“Mindfulness isn’t difficult, we just need to remember to do it.” - Sharon Saltzberg
Key Concepts:
- Mindfulness was introduced by Jon Kabat-Zinn through his Mindful Based Stress Reduction program. It’s all about “paying attention in a particular way: on purpose, in the present moment and non-judgmentally.” Simply put, it helps us focus on the here and now.
- Practicing mindfulness can actually change the brain. It increases blood flow and thickens the brain’s cerebral cortex, which is great for attention and emotional regulation. Plus, it enhances self-awareness and compassion by boosting gray matter in the hippocampus.
- For kids, mindfulness is a fantastic tool to help them stay present. It reduces those “what if” fears and anxieties, supports their self-esteem, self-regulation, problem-solving skills, and cognitive flexibility. Plus, it can promote overall happiness.
What to Try:
- Try the 5-4-3-2-1 method to help your child focus on their senses. Have them identify 5 things they see, 4 things they can feel/touch, 3 things they hear, 2 things they smell, and 1 thing they taste. It’s a great way to ground them in the present moment.
- Do a body scan with your child. Have them lie down comfortably and guide them through paying attention to different parts of their body, starting from their feet and moving upwards. This helps them become more aware of their physical sensations and promotes relaxation.
- Go on a mindful walk together. Walk quietly for a block, noting different sounds or focusing on finding a specific color. Afterwards, discuss what you both observed. It’s a fun way to practice mindfulness and enjoy some quality time outdoors.
- Use mindfulness apps designed for kids, like Mindful Powers. These apps provide guided meditations and mindfulness exercises in a child-friendly format, making it easier for them to learn and practice mindfulness.
- Encourage a daily gratitude practice. Have your child journal or express things they’re thankful for at bedtime or mealtime. You can also create a gratitude tree where each family member adds tags listing what they're grateful for. It’s a wonderful way to foster a positive mindset and appreciation for the little things.