Hear My Dear! Mindfulness for Kids

Make an Eye Pillow and Listen

Have you ever introduced your child to mindfulness? Mindfulness for children can be a wonderful activity to help them slow down—and it might even give you a moment of quiet in your household or classroom.

Mindfulness helps improve focus. In today’s fast-paced world, filled with constant screen-time entertainment, children’s attention spans and patience can diminish if not actively nurtured.

Remember when you were younger, waiting for your PC to boot up, or for a friend to call your house phone to arrange a playdate?

Those little moments of waiting—moments of stillness—are less common now. Help your child become more comfortable with quiet, reflective moments (where imagination and creativity can ignite) and try this activity!

Part One: A Creative Activity – Make an Eye Pillow from an Old Sock

Materials needed:

1. An old sock, washed please!

2. Uncooked rice

3. A cup

4. A spoon

5. Lavender essential oil

6. Sewing kit with scissors

Instructions:

1. Explain to your child that you’re making an eye pillow. It will be heavy and dark, helping keep their eyes closed during the upcoming mindfulness activity, “Hear My Dear.”

2. Let your child measure out 2 cups of rice and add a few drops of lavender essential oil. Have them stir the rice to spread the scent evenly, then encourage them to smell the calming, scented rice.

3. Help your child fill the sock with the rice, checking that no grains escape.

4. Depending on their age and motor skills, either you or your child can sew the sock closed. If they’re too young to sew, do it yourself while explaining each step. Watching you work is just as valuable as doing it themselves. Reinforce the idea that good things take time!

5. Once the sock is securely sewn, let your child test it to ensure no rice escapes. Congratulations—you’re ready for the mindfulness activity!

Part Two: Mindfulness Activity – “Hear My Dear”

This activity helps children connect with their sense of hearing.

1. Choose a nature sound: Ask your child what nature sound they’d like to hear, such as a river, tropical birds, ocean waves, wind in the trees, a rainstorm, or dripping water.

2. Set up a cozy corner: Create a comfy area with pillows, blankets, and their favorite teddy bear. Have them lie down with their homemade calming eye pillow.

3. Find the sound: Play their chosen nature sound softly on Spotify or YouTube.

4. Engage their hearing: Start the sound at a very low volume. Ask them to give you a thumbs-up when they can hear it.

5. Immerse in the sound: Encourage them to focus entirely on the sound, filling their bodies and minds with it. You might tell a story that fits the sound or simply let them follow the rhythm of nature.

The duration of the activity will depend on your child’s age and attention span.

Bonus Tip: Mindfulness for You, Too!

This activity isn’t just for kids—it’s a great opportunity for parents or caregivers to join in. Snuggle up, relax, and take a mindful break together!