Mindfulness Activities for Kids
Parents often complain that their children are too distracted and unable to concentrate. There are two factors present in this complaint: On the one hand, the projection of a lack of attention that points to the children but that has a lot to do with the lack of attention suffered by the parents themselves. On the other hand, the lack of attention of children as a result of the world full of stimuli in which we live and the accelerated pace of life that parents imprint on them. We don't leave them time to get bored or be themselves.
For this reason, mindfulness is a capacity that must be cultivated on a daily basis, but the best way to have mindful children is for parents to practice it too.
Mindfulness can bring numerous benefits to the body and mind of our children, helping them to manage stress and emotions, but how? In this article, we will tell you everything.
What is Mindfulness?
The practice of mindfulness implies being aware of our surroundings and not thinking about what will happen tomorrow, it is being aware of our present, in the here and now. In this way, there are different ways to achieve or practice mindfulness, especially when it comes to children. This means that children should feel comfortable doing the exercises and should be able to choose which ones they like or dislike.
Mindfulness has achieved so many good results that more and more schools are integrating a curriculum to practice mindfulness on a daily basis. Professionals in cognitive learning recommend it since childhood is the best stage to start with this discipline and turn it into a habit to help them face life in adulthood.
Why it is Important?
When children and adolescents practice mindfulness, they are better able to deal with frustration when encountering something difficult in their lives. Moreover, it can also be used when they need to focus on a specific task without getting distracted by distractions. In general, the more kids and teens practice mindfulness, the better off they will be.
It helps tо increase уоur attention span.
Helps thеm understand аnd regulate thеіr emotions
Helps wіth stress management аnd gеnеrаl well-being
It helps thеm bесоmе mоrе aware оf thеіr bodies аnd thеіr senses.
Helps build a connection wіth thе natural world
Helps thеm develop empathy аnd compassion fоr others.
Through self-observation and self-knowledge, they learn to fully understand all their abilities, strengths, and limitations. In this way, they can make more conscious decisions. Also, they learn to be more reflective, less impulsive and to be able to respond instead of reacting to the thoughts or emotions that arise.
On the other hand, yoga and meditation are not the only activities that children can practice to help make mindfulness part of their routine, there are other options but it is always important that parents are the role model for their children and also join these activities.
MINDFUL PRACTICES FOR KIDS
Mindful Breathing
The goal of this technique is to teach children to breathe deeply. In fact, it is a basic technique, since breathing is essential to practice other mindfulness exercises.
Children must be able to concentrate on the sound of their breathing so that they are aware of their present moment. Ask the children to take a breath through their nose until their abdomen is inflated. You can add details that stimulate their fantasy, such as telling them that this is how frogs do it, and that they should smell a delicious cake and then release it gently through their mouths as if they were blowing clouds.
Ideally, they should spend 5-10 minutes practicing this technique, until they learn to breathe deeply. Consider that the breath causes a state of general calm and synchronizes the heart rate after approximately 8 minutes, but to begin with, 10 breaths will be fine.
Mindful Bedtime Routine
There are many options for creating a mindfulness bedtime routine to help children relax and rest. A good idea is to ask them to close their eyes and imagine how their fingers work as they move them, then transfer that attention to their feet, hands, etc. Also imagine how the breath travels from the lungs to the rest of the body.
You can use your imagination to create different activities for this moment before resting, such as reading books, talking about how the day went, what feelings they have had, etc.
Mindful Walks
Children usually like a lot go out for a walk, especially in good weather and if it is close to nature, better.
You can encourage them to look for things they haven't seen before, like the “spot the differences” game, but in this case, comparing what they see today with what they saw last time.
You can also spend a minute in silence and pay attention to all the sounds you can hear (frogs, birds, insects, a car, etc.) or smell careful. Ask them to take a deep breath and identify the smells.
If they are a bit older, you can go one step further and have them explore how those sights, smells, or sounds make them feel.
Mindful Eating
This mindfulness exercise with food works very well with children and trains them to eat slowly, be attentive to sensory stimuli and help develop a pleasant relationship with food. IT is recommended to do it with fruits, since they are fragrant, colorful and with very varied textures, although you can adapt it to a meal that the child likes.
It consists of inviting them first to observe the appearance, the texture, and the smells with the food in hand. Then suggest that they put the piece of food slowly into their mouths, with their eyes closed, without biting it, and explore it with their tongue. Finally, little by little, go chewing it, connecting with the sensations that are awakened.
Start Meditating Like a Frog
We ask the children to stay still and attentive like a frog. Frogs can make great jumps but they also know how to stay very still, observing what is happening around them and attentive to catch a fly. His belly swells when air enters and deflates when the air leaves. We are going to be still like a frog, noticing how the belly moves.
*With this exercise the child learns to be patient, to relax and to be calm.
Remember that the practice of mindfulness should be a fun moment without an imposition or then, it will be meaningless.