Children's Mindfulness Meditation: Fall

The beautiful colors of fall, the crisp air and the anticipation of scrumptious pumpkin pie are delicious invites to a fun kids' mindfulness meditation.

The following meditation and activities take kids ages six to twelve to a pumpkin patch, where we explore fall the sensory way. 

Feel free to adapt the meditation and activities to your child's needs. 
This meditation and activities are ideal for both, individual children, as well as groups of students.

Note to parents and teachers: The meditation is structured in three parts. 

We will start with a warm-up activity. The meditation is next. Then, we conclude with a Follow-up activity. 

Approximate duration (all activities included): 15 - 30 min.

What you need:
  • Photos, pictures, images, books, or magazines of fall related things such as pumpkins, leaves, etc. 
  • Optional: relaxing music.
  • Optional: a quiet space, a carpeted area or a yoga mat where your child can get comfortable or lay down for meditation.
Are you ready? Let's begin!

1. Warm-up activity: Introduction of topic
As a warm-up and introduction of the topic look at pictures or books about fall, pumpkins, etc. 
Talk about what you see in the pictures. Talk about color, shape, size, etc.

Ask questions like:
  • Can you remember a time when you visited a pumpkin patch? Please share your experience!
  • If you were a leaf in fall, what color would you be?
Give children time to think and answer each question!

2. Mindfulness Meditation:
Encourage but do not force children to close or cover their eyes during the meditation. 

Have children choose their own meditation posture, for example sitting, or laying down. Let them choose a meditation position they feel most comfortable with.

Meditation Script: 
Read in a slow, relaxed voice. Take pauses. Give the kids time to visualize what they just heard.
Optional: Play relaxing music in the background

Beginning of script:

"Imagine walking by a colorful pumpkin patch on your way home.

The pumpkins are beautiful and bright orange, with shades of yellow and red. 
Look at the different colors and sizes of the pumpkins.

A light breeze rustles the leaves of the trees that are lining the pumpkin patch. 
You feel the fresh autumn air on you skin, and in your hair.

Take a deep breath in.
Then, exhale.

Keep breathing in and out. 

Notice when you inhale how the air touches your nose, and then fills up your lungs and belly.

When you exhale, feel your tummy and chest gently push out the old air so there is space for the incoming, new air.

Keep breathing in and out. 

There is a little garden gate for you to step through, and enter the pumpkin patch.

In the middle of the patch is a small bench. 
Go ahead, walk over to the bench. 

Feel how the earth feels under your feet
Is it soft? Hard, maybe? 

When you reach the little bench, go ahead and take a seat. 

Notice how you feel. 

Take a deep breath in, and out. 

From your seat, you can see the leaves of the trees moving in the gentle breeze.

Every once in a while you can observe a leaf detach from its branch, and gently and slowly glide to the ground. 

Gently, and slowly.

One of the leaves flys over to you, and lands right by your feet.
Go ahead, and pick it up.

How does the leaf feel in your hand?
Notice its texture and color. 

Hold it closer to your face.
What does it smell like?

What does it feel like when you touch it with your cheek?

Does it feel different in your hand than on your cheek?

Gently hold the leaf in your hand.

You can put it back on the ground and leave it at the pumpkin patch.
Or, you can take it home with you.

When you are ready to leave the pumpkin patch, step through the garden gate and close it behind you.

Thank yourself for all your good work.
Send a smile to the Universe as a thank you for your time at the pumpkin patch.

Notice how you feel.

When you are ready, slowly open your eyes, and stretch a little, feeling fully alert, yet very relaxed. "

End of script. 

After you finished reading, give children time to slowly "wake up" and stretch. When all children are fully alert, continue with the follow-up activity below.

3. Follow-up Activity: 
Discuss what children experienced during the meditation. Talking about the experience can help with processing thoughts and feelings, and thus, deepen the effects.

Here are ideas for conversation topics:
  • How are you feeling?
  • What was your favorite part of the story?
  • What did you experience during the meditation? For example, what did you see, hear, or feel? 
  • How will you use what you experienced in this meditation and your daily life? Concretely, when, where, and how will you use it?
Please remember: There are no wrong answers. Simply thank children for contributing to the question, or ask them to describe the experience further.

Now, let me know: What was your experience with this meditation? What was your child's, or your students' feedback?

Please leave a comment in the comment section below. I am always happy to hear from you!

With warm regards,
P.S. Want more? Try these fall mindfullness exercises for kids. You'll find fun activities your child will love. Enjoy! 

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