Thinking about how busy life is for both parents and kids, it’s easy to see that everyone can use a break now and then.
Meditation or mindfulness seem like buzzwords these days. Taking time each day to relax and refocus our energies for calming is beneficial for anyone. It can also help kids recognize feelings before taking any action.
You might try adding these activities to your child’s bedtime routine to wind down from the day and settle into sleep. Or, they might be helpful in anxious moments – especially if you’ve practiced in advance.
Meditation
Meditation begins with sitting quietly, resting or closing your eyes and bringing to your attention a calming word, thought or image. When introducing this to children start small by sitting quietly for 1 minute, no moving and no talking. Ask the child “What did you notice?” Encourage longer periods of time; 2 minutes then 4 minutes. Ask the child to pay attention to the type of breathing that is happening when being still and quiet.
Mindful Breathing
This can be as easy as taking a deep breath (action: smell the flowers) holding that breath for the count of three and slowly exhaling (action: blowing up a balloon).
Older children can place one hand on their chest and the other on their stomach to feel the movement. Deep breathing expands not just the chest but also the belly. The best part is that no equipment is needed so it can be done anywhere, like waiting in a restaurant or riding in the car. The goal is creating calm with breathing awareness.
Movement-Based Meditations
Mindful movement can be an entry-level mindfulness practice, and can be especially helpful for anyone who has a hard time sitting still for a length of time.
Mindful movement, for example tai chi, promotes body awareness. Children as young as age 4 should be able to follow your example of easy stretching and purposeful calming movements.
Introduce it gradually, to see if there is an interest to participate with you. When you slowly model poses and deliberate movements, encourage your child to mimic your actions. The goal is to connect the body and the mind in a mindful way.
There are apps, videos and books available to help you or your child discover ways to self-regulate and learn to let go of whatever may seem stressful.
If stress and anxiety or ongoing, your child may also benefit from talking with a behavioral health specialist. Talk to your child’s primary care provider about your options.
Learn more about children’s care at Avera.
By Twila Perkinson, Certified Child Life Specialist at Avera McKennan Hospital & University Health Center
