Mindfulness involves focusing on the present with a gentle appreciation of the moment. It can be used as a tool to help connect to one's feelings. Mindfulness can also help parents and children establish a connection with each other (Laurie's children's blog, 2024).
The benefits of engaging kids in mindfulness activities are plentiful. It can improve a child's response to stress, develop their self-regulation skills, and help them practice self-compassion and empathy (Bhushan and Gilgoff, 2024).
4 simple mindfulness activities to try:
1. Practice intentional breathing. Various methods can be used for focused breathing. One simple method is to count to 3 while breathing in, holding your breath for 3 seconds, and breathing out for 3 seconds.
2. Focus on gratitude. This can be accomplished by writing down or sharing out loud a few things you're grateful for. This exercise invites positive insight into any situation.
3. Get outside. Playing a game of "I Spy" while taking a walk can be an easy way to connected to the present moment and environment.
4. Explore each of the 5 senses while sitting still. You can do this with an ask-and-answer approach. Go through each of the senses and ask your child, "name three things you see," or "what is something you can taste right now?"
Keep in mind, varying levels of stress can present in unique ways and might require the attention of a medical professional. Always call your pediatrician if there are more urgent concerns.
References
Bhushan, D. and Gilgoff, R. (2004, September 4). Stressful experiences: how to help your child heal. Healthychildren.org. Stressful Experiences: How to Help Your Child Heal - HealthyChildren.org.
(2024, June 24). 8 Mindfulness activities and exercises for kids. Laurie's Children's Blog. 8 Mindfulness Activities & Exercises for Kids | Lurie Children's.