Mindfulness may be often practiced by adults, but they can be done by kids too! Recently, there are many activities that has been made for children to enjoy and practice while on quarantine at home. Here are some ideas that you can teach or do with your child.
Mindfulness Benefits for Kids
Many schools have incorporated mindfulness in their teaching strategies as many studies support this. The positive impact on mindfulness in classroom are the following:
- Mindfulness helps student’s attention and focus leading to improvement in their grades and school performance.
- It leads to a more effective emotion regulation and better behavior in school.
- Frequent mindfulness practice also improves one’s health by lowering down blood pressure protecting the heart.
- Mindfulness affects communication and listening skills of students, improving it as they practice it regularly.
- Many studies reported that being in a state of mindfulness can decrease the stress, anxiety and depression of a person. It greatly improves a person’s mental health.
- Research suggests that mindfulness was proven to improve cognitive performance of students at school as evidenced by their exam results.
- It also increases their self-awareness and self-regulation as mindfulness promotes focusing on the present moment.
- Enhances memory and concentration and reduces mind-wandering or daydreaming.
- It mitigates or reduces symptoms of Attention Deficit Hyperactivity Disorder for children who suffers from it.
Mindfulness at School
Mindfulness education’s goal is not only to improve the student’s academic performance but also teach students to be more empathic, increase self-awareness, learn techniques on how to calm and focus the mind, improve communication skills and application of mindfulness to everyday life.
In order for it to be effective, mindfulness programs at school should ensure that the support comes from the top-down management with teachers and staffs willing to be trained by professional instructors. Also, teachers should show their full support for the program to better encourage students to participate in the activities. The parents have a great role too, as they can incorporate the teachings from school at home to improve their relationship with their children and achieve their own state of mindfulness too.
The participation of the students is a must for the mindfulness program to become successful. The exercises and lessons should be flexible and should utilize the resources available at school or inside the classroom.
Mindful Activities
Mindful Breathing
This activity is one of the most classic forms of mindfulness. It can be done almost everywhere. Mindful breathing brings a calming effect to the person practicing it. It is a good activity for students at school as they deserve to have a break too. Here’s how you should implement the activity:
- Ask the students to sit down on their chair for this activity.
- Let them put their hands on their belly.
- Ask them to slowly close their eyes and bring their focus to you by telling them to block other noises and focus on your instructions.
- Guide them in taking 3 slow deep breaths in and out and let them feel appreciate the sensation in their body.
- You may count from 1-3 for each breath and another for breathing out, pausing a little at the end for each exhale.
- Encourage them to think about what they are currently feeling and ask them questions that they could answer in their mind like:
- Did you feel your hands moving?
- How was the feeling of your lungs being filled with air?
- Does the air feel a little bit colder on its way and a little warmer upon breathing out?
- Did you hear your breathing? What does it sound like?
- Give them take a few second to answer these questions and focus on the activity.
Mindful Steps
This activity requires you and the students to go outdoors like in the field where there is enough space for everyone. The students have an option of whether they want to go barefoot or not.
- Assign the students at least 2 arm’s length apart to give them enough space to move around and lessen the chances that they might bump with each other.
- Begin the activity by doing a few mindfulness breathing exercises just to prepare them for the incoming activity.
- Let them take at least 5 to 6 steps in one direction, turn slowly then take another 5 to 6 steps to the area where you started.
- While walking, guide the students and bring them to a sense of awareness by asking these questions:
- What does it feel to walk on the ground?
- Which part of your foot touched the ground first after you took a step?
- Did your body feel light or heavy while walking?
- Did you slouch while you walk?
- Were you able to maintain your posture while walking?
- Give them a few minutes to walk around on their own for them to enjoy the mindful experience.