Cultivating Mindfulness Part 2: Resources

July 22, 2024

Elizabeth Heller’s mission is to empower children and teens to self-manage emotional and physical wellness with the evidence-based tools of breathwork, body movement, and journaling. Elizabeth recently shared resources for using mindfulness in our families and with our children.


You have shared a lot about mindfulness, movement, and journaling. What resources can you recommend?


First, you are your greatest resource. You know more than you think you do! Using tools to connect with your inner knowledge is the most important resource. You can do this with a simple practice of pausing to notice any body sensation or feeling, without judgment and taking three to five breaths. Even one breath makes a difference.


Noticing is really about listening and paying attention. Researchers (and anyone who uses it) know that social media is a practice of distraction and disconnection. I believe children need to find their inner creativity and imagination long before they are bombarded with images of other people’s ideas and truths. We can learn to count, know colors, and learn the seasons and the alphabet without screen time. 


I suggest trying different family activities like:


  • exploring the library by making a ‘treasure hunt’ for information on whales, or basketball, or the moon
  • teaching kids to read paper maps and then drive places without the GPS (the destination could be a place for a picnic, mini-golf, or a museum)
  • walking outside often and inside when the weather is uncooperative
  • breathing together before a meal or on the way to school
  • doing a one-word check-in before transitions or after to notice and share what you are feeling in the moment, 
  • and, of course, reading with your kids or as a family.


It’s really about mindful attention, connection, and limiting distractions in order to enhance the connection to the self, others, and the world.


Having a journaling practice also helps, so using the Kids Super Journal or Teen Super Journal is an effective and fun way for kids and caregivers to practice mindfulness in minutes a day in their own creative way. Any guide that encourages self-exploration with pen and paper is a great way to explore who we are day-to-day because we are always changing.



Tell us more about the Super Journals.

 

The Kids Super Journal and Teen Super Journal are 70-day activity books that empower kids and teens to self-manage their emotional and physical wellness with the evidence-based tools of breathing, moving, and journaling. Each of the seven chapters has a “Mindfulness Menu” with fun and simple breath practices and body shapes for that chapter. Each chapter has 10 journal days based on a theme like Building Strength, Feelings Are Like the Weather, Love, and Gratitude.


Each journal day includes a breath and movement option, a feelings report and body sensation check-in, a fun journal prompt, and a positive activity. The journals are designed to help kids and teens create a mindfulness habit in just a few minutes a day. And with tools kids can use immediately and for a lifetime.

 

Breathing, moving, and journaling require no special training or equipment and are effective right out of the box. Kids and teens can use the books on their own with no special training or adult help necessary. That makes them a wonderful tool for home use and use in schools and mental health organizations and they are being used more and more in all those settings.

 

I have heard from dozens of adults who have used the Kids Super Journal for themselves and love it. Men and women. And the most common thing they say when they read about the tools in the Super Journals is ‘Oh, is this mindfulness? I can do this.’ The format works for anyone! Simplicity and consistency are key to creating a wellness habit. The Super Journals help kids and teens (and adults) do that.


Also, it’s important to remember that the key to mindful journaling is to simply write down whatever you notice at that moment. Spelling, grammar, punctuation, and pretty prose do not matter. You don’t even have to answer the prompt if you want to write or draw about something else. There is no right or wrong way to journal and there should also be no pressure to share. Journaling can only be effective if we feel free to express ourselves without anyone else reading or seeing what we journaled.


Are there ways families can have this kind of experience together?


In addition to breathing together and physical activity together, creating a journal jar as a family is also a great practice and as an option for kids to choose on their own.

 

To create a journal jar, find a big glass jar or jug. As a family, everyone writes down journal questions on slips of paper. It helps to choose a theme and include questions about feelings. Then put the papers in the jar.


Every day at a designated time (like before or after dinner) have kids take turns choosing a question from the jar. Put a timer on for five minutes and everyone (including adults) can journal their response. Drawing counts as journaling so small children can also participate.


Keep the Journal Jar in an accessible place along with markers and paper so kids and teens can use it whenever they want to. You can also read a question aloud and share your thoughts together as a family.

 

Can you give some examples of how people have implemented these practices?


Older students have shared that they wished they could have learned about mindfulness when they were younger because they thought that would have really helped them have a better high school experience.


I’ve also had some teachers decide to use the Super Journals for themselves. One music teacher said, “It was luxurious to spend those five minutes or so every morning with myself on those pages.”


It’s important to remember that curiosity is everything. If we start with curiosity we can say to our child, “I notice you are running in circles. I’m curious.” Start there. Then the next step is to teach our child to be curious. With this, there is a place to find a response versus a reaction and most importantly learn something in the moment by staying in connection.


We will always be in connection with other humans, so modeling is so important. We are teaching kids how to be connected and participate in the world and how to help other people do the same. This way we are setting up children to have cohesive relationships, which is the foundation of a healthy, joyful life. With breathing, moving, and journaling we are giving kids tools to self-manage their lives – their emotional lives, their physical lives, their social lives – and explore them. 


What is so beautiful about humans is who we are inside. That is our uniqueness. The more we understand who that is and how to express it, the more we grow. That is what is beautiful, fun, and interesting as we move through the journey of living!


Subscribe to our Blog

You might also like

By Danielle Giordano January 30, 2026
In Montessori elementary classrooms, we like to introduce big ideas with big stories. We offer children a sense of wonder first, sort of like an imaginative doorway, so that when they later study formulas, theorems, and proofs, they already feel connected to the human story behind them. One of these stories is The Story of How Geometry Got Its Name, an introduction to a subject that is far older than the textbooks and protractors we encounter today. In Montessori, Geometry is more than about shapes. It is about human beings solving real problems in the real world. A Problem as Old as Civilization To introduce geometry, we take children about five thousand years back in time to the ancient civilization of Egypt. This was a land shaped by the , the longest river in the world. Each year, the Nile flooded its banks as snowmelt poured down from the mountains far to the south. The Egyptians depended on this yearly flood as it left behind rich, dark silt that nourished their crops and made life possible in an otherwise harsh desert. But the flood created a challenge, too. It washed away the boundary markers that separated one farmer’s field from another. When the waters receded, no one could quite remember where their land began and ended. Arguments ensued. “This corner is mine!” And the fields needed to be measured and marked again. The First Geometers: The Rope Stretchers To solve this annual problem, the Egyptians relied on a special group of skilled workers called the Harpedonaptai, or Rope Stretchers. These were early land surveyors who used a knotted rope tied at regular intervals and three weights to create a very particular triangle. In the classroom, we invite a few children to hold a prepared rope at its large knots, forming that same triangle. As they stretch it out and lay it on the ground, many quickly recognize what the Egyptians had unknowingly created: a scalene right-angled triangle. This shape would later become central to the geometry studied by Greek mathematicians. The Rope Stretchers used this simple tool to re-establish field boundaries, set right angles, and make sure the land was measured accurately and fairly. Geometry, in its earliest form, served a deeply practical purpose. From Rope to Pyramid The Rope Stretchers’ expertise was valued far beyond the farmlands. They also helped lay out the foundations of temples, monuments, and even the Great Pyramid of Giza. The base of the Great Pyramid is a perfect square, which is an astonishing feat of measurement and design. The Pharaoh himself oversaw these measurements, but it was the Rope Stretchers who executed them. Their work represents one of humanity’s earliest recorded sciences: the careful measuring of the earth. How Geometry Got Its Name The name geometry reflects this ancient practice. It comes from two Greek words: gê — earth metron — measure Geometry literally means earth measurement. The Egyptians did not use the language of right angles, nor did they classify triangles as we do today. Their work was grounded in practical needs. They needed to solve problems, organize land, and create structures that would endure for thousands of years. Yet their discoveries influenced later thinkers like Pythagoras, who likely traveled to Egypt and learned from their methods. Over time, the simple knotted rope inspired a whole discipline devoted to understanding lines, angles, shapes, and the relationships between them. Why We Tell This Story in Montessori When Montessori children hear this story, something important happens. Geometry becomes more than a set of rules or vocabulary words. It becomes a human endeavor born from curiosity, necessity, and ingenuity. This is the heart of Montessori’s cosmic education: helping children see knowledge not as isolated subjects, but as gifts from generations before them. When children pick up a ruler, explore angles with a protractor, or classify triangles in the classroom, they are continuing a legacy that began with those early Rope Stretchers on the banks of the Nile. Through story, children feel connected to the people who shaped our world and to the problems that inspired great ideas. Schedule a tour today to see how geometry becomes meaningful, purposeful, and alive for our children here in Old Saybrook, CT.
Gratitude: Why We Celebrate the Unsung Heroes
November 25, 2024
As elementary children admire heroes, Montessori uses this to inspire leadership, cooperation, and appreciation for both known and unknown heroes.
Nurturing the Whole Child: How Montessori Balances Emotional, Social, and Cognitive Growth
November 18, 2024
Montessori nurtures the whole child, balancing academics, social-emotional learning, conflict resolution, and community-building in a prepared environment.
More Posts