Simply Candice Blog

Mindfulness Activities

Summertime Mindfulness Activities

anonymous person in green grass with mirror
Photo by Gelatin on Pexels.com

Summertime is a great time to help your kids learn how to practice mindfulness. There are so many fun summertime mindfulness activities that you and your family can do together! In this post, I will show you how to create summertime vision boards and how to make calming mindful glitter jars. You will also learn how easy it is to teach your children about being mindful through reading and playing fun outdoor games, like my mindful scavenger hunt. Teaching our children about mindfulness will provide them with simple ways to de-stress and calm down when they get upset. Let’s begin and I promise you that your kids will love these fun summertime mindfulness activities!

This post contains amazon affiliate links for your shopping convenience. As an Amazon associate I earn from qualifying purchases.

Summertime Mindfulness Activity: Vision Board

Vision boards are one of my most favorite activities to do with adults and kids. This activity inspires hope, imagination and positive goal setting. You can also incorporate mindfulness into this activity by simply being in the here and now. Begin by teaching your children to focus directly on the activity instead of worrying about another task. In other words when we teach ourselves and then in turn our children how to take a moment to breath and be present, then we naturally learn how to de-stress.

How to Create a Summertime Vision Board:

  • Step 1: Discuss with your kids what they want to do this summer (similar to a summertime bucket list).
  • Step 2: Have you kids cut out images and words out of magazines (or print pictures from your computer) of activities that they love and are inspired by. Images that help them create summertime goals. For example if you talked about swimming, find an image of a pool or the ocean.
  • Step 3: Design your vision board. Choose where to put all of the images. Be creative and have fun!
  • Step 4: Have your child present their vision board to you and your family. Ask questions and talk about their goals, inspirations and plans.

Summertime Mindfulness Activity: Glitter Jars

Mindful glitter jars are mesmerizing and kids love making them! To make this activity mindful, explain to your children that our emotions and thoughts are just like the glitter. When we are feeling overwhelmed and stressed our mind looks like the glitter when it is all stirred up and shaken around in the glitter jar. However, when we take a mindful breath we begin to feel grounded. Just like when we put the jar down and let it settle, our thoughts begin to settle with mindful breathing.

Shopping List

  • 1 Glass Jar or Plastic Bottle with a lid
[12 Pack] Large Clear Plastic Jars with Lids BPA Free, 32 Oz & 16 Oz Airtight Empty Plastic Storage Containers with Lids Labels Kitchen & Pantry use
  • Glitter
School Smart Craft Glitter, 2 Ounce Jar, Sliver
  • Optional Glitter Kit (different sizes and shapes glitter)
Hemway 54 Glitter Tube Craft Box (0.34oz/9.6g) All-Purpose Ultrafine Glitter for Arts and Crafts, DIY Scrapbooks, Slime, Epoxy Resin, Kids Schools, Cosmetic, Nail Design, Vegan Friendly Shaker Tubes
  • Clear Glue
Elmer’s Liquid School Glue, Clear, Washable, 9 Ounces, 1 Count Pack of 2

Directions

  • Add 1/4 cup of distilled water to any type of jar or water bottle
  • Then add in your clear glue. Start with 1/4 cup (once you make a few jars you can decide to add more. The more you add the slower the glitter will settle when shaken).
  • Swish the glue around in the glitter slowly – do not shake (this will create bubbles)
  • Now fill your jar or bottle with more water – to the top of the jar or bottle
  • Add your glitter – any color or colors. Have fun!
  • I would recommend you glue the lid on when you are done so it does open or spill when shaken.

Summertime Mindfulness Activity: Reading

Reading is a great winding down summertime activity! Reading can simply be a mindful activity all on it’s own or you can make it a fun family activity by creating a mindful reading summer basket! The goal for any mindfulness activity is to focus on the here and now. Reading a book provides your mind with an opportunity to escape from planning and worrying. With reading you get to slow down, cozy up and get lost in a good book! However if you are looking for books specifically on mindfulness here are some of my favorite:

  • #1 – Great mindfulness book for younger children
I Am Peace: A Book of Mindfulness (I Am Books)
  • #2 – Also great for little kids
A Handful of Quiet: Happiness in Four Pebbles
  • #3 – Wonderful book for teenagers!
Superpowered: Transform Anxiety into Courage, Confidence, and Resilience
  • #4 – Interactive growth mindset book for children ages 6-12
Happy Mindset Little Journal: Kids Interactive Journal Prompts and Daily Activities to Help Children Develop a Growth Mindset. Colorful, Self-Learning and Fun! (Ages 6-12)
  • #5 – Interactive growth mindset book for teens
Big Life Journal – Teen Edition: A Growth Mindset Journal – Interactive Journal for Teens with Writing Prompts – Journal for Teens & Tweens – Inspirational Goal Planner Guided Journal

Summertime Mindfulness Activity: Outdoor Scavenger Hunt

Get outside this summer and let your kids be simply mindful in nature! Here is a great summertime mindfulness activity for the whole family! Go on a mindful scavenger hunt with your kids and show your kids how to use their 5 senses to feel grounded and calm outdoors.

Bonus: Summer Round Up – 20 Education Activities for Kids

Check out this post from Growing Dawn for 20 simple, fun and educational summer activities for your kids. I promise you that your kids will have no time to be bored this summer with these great activities!

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Lunch/Dinner Recipes

Easy Homemade Pesto Recipe

This easy homemade pesto recipe is perfect for a quick and delicious weeknight meal. My favorite part of this recipe is that you can freeze the pesto in ice cube trays and then have garden fresh pesto all year round!

My inspiration for this recipe came out of a need to make something with all of the fresh parsley growing in the garden. I had previously always made pesto with just basil. I discovered that adding parsley actually made my recipe better! It adds a nice subtle flavor that pairs perfectly with the basil, garlic and Parmesan cheese.

Once you see how easy this homemade pesto recipe is, I promise you that you will never buy store bought pesto again!

Step 1: Prepare the Homemade Pesto Ingredients

cutting board with fresh basil, parsley and garlic on top

For this easy homemade pesto recipe you will need fresh basil and parsley. You cannot use dried herbs.

Ingredients:

  • 4-5 sprigs of fresh Parsley
  • 4 springs of fresh Basil
  • 4-5 cloves of garlic
  • 1/2 cup EVOO (extra virgin olive oil)
  • 1/2 cup grated Parmesan cheese

Step 2: Blend all the Homemade Pesto Ingredients

image of blender with parsley, basil and garlic

Step 3: Serve homemade pesto over pasta, veggies, fish or meat

This easy homemade pesto recipe is so versatile. I love to serve it over pasta for a simple and quick meal. My children love when I saute shrimp in the pesto mix and then add that over a pasta dish. I have most recently added it on top of veggie burgers and this has become my new favorite way to spice up a meal!

Homemade pesto on top of veggie burger with avocados and tomato slices

Above: Veggie burger topped with avocado, tomato slices and fresh pesto

Below: Pesto added to bow tie pasta

Homemade fresh pesto over bow tie pasta

Tip when making Homemade Pesto:

This post contains amazon affiliate links for your shopping convenience. As an Amazon associate I earn from qualifying purchases.

Double the recipe and you will then have extra homemade pesto to freeze. The simplest way to freeze pesto is to add it into ice-cube trays. Then when you want to make homemade pesto another night, you can simply defrost 2-3 cubes and keep the rest frozen. I love the ice-cube trays linked below from Amazon, because they have lids which make freezing so simple!

Ice Cube Trays – CASELAND Easy Release 2 Pack Silicone 15 Ice Trays with Spill-Resistant Removable Lid Stackable Durable and Dishwasher Ice Cube Molds BPA Free
simple candice logo

Join the Simply Candice Community for more simple recipes, modern farmhouse decor ideas and easy mindfulness activities.

Home Decor

How to Create a Family Command Center

One way to simplify your home is to create a family command center. This is a place where you can conveniently store everyday items. Family command center walls can not only be a way to keep your family organized, but it can also be a stylish statement wall in your home. A place for you to show off your style while being organized at the same time!

When designing our families command center, I wanted a place where I could hang our keys, school lunch boxes and book bags, as well as a place to put all of the important papers that come home from school. In addition, with juggling 5 schedules, I wanted a place to keep track of all of our family activities. The calendar keeps us all on the same page and allows each family member to see the months scheduled appointments and commitments.

However, I did not want the space to look cluttered or in other words a “hot mess!” So by creating a command center wall you get the opportunity to design a functional, but also stylish place.

Here is a 4 step guide to creating a stylish and functional family command center.

This post contains amazon affiliate links for your shopping convenience. As an Amazon associate I earn from qualifying purchases.

Creating a Family Command Center

Step 1: Decide on the Purpose of the Space

The 1st step to creating a family command center is to decide what you want the space to hold. For example, are you looking for a place to store bags or coats? Do you need a calendar for appointments? How about a place to hold your keys or more importantly now all the masks we have! Once you decide on what you want to store in the space you have, then you can begin the design process.

Step 2: Begin Designing the Space

Now that you now what you want to store in your family command center, you can begin to pick out the functional pieces. I started with the “stay awhile” sign (shown above) and began to choose decor and organizational pieces that matched the sign. I find that the best place to begin when designing a place in your home, is to choose 1 piece. Possibly a picture or sign or piece of furniture that you love and then search for coordinating pieces to match. In other words, you need your “inspiration” piece. Once you find that piece you can’t live without, then you have your inspiration and you can begin to pull together your whole design look or theme.

Hearth & Hand with Magnolia Door Sign/Wall Art (Stay Awhile Sign Cream)

Step 3: Choose your Layout

Now that you have chosen all of your pictures and organizational wall pieces, then lay them all out on the floor and choose your wall layout. It helps to move the pieces around to see a few looks before deciding on the final product. Tip: I find that laying all of the pieces together on a flat surface, helps you to see how it will look on your wall, without messing up your walls!

Step 4: Build the Command Center Wall

It is now time to hang up all of your items and pictures. Once you have all of the pieces hung up on the wall then you can begin to decorate and organize. Have fun with your design style!

Amazon Links

Hearth & Hand with Magnolia Door Sign/Wall Art (Stay Awhile Sign Cream) U Brands Magnetic Chalkboard, 30 x 20 Inches, White Wood Frame (2073U00-01), Black

This post contains amazon affiliate links for your shopping convenience. As an Amazon associate I earn from qualifying purchases.

Target Links

Welcome Wood Key Holder

(I am not a Target Affiliate)

Lunch/Dinner Recipes

Easy Garlic and White Bean Hummus

This easy garlic and white bean hummus is so simple! It takes less than 5 minutes to make and will last about 1 week once refrigerated. If you like your hummus a bit more on the spicy side, like me, then add 3 garlic cloves, but for a less spicy and more mild hummus use 1-2 cloves of garlic instead.

This simple and quick recipe is great served as a delicious appetizer or as a tasty, healthy lunch. The best part is I promise your kids will not even know they are eating beans and this quick and easy recipe will become a requested family favorite!

Ingredients

  • 1 can cannellini beans
  • 1 spring of fresh parsley
  • 2-3 cloves of garlic
  • 1/4 cup extra virgin olive oil (EVOO)
  • lemon juice (about 1/2 lemon squeezed)
  • salt and pepper to taste

Directions

  • Drain and rinse the cannellini beans
  • Blend all the ingredients together in a blender

Blend until smooth and creamy. If too dry add more EVOO, until the hummus has a smooth consistency.

Serve with pita chips or sliced vegetables of your choice. Enjoy!

Shop Ingredients:

Bush’s Best, Cannellini Beans White Kidney Beans, 15.5oz Can (Pack of 6) Filippo Berio Extra Virgin Olive Oil, 101.4 Fl Oz

This post contains amazon affiliate links for your shopping convenience. As an Amazon associate I earn from qualifying purchases.

Mindfulness Activities

How to Take a Mindful Break

Taking a mindful break throughout the day is so important. For many of us though, we often do not build in any time to take a mindful break. Building in time for a mindful break into your day is as important as making time to eat. It can also be as quick as 10 minutes! Giving yourself 10 minutes to do a quick mindfulness activity will overall decrease your stress over time and increase feelings of happiness and purpose.

Step 1:

Decide what part of your day is the best time to build in a mindful break. Maybe in the morning before your work day begins. For others it may be at the end of the day or simply during your lunch break.

Step 2:

Choose a mindful activity. Types of mindful activities include: yoga, meditations, reading, taking a walk outdoors or simply taking your lunch break outside. The key though for any of the activities that you choose is to be present and in the here and now. So, turn off your phone. Put aside that “to-do” list. I promise you that your phone and all of your “to-do’s” will still be there in 10 minutes. Check out my pin below with ideas to choose from for your mindful activity:

There are so many great free resources on YouTube for 5 minute guided meditations, simple chair yoga stretches and 10 minute guided body scans. Another site that I love for guided meditations and body scans is Calm.com. You can choose from 3 minute to 30 minute mindful exercise’s. (I am not affiliated with Calm.com, just truly love this resource).

Step 3:

Focus your attention solely on the mindful activity that you choose. Let yourself enjoy 10 minutes of un-interrupted time to unwind and destress.

Step 4:

Make this a routine. Build in time regularly into your schedule for a mindful break. Once this becomes part of your routine, it will then become a habit. By creating a positive habit, your body will automatically know what to do the next time you are stressed or overwhelmed.

Breakfast Recipes

Easy 2 Ingredient Breakfast Recipes

In my home weekday breakfast time can be pretty hectic. I am always looking for simple and easy semi-homemade recipes to make that are also quick to create. I am going to share with you some recipes that are not only easy, but they only need two main ingredients! These are two of my kids favorite breakfast choices and they are so incredibly simply! I mean, can you get any easier than 2 main ingredients?!

1st up is the egg-less breakfast sandwich. I first tried this in my attempt to be a bit healthier and I was looking for an alternative to always eating eggs in the morning. Not that there is anything wrong with eggs, I love them…probably too much! So, I came across a recipe that used chickpea flour instead of eggs. I was a bit hesitant, wondering how the taste would be, but let me tell you…you don’t miss the eggs!

The best part about this recipe, besides it only having 2 main ingredients, is that you can make as little or as much batter for the sandwich as you like. When I am only making one for myself I use 1/4 cup for each ingredient. When I am making two I use more, but however many you are making you will always use equal parts. So for example 1/4 cup and 1/4 cup or 2/3 cup and 2/3 cup.

Easy 2 Ingredient Egg-less Breakfast Sandwich: 1 serving

1/4 cup chickpea flour

1/4 cup water

1/4 teaspoon salt

Cooking oil for the pan (about 1 tablespoon)

Optional toppings:

Shredded cheese (your choice of cheese) I like cheddar

Sliced avocados

Salsa

Directions:

1. Add in the water slowly, so that you do not have lumps with the chickpea flour. Whisk the batter until smooth.

2. Heat your oil in a pan on medium low heat.

3. Add your batter and let it cook for 3-4 minutes. You will see it turn a translucent color when fully cooked and the bottom will be slightly brown.

4. At around the 3 minute mark you can choose to add some shredded cheese in the center of the “crepe” (optional). If you add cheese then use your spatula to fold up each side of the “crepe” to have it look more like a folded burrito.

That’s it! You can now choose to add some toppings. I love to add sliced avocado on top and sandwich the egg-less crepe between two slices of sour dough bread. Or you can eat it without any bread and add salsa on top of your “crepe” (with the avocado) for added flavor. There are so many possibilities for creative toppings! Have fun and enjoy this simple 2 ingredient recipe!

Easy 2 Ingredient Chocolate Croissants Recipe

Every time my kids get the opportunity to go to a local bakery, they order chocolate croissants. I thought to myself, there must be a simple way to make these at home for a weekday or weekend treat for the kids, without having to go to the bakery every weekend.

Well…your kids are going to love this breakfast treat and it literally is only 2 ingredients! This cannot get any simpler and your kids will think you are an incredible baker…which you are! When I first made these for my close friends’s children, they went home raving about “Aunt Candice’s chocolate croissants.” When asked how I make them I was almost too embarrassed to admit how easy the are!

Here is what you will need:

Ingredients – servings 8

Pillsbury Crescents or Annie’s Organic Crescent rolls

Chocolate chips (mini or semi-sweet chocolate morsels)

Directions:

1. Preheat your oven to 375 degrees

2. Roll out the crescents flat on a baking sheet. Add your mini or semi-sweet chocolate morsels. Roll up the crescents and add 1-2 chocolate chips on top (mostly for appearance).

3. Bake for 7-9 minutes

Ta-da! You just made easy semi-homemade chocolate croissants! I hope your family will enjoy these simply easy breakfast recipes as much as my family!

Shop Ingredients:

Bob’s Red Mill Chickpea Flour, 16 Ounce Enjoy Life Semi Sweet Chocolate Mini Chips, 10 oz

This post contains amazon affiliate links for your shopping convenience. As an Amazon associate I earn from qualifying purchases.

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Mindfulness Activities

How to Practice Mindfulness Outdoors

Fern plant with outdoor dried leaves

Incorporating mindfulness into everyday outdoor activities will help you de-stress and enjoy life more. Learning how to practice mindfulness outdoors can be so fun and simple. So how do you begin? First you start living in the here and now. In other words, being mindful simply means that you are focusing on the present moment.

Take a Mindful Walk

One way to incorporate mindfulness into your everyday outdoor actives is to take a mindful walk. As you begin your walk, begin to focus your attention solely on the walk and being outdoors. Take a deep breath and notice what you smell. Maybe you simply smell fresh air, or the scent of a blooming flower and if you are walking in a city, maybe you can smell food from nearby restaurants. No matter what you smell, take a moment to acknowledge your sense of smell with a deep breath. Second, with your next breath take note of something you can see. Focus on that object and take a mindful breath.

As you take your next mindful breath, close your eyes and focus your attention on something you can hear. Let all of your attention go to the sound you hear and take another mindful breath. As you continue your walk take note of being in the present moment with your breaths. You are not thinking about all the things you need to do or looking on your phone. Instead you are living in the PRESENT moment by only thinking about what you can hear, see and smell on your mindful walk.

outdoor walking trail in the lush woods
The trails in our backyard

If you are walking with your kids, talk about what you hear, smell and see as you walk together. This will help teach your children about being mindful outdoors. The incredible thing about children, is that they are naturals at being mindful. We are just there to help guide them in understanding how being mindful can help them calm down when they are worried or nervous.

Go on a Mindful Scavenger Hunt

A fun activity that teaches children how to be mindful when outdoors, is to go on a mindful scavenger hunt. This is an activity that you have probably played before, either with your children or as a child yourself, but maybe did not realize that this is a perfect way to teach your kids how to be mindful. When you really think about it, scavenger hunts are all about focusing your attention on finding objects and therefore being fully present in the here and now.

Snag your FREE simply mindful scavenger hunt printable below by adding your email to the link.

Practice Mindfulness Outdoors: Mindful Gardening

Mindful gardening is another way to incorporate mindfulness into an activity you already do outdoors. To begin, when you are planting or weeding in your garden, notice how the soil and plants feel. Then take a mindful breath and only think about what you can feel through your sense of touch. Second begin to notice all of the smells around you. Take another mindful breath as you focus on all of these outdoor scents.

outdoors picture featuring lavender plants, blue water bowel and green trees

One trick I always use to bring myself back to the present moment is to focus on my 5 senses. For example, as you begin to notice objects you see, take a mindful breath. Then as you focus in on sounds you can hear, take another breath. Continue to take mindful breaths as you engage all of your senses. I promise you will begin to feel calmer and more grounded.

Home Decor

How to Choose your Design Style

Living room with white washed brick fireplace, two sitting chairs, navy and white pillow and white faux fur blanket.

Designing your own space can be so exciting, but also very overwhelming. I remember decorating my 1st home and telling everyone that my style was very eclectic, but in reality I now realize that I didn’t really have a clear style or vision at all! As I mentioned in a previous post, when I had the opportunity to redesign our space, I wanted to make sure my design style was very clear and that it connected and flowed throughout the house.

The key I feel to a good design space is having each room in your house connect in some way. Either with the paint color, furniture or decor themes. For our house we choose to go with the same color on the walls throughout the house. Our choice was Gray Owl by Benjamin Moore. This helped to create a neutral palette in our home, so that we had the freedom to add color with decor and furniture. Plus this provides you with the flexibility to change your style easily in the future by switching out furniture and/or decor.

Design Style Theme

So what is the first step when designing your space? I would suggest that you pick your design style theme first. Take some time to go through pictures in home magazines, or images on Pinterest and other web browser sites. There are so many different design theme styles. Once you have in mind your design theme, then you can begin to choose your colors, furniture, layout and decor elements.

My design style theme is modern farmhouse. I wanted to create a space where it did not feel cluttered and instead was light, simple and included lots of modern farmhouse touches. Modern farmhouse has become more recently popular due to it’s contemporary take on a older rustic style. Bringing in cozy blankets and wood accent pieces adds warmth and the contemporary modern farmhouse style theme. I love to add in texture with faux fur blankets and accent pillows. My favorite trick for pillows and a way to save money when you want to change out the colors or style, is to keep your pillows and just order new covers. Plus when you have pillow covers with zippers, you can take them off for easy cleaning!

This post contains amazon affiliate links for your shopping convenience. As an Amazon associate I earn from qualifying purchases.

Modern farmhouse living room with navy furniture, light gray walls, white farmhouse ladder on wall, whitewashed brick fireplace, faux fur blankets and navy and gray pillows.
The antique ladder brings a simple farmhouse touch into the space.

Decorating your Space to Match your Design Style

After you choose your design style theme, the fun begins! Choose your paint color(s). Once you have your paint picked out then start to choose your furniture. This is where I decided to add my color, since my wall paint was very neutral. I went with navy and gray and then brought in warm tones with the wood floor and various natural wood furniture and decor pieces. Many times when I am designing a space, I may find one item that is my inspiration for the whole space. Such as a simple pillow or picture that you want to display. Once something inspires you, go with it and collect other decor items as you go along.

One thing to remember is, you do not need to rush to buy items just to finish a room. Take your time. It is OK if your room is not completed all at once. Let your vision and style grow. What is more important is to love every piece that you add to your space. Have fun and enjoy simply decorating!

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Shop this Design Style Look: Amazon links

HWY 50 Decorative Throw Pillows Covers Embroidered Navy Blue and Light Gray Square Pillows Covers Cushion Cases for Couch Sofa Living Room Farmhouse Accent Geometric Floral Decor 18 x 18 inch 1 Piece Chanasya Fuzzy Faux Fur Falling Leaf Embossed Throw Blanket – Super Soft and Warm Lightweight Reversible Sherpa for Couch, Home, Living Room, and Bedroom Décor (60×70 Inches) Gray and White Luxury Plush Faux Fur Throw Blanket, Long Pile White Throw Blanket, Super Warm, Fuzzy, Elegant, Fluffy Decoration Blanket Scarf for Sofa, Armchair, Couch and Bed, 50”x60” Booque Valley Throw Pillow Covers, Pack of 2 Super Soft Elegant Modern Embossed Patterned Gray Cushion Covers Throw Pillow Cases for Sofa Bed Car Chair, 18 x 18 inch(Grey) TINYSUN White Grey Boho Decorative Throw Pillow Covers Set of 2,Super Soft Woven Tufted Velvet Pillowcase with Tassel Classic Wave Line Pattern Fall Floor Pillow for Sofa Couch 18×18 Inch,Grey Line Quatrefoil Laser Cut Pattern Lamp Shade 14x14x10 (Spider) – Springcrest Creative Co-op DA1901 Decorative Painter Wood Blanket Ladder, White
Mindfulness Activities

How to Create a Relaxing Bedtime Routine

Creating a relaxing bedtime routine is as important as our morning, school or work routines. Routines create good habits and help us maintain skills we need throughout the day and sometimes in life in general. When you do something consistently, it then makes it easier to do even when you are upset, anxious or worried.

So what does your typical bedtime routine look like? An adult bedtime routine may be very different than the routine we put into place for our children. However, there are some aspects of both routines that can be accomplished together as a family. In my house we typically end the night by reading a bedtime story.

Add Mindful Meditation into the Bedtime Routine

However, have you ever thought about including a brief meditation with your kid(s) before they go to sleep? Reading a bedtime story can be very relaxing and enjoyable. You do not need to give this up, instead you can simply add a mindful mediation into your established routine. Teaching our kid(s) how to wind down is so important and learning about mindfulness and meditation is the perfect way to do this.

Sometimes right before you go to sleep, you may begin to worry about the next day. Maybe you find it hard to go to sleep or stay asleep. This is because as soon as we begin to attempt to go to sleep, that is when our brain quiets down for the day. With this, some of us may experience anxiety because our mind is no longer actively engaging in all of the tasks it was busy doing during the day. This is also a time that our kids can begin to feel a sense of anxiety too, but they may not have the words to express this yet. You may hear them say instead “my belly hurts” or “I can’t go to sleep.”

Relaxing Bedtime Routine with Meditation

One way to help with bedtime worries is to practice a short meditation every night. When you make this a routine, you begin to teach your body how to feel calm instead of worried. Then when you are worried, you will already know what to do.

There are so many great meditations available on the internet, but one site that I really love to use is calm.com. I love how this site has many different types of meditations to choose from. (I am not affiliated with this site, nor receive any compensation, I just truly love it). You can do a 2 minute meditation or a 10 minute mediation. No matter how long you choose to mediate before bed, make this a family activity. Do this together with your kids before bed and you will find that this is a perfect addition to your current bedtime routine.

Relaxing Bedtime Route with a 5 Senses Exercise

And for those nights that the whole bedtime routine is not possible, you can try to do a calming activity before bed instead, such as a mindful grounding exercise. One that I love is the 5, 4, 3, 2, 1 exercise. You begin by getting in a comfortable position and then you focus on 5 things you can see. With each one take a deep breath in between. Then you notice 4 things you can hear, 3 things you can feel, 2 things you can smell and finally 1 thing you can taste. Bringing your awareness to your senses, helps you to feel grounded and calmer. With teaching your children about grounding, it will provide them with a way to be more present and in the moment. This is all part of mindfulness and being simply mindful.

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