Mindfulness Activity

BLUE

1

Beach Visualization - 

Close your eyes & visualize the perfect beach. Imagine the feel of sand and sand and the sound of seagulls. 

What else can you visualize?

2

Without talking, imagine eating a snack slowly. As you pretend to eat, close your eyes. Think about all the sensations, tastes, & textures you experience. 

Think about all the sensations, tastes, & textures you experience. 

3

.

Breath of Fire - 

Sit comfortably in a chair or on the floor. Relax your stomach muscles. Blow out fast like you are blowing out a candle

Continue for 20 quick breaths. Take a break & repeat. 

4

Walking Meditation - 

Find a place to walk back & forth in a line. As you walk, slowly lift your foot and place your heel on the ground.

 

Feel the body weight shift into that foot. Continue with the other foot, thinking about the steps as you go.

GREEN

1

Floating on a Cloud - 

Sit in a comfortable position. Close your eyes. Imagine you are floating on top of a cloud.

 

Relax all your muscles and let the cloud control your weight. 

2

Slow Breaths - 

Sit up straight in a comfortable position. Relax your abdomen muscles. Slowly breathe in, filling your lungs with oxygen.

 

Hold at the top and slowly release your breath until your lungs are empty. Continue 10 times. 

3

Mindfulness Break - 

Sit in a comfortable position and relax your body. Close your eyes. Focus on slowly breathing in & out. Try to not think of anything specific. 

If a thought pops in your head, just let it go. Continue breathing in & out. 

4

Mindful Listening - 

Listen to a piece of music. Close your eyes & just focus on the music. Observe the sounds, tone rhythm, & volume of the music. 

Think of how the music makes you feel. 

VIOLET

1

Mindful Observance - 

Pick any object in the room. Focus all of your attention on that object. Observe what it looks like, what shapes it has, the color, how it moves, & how it makes you feel. 

Continue focusing for 2 minutes. 

2

Sky Writing - 

Extend your arm out into the air. Using 2 fingers, begin writing your name in huge letters in the air.

 

Continue drawing and writing in the air for at least 2 minutes. 

3

Strike a pose - 

Stand up. Pose in any way you'd like. Hold that pose without moving. 

Keep your body, eyes, & mind completely still. 

4

Count to 10 - 

Sit in a comfortable position. In your head, slowly count from 0 to 20. As you count each number, take a breath in & out. 

Then, count backwards from 20 to 0. Try to only think about counting. 

YELLOW

1

5-4-3-2-1 - 

Using the physical space around you, focus on identifying:

 

*5 things you can see 

*4 things you can touch 

*3 things you can hear 

*2 things you can smell 

*1 thing you can taste 

2

Be the Hawk - 

Sit comfortably & close your eyes. Imagine you are a hawk flying over a vast land.

 

Imagine what you can see, smell, hear, feel, & taste as you fly. 

3

World of Color - 

Sit comfortably. Choose any color. Looking around you, find all the things that are that color. 

Then, close your eyes & imagine what else can be that color. 

4

Waterfall Visual - 

Sit in a comfortable position. Close your eyes. Picture a waterfall flowing over a cliff into a stream of water. 

Imagine what you can see, smell, hear, & taste. 

RED

1

Campfire Visualization - 

Sit comfortably & close your eyes. Imagine that you are sitting by a warm campfire outside. 

Picture what you can smell, taste, hear, & feel. 

2

Repeat After Me - 

Repeat the following to yourself: 

I am strong. I am powerful. I believe in myself and my abilities. I am always learning & always improving. I take each moment as it comes. 

"I am strong. I am powerful. I believe in myself and my abilities. I am always learning & always improving. I take each moment as it comes." 

3

Your Top 10 - 

Sit comfortably & close your eyes. As you breathe slowly, think of the top 10 words that describe who you are. 

Picture those words written in your mind. 

4

Blowing out a Candle - 

Imagine there is a candle burning in front. Take a deep breathe in & slowly breathe out.

 

Breathe so carefully that you will not blow out the candle. When your lungs are empty, start again. 

ORANGE

1

Dandelion Wish - 

Imagine that you have a dandelion in front of you. Slowly breathe in & breathe out as you blow the seeds all around. 

After you exhale, make a wish. Repeat 5 times. 

2

Forest Visualization - Sit comfortably and close your eyes. Imagine that you are walking through a dense forest with trees all around.

Picture what you can feel, see, hear, taste, & smell. 

3

Be the Tree - 

Stand up & close your eyes. Imagine that you are a strong tree grounded in the earth. Let your limbs hang down as your trunk is firmly planted in the ground. 

Feel the sensations around you. 

4

Quiet Coloring - 

Using coloring pages or blank piece of paper, quietly color on your own. Don't judge your artwork - theres is no right or wrong. Try not to think of anything specific. 

If a thought pops in your head, let it go. Just color.