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WOMEN MONTH
6 Fun Ways To Teach Your Kids Mindfulness
By Kaia Roman
While I was doing research to develop the class, I came upon a wealth of information about mindfulness programs in schools. For one, I learned that actress Goldie Hawn has been working with neuroscientists, cognitive psychologists and educators to develop a mindfulness curriculum for schools. I was thrilled to find out that their research reported that mindfulness education in schools has proven benefits: it increases optimism and happiness in classrooms, decreases bullying and aggression, increases compassion and empathy for others and helps students resolve conflicts.
what do you think about “mindfulness” ?.
the dictionary’s definition (“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")
we can do some exercises to test it out. Feel free to try these at home!
1. The Bell Listening Exercise
Ring a bell and ask the kids to listen closely to the vibration of the ringing sound. Tell them to remain silent and raise their hands when they no longer hear the sound of the bell. Then tell them to remain silent for one minute and pay close attention to the other sounds they hear once the ringing has stopped. After, go around in a circle and ask the kids to tell you every sound they noticed during that minute. This exercise is not only fun and gets the kids excited about sharing their experiences with others, but really helps them connect to the present moment and the sensitivity of their perceptions.
3. The Squish & Relax Meditation
While the kids are lying down with their eyes closed, have them squish and squeeze every muscle in their bodies as tightly as they can. Tell them to squish their toes and feet, tighten the muscles in their legs all the way up to their hips, suck in their bellies, squeeze their hands into fists and raise their shoulders up to their heads. Have them hold themselves in their squished up positions for a few seconds, and then fully release and relax.
5. The Art Of Touch
Give each child an object to touch, such as a ball, a feather, a soft toy, a stone, etc. Ask them to close their eyes and describe what the object feels like to a partner. Then have the partners trade places. Both this exercise and the previous one are simple, but compelling, ways to teach the kids the practice of isolating their senses from one another, and tuning into distinct experiences.
2. Breathing Buddies
Hand out a stuffed animal to each child (or another small object). If room allows, have the children lie down on the floor and place the stuffed animals on their bellies. Tell them to breathe in silence for one minute and notice how their Breathing Buddy moves up and down, and any other sensations that they notice. Tell them to imagine that the thoughts that come into their minds turn into bubbles and float away. The presence of the Breathing Buddy makes the meditation a little friendlier, and allows the kids to see how a playful activity doesn't necessarily have to be rowdy.
4. Smell & Tell
Pass something fragrant out to each child, such as a piece of fresh orange peel, a sprig of lavender or a jasmine flower. Ask them to close their eyes and breathe in the scent, focusing all of their attention only on the smell of that object. Scent can really be a powerful tool for anxiety-relief (among other things!).
6. The Heartbeat Exercise
Have the kids jump up and down in place for one minute. Then have them sit back down and place their hands on their hearts. Tell them to close their eyes and feel their heartbeats, their breath, and see what else they notice about their bodies.
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