Children and mindfulness: Teach kids to practice gratitude, create a safe room when overwhelmed

In today’s fast-paced world, it’s important to teach children early on how to slow down and take care of themselves. Mindfulness is an awareness of one's presence in the moment to foster emotional resilience and focus in life. Teaching mindfulness to kids will help them manage stress, enhance self-awareness, and build healthier relationships.

Through mindfulness practice, your child can become equipped to understand their emotions effectively, calm themselves under difficult situations, and so improve their mental well-being.

Here’s how to teach your child mindfulness to empower them to create inner balance and face challenges with clarity and emotional strength.

• Understand the benefits of mindfulness for children

Research by the Indian Journal of Psychiatry suggests that mindfulness in children decreases anxiety, increases concentration time, and enhances emotional control. Mindfulness enables children to be empathetic and resilient. Teaching mindfulness early on teaches children to adopt habits and lifestyles that advocate mental health and promote a balanced lifestyle.

Also read | Benefits of mindfulness and meditation: Best way to cultivate calm in your life

• Start with breathing exercises

A simple way to encourage mindfulness can be done by guided breathing.

How to practice breathing exercises:

• Ask your child to sit comfortably with their eyes closed.
• Tell them to breathe in and out slowly, counting to four on each breath.
• You can use imagery- inflate and deflate a balloon with each breath.

Dr Sudha Murthy from the National Institute of Mental Health and Neurosciences (NIMHANS) suggests that these practices help children anchor on the present and reduce stress.

Tip: Start this as a ritual, say before bedtime, to create a calming ritual.

Incorporate mindfulness into daily activities

Mindfulness can be done anywhere and anytime.

• Encourage mindful eating by asking your child to note the texture, taste, and smell of their food.
• While walking together, ask them to notice sounds, colours, and sensations.

According to a study in the Indian Journal of Psychological Medicine, sensory-based activities improve a child's concentration capabilities and help appreciate little pleasures.

Tip: Lead by example. Practice mindfulness yourself during meals or outdoor activities.

Also read | Science-backed benefits of mindfulness and meditation: Manage racing thoughts with these 6 strategies

Introduce gratitude practices

Mindfulness and gratitude are interconnected. Encouraging children to reflect on what they’re thankful for fosters a positive mindset. Learning to be grateful will also teach your kids to increase emotional balance and decrease materialistic tendencies.

• Help them maintain a gratitude journal to jot down three things they appreciate each day.
• Create a family ritual where everyone shares one positive experience during dinner.

Tip: For little children, incorporate drawing or storytelling to add fun to gratitude practice.

Tell stories and visualise

Children relate well with stories and imagination. Narrate stories about mindfulness where individuals achieve their goal through the sense of presence. Take children through visualisation exercises, such as visualising a peaceful garden or a floating cloud.

NIMHANS research indicates that storytelling will make mindfulness-related concepts more meaningful for children to apply in their everyday life.

Tip: Use a mindfulness-focused storybook which will keep your child interested, such as Sitting Still Like a Frog by Eline Snel.

Also read | 7 Mindfulness Tips Every Student Needs for Better Focus

• Exercise movement-based mindfulness

Incorporate movement like yoga or mindful stretching into practice. This combines the body's movement with mental focus.

• Teach your child easy yoga poses, such as the tree pose, challenging them to balance and focus on breathing.
• Introduce mindful games, such as taking slow steps and noticing sensations in their feet.

The Indian Journal of Yoga mentions that mindfulness through yoga develops motor skills, emotional regulation, and general well-being for children.

Tip: Make these practices fun and include the whole family.

Designate a quiet room

Create a quiet space at home to use for mindfulness. Fill it with cushions, colouring supplies, and sensory objects. Whenever your child feels overwhelmed, direct them to this space. The physical space will provide your child with a feeling of security and safety as they are allowed to explore their emotions here.

Tip: Encourage your child to personalise this corner with his favourite calming items; it's going to be their cosy hideout.

Use non-judgmental awareness with your child

Teach your child how to watch their thoughts and feelings rather than becoming judgmental about the same.

• When they are crying, ask them to identify the emotions ("I am angry" or "I am sad").
• Let them know all emotions are legitimate and temporary.

According to The Indian Association of Clinical Psychologists, the practice of emotional awareness would help children build resilient strength and empathy.

Tip: Use phrases like, "It's okay to feel this way," to normalise emotional experiences.

Teaching mindfulness to kids is a journey that takes constant patience and consistency. Start small, lead by example, and watch as your child flourishes into a mindful balanced individual ready to take on life.