Adults have been telling children to be mindful for generations, in the sense of them being more conscious or aware of something. Mindfulness, that mental state achieved by focusing one’s awareness on the present moment, is at another level of awareness.
You can find a variety of definitions of mindfulness, but it is more associated with meditation and other practices and involves acknowledging and accepting one’s feelings, thoughts, and bodily sensations. It is used to combat stress, improve attention, and often used as a therapeutic technique as well as a spiritual and religious practice.
But is it something we can, or should, teach kids?
benefits: it increases optimism and happiness in classrooms, decreases bullying and aggression, increases compassion and empathy for others and helps students resolve conflicts.
Forbes magazine, an unlikely source, had an article on the benefits of meditation for children, which I don’t think is exactly the same thing as mindfulness.
Research on mindfulness for children is not as extensive as research on adults brains, but what I have seen is positive.
There certainly is no lack of articles online or books for parents and teachers on how-to mindfulness. If you read some of the popular books, such as I Am Peace: A Book of Mindfulness and Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents) or the more serious Mindfulness for Children, you will find suggestions and exercises that sound pretty similar.
One caveat: to teach mindfulness to a child (yours or others), you should practice it yourself.
For example, there are listening exercises where you focus on a single sound, such as a bell. It doesn’t have to be a special Zen bell or “singing bowl” but you want a long sustained tone that kids will listen to and signal when the sound disappears. Then you focus on all the other sounds surrounding you. As in meditation, it is hard for beginners to turn off all the “noise” of thoughts in their mind and clear it to focus on one single thing. This exercise does that with a literal thing first.
Another activity is to use your sense of smell as the focus. You give the child something fragrant. Not perfume or anything artificial – orange peel, a sprig of mint, a flower. Close your eyes, breathe in and focus only on the smell. Not quite aromatherapy, but a powerful thing to focus on.
Other activities to teach kids mindfulness focus on the other senses and, of course, on breathing. Following your breath is standard in mindfulness practices. With kids, you might have the child put a small object on their belly as they lie on the floor. They breathe in silence for a minute and watch how the object moves up and down. They observe their breath. One article suggests that you tell them that if any other thoughts come to them to turn the thoughts into bubbles and float them away.
I can imagine some parents or teachers saying ” How do i get them to sit or lie still and be silent?” Will mindfulness eliminate tantrums and make a hyperactive child calm? They may become calmer, but that was never an objective of mindfulness or meditation, though it may be a “side effect.”
On the leftbrainbuddha.com site, there are more activities there are some that I learned in adult classes. With kids, you might call this the “squish & relax” exercise. I learned it as a way to relax and it has helped me fall asleep. Lying down with eyes closed, you tense (squish) each muscle in your body starting with your toes and feet and moving up. You hold the muscle tight for a few seconds paying attention to how that feels, and then release. It relaxes the body and is a very real way to understand and be “in the present moment.”
, 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. This is a great, fun activity for “loosening up” the body and mind, and is a totally accessible way to get the kids to understand the art of “being present.”
Of course, you would hope these tools would be useful for a child who has trouble sleeping, concentrating on an activity or relaxing, but sharing these activities with your children or your students together is also a way to connect on a different level.