But mindfulness is not only applicable to adults. According to mental health experts, it is also good for children. "Mindfulness helps children cope with the pressures we face every day," said Michael Crowley, an associate professor at Yale Children's Research Center and consultant of Yale-School Flexible Cooperation Program for Children and Families. "Mindfulness skills provide a simple and profound way to present and manage your thoughts and emotions and get more from life. These are healthy ways of thinking, which are very helpful for childhood and adulthood. "
Experts say that mindfulness can help children sleep better, enhance their attention and reduce anxiety and depression. "Because mindfulness is essential to a healthy lifestyle, it is best to lay a solid foundation at the earliest possible age," said Bridgit Dengel Gaspard, a therapist and writer. Mindfulness activities "help to control impulsiveness, self-comfort, empathy and resilience." They will bypass your current operating system, such as overstimulation or fatigue, and let you enter a calmer state. "
? Eva Petruziero, a primary school teacher and yoga instructor, said that she has been teaching children mindfulness during the epidemic. She said: "We have seen great differences in the adaptability of primary school students in dealing with difficult social and emotional problems." "Mindfulness gives them time to respond to stimuli, feel safe in the present and calm down when they are at a loss." Experts say that in a world full of video games, social media and large and small screens, it is not always easy for children to slow down.
Nadine Levitt, the author and founder of WURRLYedu, a music education platform, said, "In some ways, it is difficult for children nowadays to find that kind of concentration." "Our modern life provides so much interference, which provides a rapid dopamine effect. It is easy to be hijacked by these interferences and live a very unconscious life. "
? Supporters of mindfulness activities that you can use say that although it is challenging, children may spend some time doing mindfulness activities away from the screen and homework. We ask all kinds of educators and other experts to email us and tell us the best practices they can use at home. Here are some suggestions: try "pay attention for one minute" "This is a minute, let the children take a deep breath and check themselves-what are their real feelings?" Levitt said. "For young children, we only pay attention to one aspect, but you can learn more by asking more reflective questions or using their five senses."
Keep a gratitude diary. Petruzziello said: "writing down what they are grateful for can make them pay attention to the beauty of life and the positive aspects." If your child doesn't like writing, please make a list back and forth as often as possible, says Lauren Mosbak, author, licensed professional consultant and behavioral expert. Create a mindfulness activity diagram. Diana Lee santamaria, an early childhood educator and writer, did just that in class. "When they experience heavy emotions, students will realize and choose the best technology to tide over the difficulties alone or with the help of teachers," she said. These activities include hugging plush toys, thinking happy thoughts or singing a favorite song.
Use a spell. "My favorite mindfulness exercise is' Peace begins with me'," said Brooke Blankenship, a certified educator and school librarian who founded a yoga group in Fort Worth, Texas, to teach yoga to children. "Spelling will naturally help us calm down. ..... repeat these words over and over again, maybe close your eyes. Repeat this spell until you feel calm inside. " Teach deep breathing in an interesting way. It takes longer to exhale than to inhale. Breathe like a lion: inhale, then growl and exhale. Breathe like a bee: breathe in, then buzz out. Breathe like a snake: inhale and then make a long hiss. "Have fun, let children come up with their own creative methods, and make deep breathing interesting and relaxing," said Shahinayak, a writer and teacher of mindfulness meditation.
Try the flash ball. Jessica Speer, a writer who has been certified in children's mindfulness education, suggested that shaking a ball or bottle full of flashlights would have a snowballing effect. "I will put it down and we will take a deep breath slowly until the flash disappears," she said. "We counted our breaths to see how many times we breathed. Children will notice this change when they take a deep breath and concentrate on breathing and counting. There is also a sense of calm in the classroom. "
Use all five senses when eating. "Ask, what did they see?" Nutritionist Nicole Stefano said. "Is the food brightly colored? Do you have any familiar shapes? Is it smooth or bumpy, heavy or light, hard or soft? Take a bite. Is it sticky or slippery? ..... How does it taste? Is it fresh herbs? Does this smell remind you of anything? Finally, what does it taste like? Is it sweet? Is it spicy? Salty or sour? Does it taste as you would expect from other senses? In the end, these ideas will naturally appear and help to arrange the meal time. "
Of course, there are many other ideas, from paying attention to outdoor walks you see, hear and smell to the application of meditation, such as headspace and calmness. Many experts advise parents to start by simply practicing mindfulness. Varda Meyers Epstein, editor of Kars4Kids Parenting, said, "No matter what challenges we encounter, mindfulness is all about controlling our emotions." "When we take a breath in challenging times and obviously calm our body and mind, we set an example for our children."