Mindfulness for children: How to boost your child's mental health with these 7 easy ideas

In such a fast-paced and overstimulating world it’s more important than ever to slow down and be present. And mindfulness for children is just as essential – perhaps more so. Read below to discover how to promote mindfulness in your own children and help them find peace in a crazy world.

Children must be encouraged to slow down, take a deep nasal breath and focus on what’s happening around them. Remaining present will help them find the peace to be happy.

Table of Contents

Mindfulness for children: an introduction
What is mindfulness?
Why is mindfulness important for children?
7 ways to encourage mindfulness for children
Conclusion
- References

Mindfulness for children: an introduction

As a dad, it’s important to be constantly aware of and concerned for your child’s mental health. It can feel like a daunting task but engaging in simple activities with your little one has been proven to boost their wellbeing – plus, spending quality time together is always a win-win! In this blog post, we discuss how staring at clouds or going for nature walks are meaningful ways that you can positively impact your child’s mental state, while also connecting with them in an enjoyable manner.

Read on to learn more about the therapeutic effects of spending intentional time outdoors as well as other great activities that create lasting memories and enrich relationships between parents and children alike.

What is mindfulness?

Mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations. Used as a therapeutic technique, it helps to alleviate stress and encourages a positive mental state. The concept of mindfulness originates from Buddhist meditation and has been popularised in the West through Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) (1).

Mindfulness reduces stress by allowing individuals to manage their thoughts and emotions rather than being controlled by them. It encourages acceptance of present circumstances and feelings, leading to a decrease in negative thought spirals. By focusing on the present moment, mindfulness creates a space where stress-inducing worries about the past or the future are set aside. Moreover, mindfulness promotes relaxation by lowering heart rates and blood pressure, and reducing the levels of the stress hormone cortisol. It also lowers respiration rate and increases heart rate variability (HRV) response (2). HRV is the variance in time between heart beats (3). The greater the variance the less stressed you are.

All of these contribute to a significant decrease in both mental and physical stress, enhancing overall well-being. Practising mindfulness regularly can foster resilience, enabling children to handle stressors more effectively in the future.

Why is mindfulness important for children?

Mindfulness is especially important for children as their brains and habits are still in development. By cultivating mindfulness from a young age, children are equipped with tools that can help them better navigate stressors encountered in daily life. This practice improves their focus, memory, and self-control, which are crucial skills for academic success. Furthermore, mindfulness teaches children emotional resilience (4), allowing them to process their feelings in a healthier manner and reducing instances of negative emotional reactions.

By fostering self-awareness, mindfulness also enhances children’s ability to understand and communicate their needs proficiently, thereby bolstering their interpersonal relationships. Lastly, mindfulness can aid children in developing a more balanced, positive outlook on life by training them to appreciate the present moment, which can have lasting impacts on their overall happiness and mental well-being.

You can learn more about the benefits of mindfulness for children in this comprehensive guide by Child Mind Institute (5).

7 ways to encourage mindfulness for children

1. Make time for family walks and encourage your child to look up at the clouds

In today’s fast-paced world, finding quality time to spend with family can be a challenge. That’s why it’s important to make deliberate efforts to create opportunities for bonding, such as going on family walks. Not only is it a great way to get exercise and fresh air, but it can also be a prime opportunity for your child to practise some mindfulness by looking up at the clouds.

Encouraging your child to take in the beauty of the natural world around them can have a calming effect, and give them a chance to reflect on their thoughts and feelings. So, next time you’re struggling to find a way to connect with your family, why not take a stroll and see where your thoughts and imagination take you?

Find somewhere quiet and let your child sit and listen to the sounds of nature. Ask them to name different sounds, smells and sights that they experience. This allows them to become more aware of their surroundings and tune out any distractions that may be causing them stress or anxiety.

2. Incorporate mindful activities such as yoga or meditation into your child’s daily routine

As parents, we want to give our children every advantage we can – socially, academically and emotionally. One way we can help is by promoting mindful activities, such as yoga and meditation. These activities have been proven to reduce stress and anxiety, improve concentration and increase feelings of well-being (6).

By incorporating them into your child’s daily routine, you are empowering them with valuable tools that will benefit them throughout their lives. Not only will they be better equipped to handle the normal ups and downs of childhood, but they will be developing habits that will serve them well into adulthood.

Check out Cosmic Kids (7) and get your children stretching and Namastaying their way to serenity.

3. Encourage creative play, such as making up stories together or playing pretend

It can be easy to fall into the trap of relying on screens to occupy our children’s time. However, research shows that creative play provides many benefits for young learners (8). Engaging in imaginative activities like making up stories together or playing pretend not only sparks creativity but also boosts cognitive development and social skills. These activities teach children to think outside the box, develop problem-solving skills, and learn to communicate and work with others (9).

By encouraging creative play, parents can help their children unlock their imaginations and build skills that will serve them well throughout their lives.

Creative play holds a significant role in reducing stress by promoting a sense of freedom and enjoyment in children. When children indulge in imaginative play, they delve into a world of their own creation, offering them a break from the pressures and expectations of the real world. This form of play stimulates the production of endorphins, the body’s natural ‘feel-good’ chemicals, which help alleviate anxiety and stress (10). Furthermore, creative play fosters problem-solving skills and resilience, allowing children to experiment with solutions in a low-stress environment, thereby equipping them to handle real-world stressors more effectively.

Additionally, it provides an outlet for children to express their emotions, helping them to process and understand their feelings, and ultimately contribute to their emotional well-being.

4. Create a designated “chill-out zone” in your home where your child can relax and unwind

We all want to provide a comfortable and safe environment for our children, especially after a long day at school or extracurricular activities. That’s why creating a designated “chill-out zone” in your home can be a fantastic idea. This special space can be a separate room or just a corner of your living room, but it should be comfortable and free from over-stimulating toys and devices. Fill it with whatever items, posters or music that relaxes them and you should encourage them to use it if they ever feel overwhelmed.

They can spend time in this area when they need some downtime or just want to read a book. By providing a relaxing and calming space, you’re helping your child manage stress and anxiety and teaching them healthy ways to take care of themselves.

5. Introduce your child to puzzles and board games to help build problem solving skills

Introducing your child to puzzles and board games can help develop their problem solving skills at an early age. These activities require critical thinking and strategic planning, which encourages children to think outside the box and find creative solutions to problems. Not only are puzzles and board games fun and engaging, but they also promote positive social interaction and encourage children to work collaboratively with others (11).

Studies have shown that children who regularly engage in these activities tend to perform better academically and develop stronger cognitive skills as they grow older (12). By incorporating puzzles and board games into your child’s daily routine, you can help set them up for long-term success and foster a love for learning.

Sitting down as a family to play a game is a great way for all of you to bond and take time away from the overstimulation of screens and spend quality time as a family unit.

6. Look through old family photos together

Looking through old family photos is a great way to bond with loved ones and ignite meaningful conversations. We spend so much time worrying about the future that it can be really relaxing to reflect on happy times in the past. This is especially useful for parents. We are constantly anxious about whether we are giving our children the right experiences and attention. Often it can feel that work and other commitments are getting in the way of raising our children. Reliving happy memories together can affirm that although it may seem as though the monotony of daily life is a distraction, we have had many happy times as a family and there will be many more in the future.

Whether it’s reminiscing about joyful moments or discussing challenging ones, looking at old family photos together can strengthen our relationships and promote positive mental health practices.

7. Remove toxic foods from the family diet

Eliminating toxic foods from a child’s diet can play a pivotal role in bolstering their mindfulness. Consuming unhealthy processed foods can lead to unstable energy levels, erratic mood swings, and difficulty concentrating (13). Foods high in sugar mess with energy levels and cause significant stress (14). On the other hand, a nutrient-rich diet high in natural animal fats helps stabilise children’s energy and enhances their mental clarity, allowing them to be more present and mindful in their daily activities (15). Balanced nutrition promotes better sleep patterns and overall physiological wellness, further supporting mindfulness by cultivating a greater capacity for calmness and focus.

Although it may seem like a daunting task, there are simple steps parents can take to gradually improve their child’s diet and promote mindfulness. One effective approach is to involve children in meal preparation and food shopping. By letting them help choose and prepare healthy meals, they develop a sense of ownership over their food choices, making them more likely to stick with healthier options.

It’s also essential for parents to educate themselves on the harmful effects of processed foods. By being aware of ingredients that are detrimental to a child’s health, parents can avoid purchasing them and instead choose more wholesome alternatives. The easiest thing to do is buy solely whole foods. That’s foods with only one ingredient. No long lists of indecipherable ingredients to work through can only make things easier, and healthier, for the whole family.

Furthermore, establishing a regular family mealtime routine can have numerous benefits for both physical and mental well-being. Eating meals together as a family promotes healthy eating habits, encourages open communication, and provides an opportunity for children to practice mindful eating by focusing on their food and being fully present in the moment (16).

Conclusion

Life can be chaotic but as parents, it’s important to remember that our children are growing and developing each and every day. Taking part in activities together, such as family walks and mindful activities like puzzles or creative play are a great way to nurture the mind-body connection.

Everyone benefits from taking time every day to slow down and enjoy simple moments away from technology. Spend a few moments disconnecting with your new routine and creating moments of mindfulness for your family — you’ll find yourself feeling less overwhelmed and more appreciative of the present moment. One strategy is to set an alarm on your phone every day as a reminder to “power down” at the same time each day: enjoy some outdoor fun with your child, catch up on a family game or laugh together over old photo albums — whatever tools work best for you and your family at cultivating well-being, use them!

Most importantly, carve out these moments of serenity for both you and your child. It’s good for healthy body and mind development, as well as critical for fostering connections within your family!

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Mindfulness for children: How to boost your child’s mental health with these 7 easy ideas