BELLY BUDDIES
Belly Buddies is a wonderful mindfulness exercise that teaches our little ones the importance of taking
care of ourselves and that we each have a safe and peaceful place inside us. This exercise is one I use with my
very own children at night time before bed, it’s a part of our bedtime routine. Not only does it help calm
them before bed, but again, their focused attention on the rising and falling of their belly buddy helps
exercise that attention and awareness muscle.
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Pick out a belly buddy or an item that has some weight to it, this could be a small stone or a small
stuffed animal.
Lay flat on your back and place your belly buddy on your still body.
Play the song “Breathing in, Breathing out” by Betsy Rose (you can find it on itunes or youtube) or any
other calming or soothing song for about 4-5 minutes.
Feel the belly buddy moving up and down as you breathe in and breathe out.
Any calming exercise is best to introduce and practice with your child when they are already calm.
Children as well as adults find it difficult to learn something new when they are experiencing overwhelming
feelings. Never force or demand that your child use a calming method, that only adds more pressure.
However, it would helpful to have a picture or poster of the method to remind the child that it is an option if
they find themselves stressed or overwhelmed with unpleasant emotions.
Not only will your little ones benefit long-term from a consistent mindfulness practice but you’ll soon
start to notice in them some immediate benefits as well, such as improved concentration, stress reduction,
increased empathy, better mood, improved sleep, more compassion, decreased anxiety, over-all sense of
well-being, and loving kindness.
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