Mindfulness with Your Child

 

Mindfulness is a powerful tool that can help children and adults deal with the stresses and strains of daily modern life.

 

What is Mindfulness?

 

Mindfulness is the act of focusing on the present moment. It’s a type of meditation designed to help people pay attention to their bodies, thoughts and feelings. It’s very useful for children because it helps them to develop coping skills for their emotions which for many children are hard to regulate.

 

Many schools adopt mindfulness as a regular part of the curriculum. Pastoral care is an important factor to consider when choosing a school, this junior school in Leicestershire has an excellent pastoral care team. Research has shown that Mindfulness can help children’s academic performance and reduce anxiety. Bedtimes can also be improved with Mindfulness as it can calm wakeful or over-stimulated children. Here are some ways in which you can easily explore Mindfulness with your child:

 

Take a Mindful walk

 

Take your child for a walk somewhere quiet and filled with nature. Help them to tune into the environment by pointing out the sounds…wind in the grass, birdsong, the babbling of a stream. Help your child to tune in to each sound separately and then to hear them all together. Point out the different sites such as flowers, leaves and other natural features. Focus on small aspects of each – notice the centre of a flower and each individual petal.

 

Mindful bedtimes and how they can help your child

 

Bedtime is a great opportunity to explore Mindfulness. Ask your child to lie down and in a calm, quiet voice, ask them to notice each part of their body separately, starting with their toes and moving up to ankles, knees, stomach, shoulders and so on.

 

Ask your child to notice how each area feels. The idea of this exercise is to help your child to focus on the present moment and not to worry about anything at all. Anxiety prone children should be encouraged to practice this alone eventually. 

 

The great thing about Mindfulness is that it can be practised anywhere! At home, on a walk, at school and on a bus! It’s a free, effective way to calm and focus. And many children need that focused energy in order to manage their day to day lives.

*sponsored post

Exploring Mindfulness with Your Child

Mindfulness is a relaxation technique, which helps you to focus on the present moment and calm a busy mind. This means slowing down and paying attention to your senses and feelings, in order to achieve a calmer presence and improve your mental health.

For many children mindfulness is particularly helpful for managing stress caused by exams or their social life. Mindfulness teaches them how to slow down and focus on the present moment, instead of their worries. Mindfulness will also increase your child’s emotional resilience and help them to develop important coping skills for the future.

If you want to teach your child mindfulness, here are some top tips from a Prep School in Buckinghamshire…

Practice with your child

Take time each day to practice mindfulness with your child by slowing down and observing your surroundings. This could be anywhere; in the car, at the park or simply at home. Pause and remind your child to tune into their senses. What can they see, hear, smell and feel? - Share your observations with each other. You may be surprised to find that you have both noticed something different.

Pay attention to breathing

Teach your child to pay attention to their breathing. You can do this by lying down and focusing on the sensation of the air going in and out of your body. This is helpful for relaxation, particularly if your child is stressed or anxious. Encourage your child to put their hands on their tummy and feel it moving up and down. After you have practised this for a short time, ask your child if they feel more relaxed? 

Try mindfulness when eating

‘Mindful eating' is a great activity to practice with children. Choose a favourite food and then ask your child to take a bite and really savour the taste using all of their senses. Instruct them to smell the food, describe the flavour and observe the texture. Use this exercise to enjoy a special treat together such as chocolate. You could even include a few surprise flavours to see if they can identify them.

Encourage mindfulness at bedtime

Bedtime is an ideal time to introduce your child to mindfulness, especially if they have difficulty sleeping. Try a mindfulness technique called the ‘body-scan meditation’ to help your child relax. Ask your child to close their eyes and lay comfortably in bed. Then ask them to gradually observe different areas of their body starting at their feet and working their way up to the top of their head. What feelings do they have in each part of their body? For example, they might tingle or feel heavy or warm. They may even be more aware of how the bed feels against their body. This exercise will help your child to relax and fall asleep.

*sponsored post