Mindfulness Practices for Children

As adults, we can all work on mindfulness, a term that is being increasingly used to describe awareness of ourselves, our surroundings, and our thoughts. But can young children practice mindfulness? The answer is yes. Mindfulness can be presented to children to help them focus on tasks, regulate their emotions, and reduce their stress. How would we teach mindfulness to young children? There are several ways to go about imparting this skill to our younger generation. It might seem like a challenge, but there’s no time like the present to encourage children to be mindful. In today’s fast-paced world, mindfulness is more important than ever.

What Is Mindfulness?

Mindfulness is a technique during which a person becomes aware of their current thoughts and feelings. The focus during mindfulness should be awareness, but never judgment. Mindfulness can be very effective in stress reduction and relaxation.

Benefits of Mindfulness for Children

Whether practicing deep breathing or becoming more aware, there are many benefits of mindfulness in children.

• Focus and Concentration on Activities
  Practicing mindfulness can help children to become increasingly self-aware and control their impulses. This can gradually lead to better concentration, longer attention span, and better focus.
• Reducing Stress
  The most common interaction that causes stress in children is also one that invokes joy: time with friends. Peer interaction can spark a variety of emotions, so when children are in the practice of being mindful, they are able to understand the emotions they feel. This can help them avoid taking frustration out on their friends and family.
• Care and Empathy
  As the practice of mindfulness progresses and children become more aware of their emotions, they also become more aware of the feelings of others. In this way, they begin to develop empathy.
• Better Sleep Quality
  When children learn to process emotions, their thinking becomes clear. With this sense of calm, they fall asleep more quickly. Practicing mindfulness before or while falling asleep is a great way to facilitate this calm and restful sleep.
• Better Resilience
  From a very early age, it is crucial to help children build resilience. Resilience can be another skill that children will use for the rest of their lives. Resilient children are far more likely to be successful, emotionally secure, and able to adapt and bounce back from setbacks quickly.
• Awareness
  Focusing on maintaining a sense of calm and regulating emotions will create an awareness that will help children thrive.
• Regulation of Emotions
  The primary focus of mindfulness is to recognize emotions before reacting to them. This practice can lead to a deeper understanding of how to manage strong emotions such as anger or exasperation. Teaching emotional regulation through mindfulness can help children acquire lifelong skills.

Great Ways to Teach Mindfulness to Children

Explaining mindfulness to children doesn’t have to be complicated.

• Explain the Process
  One way to begin is to be observant in the moment. Explain to children that when we are aware of what we’re doing, we are more able to focus and be cool and calm.
• Ask Questions
  Another way to engage with children regarding mindfulness is to ask questions. When you ask children how they feel about everyday events, they become comfortable expressing themselves. Once a comfort level is reached, it is also easy to help them identify their feelings about stressful or more traumatic events.
• Use Simple and Relatable Examples
  One method of teaching deep breathing to children is to say, “Smell the flower and blow out the candle.” Another way to teach deep breathing is to instruct them to hold a teddy bear or other lovey and feel how their stomach pushes the stuffed animal in and out when they breathe.
• Teach Awareness of the Body
  Have children “scan” their whole body, from the top of the head down or from the toes up. Have them focus on each part of the body, wiggle that part of the body, and then relax that body part.
• Take Nature Walks
  Nature walks are a great way to become aware of our surroundings. Talk to your child while you walk and help them to be observant. Once they learn how to observe their environment, they will become more mindful of their surroundings. Play “I Spy” as you walk.
• Practice Gratitude
  This exercise can be done at dinner or bedtime. Have your child name three things they’re grateful for every day. Gratitude drawings and gratitude notes can also be valuable tools. Keep them in a jar to pull out and read on different days.
• Use Storytelling
  Help children to relax by using stories or imagery. Floating, breathing, and relaxing are all words that can be used to help your child relax and become mindful and aware of their environment.

How to Support Your Child in Mindfulness

The most effective and direct way to support your child in mindfulness is to lead by example. When your child observes you practicing mindfulness, they will be more likely to be able to learn how to practice mindfulness and want to practice it themselves.

Is Mindfulness the Same as Meditation?

Mindfulness and meditation differ when it comes to children. Mindfulness is not about clearing or emptying the mind. Mindfulness is simply about becoming aware. Meditation is an age-sensitive practice and may not be appropriate for very small children. Furthermore, while meditation is about relaxation and being still, mindfulness is about engaging in thoughtful activities.

Conclusion

When we work with children to develop mindfulness, we give them a blessing that will stay with them for life. Remaining focused and calm, children will be more likely to handle any challenges life throws their way. Mindfulness is a way to empower children and give them the proper tools they need to thrive.

Lionheart Children’s Academy

At Lionheart Children’s Academy, we empower children by giving them the tools they need to face life’s struggles. One of the most effective tools in that kit is that of mindfulness. We will support your mindfulness journey at home with how we teach your child at our school. With locations in Texas, Colorado, Indiana, Ohio, and Tennessee, we provide our students with many diverse opportunities, creating a healthy foundation for learning and a curiosity about their surroundings. For more information, contact us or schedule a tour today!