: emotional regulation, slow controlled breathing

3. Balloon Breathing 🎈
Children place hands on their belly and imagine blowing up a big balloon as they breathe in, then slowly letting the air out.
Supports: deep breathing, focus, self-soothing

4. Snake Breathing 🐍
Children breathe in through the nose and breathe out with a long “ssssss” sound like a snake.
Supports: extended exhalation, release of tension, playful engagement

5. Star Breathing ⭐
Children trace the outline of a star with their finger: breathe in along one line, breathe out along the next.
Supports: coordination, concentration, visual–motor integration

✨ Tip for parents & educators:
Short, playful breathing moments (30–60 seconds) sprinkled throughout the day are far more effective than long sessions. When breathing feels like a game, children naturally return to it when they need calm.

08/01/2026

Mindfulness & movement training now open → www.kotusrising.com

03/01/2026

🌿 Weekend reading | Articles & reflections

It’s Sunday here in Sydney — a gentle invitation to slow down 🌏

Weekends can be a beautiful time to read something thoughtful, rather than rushing through another scroll.

I’ve created an Articles & News space on my website where I share reflections, research-informed insights, and practical ideas around mindfulness, wellbeing, and supporting children and those who care for them.

There are a variety of pieces to explore, including recent writing on teaching mindfulness to children, emotional regulation, and everyday practices that support calm and connection.

If you have a few quiet moments this weekend, you’re warmly invited to browse and read whatever speaks to you.

📖 Visit the Articles & News page here:

Articles and news on mindfulness, meditation and movement for teaching children and adults. Includes free resources.

02/01/2026

As a Somatic Dance and Movement Therapist and Early Childhood Teacher, I’m passionate about bringing body-based learning into early years education. Just shared this new Flow Form lesson — it’s all play-based, EYLF-aligned, and deeply engaging for little learners!

Learn how Flow Form teaches somatic movement to children and supports EYLF outcomes through playful, whole-body learning in early childhood.

31/12/2025

Teaching mindfulness gives children tools to manage stress, improve focus, regulate emotions, and build empathy, helping them become calmer, more self-aware, and better equipped to handle life's challenges, fostering kindness and stronger relationships.

It's a powerful skill for life, teaching them to respond rather than react, and find stillness within themselves.

Key Benefits of Mindfulness for Kids:

Emotional Regulation: Helps kids notice feelings (even big ones) with distance, preventing tantrums and impulsive reactions.

Improved Focus: Enhances attention and concentration, aiding learning and task completion.

Stress Reduction: Teaches relaxation and calms the nervous system, reducing anxiety and fear.

Increased Empathy & Kindness: Develops compassion for self and others, promoting prosocial behaviors like sharing and helping.

Better Decision-Making: Strengthens the prefrontal cortex, improving planning and problem-solving.

Self-Awareness: Helps children understand their thoughts and emotions, leading to greater self-acceptance.

Learn more about gaining the skills to teach mindfulness.

Start your journey to inner peace and professional growth with our Online Training Courses in Mindfulness, Meditation and Flow Form.

27/12/2025

Find out more about Flow Form

Flow Form is a powerful alternative to yoga training, blending somatics, tai chi and dance for modern therapeutic movement.