EXPLORING MINDFULNESS WITH YOUR CHILD | AD

23rd July 2021 Family

Mindfulness focuses on living in the present moment and noticing current feelings and thoughts rather than dwelling on the past or worrying about the future. Practising mindfulness can help children feel calmer and more relaxed, and manage difficult emotions more easily. This can have a knock-on effect on their academic performance and overall mental health. If you’re keen to explore mindfulness with your child, read on for some tips from an international school in North London.  

Photo by Rene Bernal on Unsplash

Explore sensations

When you’re out walking with your child, encourage them to tune into the sights, sounds, smells and feelings they’re experiencing and describe them to you. This will alert them to the present moment when they might be worrying about an upcoming test or ruminating over something that happened that day. Thinking only of what they can sense in the present moment will help shift their thoughts and manage any uncomfortable emotions they’re experiencing. You could also do this at bedtime if your child finds it hard to drift off at night; get them to scan each part of their body and focus on the sensations they can feel while laying in bed to prevent their mind from wandering. 

Deep breathing

Make it a ritual in your family to take time each day to focus on breathing deeply. Get your child to place one hand on their chest and one on their belly, and inhale deeply for a particular count. Then ask them to exhale slowly for a few seconds and notice the sensations in their body. After they’ve finished, ask them how it felt during the deep breathing and how they feel now. Hopefully they’ll feel relaxed and tranquil. Encourage your child to make use of this activity when they feel stressed or anxious, or are struggling to deal with an emotion.

Mindful eating

When you sit down for a family meal, prompt your child to really think about what they’re eating and describe the taste and texture to you. Not only will this help them tune into their sensations in the present moment, but it will also encourage healthy eating habits like stopping when they’re full rather than overeating for the sake of it. 

Doing this will also give your child a new appreciation for food and gratitude for the lovely tastes and sensations, which will enrich their life. 

Through activities like these, mindfulness can become a regular part of your child’s life and a tool they can use whenever they need to calm themselves down or take a moment for themselves. 

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