• Brianna K. Edwards, LMHC, RPT

Mindfulness Scavenger Hunt


Mindfulness is about bringing ourselves to the present and letting go of our worries -- noticing the here and now, and grounding ourselves in it. With the chaos COVID-19 has brought upon our world, society is living in a state of hyper-arousal (AKA high anxiety), with a relentless "keyed up" feeling. It takes intentional positive coping skills to help bring our minds and bodies to state of rest.

I've used this activity with some of my kiddo clients and now I'm sharing it with you. Adults, you can try this, too!

I like to do this outside because you also get the benefit of sunshine and fresh air, but you can adapt it for the indoors, as needed!

(I should mention: The objective of this activity is not to merely check every item off the list -- it's to get calm, reduce anxiety, and express feelings. Some of us need that gentle reminder... :)

Ready? Let's go!

  • Find 5 things that are yellow. Now, finish this statement: “I feel happy when…” Take a deep breath – in through your nose, out through your mouth.

  • Find 6 things that are green. Now, finish this statement: “I feel excited when…” Take a deep breath – in through your nose, out through your mouth.

  • Find 7 things that are black. Now, finish this statement: “I feel scared when...” Take a deep breath – in through your nose, out through your mouth.

  • Find 8 things that are blue. Now, finish this statement: “I feel sad when…” Take a deep breath – in through your nose, out through your mouth.

  • Find 9 things that are red. Now, finish this statement: “I feel angry when…” Take a deep breath – in through your nose, out through your mouth.

  • Find 10 things that are white. Now, finish this statement: “I feel calm when…” Take a deep breath – in through your nose, out through your mouth.

  • Find a bug or a leaf. Just look at it really closely. What do you see? Is it big, little, long, short, does it have lines, wrinkles? What color is it?

  • Tell about anything that’s making you feel anxious or nervous today. Where do you feel that in your body? (i.e. Do you feel butterflies in your stomach or tension in your arms?) Now pretend that you have super powers and can blow that feeling out of your body using deep breaths. Take a deep breath in, and blow the feeling out of your mouth. (Keep taking slow deep breaths until you can’t feel it anymore.)

  • What are 5 things you are thankful for? Tell someone with you.

  • Find a place to sit – see if you can make your body really still. Look around - Name 5 things you can see....4 things you can hear...3 things you can smell...2 things you are touching...1 thing you can taste. (Share as many details as you can!)

  • If your body could talk, what would it say to you right now?

  • If your heart could talk, what would it say to you right now?

You did it! Feel free to repeat any of the above until you feel as calm as you want to be.