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101 Mindfulness Exercises for Children and Adolescents
Presented by: Dr. Dawn-Elise Snipes
Executive Director, AllCEUs

Continuing Education (CE) credits for addiction and mental health counselors, social workers and marriage and family therapists can be earned for this presentation at

~    Core Mindfulness
~    Walking the Middle Path
~    Distress Tolerance
~    Emotion Regulation
~    Interpersonal Effectiveness
~    Mindfulness Exercises
~    DBT Games and Activities
Core Mindfulness
~    Three States of Mind
~    Reasonable: School Brain, scientist, robot
~    Emotional: What your heart says
~    Wise: The logical choice that makes you as happy as possible

~    Example: Animal rescue
~    Example: Extracurricular activities

Core Mindfulness
~    Wise Mind What Skills
~    Observe: Be a detective.  Take in the whole situation.
~    Describe: Name your experiences
~    Participate: Be actively involved in the moment

~    Practice observing, describing and participating
~    Discuss things that would stay in the way of observing, describing, participating
Core Mindfulness
~    Wise Mind How Skills
~    Nonjudgmental: Observable, measurable
~    One mind: Focus on the task at hand. Clear your mind of everything else
~    Do what works
Walking the Middle Path
~    Balancing the ideas of acceptance and change
~    Incorporates
~    Dialectics
~    Both/And
~    Recognizing change is the only constant
~    Validation
~    Active listening
~    Tolerating others
~    Tolerating self
~    Behaviorism
~    Reinforcement
~    Shaping
~    Extinction of maladaptive behaviors

Walking the Middle Path
~    Open your eyes to seeing things from different angles
~    Change is constant.  If it is stressful now; change will happen
~    Find both sides of the spectrum and use a both/and approach
~    Validate Self: Acknowledging what you feel nonjudgmentally
~    Validate Others
Distress Tolerance
~    Activities
~    Contributing
~    Comparison
~    Emotions (the opposite)
~    Push the experience from your mind
~    Think about alternate things
~    Sensations (intense)
Distress Tolerance
~    Self-soothe with the 5 senses
~    Pros and Cons
~    Long term goals
~    Decisional balance

Distress Tolerance
~    Imagery of a relaxing place
~    Meaning
~    Survived similar situations
~    What is important in your life (in comparison, how important is this)
~    Prayer
~    Relaxation
~    One thing in the moment
~    Vacation (mental or physical)
~    Encouragement Helpful statements about self and others
Distress Tolerance
~    Radical Acceptance
~    Life can be tough.  It isn’t fair
~    Some things can’t be changed
~    You don’t have to like it

~    Identify
~    Things you can change
~    Things you cannot change
Emotion Regulation
~    Identify and label primary and secondary emotions
~    Strength
~    Sleep
~    Take care of self
~    Resist unhelpful behaviors/impulsivity
~    Exercise
~    Nutrition
~    Gain mastery
~    Take time for yourself (relaxation/pleasant activities)
~    Healthy self-talk
Interpersonal Effectiveness
~    Cheerleading statements
~    Dear Man
~    Describe objectively
~    Express your feelings
~    Assert your wants and needs
~    Reinforce by creating a win/win
~    Mindful focus on the present
~    Appear confident
~    Negotiate
Interpersonal Effectiveness
~    FAST
~    Fairly treat others: The Golden Rule
~    Apologize when you make a mistake, not for being you
~¬†¬† ¬†Stick to values‚ÄĒWhat is important to you
~    Tell the truth
Mindfulness Exercises
~    Transformation: Creative uses for everyday objects (both/and)
~    Scents and memories
~    Mindful eating
~    Blindfolded awareness
~    Name 4 and 4
~    Create a special place (guided imagery)
~    Distress Hat
~    Emotions collage
~    Nature Observation
~¬†¬† ¬†Hold Ice‚ÄĒPain reaction
~    Self-Esteem envelope
~    A movie about my life (title, stars, main plot)
~    Feelings charades
DBT Games
~    DBT Charms
~    Self-soothing kit
~    Cell phone: Heart rate monitor, knock knock jokes, funny videos, distracting music, sweet images, cathartic/validating images (Grumpy Cat)
~    DBT Jeopardy
~    DBT Infomercials
~¬†¬† ¬†Media DBT ‚Äďshow clips
~    Adolescents are trying to discover
~    Their values
~    Their niche
~    Their goals
~    Adolescents are transitioning from the carefree childhood to trying to become adults
~    Adolescents almost always have a low to moderate level of stress making them more vulnerable to emotional reactivity.
~    DBT helps adolescents gain control over their emotions
~    Mindfulness helps them become aware of the whats and whys of their emotions
~    Most adolescents prefer an indirect approach to learning skills
~    Through skills groups adolescents can
~    Acquire new skills
~    Relate them to something they know
~    Practice them in a safe environment
~    Come to the awareness for themselves why these skills are helpful
~    All of these activities need to be processed and brought back around to how they can be generalized in the real world