b'getting enough sleep Two mindfulness techniques to practiceIf youre new to mindfulness, here are two activities that you can practice and use. The Russell Byers Healthy Knight News practiced them with Dr. Daniel Taylor, a pediatrician at St. Christophers Hospital for Children and associate professor of pediatrics at Drexel University College of MedicineFour-square breathing exercise Body-scan meditationAlso known as box breathing, this technique is a calmingBody-scan meditation is a mindfulness practice that and grounding exercise that can help reduce stress, anxiety,involves focusing on various parts of your body. It can help and improve focus, according to Dr. Taylor.you become more aware of your physical sensations and How to do it: feelings, according to Dr. Taylor.1 Find a comfortable seated position: Close yourHow to do it:eyes if desired. 1 Focus your attention on your head.2 Breathe slowly and deeply: Count to four as you2 Notice any sensations, such as warmth, tightness, or inhale. tingling.3 Hold your breath: Count to four again. 3 Imagine a colorful ball and gradually move it down 4 Exhale slowly: Count to four as you release the air. your body, from head to toe. Hold empty: Count to four once more. 4 Notice any pain, tension, or anything out of the 5 ordinary.6 Repeat: Continue this pattern for several minutes,5 Try to relax each part of your body that the or until you feel calm and centered. imaginary ball touches.I practice mindfulness by watching funnyIt helps you focus and think about your videos. It helps me to stay focused becauseschoolwork. I practice mindfulness by listening it takes my mind off bad things. Studentsto ocean sounds.Kids should practice who practice mindfulness will stay on task.mindfulness because it helps their behavior.Kai Samu-El, 4th gradeKodey Owens-Neal, 4th grade Russell Byers Healthy Knight News Russell Byers Healthy Knight NewsPage 13 illustrations: Ruby Marcelino, 8th grade, Catholic Partnership Schools Healthy Courier, St. Joseph Pro-Cathedral (yoga practitioner, gardener, and painter) | Saniyah Robinson, 4th grade, Russell Byers Healthy Knight News (two people meditating) | Yana Patel, 7th grade, MaST Community Charter Healthy Panther Post (brain world and heart) S p r i n g 2 0 2 5 | H E A L T H Y N E W S W O R K S . O R G13'