In today’s fast-paced modern life, where everything moves at a constant speed and we are overloaded with too much information and sensory stimuli, children face enormous pressure to achieve and excel at everything, from academic demands to social challenges.
According to research, “‘Our children are subjected to increasing commercial pressures, they begin formal education earlier than expected, and they spend ever more time indoors with screen-based technology, rather than in outdoor activity”. This social change is attributed to technological innovations and societal changes that contribute to a faster pace of everyday life. Experts suggest that these current challenges might threaten children's development. Technology can contribute to a lack of family bonds, low self-esteem, inability to socialise, and difficulty expressing opinions and questions.
Additionally, the use of smartphones at early ages and reliance on other technologies, such as games and television, combined with a fast-paced lifestyle, leave our children with no time for pause and rest. Not only are children drawn to technology, but we as adults are also constantly online, scrolling through Instagram, shopping online, and connecting with friends and family. As parents, we should take steps to help our children disconnect from technology and practise mindfulness together as a family with the aim of bonding with our children as much as possible, bringing everyone back to the present and enjoying each moment together.
 |
| Photo by Melissa Askew on Unsplash |
Mindfulness is the practice of being fully present in the moment, both physically and mentally. It’s a form of meditation that involves being aware of your thoughts, feelings, and movements and observing them without judgement or distractions. Children need mindful moments as much as we do. Integrating and practising regular mindfulness activities with our children can help them:
- Develop deeper connections and improve empathy and understanding of others.
- Reduce stress and anxiety, and improve their emotional regulation by increasing their ability to respond to fears and stressful or unexpected situations, resulting in less impulsivity and better self-control.
- Increase attention and the ability to concentrate and stay focused on each task, rather than multitasking.
- Enhance general well-being, satisfaction, and inner strength.
Simple Techniques to Teach Mindfulness to Kids
Mindfulness with kids is about integrating small and consistent steps into their daily lives that allow them to use and connect to their senses and perceptions in a way that stimulates a sense of calmness, focus, and emotional well-being. It’s a journey that can be different for each child. It’s important to consider that mindfulness is not an activity where we have to excel or be perfect; it’s about taking regular small steps without forcing or pressuring the child. The main goal is to connect as a family and enjoy it together.
Here are some easy-to-implement mindfulness activities that you can do with your children:
1. Breathing Exercises
Practise with your child and teach them how to take slow, deep breaths. Performing breathing exercises together will help you bond with your child and calm their mind and body, enabling better sleep. Grab their favourite soft toy, lay down on the floor, place the soft toy on their belly, and watch it move up and down as they inhale and exhale. Repeat a few times together.
2. Body Scan Meditation
When a child becomes aware of physical sensations, it teaches them how to relax and be present in the moment. Practising short meditations with your child and focusing on feeling different parts of their body while taking deep breaths can do wonders for their daily life. Another great exercise is the heartbeat activity: have your child do jumping jacks, and once they finish, teach them to close their eyes and touch their wrist so they can feel their heartbeat, helping them to focus.
3. Talking and Listening
This can be a great way to bond. Positive two-way communication between child and parent can strengthen connections and stimulate the brain, building your child’s self-esteem and enabling them to feel worthy and loved. Practising small, mindful conversations regularly can help your child become better at regulating their feelings and emotions and analysing their day from a different perspective. Simple questions like, “How was your day?”; "What made you happy and what made you unhappy?"; "What did you feel in the moment and how do you feel right now?"; "What do we need to let go of?"; "What did we learn from it?"; and "How can we do it better next time?” can be very effective. Talking about feelings in a healthy way, without any judgement or lecture, will help your child build emotional resilience and deal with feelings and emotions better as they grow. Listening to your child during the bedtime routine about their day or reading a book together can be great ways to bond and enjoy quality time together. Analysing the characters' feelings, thoughts, and emotions about how the story makes us feel and what we would do differently will help your child reflect and calm down, building emotional awareness and enhancing empathy.
4. Walking Together
Creating a habit of walking together and questioning our senses of sight, hearing, smell, and touch promotes mindfulness in an engaging manner. A walk in nature or on the way to school every morning can be the perfect moment to incorporate mindfulness into your child's day. Spending time in nature and outdoors daily helps keep children healthy both mentally and physically. On your next walk, try asking your child questions such as: What do you see, smell, or hear? How is the weather today? Can you see the clouds moving? Can you feel the wind or warmth on your skin? Can you feel the rain on your skin? Can you spot any flowers? How do they make you feel? Do they smell good? What sounds can you hear? Are they loud or quiet?
5. Mindful Eating
Mindfulness is connected to everything we do in our daily lives. Mealtimes are another great opportunity to practise. Encourage your child to notice the taste, texture, and smell of the foods they eat. Promote slow eating and healthier food choices. Talk about where the food comes from and visit eco-friendly/zero-waste supermarkets and local farms, where you can pick and choose your own fruits and vegetables.
Tips for Parents
Explain Mindfulness:
Keep it short and use simple language, relate to their experiences, or explain with visuals, books, or stories, making it easier for them to understand the concept and find mindfulness achievable. For example, "Mindfulness is like paying really close attention to what you're doing right now. Like when you're playing your favourite game and you notice every little thing, or when you're eating your favourite ice cream and you really taste every bite. It helps you feel calm and happy."
Be a Role Model:
Your child's behaviour is a reflection of yours. Children learn by example, so being a role model makes all the difference. Take care of yourself and inspire your kids to engage in mindful activities.
Create a Routine:
Children are more likely to engage in an activity when it’s part of a routine. Consistency is key, so start small and add mindful practices into your interactions with your kids.
Be Patient:
Choose the best time to practise because mindfulness is a skill that takes time to develop. Be patient with your child and encourage them gently to ensure they have a positive experience.
Keep it Fun:
Mindfulness is not about controlling thoughts or rigorous techniques; it’s about connecting to the present moment through senses and different perspectives. Mindfulness is a positive and enjoyable experience, so keep it fun by practising mindfulness through games, stories, and other activities.
Mindfulness and Sustainability in Childhood
Mindfulness and sustainability are related concepts, especially in childhood development. Children who are aware of their actions, values, thoughts, and emotions can understand the importance of sustainability from a very young age. For parents, it is essential to take responsibility for raising children in a way that educates them about the current environmental crisis we live in. The children of today will shape future generations, and it’s important for them to understand how their actions impact not only others but also the environment. When kids connect with nature, it can encourage and promote a sense of responsibility to protect and preserve it and engage in sustainable practices such as waste and water reduction, recycling, and being kind to animals and plants around them.
Parents can empower sustainable habits in children, helping them to become more mindful of their actions and behaviours, and teach them how to be kind to the environment and others. This fosters empathy and a sense of care for the environment and its inhabitants as they grow into adulthood.
In other words, children who grow up with a mindfulness-based approach are not only emotionally stronger to navigate life's challenges but are also more likely to develop essential skills needed to live sustainably and become environmentally conscious adults, ensuring a healthier planet for future generations.
Comments
Post a Comment