Mindfulness-based strategies that target stress-management, pain-management, and quieting often encourage a light focus on the out-breath because that simple shift in attention can ease both physical and mental discomfort.

In the following visualization, we cool strong emotions by filling an imaginary coconut shell with compassion and pouring it over our heads.

We imagine that everyone has a special star with them all the time and learn how just imagining it can help us feel more relaxed and calm.

We play three mindful games in a row to practice paying attention while moving and having fun.

When we get caught in the grip of strong emotions our nervous systems shift to high-alert. Then it’s difficult, if not impossible, for us to be open and flexible, to listen and to learn.  

We learn that focusing on a long out-breath can help us feel more relaxed and calm.

A classic folk song about inner and outer peace for children of all ages.

We sing a song to learn that when we stop and feel our breathing, we feel more calm and focused.

Affectionately known as "breathe-in, breathe-out" children sing this song to help them calm down if they're upset, to concentrate if they're having a hard time focusing, or just for the fun of it.

In this 10-minute guided practice with Susan Kaiser Greenland, we notice how our minds and bodies feel when we stop, breathe, and be.

In this 6-minute guided practice from Susan Kaiser Greenland, children listen to the rain and pay attention to the changing nature of the sounds, breathing, thoughts, and feelings.

In this 6-minute guided practice from Susan Kaiser Greenland, we pretend to rock a stuffed animal to sleep on our bellies to relax our bodies and quiet our minds. As we breathe in, the animal rocks up; as we breathe out, the animal rocks back down.