Mindful Family Practice: Glitter Jar
Implementing mindfulness based experiences into the family routine can help dial down the temperature when dynamics get heated. One thing to begin learning about are the three aspects of mindful awareness. First, we can develop mindful awareness (concentration, clarity and equanimity) using aspects of our experience that are neutral, fundamental and continuously available. These include:
The Auditory Field (Example: Listening to the bell and then progressing to ambient sound in the environment.)
Neutral Body Sensations (Example: The feeling of the feet touching the ground)
Neutral Breath Sensations (Example: The rise and fall of the abdomen).
Second, we take the attention developed through training with neutral sensations and apply it to positive mind states to enhance overall well-being. This includes using mindful awareness to enhance, deepen and prolong feelings of...
Kindness
Compassion
Gratitude
Generosity
Third, we use these new inner resources (the ability to stabilize mindfulness of 1) neutral experiences and 2) positive mind states) to meet inner and outer experiences that are challenging and difficult to be with or experience.
One way to be with a difficult or challenging experience or mind state is to focus attention on something visual. Using an object that changes over time can help settle a difficult emotion or experience. A glitter jar is a great tool to help kids and adults calm down and it’s a fun family project. Check out this beautiful short film about children and mindfulness that features glitter jars.
Glitter Jar
Materials
Glass jar or bottle (mason jars work well or any cool jar you have on hand)
Fine glitter or glitter glue (not extra fine- it’s too light)
Regular size glitter (not necessary but it’s cool to have different weighted glitter)
Karo Corn Syrup
Hot water
Food Coloring
Glue
Instructions
Fill the glass jar halfway with Karo Syrup. Then add glitter to the jar. Fill the jar with hot water most of the way to the top. Shake jar for at least 3 minutes until the Karo Syrup has melted and the glitter is mixed well. Add more glitter if desired. Add food coloring if desired. When the jar has the amount of glitter and color that you are happy with, add hot water to the top of the jar. Glue on the lid and enjoy.