Mindfulness is about focusing on the present moment. While everyone needs to consider the past to learn from past mistakes and imagine future events to calculate risks, adaptive people know how to focus on what is happening in the present in order to cope with stress, manage emotions, and overcome adversity.
This cognitive skill is one that children must master in order to grow and remain mentally healthy. Children can master this skill on their own as they grow and develop cognitively. However, intervening to hasten the acquisition of this skill is a hallmark of good parenting. Teaching your child this takes a lot of work, but you can make progress by starting with these seven tips:
Labeling your inner experiences
A compassionate child knows how to respond to different situations because they are aware of what is going on in their mind. They recognize bodily sensations, emotions, and thoughts, and they can clearly express their inner experience at any given moment.
On the beach, thoughtful children, without a word, notice the softness of the warm, fine sand under their feet and the unique smell of the ocean. At the same time, they recognize the joy of playing tag with their loved ones and thinking it is the best day of their lives. These children live in the moment, without any worries.
Teaching children to notice and then verbalize what they sense, feel, and think gives them insight into their own inner experiences. The more skilled children become at thinking internally, the more capable they are at determining appropriate responses to external situations.
Recognize the functioning of the body
Body appreciation is an effective mindfulness activity because it requires concentration and discernment. Many of the actions the human body performs are unconscious and widely underestimated.
Teach your children to notice the results of the body's involuntary functions: heart beating, breathing, sweating, thirst, hunger, etc. Encourage them to become more aware of their amazing ability to stay alive and healthy and realize how wonderful life is.
Breathing demonstration
Spontaneous breathing is a healthy way to release tension. Practice the magic of taking four slow, deep breaths to induce a sense of calm and relaxation.
Ask children to count their breaths, watching their abdomen expand and contract as they breathe in and out. As they get the hang of it, start counting out loud, and then counting from their heart.
Showing the power of a hug
A hug that lasts for a few breaths can be therapeutic, especially when your child and the person in their arms synchronize their breathing and relax their muscles. The sensation relieves stress and provides an instant mood boost.
Understanding the healing power of a hug empowers children for the better. Giving a hug to someone who is feeling down can completely change the frown on their face. It indirectly trains children to be kind by treating others the way they would like to be treated, a behavior that is praised by everyone. Children can discover their empathy by switching roles in situations and imagining themselves as the recipient of a warm hug.
Eat slowly
Eating unhurriedly is a great teacher of mindfulness. Babies naturally eat like snails, and with 10,000 more taste buds than adults, eating is an intense experience. Delaying mealtimes can also be a procrastination tactic to put off foods they dislike.
Over time, children will grow out of this behavior and spend more time and energy on complex tasks. They may start to see eating as a chore. Given that food stimulates the senses, it's worth reminding your child to savor every bite. Help them awaken their inner food critic by paying more attention to the look, smell, texture and taste. Before you know it, your child will be hooked on food and have a fantastic gourmet experience.
Thinking of their happy place
Imagination as a mindfulness practice may seem counterintuitive because it takes attention away from what's going on in the real world, but picturing something that will make your child feel good can be calming when reality is painful.
Creating fantasy worlds and reminiscing about memorable places is healthy escapism that helps prevent children from dwelling on unpleasant experiences that they cannot control or change.
Observing the surroundings
Paying attention to the external environment balances the inward-thinking strategies we teach our children. It helps them enjoy nature and develop healthy situational awareness at an early age. Intentionally focusing on the stimuli around them helps children stay focused on what is in front of them instead of letting their minds wander.
While leisurely nature walks are beneficial, you don't have to explore the great outdoors to teach your kids to be considerate of their surroundings. This activity could involve setting out bird feeders, installing a birdhouse camera, taking a walk around the neighborhood, or visiting a local park. The key is to let your kids set the pace while sharing their observations.
Compassionate children grow into mentally healthy adults
Mindfulness is a very important skill to develop early on. These strategies can help guide your kids in the right direction, but it's all for naught if you don't put your words into words. Lead by example and strive to be mindful adults so your kids grow up with great role models.
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