Self Regulation
Activity 1 

Self-Regulation Part 1

“Listening to My Body” By: Gabi Garcia __________________________________

Activity: Listen to your body: Pause and check-in with yourself. 

You can pay attention to: 

1. Your heartbeat (gentle, pounding, fast, slow)
2. Your breath (long/short, deep/shallow, breathless, slow/fast)
3. Your muscles/belly (butterflies, tight, tense, soft, hard, strong, weak, heavy, light)
4. Your energy (energized, alert, calm, relaxed, shaky, tired, sleepy, buzzing, wiggly, rested)
5. Your temperature (hot/cold, warm/cool, icy/burning, sweaty)
6. Something else (hungry, thirsty, comfortable, full)                                                   There are many different sensations.

What sensations do you feel right now?

Bonus: Draw a picture of yourself doing something that makes you feel calm, safe, or loved. 

Check out this link to find some additional activities!

Activity 2                

Self-Regulation Part 2

“The Wolf Who Learned Self-Control” By: Orianne Lallemand ___________________________________

Questions to think about: 
1. What does self-control look like?
2. What does self-control sound like? 
3. What does self control feel like?

People practicing good self-control:
a. Think before they act.
b. Control their temper. 
c. Make good choices.
d. Follow through with plans and tasks. 
e. Behave, even when no one is looking. 

People practicing self-control make statements like:

“I feel angry, I need to calm down.”
“I will play video games, after I finish my homework.”
“I know there is a reason for rules, so I obey them.”

“I have to finish my chores before I can watch T.V.
“I’d love to eat all of the cookies, but I am only going to have one.”

When self-control is practiced, a person:

Feels a sense of accomplishment when reaching a goal. 

Enjoys the trust of others.

Feels more equipped to handle unexpected problems. 

Makes and keeps friends easily.
Activity 3                                    

Self-Regulation Part 3

“Even Superheroes Have Bad Days” By: Shelley Becker __________________________________

Questions to think about: 
1. How might you know if someone is having a bad day?
2. How can you help others when they are having a bad day?
3. What can you do when you have a bad day?

Activity 4                                
Body Scan

The body scan is a key practice in mindfulness, and an easy one to teach to children.

1. Have your child lie down on their back on a comfortable surface and close their eyes;
2. Then tell them to squeeze every muscle in their body as tight as they can.
3. Tell them to squish their toes and feet, squeeze their hands into fists, and make their legs and arms as hard as stone;
4. After a few seconds, have them release all their muscles and relax for a few minutes;
5. Encourage them to think about how their body is feeling throughout the activity (Roman, 2015).

This simple exercise gets kids to be more aware of their bodies and helps them find a way to be present in the moment.

Activity 5

Brain Break- Focus Potion

Try doing some yoga stretches and make a magic potion that will help you focus on what you are doing next!

Activity 6

How to Beat Nerves! - Cosmic Kids Zen Den - Mindfulness for Kids ___________________________________
Questions to think about:

1. What are some things that make you feel nervous or worried?

2. What clever ways did you learn to balance the nervous feelings with calm feelings?

Bonus: Practice the finger breathing strategy along with the video!

Activity 7

Howard B. Wigglebottom Learns It’s OK to Back Away (Controlling Anger)

Questions to think about: 1. Have you ever felt like Howard? 2. How did Howard learn to listen to his body when it was angry? 3. What were some of the things Howard learned to do when his body felt angry? 4. What lesson can you learn from Howard? Activity: On a piece of paper draw an outline of your body. Think about when you feel angry, mark the parts of your body where you feel the anger in red.