Mindfulness Tips for Kids
We live in a stressed-out nation that also greatly impacts our kids. Confounded with the impact of social distancing, social pressure, bullying, school pressure, family issues, social media, and more, it’s no wonder that “35% of American children experience stress-related health problems,” according to the Journal of Caring Sciences and their study on ‘Stress Symptoms among Primary School Children.’
One way to help your child de-stress is to practice mindfulness. This can include a range of practices that can help build confidence and self-esteem, reduce stress/anxiety, feel relaxed, and empower them to have the tools to use when stressful situations do occur. Check out our range of ways for families to master mindfulness together.
Mindfulness Cards
eeboo, a women-owned and mother-run company, recently launched their line of Centering Cards. This includes two cards for day or nighttime that feature short, multisensory exercises to help bring a child back into balance before returning to a social situation or getting ready for bed. I love doing these cards with my daughter that includes breathing, sensory cues, and visualizations that are designed to help promote calmness and centering. Created with the input of parents, educators, and highly respected psychologists, eeboo’s new Centering Cards offer 36 illustrated cards and a timer.
Breathwork
Breathwork is easy and helps people of all ages in stressful situations. Do this exercise with your child where you both pretend to be bunnies, taking a quick sniff in the nose and a long exhale out. You and your kids can also pretend to be a snack and hiss where you inhale through the hiss and exhale by hissing. Some kids might also like belly breathing to get centered. They would place a hand on their stomach and another over their heart. Ask them to take five deep breaths in and one exhale out as they watch their stomach contract with each breathe.
Yoga
Yoga is a great way to help kids manage their anxiety while also helping with their strength, flexibility, and concentration. Start by checking out YouTube to find a fun and engagingYoga for kids video. Some favorites include Yoga for Kids from Storyhive and Cosmic Kids for younger kids.
Practice Mediation
Mindful.org is one of our favorite resources for guided mediations for kids. This includes positive note mediations and audio mediations, including mediations for preschoolers, young kids, and teens,
Go Screen-Free
For many kids, the source of a lot of their stress/anxiety can be found right on their phones. Create rules around social media use/screen time in your home that includes having time without the phone. Model this rule by putting your own phone away and engage with your child in an art project, board game, or simple walk to reconnect.
Mindfulness for Children by Uz Afzal
One of our favorite books about this topic is “Mindfulness for Children: Help Your Kid Be Calm and Content, from Breakfast til Bedtime” by Uz Afzal. This inspirational guide combines practical exercises that children can complete alongside their parents and caregivers with a fun and engaging commentary on the theory and science behind the practice. This includes highlighting how to practice mindfulness throughout the day as well as exercises for coping with tests, dealing with the screen culture, and mindfulness practices to incorporate during the holiday season. This is one guidebook you’ll be constantly going back to as you navigate every stage of your child’s life, helping them build confidence and concentration as well as tools for happiness and stress relief.
