Top Tips on How to Teach Children Mindfulness
Looking for advice on how to teach your children to be mindful? Read our article for top tips.
Although mindfulness isn’t new it’s actually rooted in Buddhist tradition. It only really gained popularity in the West over the past few decades. Most recently, researchers have discovered the benefits of teaching mindfulness to our children. It is taught and talked about much more in schools nowadays and isn’t a subject to be scared of when talking to your kiddos.
What is mindfulness?
Mindfulness is about becoming fully aware of what’s happening in the present moment. And in today’s fast-paced world, it’s easy to miss what’s going on around you. In the simplest terms, mindfulness means paying full attention to something. Mindfulness is the opposite of multitasking, rushing, and looking at your phone while “listening” to your spouse, watching TV, or playing toys with your little one. Many people go through the motions of their daily routines without being fully aware of what’s happening around them. Whether they’re distracted with something that happened yesterday, or they’re worried about something that might happen tomorrow, they’re missing out on what’s happening right now. Mindfulness means paying full attention to something. It means slowing down to really notice what you’re doing. Being mindful is the opposite of rushing or multitasking. When you’re mindful, you’re taking your time. You’re focusing in a relaxed, easy way.
What are the benefits of mindfulness?
- Improves well-being
- Improves physical health
- Improves mental health
- Can relieve stress
- Can lower blood pressure
- Can reduce chronic pain
Top tips on how to teach your children mindfulness….
1. Focus on breathing
A simple way to quiet your child’s mind is to teach them to pay attention to their breathing. Encourage them to close their eyes and and focus on their breathing.
Ask them to follow your lead as you inhale deeply. Count out loud to three or four as you inhale and then pause for a count or two. Then exhale, counting out loud for three or four counts and pause again, repeating a few times. Ask your child if they feel relaxed and cozy in their bear cave.
The exercise shouldn’t change their breathing. Instead, it should be about helping them become more aware of their breaths and how their body and lungs feel when they’re mindful.
2. Drawing
Drawing is an excellent way to encourage mindfulness and it can be a fun activity for your children too.
- Focus on your posture. Sit up straight and relax your shoulders.
- Take a deep breath in for five seconds, and then breathe out slowly for five seconds. Repeat this up to ten times.
- Pick up your drawing tools. Take a moment to focus on your grip. If you find that your grip is too tight, loosen it up. Experiment with different ways of holding your drawing tool. For example, if you are using a pencil, try moving your grip away from the page, toward the pencil’s eraser
- Choose something to draw that you both appreciate or have gratitude for right now. For example “I am thankful for the good weather we are having” and you can draw the sun.
- Encourage them to take their time and include some details. Just make sure they know it’s not an art contest.
3. Notice and name body sensations, thoughts, and emotions
“My feet feel cold but I feel so happy when we are playing outside together like this.”
“It sounds like you might be nervous about school tomorrow. What do you notice in your body right now?”
“I noticed you were sad when you heard that the puppy was sick. How does it make your heart feel”
The more insight our kids have into their inner experience, the more they are able to choose appropriate responses.
4. Move, meditate and stretch together
Stretching, meditating and participating in yoga are fantastic ways of promoting mindfulness. Check out you tube for some excellent ideas.
5. Stop and be aware of your surroundings
Whenever you find yourself waiting with a spare moment— in the grocery checkout line, at a doctor’s appointment, walking to your car. Pause, tune into the five senses, and share what you notice with one another.
Ask your child:
“What five things can you hear?”
“What five things can you see?”
“Can you smell the fresh pine cones?”
6. Start a gratitude journal
Your child just needs a journal and a pencil for this activity. Let them pick out a special journal or notebook. Each day, have them write down three things they are grateful for. Encourage them to get specific about what they’re thankful for and why. Many kids enjoy drawing a picture to go with their list.
7. Take a mindful nature walk
Move at your child’s speed, which, of course, can vary from sprinting like a cheetah to slugging along at a snail’s pace. Bring your sense of curiosity and adventure and allow your child to lead the way.
Collect things along your walk such as leaves which you can use to create some artwork when you return home.
8. Rock a dolly or teddy to sleep
For this mindfulness exercise, have your little one lie down on their back and place a favorite stuffy or other toy on their stomach. As they breathe, tell them to watch and focus on the toy’s up and down movement. Have them imagine that they are rocking the dolly/teddy to sleep.
9. Singing songs and nursery rhymes
Singing with your child not only promotes a bond and connection with your child it is also a great way to practise mindfulness. Paying attention to the voice and words of the song.
Related Article: 15 Songs to sing with your child
10. Savour the flavour
Another way to involve your child’s sense of taste is by encouraging them to savor the flavor. Give them a specific piece of food, like a piece of candy or a raisin.
Encourage them to look at the piece of food for about a minute. Then, have them put it in their mouth but tell them not to chew it right away.
Instead, instruct them to pay attention to how it tastes and how it feels in their mouth. They may experience textures or tastes they’ve never noticed before.
