Listen to the Bell Toll (activity)

Sitting still and focusing can be a challenge. Regardless of age, our monkey brain bubbles up and tries to distract us with a flurry of different thoughts and feelings. As a parent or guardian, trying to convince a young child to sit and focus can be just as challenging as it can be for an adult. So what can we do? Utilize the power of sound. Keeping your attention on a breath can be difficult for some of us, but sound is something that is both easily accessible and easy for many people to focus on, especially for children.

This is a wonderful activity to practice as part of an end of day wind down routine for children or adults. If you don't have a routine in place, this activity is a great place to start. You can also use it to help enhance listening and focusing.

How to Do It?

Basic Mindful Listening

You can have your children (or child) do this with eyes open or eyes closed. If this is your first time, try it with eyes open at first, then do it again, explaining that if we close our eyes we might be able to hear it better.

I’m going to ring this bell. Listen to the sound it makes until you can’t hear it anymore. When the sound stops, raise your hand.

Your children (or child) may be eager to ring the bell right now. If so, go with it! Show them how to ring it, give them the words (above) to say to lead you in mindful listening. This is the practice!

Ringing the Bell Once – Counting Breaths

You’ll want to ring the bell hard for this one, so it’s note is sustained long enough for your child to take a few breaths. It takes a lot of focus to pay attention to the bell and count breaths, try it yourself!

I’m going to ring this bell. Count how many out-breaths you take before it stops ringing. Breathe in and say in your head “in”, then breathe out and count in your head “one.” Breathe in “in”, breathe out “two”, and so on.

Don’t forget to ask them how many breaths they took. See if the number changes after you repeat this exercise a few times.

Ringing the Bell Multiple Times – Counting Silence

Similar to counting bells, you’ll want to ring the bell a few times at random intervals. This exercise is great for maintaining and building focus, especially when it follows the counting bells exercise.

I’m going to ring this bell a few times over the next minute. Count how many periods of silence there are while you sit and breathe.

You can decide how many minutes you would like to make this exercise. The more time spent focusing, the more challenging the exercise becomes.

Benefits:

Children will develop concentration, listening skills and patience. Incorporating this activity at home will help the child develop a settled and mindful nighttime routine.

#satuppada #mindfulness #mindfulness #sati #mindfulkids