Mindfulness for Children: Strategies to Incorporate Throughout the Day
Mindfulness, defined by expert Jon Kabat-Zinn as “consciousness that arises from focusing attentively on the present moment without judgment”, has gained significant recognition as a beneficial tool for children. The beauty of mindfulness lies in its simplicity and its universal accessibility, allowing it to be practiced anywhere, anytime. Teaching mindfulness to children enhances their curiosity, self-compassion and deepens their understanding of emotional and physical experiences. Here are five effective strategies to seamlessly incorporate mindfulness into your child’s daily routine:
1. Encourage Mindful Eating during Breakfast
Begin the day with a session of mindful eating. Encourage your child to observe the appearance, aroma, and sounds of their food. Ask them to focus on the textures and flavors as they eat, noting how they change with each bite. This practice helps children tune into their body’s signals of hunger and satiety.
2. Turn the Walk to School into a Walking Meditation
Walking meditation is a fun and beneficial method to introduce meditation to children. Encourage your child to focus on sensations like their feet touching the ground or the air against their skin. Extend their awareness to their five senses and ask them to observe changes in their surroundings. This can increase their appreciation of the environment and their emotional responses to it.
3. Include Affirmations in Their Lunch Box
Positive affirmations can significantly improve your child’s mood and outlook. Teach your child the power of positive thinking, especially in challenging times, by including daily affirmations in their lunch box. This midday positivity boost can make their day even better.
4. Discuss the Color of Their Day at Dinner
During dinner, instead of asking “how was your day?”, ask your child to describe their day using colors. This approach helps children associate colors with emotions, providing a vivid and interesting way to express their feelings and the day’s events. It also encourages them to see emotions as temporary, aligning with Dr. Dan Siegel’s teachings in The Whole Brain Child.
5. Introduce Breathing Techniques Before Bedtime
Before bed, teach your child relaxation breathing techniques to calm their nervous system and prepare for sleep. Instruct them to inhale through their nose for four counts and exhale for eight counts, emphasizing the importance of a longer exhale. You can also introduce a “breathing buddy” such as a stuffed animal or pillow which they can place on their stomach to visually aid their breathing practice, empowering them to manage their own relaxation.
