Mindfulness Exercises: Tackling overwhelm in the home or classroom

Using mindfulness as an ongoing practice can help children and adults build a sense of safety in their bodies.

At times, we take in more than we can comfortably process—what we might describe as “too much, too fast, too soon.” When this happens, the body can feel overwhelmed and needs support to settle.

One simple and effective way to do this is through orienting, or “mindful seeing.”

By gently noticing what is around us, the nervous system can begin to understand: Am I safe right now? When the answer is yes, the body can start to relax.

Ways to Practice “Mindful Seeing” at Home in the Classroom:

Below are simple, interactive ways to explore mindful seeing with children and teens.

A helpful question to return to throughout:

What do you notice outside your body? What do you notice inside your body?

This invites awareness of both surroundings and internal experience.

👀 Notice Exits

Gently scan the space for windows and doors.

This simple practice helps the brain register: I’m not trapped. I’m safe.
It can be especially helpful during moments of anxiety, overwhelm, or in unfamiliar environments.

🌈 Build a “Safe-to-Look” Space

Invite children to find something in the room that feels calming or enjoyable to look at—a color, texture, or object.

Encourage them to return to similar “safe” visuals in different places (home, school, doctor’s office, etc.).
Even something like a fish tank or a patch of sunlight can become an anchor.

🦅 Eagle Eyes

Invite children to imagine they have the eyes of an animal with strong vision.

What do they notice when they slow down and really look?

This playful practice builds awareness while gently calming the nervous system—and can be especially helpful during big emotions.

🔍 Notice the Details

Guide attention to specific elements in the environment:

• The farthest object you can see

• The closest object to you

• Three different colors

• Three different shapes

• Three different textures

• Something (not a person) that is moving

This helps the brain take in the present moment and supports a sense of safety.

🎲 Three Objects Game

Choose a color and quietly pick three objects that match it.
Have the child guess what they are—then switch roles.

A simple, playful way to bring attention into the present moment.

🎨 Spy the Color

Pick a color and look for as many items as possible that match it.

Encourage slowing down and noticing details—this builds focus, awareness, and calm.

🌳 Observe Nature

Step outside or look out a window.

Notice:

• What’s moving

• What’s still

• Light, shadows, textures

Even a few minutes of noticing nature can help the body settle and reset.

🔄 What Changed?

Change something small in the environment and invite the child to notice what’s different.

This builds attention, curiosity, and awareness in a fun way.

These simple practices are at the heart of EAGLE EYES—learning to pause, notice, and feel more at ease in the world around us.