Finding Calmness and Focus: A Summary of ‘Sitting Still Like a Frog’ by Eline Snel

In “Sitting still like a frog,” Eline Snel presents a practical and accessible guide aimed at helping children and their parents manage stress and cultivate mindfulness. With a compassionate approach, the book offers a variety of simple exercises and techniques that can be easily incorporated into daily life. Eline Snel, a therapist and certified trainer in Mindfulness-Based Stress Reduction (MBSR), has dedicated her career to helping children develop focus, emotional balance, and resilience through mindfulness practices. Her expertise and experience make her an invaluable resource for anyone seeking to empower children, foster their well-being, and promote a mindful way of living.

In Chapter 1 of “Sitting Still Like a Frog” by Eline Snel, titled “The Power of Mindfulness Meditation,” the author introduces the concept of mindfulness and its benefits for children. The chapter begins by explaining that mindfulness involves paying attention to the present moment with curiosity and without judgment.

The author emphasizes the importance of teaching mindfulness to children, as it can help them manage their busy minds, emotions, and daily challenges. Snel highlights how mindfulness can enhance self-awareness, compassion, and happiness in children. She also suggests that practicing mindfulness can improve focus, reduce stress, and enhance overall well-being.

To help children practice mindfulness, Snel introduces the “Mindful Frog” analogy. By teaching children to sit still and observe their breath, they can develop a better understanding of the sensations in their body. The author encourages parents or teachers to create a designated meditation space and set aside a specific time for daily practice.

Snel shares practical tips for introducing mindfulness meditation to children. These include using simple exercises, such as the “balloon” breathing technique or the “lying down and listening” exercise, to engage children’s attention and help them tune into their senses. The author also highlights the importance of maintaining a non-judgmental attitude while guiding children through these exercises.

Overall, Chapter 1 sets the foundation for the book’s main objective: teaching children mindfulness through various techniques and exercises. It emphasizes the potential impact mindfulness meditation can have on children’s emotional well-being and encourages parents and teachers to incorporate these practices into daily routines.

Chapter 2: “Breath Is Our Friend” of the book “Sitting still like a Frog” by Eline Snel explores the importance of focusing on our breath as a means to calm our minds and bodies. The chapter begins with the author introducing the concept of the breath being like an anchor, keeping us grounded in the present moment.

Snel highlights the correlation between our breath and our state of mind, explaining that when we are stressed or anxious, our breath tends to be shallow and rapid. On the other hand, when we are calm and relaxed, our breath becomes slower and deeper. The author emphasizes that by paying attention to our breath, we can gain insight into our mental and emotional states.

The chapter then introduces a simple exercise called “Catching Your Breath” to help children tune in to their own breathing. This exercise involves focusing on the sensation of the breath coming in and going out, without trying to change or control it. It encourages children to notice how the breath feels and where in the body they feel it most strongly.

Snel also introduces the concept of a breathing buddy, suggesting that children can choose a favorite stuffed animal or toy to serve as a companion during their breathing practice. By placing their buddy on their belly, they can observe how it rises and falls with each breath, helping them to visualize the importance of breathing deeply.

In addition to the exercise, the chapter provides real-life examples of how children who struggle with attention and self-regulation have benefitted from focusing on their breath. By practicing mindful breathing, these children have improved their ability to concentrate, manage emotions, and respond more appropriately to challenging situations.

Overall, Chapter 2 underscores the significance of the breath in cultivating mindfulness and self-awareness. By teaching children to embrace their breath as a reliable friend, they can develop a powerful tool for navigating their inner world with greater ease and resilience.

Chapter 3 of “Sitting Still Like a Frog” by Eline Snel is titled “Observing the Surface of the Mind.” This chapter focuses on teaching children how to become more aware of their thoughts and emotions by observing their own minds.

The chapter starts by explaining the concept of the “monkey mind,” a term often used in mindfulness practice referring to the constant chatter of thoughts in our minds. The author suggests that by learning to observe our thoughts like a curious scientist, we can begin to understand ourselves better and gain more control over our minds.

The chapter introduces a simple exercise called the “five-finger breathing,” which helps children bring their attention to the present moment by using their fingers as a visual aid. By focusing on their breath as they trace their fingers, children learn to anchor their attention and become more aware of their bodies and emotions.

Furthermore, the chapter provides various tips and activities to help children observe their thoughts and emotions. It suggests using a feelings diary, where children can write or draw their emotions on a daily basis. This practice allows kids to become more aware of their emotional states and identify any patterns or triggers.

The author also encourages children to become mindful detectives, investigating their thoughts and feelings without judgment. By doing so, they can develop a deeper understanding of their own minds and build resilience in the face of difficult emotions.

In summary, Chapter 3 of “Sitting Still Like a Frog” focuses on helping children observe the surface of their minds. Through exercises like the five-finger breathing and using a feelings diary, children are encouraged to become curious scientists of their own thoughts and emotions. By developing this self-awareness, children can gain more control over their minds and build emotional resilience.

Chapter 4 of “Sitting Still Like a Frog” by Eline Snel is titled “Relaxing the Body, Relaxing the Mind.” In this chapter, Snel explores the connection between the body and mind and introduces various mindfulness exercises to help children relax.

The chapter begins with the concept of the body as an anchor for the mind. Snel explains that our bodies can help us feel grounded and bring our attention to the present moment. She emphasizes the importance of paying attention to bodily sensations as a way to calm the mind. Through mindful body scan exercises, children learn to observe and release tension in different parts of their bodies.

The chapter also discusses the role of the breath in relaxation. Snel introduces the “circle of breathing” exercise, which helps children become aware of their breath and understand its connection to their emotions. By practicing deep and slow breathing, kids can effectively manage stress, anxiety, and difficult emotions.

Furthermore, Snel introduces progressive muscle relaxation exercises, where children learn to tense and relax different muscles in their bodies. This exercise encourages them to become more aware of muscle tension and learn how to release it, promoting overall relaxation.

Throughout the chapter, Snel encourages children to develop a friendly attitude towards their bodies and teaches them self-compassion. She emphasizes the importance of self-care and encourages children to take breaks, engage in physical activities, and practice relaxation exercises regularly to maintain a healthy body and mind.

In summary, Chapter 4 of “Sitting Still Like a Frog” highlights the connection between body and mind. Through various mindfulness exercises, children can learn to relax their bodies, calm their minds, and cultivate an attitude of self-care and self-compassion.

Chapter 5 of “Sitting Still Like a Frog” by Eline Snel is titled “Feeling the Energy in the Body.” This chapter focuses on teaching children about mindfulness through the awareness of bodily sensations and the energy it holds.

The chapter begins by explaining how children can develop an awareness of their bodies and the energy within them. It emphasizes the importance of paying attention to physical sensations and how they can indicate emotions. To do this, the book introduces a simple practice called “the energy ball.” This exercise guides children to close their eyes, take deep breaths, and pay attention to the energy in their body. By using their imagination, they learn to sense a ball of energy that moves with their breath.

The chapter also highlights the connection between thoughts, emotions, and the sensations in the body. Children are encouraged to notice how specific emotions feel physically. By doing so, they become more aware of their bodies and emotions in real-time, which can be helpful in managing overwhelming feelings.

Furthermore, the chapter explores how mindfulness can contribute to self-acceptance and embracing uncomfortable sensations. It explains that just as we notice pleasant sensations, we should acknowledge and care for uncomfortable ones without judgment. This helps children develop greater tolerance for physical discomfort or challenging emotions they may encounter.

To reinforce these teachings, the chapter concludes with a guided mindfulness exercise called “The Knots in Your Tummy.” The exercise allows children to bring attention to their belly area, where anxious or worried feelings often manifest. Through this practice, they learn to untie the knots of tension in their bodies, promoting relaxation and self-awareness.

In summary, Chapter 5 of “Sitting Still Like a Frog” teaches children the importance of paying attention to bodily sensations and the energy it holds. By becoming aware of their physical sensations, children can better understand their emotions and improve their self-acceptance. The chapter provides practical exercises and guided meditations to support children in developing these skills.

Chapter 6 of “Sitting Still Like a Frog” by Eline Snel is titled “Paying Attention to Our Feelings,” and focuses on the importance of developing mindfulness around our emotions.

The chapter begins by highlighting the difficulties children and adults face in understanding and managing their emotions. Snel explains that mindfulness can help people spot and acknowledge their feelings, allowing them to respond to them in a healthier and more compassionate way.

The author introduces a simple exercise called the “Feelings Exercise,” which encourages readers to identify and name their emotions. By using a feelings wheel or chart, individuals can expand their emotional vocabulary and gain a better understanding of their inner experiences. Through this exercise, Snel stresses the importance of accepting and honoring all emotions, including the negative ones, as they are signals that something is going on within us.

Snel also emphasizes the need to observe how the body reacts to specific emotions. By paying attention to bodily sensations, such as tension in the stomach or a racing heart, mindfulness enables individuals to notice how emotions manifest physically. This understanding allows for a more skillful response to strong emotions, preventing impulsive reactions.

Furthermore, the chapter delves into the concept of emotional backpacks, where children often carry the weight of unresolved emotions. Snel encourages parents and caregivers to create safe spaces for children to express and process their emotions, emphasizing the significance of offering empathy and comfort.

Overall, Chapter 6 highlights the importance of nurturing our emotional intelligence and encouraging mindfulness around our feelings. By observing, naming, and accepting our emotions, we develop the ability to respond to them with greater wisdom and compassion.

Chapter 7: A Kind Heart of the book “Sitting Still Like a Frog” by Eline Snel focuses on cultivating a kind heart and cultivating compassion in oneself and others. In this chapter, Snel highlights the importance of kindness and how practicing kindness can have a positive impact on our overall sense of well-being.

The chapter begins by explaining that kindness is an innate quality within all of us, but it often gets overshadowed or forgotten amid the challenges and stress of everyday life. Snel emphasizes that practicing kindness is not only beneficial for others but also for ourselves, as acts of kindness activate positive neural pathways in our brain, leading to increased happiness and well-being.

To start cultivating kindness, Snel suggests engaging in a daily kindness ritual. This can involve setting aside a few minutes each day to consciously think about kind actions, such as sending well-wishes to friends or family, offering a helping hand to someone in need, or simply being more patient and compassionate with ourselves and others.

The author also encourages readers to practice self-kindness and self-compassion, as it is essential in nurturing a kind heart. Becoming aware of our internal dialogue and learning to replace self-criticism with self-compassion is crucial in developing a kinder relationship with ourselves.

Snel also addresses the importance of teaching children about kindness and compassion. She introduces mindful games and exercises that parents can engage in with their children to foster empathy and kindness. By providing children with opportunities to practice empathy and kindness, parents can help them develop a sense of connection and compassion towards others.

Overall, Chapter 7 of “Sitting Still Like a Frog” emphasizes the significance of cultivating kindness as a means to improve our well-being and foster positive relationships with ourselves and others. It offers practical exercises and strategies to incorporate kindness into daily life, making it an invaluable resource for nurturing a kind heart.

Chapter 8 of “Sitting still like a frog” by Eline Snel is titled “Meditation in Everyday Life.” In this chapter, Snel discusses the practical application of mindfulness meditation in daily activities.

The chapter begins by emphasizing the importance of integrating mindfulness into daily routines rather than limiting it to formal meditation sessions. Mindfulness should be seen as a skill that extends beyond the meditation cushion. Snel introduces simple practices that can be easily incorporated into everyday life, such as mindful eating, listening, walking, and relating to others.

The author explains the concept of “pause points,” which are the natural breaks in our daily routines where we can bring awareness to the present moment. For example, pausing before a meal can help us become more aware of the food we’re about to enjoy, fostering a sense of gratitude and allowing us to fully experience the flavors and textures.

Snel also emphasizes the importance of mindful communication, highlighting the practice of speaking and listening attentively. Being fully present and genuinely interested in the person we are speaking with can greatly improve the quality of our relationships.

The chapter concludes with a discussion on how mindfulness can be applied to parenting. Snel suggests that parents can benefit from regular moments of pause and self-reflection, allowing them to respond to their children with calmness and empathy rather than reacting impulsively. Mindful parenting promotes greater understanding and connection between parents and children.

In summary, Chapter 8 explores the practical application of mindfulness meditation in daily life. It emphasizes the integration of mindfulness into everyday activities and introduces practices such as mindful eating, listening, walking, and relating to others. The chapter also highlights the importance of pause points and mindful communication. Furthermore, it provides insights into how mindfulness can enhance parenting by promoting self-reflection and cultivating nurturing relationships with children.

In conclusion, “Sitting Still Like a Frog” by Eline Snel provides a practical and accessible guide to mindfulness for children. Through a series of simple and engaging exercises, Snel teaches children how to calm their minds, manage their emotions, and develop a greater sense of self-awareness. By introducing mindfulness practices as a regular part of daily life, children can better navigate through challenging situations, improve concentration and empathy, and ultimately, find more joy and happiness within themselves. This book serves as a valuable resource for parents, educators, and caregivers seeking to help children cultivate a lifelong skillset for emotional well-being and inner peace.

1. The Coddling of the American Mind” by Greg Lukianoff and Jonathan Haidt: This thought-provoking book examines how well-intentioned efforts to protect young people’s emotional well-being have unintentionally fostered a culture of fragility. Lukianoff and Haidt delve into the rise of trigger warnings, safe spaces, and the damaging effects of overprotection on academic freedom and mental resilience.

2. Running on Empty: Overcome Your Childhood Emotional Neglect” by Jonice Webb: Building upon the insights gained from “Sitting Still Like a Frog,” Webb focuses on addressing childhood emotional neglect. This book provides practical strategies and guidance to help readers recognize, understand, and process the emotional voids left from their upbringing. Webb’s empathetic tone and relatable examples make this an accessible resource for anyone seeking to heal from emotional neglect.

3. Between Parent and Child” by Haim G. Ginott: This classic parenting guide explores the fundamental principles of effective communication between parents and children. By fostering a climate of open dialogue, Ginott advocates for nurturing healthy relationships and empowering children to develop resilience and emotional intelligence. “Between Parent and Child” complements the mindfulness techniques highlighted in “Sitting Still Like a Frog,” as it emphasizes the importance of being present and attentive in our interactions with children.

4. The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child’s Developing Mind” by Daniel J. Siegel and Tina Payne Bryson: Drawing from neuroscience and psychology, Siegel and Bryson present mindful approaches to parenting in order to promote optimal brain development and emotional well-being. This engaging and practical book offers invaluable insight into how parents can help their children build resilience, manage stress, and develop the essential life skills necessary for healthy emotional growth.

5. “The Highly Sensitive Child: Helping Our Children Thrive When the World Overwhelms Them” by Elaine N. Aron: In this compassionate and informative guide, Aron explores the unique challenges faced by highly sensitive children and provides strategies for nurturing their heightened sensitivities in a world that can often be overwhelming. This book aids parents in understanding and empowering their children, helping them develop self-acceptance, confidence, and emotional resilience.

Note: “Sitting Still Like a Frog” by Eline Snel is excluded from this book recommendation, as per the given request.