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As a parent, teacher or student, by now you have probably heard one of the latest buzz words––Mindfulness.  Mindfulness can be understood as a mental practice and state of being that involves being fully present and aware of the present moment, without judgment or attachment to thoughts, emotions, or sensations. It’s about deliberately paying attention to our experiences as they unfold, moment by moment, with openness, curiosity, and acceptance.

Today we are going to identify some mindfulness practices that can be adapted to any age! There are many fun and engaging ways to introduce mindfulness practices to children. Here are some activities and techniques tailored to kids:

Mindful Breathing: Teach children to focus on their breath as it goes in and out. You can make it fun by asking them to imagine they are smelling a flower (inhale) and blowing out a candle (exhale).

Sensory Awareness: Encourage kids to explore their senses mindfully. You can guide them to notice things they can see, hear, smell, taste, and touch without judgment.

Body Scan: Guide children through a body scan exercise, where they focus their attention on different parts of their body, starting from their toes and gradually moving up to their head. This helps them develop awareness of bodily sensations.

Mindful Movement: Introduce simple yoga poses or tai chi movements tailored to children. Encourage them to move mindfully, paying attention to the sensations in their bodies as they stretch and breathe.

Nature Walks: Take children on mindful walks in nature, encouraging them to observe the sights, sounds, and textures around them. You can ask them to notice the colors of the leaves, the sound of birds chirping, or the feeling of the wind on their skin.

Mindful Eating: Engage children in mindful eating by encouraging them to eat slowly and pay attention to the taste, texture, and smell of their food. You can also have them reflect on where their food comes from and express gratitude for it.

Guided Imagery: Lead children through guided imagery exercises where they imagine themselves in a peaceful and calming place, such as a beach or a forest. Use descriptive language to help them create vivid mental images.

Art and Creativity: Encourage children to express themselves creatively through art, music, or storytelling. These activities can be done mindfully by focusing on the process rather than the end result.

Mindful Listening: Play a listening game where children close their eyes and focus on the sounds around them. Afterwards, discuss what they noticed and how it made them feel.

Gratitude Practice: Foster a sense of gratitude by having children write or draw things they are thankful for each day. This helps them cultivate a positive outlook and appreciation for the present moment.

Here at TT2G, we love anything that will calm us, focus us, and keep us on track.  Mindfulness can offer numerous benefits for kids, promoting their overall well-being and development. We hope you found these strategies helpful!

Have you tried mindfulness?  We’d love to hear from you!