You’ve likely heard of the term ‘mindfulness’ before, but what is
mindfulness, really?
Mindfulness refers to an active awareness of the present moment. It is the
ability to observe and become aware of what we are thinking and feeling, but
without placing judgment on these thoughts and feelings. It is about being fully
present with what is going on internally in any given moment.
Now, this might sound simple enough – aren’t we always aware of the
present moment? But it can be surprising to find out how infrequently we are truly
experiencing mindfulness. Nowadays, our world and our lives are so busy, that
we’re often torn in a million different directions at once. With so many things
going on, our awareness of what we’re really thinking, feeling, or experiencing in
a given moment can often slip under the radar.
This is why practicing mindfulness is so important. Mindfulness is a skill,
and by consistently and consciously practicing this skill, you’re more easily able
to apply it throughout your daily life.
Practicing mindfulness is one of the best things you can do for your mental
and emotional well-being. Many studies have documented the benefits of regular
mindfulness practices; from reduced feelings of stress and rumination, to
improvements in relationship satisfaction and emotional regulation, it is clear that
a consistent mindfulness practice can greatly impact one’s quality of life.
This is especially true for children! Mindfulness has been shown to improve
kids’ attention spans, focus, and impulse control, as well as decrease their levels
of stress and anxiety. By beginning to cultivate a regular mindfulness practice in
childhood, children can master this skill early on, and so, reap its benefits as they
grow up.
Now, knowing how important mindfulness is for kids, what are some steps
you can take to help cultivate more mindfulness in your children or the kids you
work with? Mindfulness can easily be practiced, whether at home, in therapeutic
sessions, or in classrooms.
For instance, parents can implement Daily Calm Moments or practice one
of our guided meditations with their children before bed. Encourage them to
notice their breathing, and any thoughts or emotions that come up for them.
Routines like this are simple but effective. This gives kids a chance to regularly
practice their mindfulness skills by tuning into their experience of the present
moment. When kids are able to practice mindfulness at the end of each day, it
becomes easier for them to apply this same skill throughout their days too.
It also helps provide a predictable routine and daily structure. We
understand how hectic life can get sometimes, especially when juggling kids,
work, and other responsibilities. But adding even just a quick 5 minute
mindfulness routine before bed can create a sense of structure and predictability,
which can lessen feelings of anxiety and promote better emotional regulation in
young kids. Knowing that they’ll have a chance to clear their mind and check in
on how they’re feeling at the end of each day can help foster more emotional
stability.
Parents can also encourage their kids to engage with more mindful
activities and hobbies. In our day and age, more and more kids are spending
time in front of screens, and while some screen time is ok, too much can begin to
impact childrens’ mental health.
3 Try adding in some mindful activities to balance
out screen time and boost well-being. For example, here at MindSparks Kids, we
have different printable coloring pages available, which can be a fun and relaxing
way for them to practice mindfully engaging in hobbies.
Teachers and educators can follow similar practices in their classrooms
too! For instance, you could implement a Morning Check-In Meeting. At the start
of the day, have students practice recognizing, identifying, and describing how
they’re feeling that day. While this practice might seem simple, this is what
mindfulness is all about! By tuning into how they’re feeling at the start of each
day, kids can become more aware of what’s going on inside of them and how this
might impact their experience of the day. This can promote better emotional
regulation in the classroom. You can also incorporate regular 5 Minute Calm
Moments, such as after breaks or meal times. Much like at home, this predictable
routine can offer a sense of structure and stability for kids, and help them
exercise their mindfulness skills.
Mental health professionals can also incorporate these resources into their
practice. Starting sessions with a guided meditation or 5 Minute Calm Moment
can be a great way of helping kids tune into how they’re feeling that day, leading
to better insights and awareness.
You can also make use of mindful activities like our colouring pages as
distress tolerance skills! If you notice a child becoming distressed during a
session, try having them practice engaging in a mindful activity to calm their
mind. The great thing about this is that this can be used both during and outside
of sessions. You can provide kids with printables they can take home with them!
By having them develop the habit of engaging in mindful activities as a form of
distress tolerance in sessions, they’re more likely to reach for these activities
when feeling distress outside of sessions too.
Overall, the practice of mindfulness for children is not only essential but
also deeply rewarding. By embracing mindfulness practices in homes,
classrooms, or therapeutic sessions, we can help equip kids to navigate their
lives with greater emotional awareness and peace. So what are you waiting for?
Let’s help cultivate the skill of mindfulness in our children today.
At MindSpark Kids, we help parents, caregivers, educators, and mental health professionals teach children how to develop necessary life skills. Why? Because socially and emotionally intelligent children grow up to be healthy, happy adults.
MindSpark Kids is an online membership with a database of social and emotional learning videos and worksheets to help children understand their emotions, make good decisions, and think critically.
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