Tag: what is mindfulness

Self-care

Mindfulness for Kids

mindfulness for kids

 When kids learn to be mindful, they learn to be fully present in the moment.  They learn to be self aware.  They demonstrate improved emotional regulation and reduced anxiety and stress.  It’s easy too.  Here are 3 simple activities to encourage mindfulness in kids.

1.  Practice mindful breathing

One activity to work on mindfulness with kids is to practice mindful breathing.  To do this, find a quiet space to sit comfortably.  Set time for one minute.  Focus on breathing slowly in and out while paying attention to the sounds around you and the feeling of your body in space. This Mindful Breathing Activity may be helpful.

2.  Try coloring

Coloring activities can be be very soothing and calming to kids and adults.  Just the simple act of self-selection of colors and coloring quietly can do a lot in helping our bodies and minds to relax.  Try this Mindful Coloring Freebie that contains easy to color pages with positive messages.  You can also use any coloring book or printable coloring pages that you have available.  This Mindful Affirmations coloring set is another great option.

3.  Create a Breathing Stick

With just a pipe cleaner and some small plastic beads, kids of all ages can create a simple tool for mindful breathing.  Once made, kids can use them to take a few relaxing, cleansing breaths to reset and relax.  Click here for instructions.

4.  Take a mindful walk.

The goal here is to walk slowly and calmly while quietly noticing and appreciating things around you.  If outside, notice the feel of the air on your skin.  Notice the sounds of nature that you hear.  Observe and appreciate the sights of plants or animals around you.

5.  Try sharing some children’s books about mindfulness

Here are a few that I like:

A Handful of Quiet:  Happiness in Four Pebbles by Thich Nhat Hanh

Master of Mindfulness:  How to be your own Superhero in Times of Stress by Grossman, Alvarez and Mrs. Musemichi’s 5th Grade Class

Listening With My Heart:  A Story of Kindness and Self Compassion by Gabi Garcia

I hope these ideas are helpful in trying some mindfulness with your kids.  To learn more about mindfulness in general start here.

 

 

 

Self-care

What Is Mindfulness

Mindfulness – An Introduction

What is mindfulness?  According to Mindful.org, mindfulness is the basic ability to be fully present and not overly reactive or overwhelmed.  Mindfulness is a simple and powerful tool for self-improvement.  We can improve our ability to be aware and fully present through practice.  There is growing research that shows that when we practice mindfulness we can actually change the physical structure of our brains.

Mindful Meditation

One important part of mindfulness is mindful meditation.  Meditation is not about the absence of thought, but rather it is about being fully present.  It is about realizing the power of our minds to recognize thoughts, self-talk and sensations without reacting negatively to them.  In practicing mindful meditation, we learn to observe and be aware of physical feelings, emotions, and thoughts without judgment.  In meditation we focus on the breath while being fully present in the moment.

How to start?

If you are new to mindfulness and mindful meditation, visit the Mindful.org website for some great information and links to resources and guided meditations.  If you are just beginning meditation, you can start with a body scan meditation.  A body scan meditation helps you to become aware of your body in space and to be in tune with your breathing.  Another basic guided meditation is the Ten MInute Guided Breathing Meditation.  This meditation is quick and easy to try to get you familiar with how to take just a few minutes to be more mindful.  Ten Percent Happier and Calm are also great resources that you can access online or via apps.

Like most things, adding mindfulness to your life is a process.  Keep it simple by exploring some of the resources suggested here.  Mindfulness is something that our bodies and minds can already do.  Through practice we learn how to use mindful practices to improve our physical, emotional and mental health.