why should kids learn how to practice mindfulness?
Mindfulness—being present and staying in the moment—can be a powerful strategy to help kids build confidence, cope with emotions, ease anxiety, and combat depression. It can also teach children how to relax, and how to be more aware of themselves and the world around them.
Educating children on how to use mindfulness strategies can help kids:
- Improve focus
- Regulate emotions
- Reduce worry
- Feel calmer
- Boost mood and self-confidence
- Increase compassionate toward others
- Feel more optimistic
- Enjoy the present moment
how to teach mindfulness
Teaching kids how to be mindful isn’t as simple as reminding them to “breathe” or “slow down.” Like other skills children learn, it’s important to teach them how to do it.
Mindfulness is all about experiencing the present moment without judgment. To do this, kids can start by simply paying attention to their thoughts. This could happen while they are playing in a sandbox or sitting outside on a park bench. Observe each thought as it happens, then let it go when it slips away. If being more observant doesn’t get them in the zone, there are a variety of techniques that can help.
Just being able to recognize what’s going on can be hard for some kids to do. They may struggle to describe what they’re thinking, seeing or feeling in the moment. Tell them it’s OK if they don’t know howto explain things. Try acting out feelings and giving them some sample words to use.
Sometimes kids may judge the thoughts or feelings they observe. Remind them to see the feeling or thought for what it is, without trying to label it as positive or negative.
how to practice mindfulness
These are a few ways to practice mindfulness:
- Sit down, close your eyes and focus on breathing in and out—not forcing any pattern of breath. Notice how the air feels when you inhale through your nose and exhale through your mouth.
- Focus on your senses—what do you see, hear, smell, feel, or taste? Check in with each sense
- Walk around, noticing how your body feels as you move. Pay attention to how your legs and arms feel as you walk, and what you see as you move through a space.
free download: mindfulness matters worksheet
Any moment can be a mindful moment, and kids can practice mindfulness wherever they are. Encourage the child to practice mindfulness for a short amount of time. The more they practice, the easier it will be to get into a relaxing zone. For additional strategies to help your child relax and practice mindfulness, click the orange button to download our mindfulness worksheet (or click here to download it en español).
No matter how you choose to teach mindfulness, remember that it’s worth the time and effort you put in. When a child knows how to slow down, they have a valuable tool they can use throughout their lives for better mental health.
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