There are many benefits associated with teaching your kids mindfulness. Mindfulness can be used to boost creativity, inspire positivity, increase concentration and aid relaxation. 

Life can be challenging for families. We are busy with work and school, and sometimes we forget to slow down and enjoy the moment.  This is where Mindfulness comes into action… 

Mindfulness is a relaxation technique, which helps people to focus on the present moment. This means paying attention to your senses, your thoughts and your feelings, in order to enrich your life. 

Many people find that by making time for mindfulness in their daily routine they can increase their focus, achieve a calmer presence and improve and their overall wellbeing. For children this exercise is particularly helpful for increasing emotional resilience and developing important life skills. 

Here are 5 mindfulness techniques recommended by Holy Cross Preparatory School to practice with your children: 

1. Mindful breathing 

Ask your child to sit or lay comfortably and close their eyes. Teach your child to pay attention to their breathing, focusing on the sensation of the air going in and out of their body. Encourage your child to put their hands on their tummy to observe how it moves up and down with each breath. Do this for around six inhales and exhales and then ask your child to share their thoughts and feelings. Do they feel more relaxed? Then ask them to let go of those thoughts and re-focus on their breathing again. This is helpful for relaxation, particularly if a child is stressed or anxious.

2. Mindful moments 

Take time each day to stop and observe your surroundings with your children. This could be anywhere; at the shops, at the park or at home in your own kitchen. Pause and remind your children to tune into their senses. What can they see, hear, smell and feel? – Share your observations with each other and you may be surprised to find that you have all noticed something different.  Gardening together can be a great activity to encourage mindfulness.

3. Mindful bedtime 

Bedtime is an ideal time to practice mindfulness with your children. This is particularly useful if your child finds it difficult to get off to sleep. Try a mindfulness technique called the ‘body-scan meditation’ to relax and unwind before sleep. 

Ask your child to close their eyes and lay comfortably in bed. Then ask them to gradually observe different areas of their body starting at their feet and working right up to the top of their head. What feelings do they have in each part of their body and how does their body feel against the bed? 

4. Mindful walks 

Go for a walk in nature and talk to each other about what you can see, smell and hear in your surroundings. Are there new things that you haven’t noticed before? Take a moment to be silent on your walk and pay attention to all the sounds you can hear around you. Remember to observe your breathing, and make the most of that fresh air whilst you are listening! 

5. Mindful eating 

Mindful eating is great activity to practice with kids. You can choose any food and then help your child to use their senses to really savour the food and observe the present moment. You could even use this exercise to enjoy a special treat such as chocolate. Now doesn’t ‘chocolate meditation’ sound heavenly!