In our fast-paced world, the serenity of mindfulness is an often-overlooked sanctuary. Amidst the rigours of schooling and societal pressures, this becomes even more critical for children. As parents and guardians, it is within our power to equip our young ones with the tools of mindfulness, not only as a practice but as a lifestyle.
Five easy methods for parents to introduce mindfulness to children:
1: Lead by example
Mindfulness begins with you. Children are astute observers and imitators of adult behavior. When you integrate mindfulness into your daily routine—be it through meditation, mindful eating, or simply observing a moment of silence-you provide a living example for your children to model. Let them see you relishing the quietness of the morning, stepping outside to listen to nature, or taking deep breaths when stressed. This visible practice encourages children to mirror these behaviors and to recognize them as natural components of everyday life.
2: Sensory exploration
Children are naturally inclined to explore the world through their senses. Use this curiosity to cultivate mindfulness. Engage them in sensory walks where they can notice and articulate the sounds they hear, the colors they see, and the textures they feel. This practice not only enhances their sensory awareness but grounds them in the present. Doing so fosters a deeper connection to their environment and the present moment.
3: Mindful breathing exercises
Breathing is the essence of mindfulness, serving as an anchor to the present moment. Introduce your children to the concept of mindful breathing with simple exercises. Encourage them to take slow, deep breaths, focusing on the rise and fall of their chest or the sensation of air passing through their nostrils. Make it engaging by having them blow bubbles with each exhalation or using a pinwheel. This not only makes the exercise fun but provides a visual cue to the depth and steadiness
of their breath.
4: Establishing a ‘Mindful Moment’ routine
Consistency is key in nurturing a habit. Establish a routine that includes a ‘mindful moment’ during the day. This could be a brief period where the family gathers to practice silence, shares something they are grateful for, or discusses their emotions and thoughts. This daily practice reinforces the importance of mindfulness and provides a regular and safe space for children to practice self- awareness and reflection.
5: Mindful storytelling and games
Stories and games are vehicles of learning. They can be powerful tools for teaching mindfulness. Use storytime to introduce concepts such as kindness, gratitude, and awareness. Select books that capture these themes or create stories together, discussing the feelings and sensations of characters. Incorporate games that require attention and focus, such as ‘Simon Says’ with a mindful twist. This encourages children to pay attention to their actions and the instructions given.
Conclusion
Mindfulness is not merely an exercise; it is a way of being—a gentle, yet profound approach to life. When instilled in children, this can blossom into a lifelong capacity for self-awareness, compassion, and inner peace. Teaching children about mindfulness is achievable and can be very enjoyable for them and for you. Parents can seamlessly introduce their children to the practice of mindfulness through leading by example, engaging in breathing exercises, exploring the senses, weaving mindfulness into storytelling and games, and establishing a ‘mindful moment’ routine.
As the world evolves, our children will face novel challenges and choices. Mindfulness equips them with the resilience and clarity to navigate their path with confidence and serenity. As we teach them subjects like maths and science, let us also teach them the art of mindful living. In doing so, we gift them not just a skill but an inner sanctuary for life.
Jacqueline Yeats is the Founder of Mindful & Co Kids, and a Psychotherapist specialising in Mindfulness as an early intervention for stress disorders. Inspired by her research in this area, Jacqueline created a range of fun and educational games to raise awareness of the myriad of benefits to promoting mindfulness and yoga for children.
Originating in Australia, Mindful & Co Kids specialises in enhancing the mental and emotional well-being of children. Renowned for its Oprah-endorsed products, the brand is at the forefront of innovative emotional health solutions. Most recently, Mindful & Co has teamed up with Sesame to revolutionise children’s mental health, releasing the “Mindful Moments with Sesame Street” Floor Puzzle, a a playful tool designed to foster mindfulness and emotional well-being in children that features the beloved Sesame Street characters. Find out more at: au.mindfulandcokids.com