Mindfulness is the practice of being fully present in the moment. Without a doubt, staying mindful transforms how we navigate life's challenges. Mindfulness isn't just for adults; it's a powerful tool for kids, too. It helps them regulate their emotions during times of overwhelm, self soothe when they feel nervous, and tap into positivity when feeling down. Let's explore simple ways to help your child learn mindfulness:
1) Belly Breathing to Ease Jitters
Feeling nervous is a part of being human, but as parents, it can be heart-wrenching to see your child struggling with nervous energy. Maybe it's the morning of a test they feel unprepared for, or they are simply feeling out of sorts because of a change in their normal routine. Whatever the trigger is, you can help your child regain balance by teaching them belly breathing. Have them place their hands on their stomachs and take deep breaths, watching their bellies rise and fall. This technique helps them focus on breathing and calm their minds when those nerves start fluttering.
2) Five Senses Exercise for Grounding
If your child is overcome with anger, the first step is validating their emotion. Next, it's time to help them ground back into the present so that they can reset their reactive state. Have them use their five senses to name something they see, something they feel, something they hear, something they smell, and something they taste. It might take some prompting at first, but eventually, this mindfulness technique will help them calm themselves and regain control. You can also pair this exercise with taking a walk with your child and tapping into the sensory experience outside. Nature has a soothing effect, and the movement will further help with grounding.
3) Mindful Coloring to Quiet the Mind
If your child is feeling restless and having a hard time settling down for the evening, it might be a sign they need a calming activity to focus their energy. Mindful coloring is an excellent activity for this. Set aside a meditative coloring book of mandalas for them because the intricate, symmetrical designs require more focus and precision than other coloring books. You'll notice that as your child immerses in the intricate patterns, their breathing slows, their focus sharpens, and the distractions of the day fade away.
4) Nightly Gratitude Practice to Foster Positivity
A regular nightly gratitude practice is a great mindfulness exercise you and your child can do together every night. You'll both reflect on three things you are thankful for each day. It's a simple technique, but it teaches kids to focus on the good moments in their lives. Once this becomes a practice, your child will naturally appreciate what they have instead of dwelling on worries.
Support Your Child's Mindfulness with Focus Forward Therapy Group
We hope these mindfulness practices help you and your child overcome challenges and turn them into moments of calm and connection. As you practice these with your youngster, remember that some kids will gravitate towards some practices over others, and that's okay! Together, you'll find what works best. If you'd like more tailored suggestions or feel your child could benefit from additional support, we're here to help. Contact Focus Forward Therapy Group today to explore how we can support your child's journey.
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