Help your kids live in the moment – it’s easy for them to do and they’ll reap the benefits
As mental health gains the recognition it deserves, we as parents are becoming more proactive in addressing our children’s emotional wellbeing. We are looking to mindfulness practices to help children navigate their emotions, focus better on tasks, build resilience and reduce stress. Mindfulness programmes are now commonly found in schools, and it’s something we can teach our kids at home, in a fun and engaging way.
Mindfulness has become a household term, and it has its roots in Buddhist meditation. The aim is to train yourself to focus on the present moment. You become aware of what’s going on inside and around you – your thoughts, feelings, sensations and environment. You observe these moments without judgment. By practicing mindfulness, we can develop a better understanding of our emotions and reactions, leading to a calmer, more balanced approach to life.
Mindfulness can involve a sitting meditation that’s practiced in a quiet space. In this practice, you focus on your breathing, or sensations in your body. If your mind wanders, you accept the thoughts that pop in then gently bring your mind back to the present moment. But mindfulness doesn’t have to be done sitting still or in silence. You can integrate the practice into things you do every day, like walking or eating. You can also be mindful when interacting with others.
Kids can start engaging in simple mindfulness practices at a very young age, even as young as preschool. The key is to keep the practices ageappropriate and enjoyable. For younger children, mindfulness can be as simple as focusing on the breath, or paying attention to the sensations of the body. As they grow older, they can explore more structured practices, such as meditation.
INTRODUCING THE CONCEPT
It can be difficult for adults to focus on the now: we often spend more time thinking about what’s coming up in the future, or dwelling on things in the past. But children, little kids in particular, naturally live in the moment, which means that mindfulness comes easily to them; all you need to do is explain the concept in a way that they can understand.
Start by asking your child to pay full attention to what they’re doing or feeling at a given moment. Ask them to notice how the sun feels on their skin, or how their body feels when they run. Ask them questions to get them thinking about their experiences. For instance, “How did it feel when you bit into that apple?” or “What did you notice when you were playing outside?”
By engaging in mindfulness practices together, you can make sure it’s a shared, enjoyable experience. Use simple language and resources, like mindfulness apps or books, to make the learning process engaging and relatable. Have a “mindful moment” together, where you both sit and notice things around you, then have a light-hearted chat about what you saw and felt.
Aim to create a supportive environment for mindfulness practice, where children feel safe and encouraged to explore at their own pace. Set time aside each day for mindfulness practice and encourage your child to discuss their experiences. Mindfulness is a skill that develops over time, so be patient; celebrate your child’s efforts along the way.
When children are old enough, let them know that practicing mindfulness can help them understand their feelings better and make school or home life feel easier. Encourage them to enjoy the calm and clarity that comes with regular practice.
6 EXERCISES TO DO AT HOME
When introducing mindfulness, the key is to keep it simple, fun and engaging. The practices listed below can help you make mindfulness a natural and enjoyable part of your child’s daily life.
1. Introduce your child to the practice of mindful breathing: teach them “teddy bear breathing”, where they hold a stuffed animal on their belly while taking deep breaths. Encourage them to notice the rise and fall of their belly as they breathe in and out, and to watch as the teddy bear moves up and down with the breath. Another way to make mindful breathing fun is to practice “cool the pizza breathing”: ask your child to pretend to cool down a hot pizza with gentle, slow breaths.
2. Sit together in a quiet space and count your breaths: breathe in through your nose to a count of four, hold for 1 second and then exhale through the mouth to a count of five. Repeat often.
3. Spend time outdoors and encourage your child to engage their senses mindfully. As you walk, ask your child to pay attention to all the sights and sounds around them. You can also practice mindful eating: ask your child to focus on the taste, textures and flavours of an ice-cream as they eat it.
4. Encourage journaling: invite your child to write a story or draw a picture about their day, emphasising the emotions they felt or the things they’re grateful for.
5. Practice Savasana: guide your child through a relaxation exercise by asking them to focus on relaxing each body part, one at a time.
6. Introduce meditation through short, simple sessions. Use calming background sounds or guided meditations specifically designed for children to enhance the experience.
BENEFITS TO REAP
Mindfulness is so much more than a quiet moment of reflection. It’s a practice that can cultivate emotional wellbeing: take a look. Mindfulness gives children a sense of ownership over their thoughts and emotions because it encourages them to notice their feelings without immediate reaction. This awareness creates a space between feeling an emotion and responding to it, which can be particularly helpful in managing anger or frustration.
In a world full of distractions, having the skills to focus has never been more important. Mindfulness practices can help children to quiet their minds, pay attention to a single task at hand, and enhance their concentration.
Children can experience stress, whether from schoolwork, peer interactions, or family dynamics. Mindfulness practices, such as mindful breathing, can help reduce stress by promoting a relaxed state of mind.
By practising mindfulness, children can become more aware of their own thoughts and feelings, meaning they develop a greater understanding and empathy toward the feelings of others. This can lead to improved relationships with peers, siblings and parents.
Mindfulness practice can help children unwind, clear their minds of worry and relax. With a calm and clear mind, falling asleep can become a much easier task.
Life is full of ups and downs: mindfulness helps kids build a buffer against adversities by cultivating a resilient mindset. When practiced regularly, it can help children bounce back from challenges with a more positive outlook.
By promoting a sense of calm, enhancing emotional regulation and boosting focus and resilience, mindfulness lays a strong foundation for a balanced and positive life. When introducing mindfulness to your kids, do them a favour – make it fun!