Mindfulness is a topic that gets a lot of attention in today’s age of mental wellness and self-care. But what is mindfulness? And who can benefit from it?
Many people incorrectly assume that mindfulness is only for adults. When in fact, mindfulness can be practiced and mirrored to children starting in infancy.
Mindfulness doesn’t have to be a complicated concept. And you don’t have to be an expert in mindfulness to teach your kids how to incorporate it into their everyday lives.
Here are a few tips for raising a mindful child.
What is Mindfulness for Kids?
The word mindfulness gets thrown around in conversations, but not everyone may know what it really means. Is mindfulness equal to meditation? Deep breathing? Having a clear mind?
While mindfulness practices may incorporate all of these activities – meditation, deep breathing, and clearing your mind – that is not what mindfulness is in and of itself.
Mindfulness is the practice of bringing awareness to what is happening in the present moment. This could include noticing sights, smells, sensations, thoughts, feelings, and more.
When explaining this concept to children, it may be helpful to give examples of what mindfulness looks like. Mindfulness is paying attention to…
- The sensation of the fabric you’re wearing
- The smell of fresh bread coming from the oven
- The sound of the ceiling fan above you
- Feelings of being hungry, thirsty, or tired
- Sensations inside your body like heaviness, tightness, or tension
- Emotions such as happiness or sadness
Being mindful helps us slow down and be more present in the here and now.
Benefits of Mindfulness for Children
So what is all the hype about mindfulness? How can bringing awareness to what’s happening around us and inside of us improve our everyday lives?
Research has shown us that mindfulness can help:
- Increase focus at home and in the classroom
- Improve mental and emotional wellbeing
- Alleviate stress and anxiety
- Boost self confidence and self esteem
- Teach a child how to self-regulate their emotions
- Improve academic performance
- Promote social skills
With all of these benefits in mind, it’s no wonder that many schools have begun teaching mindfulness in their classrooms. Even if your child does not practice mindfulness in school, you can help them become more mindful at home.
How Do You Model Mindfulness for Your Children?
Mindfulness starts with you. It’s difficult to teach your children about mindfulness if you don’t practice it yourself. So one of the first steps in raising a mindful child is to model the behavior at home.
There are many subtle shifts you can make at home to promote more mindful parenting. It doesn’t always have to include meditation, yoga, or deep breathing. Although, that is certainly one way to engage in mindfulness.
Everyday mindfulness practices can include simple things such as:
- Expressing gratitude – Gratitude is a feeling that goes beyond just being thankful. Many people think of gratitude as a response to another action, but what about those moments where you are appreciative of the present moment? You can use those moments to notice and acknowledge your gratitude. This can help normalize the practice for your children.
- Being present – This can come in many shapes and forms, but try to find at least 1 or 2 times a day where you can engage with your kids and be fully present in the moment. That means turning off your phone, turning off the TV, and immersing yourself in whatever your child is doing – playing, eating, reading, etc.
- Controlling your reactions – Being mindful is about slowing down. You can apply this to your parenting by slowing down during times where you are angry, frustrated, or stressed. Bringing awareness to what you’re feeling – without taking it out on your kids or the people around you – is a powerful way to embody mindfulness in your every day life.
- Engaging your child’s senses – Instead of turning on the TV for your kids, consider scheduling 1 activity a week that engages your child’s senses, such as preparing a meal together, making a craft, or finger painting. Not only is this a great bonding experience, it also helps your kids learn focus, creativity, and, curiosity
Mindfulness Exercises for Kids
Mindfulness can be taught to children of all ages. It can also be modeled to children starting from when they are babies. The earlier you start teaching your kids about mindfulness, the easier it will be for them to create mindful habits for themselves moving forward.
Here are a few mindfulness activities you can do with your kids:
- Go on a mindful walk – Mindfulness does not have to be boring or sedentary. Consider taking your kids on a mindful walk where you take turns noticing the things around you – the sounds of birds, the rustling of the leaves, the scent of pine.
- Starfish breathing – This is a breathing exercise that kids of all ages can do. Start by holding out your hand. Trace your fingers with your other hand and breathe in when you trace upwards, breath out when you trace downwards. This is a great way for kids to visualize their breath and bring awareness to it.
- Journaling – Journaling gives your children an opportunity to reflect upon their day and bring awareness to what happened and any feelings they felt.
- Savoring food – When eating a meal or a snack, you can encourage your children to practice mindful eating, where they pay close attention to the tastes, smells, and sensations of the food they’re eating.
- “What am I grateful for today?” – Incorporate time into your day for everyone to share what they’re grateful for. This can be done after school or around the dinner table. Expressing gratitude is a great way to bring awareness to the positive emotions happening in our bodies.
Teaching your children about mindfulness is a gift they can carry with them for the rest of their lives. Mindful children grow into mindful adults. And that’s exactly what the world needs more of!
Want to Learn More About Mindful Parenting?
Not sure where to start? You don’t have to learn mindful parenting on your own – you’re allowed to ask for help! Our experienced counselors are here to help you in your journey of raising mindful children.
We have convenient locations in the Georgetown and Liberty Hill area, so come see us today. You call, we match you, it’s that simple.
In your corner,
Jenna
