For students and parents of all ages, the practice of mindfulness is a powerful tool for staying focused throughout the day. As the world seeks ways to cope with the increased stress of working and studying from home as a result of COVID-19, adding resources for remaining grounded has never been more important. Mindfulness is the practice of focusing one’s attention on the present moment without judgement. Studies have shown a wide variety of benefits of using this practice, ranging from increased emotional control to greater concentration. Like most things, mindfulness can be difficult for beginners, but with regular practice even the most skeptical can become comfortable with the practice.
By incorporating mindfulness into your children’s regular routines, you can help them build a powerful tool for managing moments of stress and emotional confusion throughout the day.
Mindfulness Practices
If your children are faced with a stressful event, utilizing a mindfulness strategy can help reduce feelings of anxiety. In order for a technique to be as effective as possible, it is crucial to begin integrating mindfulness into your children’s daily routines. There are dozens of different practices, so it is important to try several until your children find ones they are comfortable with.
Mindful Hug. Hold a hug with your children for three deep inhales and exhales. If any thoughts come into their mind, they should simply acknowledge them and return their focus to the physical sensations of the hug: the warmth, textures, sounds, and smells. By doing so, they feel more connected to those around them and are better able to manage stressful situations.
Mindful Poses. Encourage your children to imitate a pose from one of their favorite movies that makes them feel powerful. Superman is a great example. Have them focus on the details, such as the spacing of their feet and the positioning of their hands. This identification with a strong stance can help them feel more in control of themselves and the situations they are facing.
Mindful Walk. Take a walk with your children and ask them to focus on the sights, sounds, and smells around them. Encourage them to focus on one sense at a time. Ask them guided questions, such as, “Are you able to hear any animals? How do you know if the temperature is too hot or cold? Can you smell the wildflowers?” A mindful walk can help your children connect to both the world around them and their own bodies, which in turn leads to less stress and more happiness.
Mindful Check-In. Ask your children to choose an object around the house that makes noise to serve as a mindfulness check-in. For example, ring a bell and encourage your children to focus on the sound as it disappears. As they listen to the sound, they should ask themselves how they are feeling both mentally and physically. They should start at the tips of their heads and work down to their toes, where they “check in” with their whole body. In doing so, they can better recognize their emotions and why they are experiencing those feelings.
Mindful Bubbles. Have your children inhale deeply and exhale slowly into a bubble wand. As the bubble grows, they should place their fears and worries inside it. Your children should watch the bubble as it floats away with their anxieties until it pops, thus removing their negative thoughts.
Mindfulness Apps
With many people at home due to the pandemic, they might find it easier to approach mindfulness from a more digital mindset. Here are some helpful apps that promote mindfulness the entire family can use:
Headspace.One of the best-known mindfulness tools out there, Headspace leads users on guided mindfulness meditations. This app allows you to choose how long you want the meditation to last for and what type of activity you want to try, so you are always in control.Headspace also makes a child-friendly version with age-appropriate content for children of different ages.
Smiling Mind. Aimed specifically at children, Smiling Mind guides kids on an exploration of the sensations within their own body. Helping children turn their attention inward helps them quiet their minds and lays a great foundation for building mindfulness practices.
Breathe, Think, Do with Sesame Street. Who doesn’t love Sesame Street? The show and its characters are huge parts of childhood, and now your children can learn even more integral skills from them.This app bundles a variety of helpful tools for developing mindfulness and managing emotions; the learning games spark joy in children (and adults!) of all ages.
Final Thoughts
There are countless ways to begin making mindfulness a part of your children’s lives. As they become more comfortable with the process, encourage them to use mindfulness to regulate their emotions or their attention. If they become stressed, remind them to use a mindfulness strategy to take back control of their emotions. If they lose their focus, have them to stop for a moment of mindfulness in order to regain their concentration. By incorporating daily mindfulness practices, your children can develop a lifelong skill for dealing with life’s many daily challenges.
One of the great things about technology is that if you’re looking for something, the internet probably has it. Recently, one of my students introduced me to Ambient-Mixer, a website where you can listen to “relaxing music, ambient atmospheres, and astonishing sound effects.” I was a little skeptical at first because there are tons of sites out there that play classical music to help stimulate the brain and tune out distractions, but Ambient-Mixer takes it several steps further by allowing YOU to create the perfect soundscape that will enable you to focus.
