Why and How to Practice Mindfulness with Children.
Mindfulness is a state of active, open attention to the present. When you’re mindful, you observe your thoughts and feelings from a distance, without judging them good or bad. Instead of letting your life pass you by, mindfulness means living in the moment and awakening to experience.
The practice of mindfulness has been shown to improve mental health, reduce stress, and increase focus and concentration in adults.
It can also help children learn how to be kinder to themselves and others. The benefits of mindfulness are well documented in adults, but they can be even more powerful for children who don’t yet have as many negative habits to unlearn.
Mindfulness can be beneficial for children in several ways:
- Improves attention and concentration: Children who practice mindfulness can develop their ability to focus and pay attention, which can be beneficial in the classroom and in other activities.
- Reduces stress and anxiety: Mindfulness can help children learn to manage their emotions and reduce feelings of stress and anxiety.
- Enhances social skills: Mindfulness can help children become more aware of their own feelings and the feelings of others, which can improve their ability to interact with others and build stronger relationships.
- Promotes self-regulation: Children who practice mindfulness can learn to regulate their own behavior and emotions, leading to improved self-control and self-regulation.
- Improves physical health: Mindfulness has been shown to have positive effects on physical health, including reducing symptoms of chronic pain and improving immune function.
Overall, mindfulness can be a valuable tool for children to help them cope with the challenges of daily life and promote overall well-being. Additionally, being mindful can help children develop a sense of self-worth, resilience, compassion, and empathy.
There are many ways to teach mindfulness to children through example and kid-friendly meditation exercises.
For example, choose a quiet place where you can sit in silence for a few minutes without being interrupted. You can do this daily or weekly, depending on what works best for your family. If you’re nervous about sitting still with your child, start by sitting together for just 2 minutes at first and gradually increase the amount of time that you spend meditating together.
One other way is to read books and stories on the topic.
There are many children’s books that can teach kids about mindfulness and help them learn techniques for being present and calming their minds. Here are a few options that may be suitable for kids:
- “Breathe Like a Bear” by Kira Willey: This book teaches kids about mindfulness through the metaphor of a bear taking deep breaths to calm down. It includes accompanying yoga poses and breathing exercises for kids to try.
- “The Mindful Child” by Susan Kaiser Greenland: This book is aimed at parents and teachers and provides practical tips and activities for introducing mindfulness to kids.
- “The Rabbit Who Wants to Fall Asleep” by Carl-Johan Forssén Ehrlin: This story uses relaxation techniques and positive visualization to help kids wind down and fall asleep.
- “Peaceful Piggy Meditation” by Kerry Lee MacLean follows the story of a piggy named Puddles who learns how to meditate and find calm through mindfulness practices.
- “The Mindful Me” by Whitney Stewart and Jennifer Fisher-Mueller: This book teaches kids about mindfulness through simple exercises and activities that can be incorporated into their daily routines.
It’s always a good idea to preview a book before reading it with your child to make sure it’s age-appropriate and aligns with your values.
