self care Mindfulness Relaxation
Mindfulness is a practice that has been shown to have many benefits for adults. But what about kids?
Can mindfulness help them to relax and de-stress?
Yes. Mindfulness is the practice of being present and aware of your thoughts, feelings, and surroundings. It is about paying attention to the moment, rather than letting your mind wander.
And kids can benefit too.
For some people, mindfulness activities are just a trend something to dabble in and then forget about when the next shiny new thing comes along. However, the truth is that mindfulness is much more than a passing fad. It is a science-backed practice with proven benefits for mental and emotional health.
Source to science-backed pratice.
Fun alternatives to mindfulness meditation
Mindfulness exercises have been shown to reduce anxiety and stress levels, lighten a person's overall mood, and even improve physical health. In other words, mindfulness is not just a trend; it is a powerful tool that can help people to improve their lives. If you have not yet tried mindfulness, it may be time to give it a chance. You may be surprised at how beneficial it can be.
For children, however, practicing mindfulness can be a little more tricky since it requires slowing down, something children are not known for . That is why we have put together this list of fun mindfulness exercises for kids .
The fun element is important since mindfulness can be difficult for children to grasp at first. By incorporating fun activities, you can help your child to understand what mindfulness is and how it can help them to feel better.
Here are the 8 activities to help you teach mindfulness you can easily start today.
Activity 1 Body Scan
As any parent knows, getting kids to sit still can be a challenge. However, teaching mindfulness meditation to kids doesn't have to be difficult. One simple and effective way to introduce meditation to kids is through a body scan. To do a body scan, have your child sit with their eyes closed and guide them through touching different parts of their body.
You can start with the head and work your way down to the toes, or vice versa. The important thing is to go slowly and focus on each part of the body separately. This exercise is like a guided meditation that can help kids to focus on their breath and become more aware of their bodies.
With regular practice, they may find it easier to concentrate and feel calmer overall. Soon they will be fully aware the benefits of stopping and taking a deep breath. Body scans are just one of many fun and easy mindfulness activities that you can do with kids.
The "body scan game" is a mindfulness practice that you can do with your child to teach mindfulness in a fun way that will help them relax and focus.
Activity 2 Coloring
Coloring can help kids to focus on the present moment and forget about their worries, at least for a little while. There are many coloring books available that are specifically designed as mindfulness activities.
You can also find free coloring pages online that help with mindfulness practice. These coloring pages often feature fun and relaxing scenes, such as beaches, gardens, or animals. Coloring with your child is a great way to bond and relax together.
Artistic and creative activities like coloring can be very effective when battling anxiety for kids and adults alike.
Coloring for mindfulness is not about creating a work of art. It's also not about perfection or having practice staying in the lines. It’s about using mindfulness activities to focus on the present moment and letting go of perfectionism. Encourage your child to color however they’d like and not worry about making mistakes.
If you're looking for coloring sheets try these flower coloring sheets, these fashion design coloring sheets can be a lot of fun too.
You can also find coloring pages online or in books. Whatever way you choose to color, just have fun with it! Enjoy the journey and be sure to keep connecting with your child. With a little bit of patience and creativity, you’ll be able to create new memories with your child that will last a lifetime. Thanks for coloring with Kerry
Activity 3 Bubble Breathing:
This is a simple but effective mindfulness activity that can be done anywhere. And all you need is a bottle of bubbles. To do this activity, have your child take a few deep breaths and blow into the bottle of bubbles. As they do this, encourage them to focus on their breath and watch the bubbles float away.
This activity can help kids to focus on their breathing and feel more relaxed. It's also fun and can be done outdoors on a nice day.
Bubble breathing is a fun type of mindful breathing that teaches letting go of worries and watching something beautiful happen. Teach your child to think of their worries disappearing as each bubble pops.
Activity 4 yoga
Yoga is a great way for kids to get exercise and relax at the same time. Yoga is also a classic mindfulness exercise. There are many yoga poses that are specifically designed for children. And there are also many fun and easy yoga videos available online.
Yoga is a low-impact activity that can help kids to build strength, flexibility, and balance. It can also help to improve concentration and focus. And regular yoga practice has been shown to reduce stress and anxiety.
Child-friendly yoga routines will often focus on fun themes, such as animals or nature. And they will usually be shorter in length than adult yoga videos and this can make yoga feel less daunting for kids who make look at adult exercises and feel overwhelmed. Just like some adults do when they first start out.
You can do yoga with your child or encourage them to do it on their own. Either way, it's a great way to help them focus on their breath and bodies and feel more relaxed.
Activity 5 journalling
Journalling is a great way for kids to express their feelings and thoughts. It can also be a fun and creative outlet for kids. And it's a great way to encourage mindfulness.
Writing is one way to help kids practice mindfulness, as it allows them to focus their thoughts and express themselves without interruption. The prompt “Today I feel…” is a great way to get started. It can be used to write about anything, from the weather to a recent event. And since there’s no right or wrong answer, it takes the pressure off of kids to perform perfectly.
All they need to do is be present in the moment and express their feelings. This simple activity can help teach kids the basics of mindfulness and provide them with a tool they can use to cope with stress and anxiety.
The exercise should take the focus of perfection, with no judgment over the quality of the writing, and no need even to share if they want to keep it private.
Activity 6 physical mindfulness exercises
Exercise, run on the spot, hula hoop, dance around, exercise is a fun way to be mindful and to let off some energy. It can be done inside or outside, alone or with others. And it's a great way to get the body moving and the heart rate up.
Once they finish, have them sit with their eyes closed and place a hand over their heart. Tell them to focus entirely on how their heartbeat feels.
Next, ask if they can feel their heartbeats slowing down as they rest, then direct them to focus on deep breaths versus shallow ones that the body takes automatically. Bring it to an end by asking them to share any other physical sensations they are feeling before ending the exercise.
Activity 7 mindful snacking
Mindful eating is a great way for kids to practice mindfulness. It can help them to focus on the present moment and to appreciate the taste and texture of their food.
To mindfully snack, kids should take their time to eat and savor each bite. They should also pay attention to the way their food smells and feels in their mouth. Ask them to notice the color of their food and how it tastes.
This mindful eating activity is a great way to help kids slow down and appreciate their food. It can also help them to be more aware of their hunger and fullness cues. And it's a fun way to eat that doesn't require any special equipment or ingredients.
Mindful snacking can help kids to eat more slowly and to eat less junk food. It can also help them to appreciate the flavours and textures of different foods.
Activity 8 nature walks
Nature walks are a great way for kids to connect with nature and to practice mindfulness. They can be done alone or with others.
During a nature walk, kids should focus on the things they see, hear, smell, and feel. They should also pay attention to their thoughts and feelings. A fun thing to do is to have kids collect things they see along the way, like leaves, flowers, or rocks.
This activity is a great way for kids to get some exercise and fresh air. It's also a great way for them to observe their surroundings and to notice the changing seasons.
Nature walks can help kids to appreciate nature and to feel more connected to the world around them. They can also help to reduce stress and anxiety.
Get Started practicing mindfulness
Kids can easily and quickly learn meditation when you introduce them to fun mindfulness activities. Mindfulness doesn't have to be a chore, and it can bring plenty of joy and benefits to kids if they start practicing early on.
Keeping things fun is more important than making your kids Mindfulness philosophers, or ensuring they understand how and why it matters. They get to learn that for themselves.
Help them build the skill so that when they grow older, they will be better equipped to learn mindfulness meditation and manage their emotions and happiness better.
Mindfulness for kids, an FAQ.
Why is mindfulness important for kids?
Mindfulness training can help children to learn how to control their thoughts and emotions, which can lead to a more peaceful and relaxed state of mind. It can also help them to focus better in school and to deal with stress in a healthy way.
How can I teach my child mindfulness?
There are many ways to teach kids mindfulness. You can start by modeling it yourself – take a few minutes each day to sit quietly and focus on your breath. You can also try some of the fun activities above as part of daily mindfulness practice with your child.
Is Mindfulness too difficult for kids?
No, In fact, there are many fun activities that can help teach them about mindfulness. Not all mindfulness is mindfulness meditation which can be difficult for kids to grasp/ Some of these activities include focusing on the breath, walking meditation, and mindful coloring. A key point is to make teaching mindfulness fun and not to force it.
When should I practice mindfulness with my child?
You can practice mindfulness at any time! However, it may be helpful to set aside a specific time each day to focus on being present. This could be first thing in the morning, before bedtime, or during a calm moment in the day.
