What is mindfulness?
Mindfulness is the practice of cultivating conscious awareness of our thoughts, feelings and environment in every moment, without judging the experiences. Through this we can gradually learn the thoughts and behaviours that result in joy and those that trigger stressful reactions.
Resilience to stress and reducing the symptoms of anxiety and depression are some of the key benefits of mindfulness. Neuroscience is increasingly supporting the idea that mindfulness also helps to enhance perception, awareness, complex thinking and helps us to maintain better relationships with those around us.
As humans, we tend to be easily distracted, and often spend a lot of time dwelling on past events or contemplating future events in a critical way. Mindfulness helps you to slow down and quiet your mind so that you can become more ‘present’ in life. Mindfulness can be practiced by anyone including both adults and children. For more information on mindfulness and the techniques adults can use visit our Adults Blog Page here.
Why Teach Mindfulness to Children?
There is growing evidence to suggest that practicing mindfulness techniques with children can help them to cope with stress and anxiety, build confidence, and handle the challenging or uncomfortable situations they may experience in their lives in a healthy way. It can also improve focus and concentration and even strengthen their immune system. The earlier we teach these techniques to children the greater the opportunity to support them in leading calm and happy lives.
In February 2019 the UK government introduced mindfulness programmes in schools. These programmes were designed to introduce children to healthy mindfulness exercises and wellness techniques. The UK government cited the following reasons for introducing mindfulness programmes at the school level:
- The modern world and contemporary living has introduced many pressures for children, and they need more holistic ways of coping.
- Children can learn simple ways to wellbeing, happiness and mental health from a young age.
- Children will have a better chance of growing into well-adjusted adults who are better-equipped to live their best lives and cope with pressure.
General tips on getting started
Before beginning to teach mindfulness techniques to your children consider the following:
- Choose an appropriate time to start – Try to teach mindfulness techniques to your child when they are calm if possible. Rather than waiting until your child is mid meltdown to attempt to and calm them down with breathing exercises for example it may be useful to practice the exercises at bedtime when they are already calm and more receptive to learning and practicing the techniques.
- Choose a appropriate space – Find a quiet space to talk to your child and practice the techniques. This also applies when coaching your children through the techniques during a stressful situation. If a meltdown happens in the middle of a birthday party for example, the stimulation from their environment won’t help in returning them to a state of calm so wherever possible remove your child from the situation before you start.
- Get down to their level – Getting down to your child’s eye level signals to them they have your full attention. When you get down to your child’s level, make eye contact, and speak softly. Your message is more likely to be heard and received.
- Make it part of their routine – You will get the most benefit from mindfulness techniques if you integrate them into your child’s usual routine. So just as you would engage your child in physical activities to improve or maintain their physical health, try to think of mindfulness activities as an essential way of improving and maintaining good mental health.
- Don’t try to force a child to practice – Be patient and have fun with it. If they do not feel like practicing at certain times, or they don’t take to a certain technique, don’t push it. As children develop and change, so will the most suitable forms of mindfulness. Take the slow road whenever possible. Mindfulness, is after all a way of being, and is meant to be cultivated over a lifetime.
Mindfulness techniques you can practice with children
The following mindfulness techniques can support your children in living calm and happy lives. You will find more information and example exercises for each in our blog.
- Breathing exercises
- Meditation
- Practicing gratitude
- Positive affirmations