Mindfulness is an ancient practice that has re-emerged in the modern era as an antidote to the frenetic pace of modern life. It focuses on living in the present moment fully and consciously, leaving aside distractions and worries.
Why is it relevant for children?
In a world dominated by technology, where immediacy is the norm, children are constantly exposed to a torrent of information and stimuli. This overload can generate anxiety, stress and disconnection from oneself. Mindfulness offers a respite, a safe space where children can reconnect with themselves and the world around them.
Profound benefits of mindfulness in childhood
- Cognitive development: Regular mindfulness practice enhances memory, attention and concentration. By learning to focus on one task or thought at a time, children can improve their academic performance and problem-solving skills.
- Emotional regulation: Mindfulness teaches children to identify and label their emotions. By understanding what they feel, they can better manage their reactions, reducing episodes of anger, sadness or frustration.
- Stress reduction: Mindfulness offers practical tools, such as deep breathing or visualization, that help children calm down in stressful situations, promoting a state of relaxation and well-being.
- Improved relationships: By becoming more aware of their own emotions, children develop empathy for others. This allows them to build healthier relationships based on mutual understanding and respect.
Practical mindfulness exercises for children
- The game of the 5 senses: This exercise anchors children to the present. Ask them to close their eyes and focus on what they can hear, then what they can smell, and so on. It is an excellent way to connect with the immediate environment and appreciate the small details.
- Teddy breathing: This exercise teaches children to be aware of their breathing. By placing a stuffed animal on their stomach, they can visualize and feel how their breathing affects the stuffed animal, promoting deeper, calmer breathing.
- Mindful walks in nature: Nature is the perfect setting to practice mindfulness. During a walk, encourage your child to notice the sounds of birds, the smell of flowers or the feel of the wind on his or her skin. It is a way to reconnect with the natural world and appreciate its beauty.
- Guided meditations: There are numerous apps and videos designed specifically for children that offer guided meditations. These meditations, often based on stories or imaginary journeys, are an excellent way to introduce children to the practice of mindfulness.
- Conscious drawing or painting: Through art, children can express their emotions and sensations. Encourage them to draw or paint what they are feeling at that moment, allowing them to explore their inner world in a creative and therapeutic way.
Tips for mothers when introducing mindfulness
- Be a role model: Children are natural born observers and learn more from what they see than from what they are told. By incorporating mindfulness into your daily life, you are showing your child its value and relevance.
- Create a calm space: It is essential to have a quiet place at home, free of distractions, where your child can practice mindfulness. It can be a corner of your bedroom, a corner of the living room or even an outdoor space.
- Incorporate mindfulness into your daily routine: Consistency is key. By making mindfulness a regular part of your daily routine, such as brushing your teeth or reading before bedtime, it becomes an ingrained and natural practice.
- Be flexible and patient: Each child is unique and what works for one may not be right for another. Adapt practices and exercises according to your child’s needs, interests and temperament.
Mindfulness is a powerful tool that provides children with life skills. In an ever-changing world, the ability to be present, to understand and manage emotions and to connect with others is invaluable. As a mother, by introducing mindfulness into your child’s life, you are offering a gift that will benefit your child for a lifetime.
