FOR PARENTS · KIDS

Calming exercises for kids

Thirty-seven short, playful exercises that help a child settle big feelings: breathing games, grounding hunts, courage practice, little rituals for hard moments. Each one takes a few minutes and comes with the words you can actually say — open any card and try it together.

These are the same exercises that live in Lumi, our app for kids. On this page they are written for you, the adult: every step explains what to do and gives you a line to start with. No sign-up needed to read and use them.

The exercises

5-4-3-2-1 DetectiveExplain that when thoughts feel messy, the world around us can seem foggy. To clear the fog, we use “eagle eyes” and find 5…

Look for 5 Things

Explain that when thoughts feel messy, the world around us can seem foggy. To clear the fog, we use “eagle eyes” and find 5 things we can see.

What you can sayLet’s become careful detectives. We need to find 5 clues around us. Can you name 5 things you see? Tell me their colors or shapes.

Touch 4 Things

Now find 4 different things to touch. This brings attention back into the body and the real moment.

What you can sayWhat can your fingers find? Touch 4 different things. Which one is soft? Which one is cold? Which one feels smooth or rough?

Listen for 3 Sounds

Ask your child to pause and listen for 3 different sounds. This helps them focus on the world outside the worry.

What you can sayLet’s turn on super-hearing. Can you find 3 sounds? Maybe a car outside, the clock ticking, or your own breath.

Notice 2 Smells

Looking for smells naturally encourages a deeper breath, which can help the body calm down.

What you can sayTake a slow breath in. What does the air smell like? Can you find 2 smells — maybe a blanket, a book, food, soap, or fresh air?

Find 1 Taste

Finish by noticing 1 taste. This helps the child feel fully connected to the present.

What you can sayOne last clue: taste. You can notice the taste already in your mouth, take a sip of water, or remember the taste of something you like. Now you’re back here, in this moment.

Big HugsInvite your child to pause for a moment and visit a pretend Quiet Island — a place with no rushing, no noise, only the two of you.

Create a Quiet Island

Invite your child to pause for a moment and visit a pretend Quiet Island — a place with no rushing, no noise, only the two of you.

What you can sayLet’s sail to our Quiet Island for a minute. It’s a place where the weather is calm, and we can just be close together.

The Long Hug Rule

Hug your child for at least 20 seconds. Not a quick squeeze — a slow, steady hug that gives the body time to feel safe.

What you can sayLet’s have a long hug and count quietly to twenty. No rush. Let your body feel heavy and safe in my arms.

Two Breaths Together

Invite your child to notice your breathing and slowly match it, as if you are breathing in one rhythm.

What you can sayCan you feel how I’m breathing? My breath in, your breath in. My breath out, your breath out. Let’s breathe like one big calm whale.

Room for Every Feeling

If your child is upset, remind them that the hug has room for the feeling too. Nothing needs to be pushed away.

What you can sayEven if Hurt or Tiredness is here, it can be in the hug too. In our safety circle, every feeling has room.

Melting Ice

End when your child’s shoulders soften or their breathing slows. Notice the warmth and calm that remain.

What you can sayCan you feel the tightness melting, like ice in a warm hand? We can slowly open the hug and keep some of this warmth inside.

Body ScannerInvite your child to lie down comfortably, like a starfish. Explain that a warm, gentle light scanner will move through the body…

Turn On the Scanner

Invite your child to lie down comfortably, like a starfish. Explain that a warm, gentle light scanner will move through the body from the toes to the top of the head.

What you can sayImagine your body is a special superhero suit, and we’re checking how it feels. A soft light scanner starts at your toes and slowly moves upward. You don’t need to fix anything — just notice.

Check the Lower Base

Guide attention from the toes to the legs. Help your child notice sensations without judging them.

What you can sayThe light touches your toes. What do they feel — warm, cool, tingly, heavy? Now the scanner moves up your legs. If it finds tightness, we simply say, “I see you.”

The Secret Middle

Move attention to the belly and chest, where worry, fear, anger, or sadness often show up.

What you can sayNow the scanner reaches your belly and chest. Is anything tight, jumpy, warm, or heavy there? We don’t push it away. We make a little room and breathe softly.

Soften the Armor

Guide attention to the shoulders, arms, hands, jaw, cheeks, and forehead — places that often hold tension.

What you can sayThe light moves across your shoulders and down your arms. Let the shoulders drop a little. Now the scanner touches your face — jaw, cheeks, forehead. Let your face become smooth and calm like a quiet lake.

Whole Body Check

Finish by noticing the whole body at once.

What you can sayThe scan is complete. Feel your whole body from your toes to your head. You are here. You are steady. There is room inside you for many different feelings.

Bridge of TrustExplain that sometimes a feeling inside is trying to ask for something. First, we need to understand what the heart is asking for.

Find the Hidden Wish

Explain that sometimes a feeling inside is trying to ask for something. First, we need to understand what the heart is asking for.

What you can sayLet’s imagine a small visitor inside you is tugging your sleeve because it needs something. What might it want — a hug, help, playtime, rest, or someone to listen?

Build the First Pillar

Teach the simple request formula: “I feel… and I need…”

What you can sayTry saying: “I feel sad, and I need a hug,” or “I feel tired, and I need help.” That is the first part of your bridge.

Add the Kindness Filter

Explain that a bridge becomes stronger when we use a calm voice and kind words.

What you can sayNow let’s make the bridge stronger. Add “please” and use your kind voice. A kind request makes it easier for the other person to walk across the bridge toward you.

Pass the Turn

Use a toy or ball. Whoever holds it builds a bridge with words, while the other person listens and repeats what they heard.

What you can sayNow I’ll try: “I feel tired, and I need help cleaning up, please.” Then you can say, “I heard you.” That means the bridge worked.

When the Answer Is Not Yes

Explain that even if the request cannot be met right away, asking clearly was still important.

What you can saySometimes the bridge is built, but we can’t cross it right away. That doesn’t mean your request was wrong. I still heard you, and your need matters.

Candle BreathingAsk your child to imagine a beautiful candle in front of them. They can also use one finger as a pretend candle.

The Magic Candle

Ask your child to imagine a beautiful candle in front of them. They can also use one finger as a pretend candle.

What you can sayLet’s pretend your finger is a magic candle. What color is it today? Look at the little flame. It is warm and bright, but very sensitive to your breath.

Fill the Balloon

Before blowing toward the candle, take a slow breath in. Encourage belly breathing, where the belly gently expands like a balloon.

What you can sayPlace your hand on your belly. Breathe in through your nose and let your belly grow round like a balloon. Fill yourself with calm air.

Make the Flame Dance

Now breathe out slowly through softly rounded lips. Don't blow the candle out — make the flame gently move.

What you can sayNow breathe out very slowly, like you want the flame to dance but not go out. Long and gentle… that’s it. Your body is learning calm.

Breathe with the Visitor

If your child is upset, invite the feeling to sit nearby and watch the candle breathing.

What you can sayIt looks like Hurt or Worry has come to watch. It may want you to blow fast and hard. Let’s show it how we can breathe slowly and gently.

A Quiet Moment

After 5–7 breaths, pause and help your child notice what changed in the body.

What you can sayOne last slow breath… and now we softly blow the candle out. Close your eyes for a second. What feels softer in your body now?

Clouds Outside the WindowExplain that during a ride we have two choices: look only down, or notice the big world around us. Thoughts are just fellow…

Ticket to the Thought Express

Explain that during a ride we have two choices: look only down, or notice the big world around us. Thoughts are just fellow passengers. They enter our “train car” and then leave again.

What you can say“We are on our way! You know, our thoughts are traveling with us too. Let’s make a plan: we will look out the window and find clouds that look like what you are thinking about right now. What is the first cloud we meet?”

Naming the “Stranger”

When your child notices a cloud, help them connect its shape with an inner feeling or thought. This turns a strange or uncomfortable feeling inside into something visible outside, which makes it easier to accept.

What you can say“Look, that cloud looks like an angry little storm cloud. It reminds me of the thought that whispers, ‘I’m bored. Are we there yet?’ Let’s call this cloud Mr. Are-We-There-Yet. See? It is just floating beside us.”

The Law of Movement

Remind your child that the car keeps moving, and the clouds slowly fall behind. This is a simple metaphor: no heavy thought lasts forever when we do not hold on to it tightly.

What you can say“Oh, look! Mr. Are-We-There-Yet has already disappeared behind the trees. We keep going, and he stayed back there. Thoughts come and go, and we carry on down the road.”

A Collection of Sky Visitors

Invite your child to find as many different “thought-clouds” as possible. This builds awareness and the ability to notice different states without labeling them as bad or good.

What you can say“Let’s find the Excited-Feeling Cloud. Maybe it is light and bright, like cotton candy. And where is the Tired Cloud? It might be heavier and lower in the sky. Which one feels closer to you right now?”

The Quiet Center

End the active part of the ritual by noticing that inside the car — and inside the child — there can be a safe, calm place, no matter what storm or cloud parade is moving across the sky.

What you can say“No matter how fast the clouds move, you and I are here, safe. Let’s feel the seat back holding you, and I am right here with you. We are the ones looking out the window. We are bigger than any cloud.”

Color HuntExplain that you are becoming explorers with special eyesight. The task is to “scan” the space and find…

Turn On the Super Radar

Explain that you are becoming explorers with special eyesight. The task is to “scan” the space and find things that usually go unnoticed.

What you can say“Shall we test your super attention radar? Sometimes our thoughts take us far away from the road, but now we can come back to the here and now. Are you ready to start the color hunt?”

Choose the Secret Code

Choose one color to look for. If your child is wound up, choose a calmer color, like blue or green. If they are bored, choose something bright, like red or yellow. This practices flexibility by changing the focus of attention.

What you can say“Our secret color for the next few minutes is red. It is a color of energy and strength. Let’s see how many red signals the world outside the window sends us.”

The Big Five

The task is simple: find exactly five objects in the chosen color. There is no need to rush. The idea is to gently “catch” them with the eyes in the changing view.

What you can say“One! I see a red sign. What about you? Count out loud when you find your red creature. We need exactly five for the mission to be complete.”

Studying the Find

When an object is found, pause on it for a second. What shade is it? Is it shiny or matte? This helps the child notice real details and accept the world as it is, in all its variety.

What you can say“Look at that car. Is it bright red, or darker, like a cherry? And that fence — do you think it is smooth or rough? It is amazing how many details your radar can notice.”

Back to Base

After all five objects are found, connect the result to a body sensation. This helps the child settle into a steadier state.

What you can say“The hunt is complete! We found all five. Now take a deep breath and feel your feet touching the floor of the car. Your attention is your superpower, and you just used it really well.”

Courage BraceletInvite your child to choose colors for the bracelet. Each color can stand for something important: blue for calm, red for…

Choose Threads of What Matters

Invite your child to choose colors for the bracelet. Each color can stand for something important: blue for calm, red for courage, green for kindness.

What you can sayLet’s make your own strength bracelet. Which colors should we choose? What power will each color hold — courage, kindness, calm, truthfulness, or something else?

Charge It with a Brave Moment

While making the bracelet, ask your child to remember a time when they did something important even though they felt nervous.

What you can sayRemember when you were worried but still did it? Let’s imagine placing that brave moment into every bead. This bracelet will help you remember that strength.

Meet Doubt

Explain that Doubt may say, “It’s just a bracelet. It won’t help.” That’s okay. The bracelet is not magic — it is a reminder.

What you can sayIf Doubt whispers, “This won’t work,” you can touch the bracelet and say, “I hear you, Doubt, but I’m choosing courage.”

Put On the Armor

Place the bracelet on your child’s wrist. Treat this as a small ritual of intention.

What you can sayNow this bracelet is your reminder. Whenever you feel it on your skin, remember: you are bigger than any feeling, and you can choose what to do next.

Use the Anchor

Talk about when your child might use the bracelet: before school, before trying something new, when feeling shy, or when worry shows up.

What you can sayIf worry visits tomorrow, you can gently touch one bead. Feel it with your fingers. That can help you come back to this moment and remember: I am here, I am steady, and I can choose.

Courage LadderExplain that every hero has an important goal at the top of a mountain. Ask your child to choose something they want to do but…

Choose the Courage Peak

Explain that every hero has an important goal at the top of a mountain. Ask your child to choose something they want to do but feel nervous about.

What you can sayImagine we are climbers. At the top of the mountain there is a treasure chest with your goal inside. What is in that chest? What would you like to do if we brought your courage with us?

Draw the Step Map

Draw a ladder with five steps. The top step is the big goal. The bottom step is the easiest action — something that feels only a little bit scary.

What you can sayWe don’t need to jump to the top. We’ll build steps. If the big goal is feeling brave around dogs, the first step might be looking at a picture of a puppy. What could the next step be?

Meet the Travel Buddy

Tell your child that when we move toward something important, Fear may jump into the backpack. Fear may complain, but it is only trying to protect us.

What you can sayOh, it looks like a little worried visitor named Fear has jumped into our backpack. It whispers, “Don’t go!” We don’t need to kick it out. We can bring it with us and show it how we take one small step.

Take the First Step

Invite your child to do the easiest step right now.

What you can sayReady for the first step on your courage ladder? We’ll do the smallest one together. Fear may wiggle in the backpack, and that’s okay. You’re still moving.

Hero Breath

After each step, take a slow “hero breath” together to help the body feel steady.

What you can sayTake a deep breath and make room inside your body for both courage and fear. We don’t have to fight fear. We can become bigger than it.

Emotion ThermometerInvite your child to become the weather expert of their inner world. Explain that each of us has an invisible thermometer inside…

Inner Weather Station

Invite your child to become the weather expert of their inner world. Explain that each of us has an invisible thermometer inside that shows how “hot” our feelings are.

What you can sayLet’s check the weather inside you today. We have a magic thermometer from 1 to 10. One means a calm little breeze, and ten means a real volcano!

Set the Scale

Help your child understand the numbers. A 2 might mean feeling a little sad or annoyed. An 8 might mean wanting to stomp, shout, or hide.

What you can sayIf 1 is very calm and 10 is when you feel like yelling as loud as you can, where is your feeling right now? Let’s find the number together.

Measure the Visitor

When a strong feeling appears, ask your child to simply name a number. Looking for the number helps create a little space between the child and the feeling.

What you can sayWow, I can see a very hot feeling has come to visit. Is it around a 5, or has it climbed up to a 9? Just tell me the number, and I’ll help you notice it.

Cooling Action

If the number is higher than 7, offer a cooling action. You're not pushing the feeling away — you're helping your child get back the ability to choose what to do.

What you can sayA 9 is really hot. Let’s take a few cool breaths together so your body has more space. Then we can decide what this feeling is trying to tell us.

Watch the Number Change

After a few minutes, check the number again. Help your child see that feelings change — no feeling stays at 10 forever.

What you can sayLook, a few minutes ago it was a 9, and now it’s a 6. See? The feeling is slowly cooling down. You’re learning how to stay steady even when the volcano feels big.

Emotional EchoExplain that you are going to play a special listening game. You will become “Echo Catchers” who listen carefully to the feelings…

Become Echo Catchers

Explain that you are going to play a special listening game. You will become “Echo Catchers” who listen carefully to the feelings inside.

What you can sayLet’s play Echo Catchers. We’re not listening for regular sounds — we’re listening for feelings. I’ll be your helper and gently echo what I notice.

Notice the Visitor

When your child is upset, angry, scared, or even excited, pause before reacting. First, simply notice what feeling seems to have arrived.

What you can sayTake a quiet moment and notice: who might be visiting right now? Is it Sadness, Anger, Fear, Tiredness, or maybe Joy?

Say the Echo Out Loud

Get down to your child’s eye level and use a soft voice. Name the feeling without blame or criticism.

What you can sayYou might say: “I think Sadness has come to visit you.” Or: “I see Anger is here, and it feels really loud.” Say it gently, like an echo — not like a correction.

Check If It Fits

Pause and give your child time to respond. They may agree, or they may correct you. Either answer is useful.

What you can sayIf your child says, “No, I’m not angry, I’m tired,” you can answer: “Thank you for telling me. So it’s Tiredness. You know your feelings best.”

Hold the Echo

If your child wants it, offer a hug or gentle touch. This helps the child feel that all feelings are allowed, and your connection is still safe.

What you can sayYou can ask: “Would you like us to hold this Sadness together for a moment?” This shows your child: I am here, I see you, and your feelings don’t scare me.

Family CrestExplain that values are invisible treasures. You cannot buy them, but they make a family strong. Talk with your child about what…

The Hall of Family Treasures

Explain that values are invisible treasures. You cannot buy them, but they make a family strong. Talk with your child about what matters most in your home.

What you can sayImagine our family is a team of heroes. Every team has special treasures — not gold, but the way we treat each other. What matters most to us? Helping each other? Telling the truth? Laughing together? Let’s choose our most important treasures.

Build the Shield

Draw a large shield on the paper and divide it into sections. Each section will hold one family value.

What you can sayHeroes need a shield to protect what matters. Let’s draw one. Each part of the shield will hold one of our family strengths. Which value should go first?

Create Value Symbols

In each section, draw a symbol for one value. Kindness could be an open hand, truthfulness could be a bright light, humor could be a funny face.

What you can sayLet’s make a secret code. How could we draw Kindness? Maybe an open hand. How could we draw Humor? Maybe a laughing face. Draw whatever helps you remember this value.

Use the Crest When Feelings Visit

Talk about how the crest can help when big feelings show up. Values are choices we can make even when anger, fear, or tiredness is nearby.

What you can sayIf Anger visits and wants you to shout, you can look at our symbol for Care. The feeling may still be there, but you can choose what our family crest reminds you to do.

A Place of Strength

Choose a special place at home to hang the crest. It becomes a daily reminder of your family’s chosen path.

What you can sayLet’s put our crest somewhere we can see it. When it feels hard to choose what to do, we can look at it and remember who we want to be as a family.

Feelings and Their MessagesWhen your child is feeling something strong, invite them to imagine that a feeling has knocked on the door of their inner little…

A Knock at the Door

When your child is feeling something strong, invite them to imagine that a feeling has knocked on the door of their inner little house. This visitor is carrying an important letter just for them.

What you can sayListen… I think someone has knocked on the door. It might be Sadness, Fear, or Anger. This visitor is holding an envelope. What color do you think the envelope is?

Look at the Visitor

Before opening the letter, help your child get to know the feeling. Where do they feel it in the body? Is it big or small? Warm or cold? Heavy or light?

What you can sayLet’s look at this visitor more closely. Is it sitting in your tummy, pressing on your shoulders, or hiding in your throat? When we look with curiosity, it often feels a little less scary.

Read the Message

Now it’s time to understand what the feeling is trying to say. Anger might be saying, “Something feels unfair.” Fear might be saying, “Be careful.” Sadness might be saying, “I need comfort.”

What you can sayLet’s open the envelope together. Oh, maybe it says: “I really want to be heard.” It looks like this feeling is trying to protect something important to you. What else could it be trying to tell us?

Say Thank You

Thank the feeling for bringing the message. This does not mean the child has to do everything the feeling says. It simply means the feeling has been noticed.

What you can sayLet’s say: “Thank you for bringing this message.” Now the feeling doesn’t have to shout so loudly. It can sit nearby while we decide what to do next.

Choose What to Do

Once the message is understood, help your child choose an action that matches what matters, even when the strong feeling demands something else in the moment.

What you can sayThe message says you feel hurt. Now that we know that, what can we choose? We could ask for help, take a breath, use kind words, or take a quiet moment together.

Gratitude CircleSit together before bed, during dinner, or at another calm moment. Explain that attention is like a flashlight. It can help us…

Time for the Magic Flashlight

Sit together before bed, during dinner, or at another calm moment. Explain that attention is like a flashlight. It can help us find small treasures hidden inside the day.

What you can saySometimes the mind only remembers what went wrong. Let’s turn on our Magic Flashlight and look for small moments from today that mattered.

Welcome the Grumpy Visitor

If the day was difficult, your child may not want to name anything good. Do not force cheerfulness. First, accept how they feel.

What you can sayIf your Grumpy Visitor says, “Everything was bad,” that’s okay. We can say, “I hear you.” And we can still gently look for three tiny treasures.

Find Three Treasures

Ask your child to name three things they feel thankful for today. Keep it small and real: warm socks, a funny picture, a hug, finishing something hard.

What you can sayWhat are three things you want to say thank you to today? It can be something tiny — a sunny spot on the wall, a tasty drink, or the fact that you kept trying.

Feel the Warmth

After naming the treasures, invite your child to notice how gratitude feels in the body.

What you can sayWhen you remember these three things, where do you feel it? Maybe warmth in your chest, a smile in your cheeks, or softness in your belly. Let’s breathe with that feeling for a moment.

Seal the Circle

End with a small gesture: a hug, a high five, a special handshake, or one shared deep breath.

What you can sayLet’s seal these treasures and carry them into tomorrow. Today had hard parts, and it also had light. Both can be true.

Heart ReminderAsk your child to find photos or draw people, pets, or characters that make them feel loved and supported.

Gather the Support Team

Ask your child to find photos or draw people, pets, or characters that make them feel loved and supported.

What you can sayLet’s gather your support team. Who is on your side? These can be people, pets, or anyone who helps you feel cared for.

Find Sources of Strength

Choose activities that make your child feel proud, curious, calm, or alive: building with blocks, drawing, helping someone, dancing, music, or reading.

What you can sayWhat gives you energy? What makes you feel proud or interested? Let’s add those things to your board too.

Create the Meaning Map

Place the photos, drawings, and words on one large sheet. This becomes the child’s Reminder Board.

What you can sayLook at everything we found. This board shows what matters to you. When you look at it, you can remember who you are and what gives you strength.

Meet the Forgetful Visitor

Explain that sometimes a visitor called Forgetfulness shows up and makes it seem like nothing good exists. The board helps bring back the bigger picture.

What you can saySometimes Forgetfulness whispers, “Nothing is good.” When that happens, this board can help you remember your people, your strengths, and what matters to you.

A Charging Station

Place the board somewhere the child can see it often, especially during difficult moments.

What you can sayLet’s put your board where you can see it. It can be your charging station. When you feel sad, scared, or tired, you can look at it and remember: there is more to you than this one feeling.

Heavy Hands, Light HandsAsk your child to stretch their arms forward and squeeze their fists as tightly as they can. Imagine the hands turning into heavy…

Turn into Stone

Ask your child to stretch their arms forward and squeeze their fists as tightly as they can. Imagine the hands turning into heavy stones.

What you can sayLet’s imagine a little visitor named Tension has jumped into your hands. Squeeze your fists tight, tight, tight. Feel how hard and heavy your fingers become.

Feel the Effort

Hold the tension for 5–7 seconds so your child can notice how much energy it takes to stay tight.

What you can sayKeep squeezing. Do you feel how much work this is? Your hands are heavy like stones. Notice what tension feels like.

The Let-Go Secret

Say “Let go!” and invite your child to open the fists and let the arms drop softly.

What you can sayNow the secret: let go. Open your hands and let your arms fall like soft ropes. You don’t have to fight tension — you can release it.

Cloud Hands

Ask your child to close their eyes and notice the lighter feeling in the hands.

What you can sayNow feel your hands. Are they warmer, softer, lighter? Maybe they feel like fluffy clouds. This is your body learning rest.

Shake It Out

Finish by gently shaking the hands to release any last bits of tension.

What you can sayShake out the last drops of heaviness, like water from wet hands. Now your hands belong to you again — not to Tension.

I Am Not My ThoughtsExplain that some thoughts act like sticky glue. When we say “I’m bad” or “I’m a failure,” the thought sticks so tightly that it…

Sticky Thoughts

Explain that some thoughts act like sticky glue. When we say “I’m bad” or “I’m a failure,” the thought sticks so tightly that it feels completely true.

What you can saySometimes thoughts try to stick to us like glue. They whisper things like “I’m not good enough,” and suddenly it feels like that thought becomes who we are.

Meet the Thought

Ask your child to say one difficult thought out loud starting with “I am…”

What you can sayTry saying: “I’m bad at this” or “I’m scared.” Notice how heavy that feels.

Add Some Space

Now help your child change the sentence to: “I’m having the thought that…”

What you can sayNow try saying: “I’m having the thought that I’m bad at this.” Can you hear the difference? You’re still you — and the thought is something separate.

Become the Observer

Take one more step back: “I notice I’m having the thought that…”

What you can sayNow you’re becoming a thought detective. You’re noticing the thought instead of getting trapped inside it.

Who’s Really in Charge?

Remind your child that thoughts come and go like clouds, but they remain the sky underneath them.

What you can sayThoughts may visit your mind, but they don’t get to decide who you are. You are much bigger than any single thought.

Imagination SuitcaseExplain that every traveler has an invisible Imagination Suitcase. It does not hold ordinary things. It holds a superpower:…

Secret Luggage

Explain that every traveler has an invisible Imagination Suitcase. It does not hold ordinary things. It holds a superpower: turning what is around us into something completely new.

What you can say“Shall we open your invisible suitcase? Inside it is the superpower of a flexible mind. With it, we can turn any boring object in the car into a small wonder. Ready to see how far your imagination can stretch?”

Choose a “Stranger”

Find any familiar object nearby: an empty bottle, a napkin, a seat belt, or a pencil. Make it the main character of your game.

What you can say“Look, I have an ordinary comb in my hand. But in our suitcase it becomes… a mysterious stranger. Let’s forget that people use it for hair. What else could it be?”

Brainstorm: “What Else?”

Take turns suggesting the wildest possible uses. Encourage every idea, even the most fantastic ones. This lowers inner barriers and helps the child welcome unusual thoughts.

What you can say“Maybe it is a microphone for a forest elf. Or a bridge for ants. Or a magic wand that attracts only good news. Think of three more ideas, no matter how strange they seem.”

The Flexible Flip

When ideas for one object run out, choose another. The point is to show that the same thing can play many roles. This teaches awareness: we can choose how we look at the world.

What you can say“Wonderful! See how your mind can stretch? A moment ago it was just a napkin. Now it is a parachute for a toy, a white flag, and even a blanket for your finger. Your brain is really good at flexibility.”

Closing the Suitcase

Finish by reminding your child that the ability to see things in different ways stays with them after the ride too. It is a key to steadiness in confusing situations.

What you can say“We practiced so well. Now your Imagination Suitcase is full of new ideas. Remember: if you ever feel sad or bored, you can take out this superpower and look at the situation from a new, unexpected side.”

Leaf on the RiverInvite your child to close their eyes and imagine sitting beside a quiet forest river. The water moves slowly, and leaves drift…

Walking to the River

Invite your child to close their eyes and imagine sitting beside a quiet forest river. The water moves slowly, and leaves drift gently across the surface.

What you can sayImagine we’re sitting beside a peaceful river. Sunlight sparkles on the water, and colorful leaves float by. We don’t need to do anything — we’re just watching.

Every Thought Is a Leaf

Explain that every thought that appears can be placed onto a floating leaf. Happy thoughts, worried thoughts, silly thoughts — all are welcome.

What you can sayWhen you notice a thought like “I’m bored” or “I’m nervous,” imagine placing it on a leaf and letting the river carry it away.

No Pushing, No Stopping

The rule is simple: we don’t force the leaves to move faster, and we don’t try to stop them. We simply watch.

What you can sayIf a scary thought shows up, you don’t have to throw it away. Just place it on a leaf and let the river do the work while you stay safe on the shore.

Quiet Water

Sometimes no thoughts appear for a moment — and that’s okay too. We can simply sit beside the water and wait.

What you can sayIf your mind feels quiet right now, that’s perfectly fine. We can just watch the river together until another leaf appears.

Coming Back

Slowly return attention to breathing, the chair, or the bed underneath the body. The river is always there whenever we want to visit again.

What you can sayTake a slow breath and open your eyes when you’re ready. Remember: you are not the leaves floating by — you are the one watching them.

Letter From the FutureInvite your child to close their eyes and imagine traveling many years into the future. They are older, stronger, and wiser.

Time Machine Trip

Invite your child to close their eyes and imagine traveling many years into the future. They are older, stronger, and wiser.

What you can sayLet’s use imagination and jump into the future. Imagine you are grown up — calm, strong, and wise. What do you look like? What are you doing? Feel how steady you are.

A Hello from Wise You

Ask the future self to look back at the child today. What does future-you notice? Maybe effort, courage, kindness, or trying again after something hard.

What you can sayYour future self sees you today. They see your worries and big feelings, but they also see how hard you’re trying. What would they want to tell you?

Write the Message

Help your child write a few sentences from the future self. Focus on support, encouragement, and the qualities that help them grow.

What you can sayYou can start like this: “Hi, it’s you from the future. I’m writing to tell you that you’re doing better than you think…” What would future-you be proud of?

The Secret of Strength

Let the letter remind the child that feelings are normal and do not stop them from moving toward what matters.

What you can sayFuture-you might write: “I remember when Fear felt loud, but you kept going. You are learning. I am with you.”

Time Mailbox

Put the letter in an envelope. Agree that the child can open it when a difficult feeling gets very loud.

What you can sayLet’s keep this letter somewhere safe. When you feel lost or worried, you can open it and hear your own wise voice reminding you that you are growing.

Lighthouse in the StormExplain that when feelings like anger, sadness, or worry become very strong, they can feel like a stormy sea. This is not bad —…

Name the Storm

Explain that when feelings like anger, sadness, or worry become very strong, they can feel like a stormy sea. This is not bad — it is just inner weather.

What you can sayDo you feel the big waves inside? It seems like a Storm has come to visit. We don’t have to stop it right away. Storms need time to pass, and you don’t have to be alone in it.

Become the Lighthouse

Invite your child to be the boat, while you become the lighthouse. Sit in a steady, grounded position. You are the one who stays in place and shines.

What you can sayImagine I am a strong lighthouse standing on a rock. My feet are the foundation, and my light stays on, even when the sea is rough. You are a brave little boat, and you can come closer to me.

Safe Harbor

Ask your child to lean against you — back to back, shoulder to shoulder, or sitting close. Let them feel your steady body and calm breathing.

What you can sayCome dock at my harbor. Just lean into me. Feel how steady I am. You don’t need to do anything right now. The lighthouse is here and will stay with you while the storm passes.

Rhythm of the Light

Start breathing slowly and deeply. Your child may naturally begin to match your rhythm. You can count softly or hum.

What you can sayMy lighthouse light has a rhythm: breathe in — the light grows; breathe out — the light softens. Let’s breathe together and watch the waves from a safe place.

When the Fog Clears

When your child’s body begins to soften, notice that the storm has become quieter. Help them feel proud of staying connected through the feeling.

What you can sayLook, the waves are getting smaller. The fog is clearing. You found your way to the light. My lighthouse is always here for you, with room for every feeling.

Mini Goal of the DayHelp your child choose one tiny useful action that can be done in five minutes: making the bed, watering a plant, feeding a pet,…

Find the Seed of Importance

Help your child choose one tiny useful action that can be done in five minutes: making the bed, watering a plant, feeding a pet, or drawing a card for someone.

What you can sayEvery hero has tiny daily missions that make the world a little better. What is your small seed of importance today? It should be tiny — something we can finish in five minutes.

Meet “I Don’t Want To”

Before starting, ask which visitor might try to talk them out of the mission. It might be Laziness, Boredom, or “Maybe Later.”

What you can sayOh, I hear “I Don’t Want To” has arrived. It says, “Let’s do it later.” We can say hello to it and still begin our little mission.

Set the Power Timer

Use a timer or hourglass. A clear time limit makes the task feel smaller and more playful.

What you can sayLet’s set the Power Timer for five minutes. During this time, your hands and feet listen to you — not to the grumpy visitor. Ready?

Act With the Feeling

Your child completes the task. Emphasize that they are doing it with the “I don’t want to” feeling nearby — not after it disappears.

What you can sayLook at you doing it. Your hands are moving, even while “I Don’t Want To” is still mumbling in the corner. That is real strength.

Spark of Resilience

After the task, help your child notice the quiet feeling of finishing something important. No big reward is needed — just awareness.

What you can sayMission complete. Put your hand on your heart. Do you feel that small spark? That’s your resilience. You chose something important and finished it.

Moon BreathingWhen your child is already in bed, invite them to close their eyes and imagine a huge, kind moon rising outside the window. It…

Inviting the Moonlight

When your child is already in bed, invite them to close their eyes and imagine a huge, kind moon rising outside the window. It does not shine brightly like the sun. It gives soft, cool, very calm light.

What you can say“Let’s imagine the moon has come to visit us. Its light is like a soft silver blanket. It brings quiet and acceptance of everything that happened today. Are you ready to let that light in?”

Moonlit Inhale

Ask your child to take a very slow breath in through the nose. As they breathe in, they can imagine cool silver light entering through the nose and slowly filling the head, calming all the cloud-thoughts.

What you can say“Breathe in slowly… Can you feel the cool light filling your thoughts? It makes them quiet and calm. Your head feels light, almost like it is becoming a small moon.”

Breathing Out the Day

On the exhale, invite your child to imagine the “busy day” leaving the body: noise, rushing, and all the movement. We are not pushing these feelings away. We are simply giving them space outside our moon cocoon.

What you can say“And now, a long, long breath out. Imagine the last bits of daytime noise leaving with the air. We simply let them go and allow them to melt into the dark night.”

Filling Down to the Toes

Keep breathing and guide the moonlight lower: into the shoulders, arms, belly, and legs. The child practices awareness by noticing how each part of the body becomes heavy and relaxed.

What you can say“With each new breath, the moonlight flows a little farther. Now it fills your arms, and they feel heavy and calm. Now it reaches the tips of your toes. Your whole body is glowing with calm and steadiness.”

Sleeping in the Moon’s Embrace

To finish, invite your child to simply “be” this light. This is a moment of accepting the quiet and getting ready to rest, without trying to change anything.

What you can say“Now you are like the night sky itself: deep, quiet, and full of soft light. You do not need to do anything. Just rest in this calm. Your flexible mind is helping you simply be here, safe and held.”

One Step CloserAsk your child to name one thing they usually avoid: saying hello first, trying a new food, or walking into a room with the…

Map the Foggy Zone

Ask your child to name one thing they usually avoid: saying hello first, trying a new food, or walking into a room with the lights off. Call this the Foggy Zone.

What you can sayWe all have places that feel foggy and uncertain. What feels foggy for you today? Let’s choose one tiny action — not to win a battle, just to take a look inside.

Secret Explorer Challenge

Turn the avoided action into a friendly challenge. Make it clear that this is an experiment, not a test.

What you can sayLet’s play Secret Explorer. Can you take just one tiny step into the Foggy Zone? We don’t need to stay there long — only ten seconds, then we come back.

Invite the Visitor

When your child gets ready, notice the visitor that appears — Fear, Shyness, Worry, or Doubt.

What you can sayOh, here comes Worry. It is pulling your sleeve and saying, “Go back!” Let’s not argue with it. We can say, “Hi, I see you. Stand next to me while I take this step.”

Ten Seconds of Courage

Your child does the avoided action in a very small way and for a very short time.

What you can sayNow we take the step. Just ten seconds. I’m right here. You’re doing it with Worry beside you — and the world is still okay.

Notice the New Edge

Afterward, talk about the step itself, not whether it was perfect. The important thing is that your child expanded their world a little.

What you can sayWe came out of the Foggy Zone. Look — your brave space just got a little bigger. What symbol should we add to your courage map today?

Sea of CalmAsk your child to imagine that strong feelings — anger, hurt, or worry — are huge waves on the surface of the ocean. There is…

Storm on the Surface

Ask your child to imagine that strong feelings — anger, hurt, or worry — are huge waves on the surface of the ocean. There is wind, spray, and a lot of movement. We do not scold the storm. We simply notice that it is here right now.

What you can say“Imagine your feelings right now are very tall waves. Up there, on the surface, there is a real storm: the wind is blowing and everything is moving. That is okay. Oceans have days like this. Shall we see what is underneath the waves?”

Diving into Quiet

Invite your child to take a deep breath and, as they breathe out, imagine slowly sinking deeper into the water. The deeper we go, the quieter the wind and waves become. This practices awareness and slowing down.

What you can say“Close your eyes and imagine you are slowly, slowly going down, like a diver. The water around you becomes clearer and calmer. The sound of the storm grows softer, and you sink into a pleasant, cool quiet.”

On the Seafloor

Describe the seafloor as the child’s inner center. This is a place where calm is always available. There are beautiful fish and corals here, and the sand is soft and warm. This is the child’s steady place, where they belong.

What you can say“Here we are, right down at the bottom. Notice how quiet and safe it feels here. There is no wind here, only calm water. You are this whole big sea, and deep inside you there can be peace, whatever is happening above.”

Looking Up from Below

This is the key step: invite your child to “look” up at the feeling-waves from below. From the depth, they look more like water dancing. This teaches acceptance: emotions are here, but they cannot destroy the deep sea.

What you can say“Look up through the water. Can you see the waves still moving above? But here, on the bottom, they cannot reach you. You can simply watch them. Let them make their noise while you stay here in your quiet.”

The Treasure Inside

Finish by helping your child remember that this Sea of Calm is always inside them. They can return to it whenever the storm begins to feel too strong.

What you can say“Let’s take a small piece of this quiet with us. Take a slow breath and feel this: the storm on the surface may continue, but your inner depth can stay calm. Now you know where your superpower lives.”

Secret HandshakeExplain that strong teams often have a secret sign that only they understand. Now you and your child will create your own.

Start the Secret Team

Explain that strong teams often have a secret sign that only they understand. Now you and your child will create your own.

What you can sayEvery great team has a secret code. Let’s make our own special handshake — something only we know. It will remind us that we are on the same team.

Choose the Moves

Invite your child to choose 3–4 simple moves: clap, fist bump, high five, elbow tap, shoulder bump, or a funny ending.

What you can sayWhat should be in our code? Maybe clap, fist bump, high five, and then something silly. You choose the moves.

Add Meaning

Choose a meaning for one of the moves. For example, the final high five could mean “I’m with you,” and the fist bump could mean “We can handle this.”

What you can sayLet’s add a little meaning. When we touch palms at the end, it can mean: “I’m here with you.” What should our secret move mean?

Special Agent Practice

Practice the handshake slowly, then faster. This builds attention, playfulness, and connection.

What you can sayLet’s practice our secret code three times. First slowly, like sleepy turtles. Now faster, like lightning. We’re getting good at working together.

Use It When Needed

Agree when you will use the handshake: in the morning, before school, before bedtime, or when someone feels worried or sad.

What you can sayNow this is our way to recharge. If you feel sad or worried, show me the first move, and I’ll answer. Our code will remind you: you are not alone.

Silly RepeatInvite your child to notice a thought that feels upsetting or scary and say it out loud once.

Catch the Thought

Invite your child to notice a thought that feels upsetting or scary and say it out loud once.

What you can sayLet’s notice the thought that’s bothering you right now. Maybe it says, “I can’t do this” or “Something bad will happen.” Say it out loud one time.

Give the Thought a Funny Voice

Choose a silly character voice for the thought — maybe a squeaky mouse, a sleepy sloth, or a cartoon duck.

What you can sayWhat if this thought sounded like a tiny squeaky hamster? Or a very sleepy turtle? Let’s make it sound funny instead of scary.

The Silly Concert

Repeat the thought together 10–15 times using the silly voice until it starts sounding more ridiculous than frightening.

What you can sayLet’s do it again together! “I caaaaan’t doooo thissss!” Wow… now it sounds more silly than strong, doesn’t it?

Slow Motion Mode

Now repeat the same thought very, very slowly, stretching every sound.

What you can sayLet’s say it in super slow motion now… “I… caaaaan’t… do… thiiiiiis…” Listen carefully — it’s really just sounds and letters.

Checking In

Ask your child how the thought feels now. Usually it starts feeling smaller, lighter, or less serious.

What you can sayDoes that thought still feel like a big scary boss? Or does it sound more like a noisy visitor making a lot of fuss?

Smiley JournalInvite your child to pause for a few seconds and listen inside. What is the weather like in their inner little house right now?…

Inner Weather Forecast

Invite your child to pause for a few seconds and listen inside. What is the weather like in their inner little house right now? Sunny, cloudy, windy, stormy, or quiet?

What you can sayLet’s look inside like we’re checking the weather. What is happening in there today? Which visitor has come over — a quiet one, a stormy one, or a sleepy one?

Draw the Visitor

Ask your child to draw a smiley or picture that matches this inner weather. It does not have to be a face. It can be a cloud, a sun with sunglasses, or even prickly hail.

What you can sayWhat color is your mood today? Let’s draw today’s visitor in the journal. It can look exactly how it feels — even if it is grumpy, cloudy, or prickly.

Every Weather Is Welcome

This is the key acceptance moment: we do not divide feelings into “good” and “bad.” We simply notice what is here.

What you can sayLook at this unusual visitor. Today it’s a Stormy Smiley. That’s okay. Every kind of weather is allowed. We can simply say, “Hello, I see you.”

Add a Caption

If your child can write, or with your help, add a short phrase under the picture: “Today, [feeling] came to visit me.”

What you can sayLet’s write: “Today, Sadness came to visit.” Now we know who is here. What do you think this visitor needs — a cup of tea, a quiet corner, or a hug?

Calendar of Change

Look through the journal together every few days. This helps your child see that feelings change all the time.

What you can sayYesterday there was Windy Smiley, and today there is Quiet Sun. See how feelings come and go? You are like the big sky, and the weather keeps changing.

Superhero PoseExplain that when we feel nervous, a little visitor inside may try to make us smaller — shoulders down, head low, body curled up.

Notice the Shrinking Shadow

Explain that when we feel nervous, a little visitor inside may try to make us smaller — shoulders down, head low, body curled up.

What you can sayHave you noticed how your body tries to become tiny before something important? It’s like a little visitor is whispering, “Hide, be small.” Let’s simply notice it and say, “Hi, I see what you’re doing.”

Build the Strong Base

Ask your child to place their feet shoulder-width apart and press them gently into the floor. This is the foundation of their “steady statue.”

What you can sayLet’s build your steady statue from the ground up. Imagine strong golden roots growing from your feet into the floor. The floor is holding you. You are steady.

Superhero Pose

Now move into the pose: hands on hips, elbows out, chest open, chin slightly lifted.

What you can sayHands on your hips, shoulders open, chest wide. Make enough room inside your body for both your goal and your nervous feeling. Look how strong and open you are.

Power Breathing

Hold the pose for about two minutes. During this time, simply breathe and notice what changes inside.

What you can sayLet’s stay like this for a little while, like a hero statue in the park. Breathe slowly. Your fear can sit on your shoulder, but in this pose, you are much bigger than it.

Step Into Action

Finish by keeping the feeling of open shoulders and steady feet as the child moves into the real task.

What you can sayRemember this feeling in your body. You don’t have to wait for fear to disappear. You can bring it with you and still take the next step.

The Emotion WaveExplain that our inner world is like a big ocean. Sometimes it is calm, and sometimes a big wave rises — a strong feeling. We…

The Ocean Inside

Explain that our inner world is like a big ocean. Sometimes it is calm, and sometimes a big wave rises — a strong feeling. We cannot stop a wave with our hands, but we can learn to ride it.

What you can sayImagine we’re standing by the ocean. Your feeling is a big wave growing taller and taller. We won’t try to stop it. We’ll become surfers. Ready to step onto the board?

Stand on the Board

Invite your child to stand on a carpet or pillow and imagine a surfboard under their feet. The board is their breath and attention.

What you can sayCan you feel the wave lifting you? Breathe slowly — your breath is your board. We’re just staying balanced while the wave carries us. You don’t need to fight it.

The Top of the Wave

This is the most important moment: the feeling is at its strongest. Remind your child that a wave cannot grow forever. After the highest point, it begins to come down.

What you can sayWow, this wave is big. Right now it may feel very loud, but it has reached the top. Stay on your board. In a moment, it will start to soften.

Coming Down

Notice together how the body begins to settle. The wave gets smaller and turns into soft foam near the shore.

What you can sayDo you feel it? The wave is getting lower. We’re getting closer to the shore. The feeling is still here, but it is softer now. You stayed with it.

Rest on the Sand

When the wave has passed, help your child notice the steadier feeling in the body.

What you can sayNow we’re back on warm sand. The wave has moved through. You did not need to fight it — you rode it. How does your body feel now?

The Mirror GameExplain that your child will be the leader, and you will be their mirror. Whatever they do, you will copy carefully.

Choose the Leader

Explain that your child will be the leader, and you will be their mirror. Whatever they do, you will copy carefully.

What you can sayLet’s play Magic Mirror. You are the leader, and I am your reflection. Whatever you show with your hands, face, or body, I’ll copy as closely as I can.

Movement Dance

Start with simple movements: raising a hand, touching the nose, jumping, turning, or making a funny pose.

What you can sayShow me any movement. I’ll follow you. We’re moving in the same rhythm, and I’m watching every detail.

Feeling Faces

Invite your child to show different feelings with their face or body. You copy them gently. This helps the child feel that their feelings are seen and accepted.

What you can sayShow me what Sadness looks like. Now show me Surprise. I’ll make the same face. I see your feeling, and I’m not afraid of it.

Slow Motion

Ask your child to move very slowly, as if underwater. This builds attention and presence.

What you can sayNow let’s move in slow motion, like we’re underwater. I’ll follow every tiny movement. This helps us feel each other even more clearly.

Switch Roles and Say Thank You

You can switch roles for a minute, then end by naming the value of the game.

What you can sayThank you for letting me be your mirror. I understand your world a little better now. Whatever happens inside you, I see you, and I’m on your side.

Thought BubblesExplain that the brain is like the world’s fastest bubble factory. Every bubble is a thought. Some are bright, some cloudy, some…

Bubble Factory

Explain that the brain is like the world’s fastest bubble factory. Every bubble is a thought. Some are bright, some cloudy, some fast, some slow. We don’t need to pop them — we only watch them float by.

What you can sayImagine there’s a funny bubble machine inside your head. Every thought becomes a new bubble. Let’s close our eyes and see what bubble shows up next.

Naming the Bubble

When a thought appears, invite the child to place it inside a bubble. Teach them the special phrase: “I notice I’m having the thought that…”

What you can sayOh look, another bubble appeared! What’s inside it? Let’s say: “Hi! I notice I’m having the thought that tomorrow’s test feels scary.” Now the bubble can just float along.

The Gentle Wind

Imagine a soft little breeze moving through the room. It gently carries the bubbles toward the window. No need to chase them or blow hard — they can move at their own pace.

What you can saySee your “I’m scared of dogs” bubble floating by? You don’t have to catch it or pop it. It’s just passing by while you stay safe right here.

Don’t Grab the Bubble

When we try to grab a bubble, it pops and splashes everywhere. But when we simply watch it, we stay calm and clean inside.

What you can sayIf the same thought keeps coming back, you don’t have to push it away. You can just say: “Oh, there goes another bubble.” We can watch the whole parade together.

Back to the Room

Take a deep breath, turn off the bubble factory, and feel your feet on the floor again. We’re back in the real world where we can choose what to do next.

What you can sayLet’s stretch, take a breath, and feel your feet on the carpet. The bubbles are still floating around somewhere, but now we’re back here together. How do you feel now?

Thought DetectiveExplain that thoughts can be like suspicious characters walking by. Some are helpful, and some only pretend to help while pulling…

Secret Agent School

Explain that thoughts can be like suspicious characters walking by. Some are helpful, and some only pretend to help while pulling us away from what matters.

What you can sayEvery great detective has a secret tool: attention. Sometimes thoughts whisper, “You can’t do it” or “Everyone will laugh.” Let’s put on our invisible detective coats and check whether this thought is really helping.

Make a Thought Portrait

Ask your child to catch one thought that is getting in the way right now, such as “I’m bad at drawing.” Then describe it: What color is it? What voice does it use?

What you can sayLet’s catch this thought for a moment. What does it sound like — an old grumpy man, a squeaky door, or a tired robot? Let’s give it a name, like Mr. Grumble. Now we can see it from the outside.

Gather Clues: Helpful or Not?

The detective’s job is not to decide whether the thought feels true. The real question is: “Does this thought help me become the kind of person I want to be?”

What you can sayLet’s gather clues. If you believe the thought “I can’t draw,” will you pick up the crayons or leave them in the corner? Does this thought help you learn, or does it lock you in a small dark room?

The Detective’s Decision

Show your child that we don’t need to throw the thought away. It can stay nearby — but we don’t have to obey it.

What you can sayThe detective has solved the case: this thought is not helping us. It can sit on the bench for now, and we can still choose to play, draw, try, or rest.

Clean Hands Ritual

At the end, invite your child to shake their hands as if brushing off dust after an investigation, then take one deep breath.

What you can sayThat was serious detective work. Shake off the dust from that thought. Now that we know its trick, it doesn’t get to boss us around. Where should we put our energy now?

Three SoundsExplain that your child is becoming a superhero with a special sound radar. Their mission is to notice sounds that most people…

Turn On the Super Radar

Explain that your child is becoming a superhero with a special sound radar. Their mission is to notice sounds that most people miss.

What you can sayLet’s turn on your Super Radar. When it feels noisy inside, we can listen to the world around us and help the mind settle.

The Farthest Sound

Ask your child to close their eyes and stretch their hearing as far as possible — outside the room, outside the home, maybe even toward the street.

What you can saySend your listening far away, like you have long invisible antennas. What is the farthest sound you can hear? A car, a bird, people talking, or the wind?

A Sound in the Room

Now bring attention closer, to the room you are in.

What you can sayNow bring your radar back into this room. What sound lives here? Maybe the clock, the fridge, your clothes moving, or a chair creaking.

The Closest Sound

Finally, listen for the closest sound: breathing, swallowing, a heartbeat, or the quiet sound of the body.

What you can sayNow listen very close — to yourself. Can you hear your breath? This is your own calm sound. It is always with you.

Come Back to Now

Help your child notice all three layers: far away, nearby, and inside. The mind may still be busy, but the child now has something steady to hold onto.

What you can sayYou found three sounds: far, near, and inside you. Even if a busy thought is still there, you now know the world is bigger than that thought.

Tug-of-War With the MonsterExplain that everyone has a “Big Feeling Monster” inside sometimes. When we feel scared, hurt, or angry, the monster may wake up…

Meet the Monster

Explain that everyone has a “Big Feeling Monster” inside sometimes. When we feel scared, hurt, or angry, the monster may wake up and start pulling on an invisible rope.

What you can sayI’ll tell you a secret: when a big feeling shows up, it can feel like a monster pulling on a rope. Want to see how we can outsmart it?

The Rope

Take a real scarf, belt, or rope. Let your child hold one end while you hold the other. Gently start pulling.

What you can sayImagine the monster is on the other end. The harder you pull, the harder it pulls back. That’s what happens when we fight a feeling — it often gets louder.

Pulling Hard

Invite your child to pull for real for a few seconds. Let them feel the effort in the arms, shoulders, and body.

What you can sayPull harder! Can you feel how much energy this takes? When we fight the monster, our body gets tired, and the monster feels even bigger.

The Secret: Let Go

Say “Stop!” and show your child how to relax the shoulders, open the hands, and let the rope fall to the floor.

What you can sayNow just drop the rope. See? You didn’t have to defeat the monster. You simply stopped playing tug-of-war. Now you have your energy back.

Quiet Inside

Take one slow breath in and one slow breath out. Notice how the body feels when it is no longer fighting.

What you can sayCan you feel the difference? When we stop pulling, we become calmer and wiser. The big feeling may still be nearby, but we don’t have to wrestle with it.

What Matters to Me TodayIn the morning, ask your child what feeling visitor has arrived today. It might be Sleepiness, Joy, Worry, or Grumpiness.

Check the Inner Weather

In the morning, ask your child what feeling visitor has arrived today. It might be Sleepiness, Joy, Worry, or Grumpiness.

What you can sayLet’s check your inner weather. Who woke up with you today? If Grumpiness is here, that’s okay. We don’t need to send it away — we just notice it.

Choose the Hero Quality

Invite your child to choose one quality to carry through the day: Courage, Kindness, Patience, Truthfulness, Care, or Calm.

What you can sayEvery hero can choose a special quality for the day. What will yours be today? Maybe Patient Explorer, Kind Helper, or Brave Friend?

Make a Tiny Plan

Talk about one small action that could show this quality. A value is something we do.

What you can sayIf you choose Kindness today, what small action could show it? Maybe helping set the table, sharing a toy, or speaking gently.

Anchor Word

Ask your child to say the chosen quality out loud. This helps them remember it later.

What you can sayLet’s say it clearly: “Today I choose to be…” This is your inner compass. If a tricky feeling shows up later, you can remember this word.

Evening Check-In

At the end of the day, briefly talk about moments when your child remembered the quality — even if the day was not perfect.

What you can sayHow did your quality of the day help you? Were there any moments when feelings got loud, but you still remembered what mattered?

Where Does This Feeling Live?Invite your child to become a feeling detective. Explain that every feeling visitor — anger, fear, sadness, or worry — leaves…

Detective Check

Invite your child to become a feeling detective. Explain that every feeling visitor — anger, fear, sadness, or worry — leaves little clues somewhere in the body.

What you can sayIt looks like a new feeling visitor has arrived. Let’s turn on your inner radar and see where it is hiding in your body right now. Ready to investigate?

Scan the Little House

Gently check the main “rooms” of the body together: the belly, chest, throat, shoulders, hands, and face.

What you can sayLet’s look in your tummy first. Is it calm, tight, jumpy, or twisty? Now place a hand on your chest. What do you notice there? Maybe the visitor is hiding in your shoulders or hands.

Draw the Visitor’s Portrait

Once the place is found, describe the sensation. Use child-friendly comparisons: heavy like a stone, prickly like a cactus, shaky like jelly, warm like tea.

What you can sayOh, you found it in your throat. What is it like? Is it hard or soft? If we could color it, what color would it be?

Make Room for the Visitor

This is the acceptance part. We are not trying to kick the feeling out. We simply say, “Yes, it’s here,” and allow it to have some space.

What you can sayLet’s say to this feeling: “I see you in my belly. I’m not pushing you away. There is room for you in my body.” What happens when we stop fighting it?

Breathe Toward That Place

Invite your child to send a soft breath toward the place where the feeling lives. This is not to make the feeling disappear, but to care for the body while the feeling is there.

What you can sayTake a slow breath and imagine your exhale is a soft cloud around the place where the feeling is sitting. We’re just breathing near it. How does your body feel now?

All of this, as a game on your phone

Lumi turns these exercises into guided adventures a child can play — with sounds, characters, and gentle pacing. Built on the same CBT skills: noticing feelings, steadying the body, practicing courage.

← All CBT guides