Mindfulness is a great tool for children during this unprecedented time. With activities and schedules being turned upside down due to COVID-19, mindfulness techniques can help kids to reduce the stress and handle big emotions. The best part about mindfulness is there are many different ways to be mindful – from mind-body practices like breathing exercises, yoga and mindful eating, to stillness practices like guided relaxations. There is something for everyone in the family to try. In these uncertain times, when we all truly need to feel supported and connected, I encourage parents to explore mindfulness and see how it might support them and their family.
Here are few mindfulness techniques to try at home:
Be mindful outdoors. Take a ride your bike. Research tells us that spending time in nature can change how we feel. As you ride, pay close attention to what you see, hear, feel, and smell. If you have a basket, maybe even gather objects such as rocks, sticks, and leaves to create an art project or mandala.
Focus on the good. Every cloud has a silver lining, but sometimes it can be hard to find that silver lining when you are experiencing stress. Encourage your child to use her breath, while thinking of a positive affirmation such as “I am happy.” This will shift the negative mindset to a positive one.
Take deep breaths. Breathing techniques are a useful tool for self-regulation. Many children express how taking deep Elevator Breaths helped them to fall asleep at night or even in yoga! Taking ten deep breaths is a simple solution for big emotions that can be done anytime and anywhere. It is truly an amazing tool for reducing stress.
What makes an activity mindful, is if we pay attention to the activity while using our senses. That being said, there are lots of ways to cultivate mindfulness. If you need a few ideas check out Mindful Child Online classes or my book, Mindfulness for Children, 150+ Activities for Healthier, Happier, Stress -Free Kids. When beginning a mindfulness practice, start small with a few minutes a day. Also, try to pick a consist time to practice mindfulness to make it a habit. If your children are doing schoolwork, add in a few minutes of mindfulness throughout the day. Set time aside so that the whole family can practice together. After COVID-19 is over, kids will think back fondly on the mindfulness activities they did as a family.