Following up my post about mindfulness, I wanted to take time to talk about mindfulness for kids. I think that mindfulness should absolutely be taught to children so that they have the tools in their toolbox for day to day self regulation and major events. I wish I could have been ready to battle my own inner thoughts, fears, anxiety and depression.
With my own children, I have started using mindfulness techniques in small doses. I don’t expect a kid to have the patience or attention span to sit and meditate. But breathing exercises are very handy no matter your age. One of my children has a hard time controlling their anxiety at the dentist’s office. I reminded them that while they are in the chair, they can take controlled breaths through their nose while the exam takes place so that the anxiety doesn’t take over. I think counting during breaths helps to keep their mind on their breath instead of just breathing and hoping for a miracle.
Try the 4-8-7 breathing technique!
- Breath in deeply for a count of four.
- Hold the breath for a count of 8.
- Breath out through pursed lips for a count of 7.
It’s easy and it really works!
Kids may also be resistant to the advice from their parents. This is absolutely the case with me and my kids. If someone else does it with them or suggests it to them, they entertain the idea. It takes many attempts to get them to try it, because it’s just Mom spouting nonsense. But, if I persist, I am usually pleasantly surprised when they suddenly call upon a technique on their own that they had no interest in before.
Another way that I have accidentally introduced my kids to mindfulness is by practicing myself and modeling for them. Will they do yoga with me if I ask? Sometimes. For a few minutes and then they take off. But if I want to practice yoga alone in silence? You know they will find me and want to take part. It might not be the most opportune time for me, but it’s worth it.
One of my favorite ways to add mindfulness to the day is to play a kids mindfulness podcast for my kids before bed. Not only does it help them to practice, but it also relaxes them and makes it easier for them to fall asleep.
I am not affiliated with any of these podcast, nor am I receiving any compensation from them. I really listen to these with my kids.
These are my 2 favorite shows for kids:
Peace out– My favorite…This podcast is so calming! Each episode features a story, sometimes educational and sometimes imaginary. In each story, mindfulness lessons are incorporated. This podcast even lulls my “anti-meditation and mindfulness, but really needs it the most” kid.
Other podcasts that I would like to try or look great, but may not be right for my kids or their ages…
Like You: Mindfulness for Kids
Kids Meditation & Sleep Stories
Do you incorporate mindfulness podcasts or other tools into your child’s daily routine? How do you introduce it? How does it work for you? Please leave a comment to help other parents/caregivers out!