Here’s How Learning to Be Mindful Can Help You and Your Child
And some easy ways you can practice mindfulness.
By Danielle Ramos
As parents, it’s easy to feel overwhelmed, anxious, and constantly on the go. The relentless flow of news, rising living costs, and the never-ending demands of work and home life can create a constant buzz of stress. It’s no wonder that many of us find ourselves stuck in a loop of worry and anxiety.
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But even in the midst of our fast-paced, chaotic world, there are ways to calm our minds and find peace. Experts across psychology, spirituality, and Zen philosophy agree that incorporating mindfulness into daily life can make a profound difference in our overall well-being.
Think about the last time you felt anxious or stressed. Chances are, the situation you were worried about wasn’t happening in the present moment. Instead, it was the anticipation of a future event — a meeting, a deadline, or an uncertain outcome — that triggered your anxiety.
I used to be the queen of this kind of thinking. I’d worry endlessly about what might go wrong, only to realize that my imagined scenarios were almost always far worse than the reality. And even more surprising, about 90% of my worries turned out to be unfounded. When I added up all the time spent in this cycle, I realized how much precious time I had wasted.
The Power of Mindfulness
Mindfulness works in the opposite way. It teaches us to be fully present in the here and now, focused only on what’s happening in the current moment, rather than obsessing over what might happen next week or next month.
Mindfulness isn’t just for adults. It’s a practice that benefits both children and grown-ups, helping us to step out of our own way and truly enjoy life. It reduces stress, cultivates happiness, and promotes a sense of contentment. The best part? It’s a skill that anyone can learn.
As yoga teacher Jennifer Elliott explains, “Many people begin a mindfulness practice to deal with stress in their lives.” However, mindfulness can be started at any time. “Whatever the motivation for beginning a mindfulness practice, over time, the practice can fundamentally change the way we understand our own minds, how we see ourselves, and how we experience our connection to others and the world,” says Elliott.
Mindfulness for You and Your Child
Practicing mindfulness with your child not only brings peace to your own life but also helps them develop tools for navigating stress and emotion in a healthy way. So, how can you begin?
Elliott suggests starting a gratitude journal with your child, where each of you writes down what you’re grateful for at the end of the day. This practice helps foster connection and reminds you both of the simple joys of life.
Another tip is to set aside device-free times—whether it’s during meals, in the car, or just when spending time together. This allows you both to focus on each other and be present in the moment.
One of the most effective mindful practices is breathing exercises. A fun way to teach your child to be mindful of their breath is to have them lie down with their favorite stuffed animal on their belly. As they breathe deeply, they can watch the stuffed animal rise and fall, helping them connect to their breath in a playful and soothing way.
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Simple Mindfulness Practices for Everyday Life
Here are a few easy ways to bring mindfulness into your daily routine, both with your child and on your own:
- Savor Each Meal: Take time to eat slowly and mindfully. Turn off distractions like the TV and computer, and focus on the taste, texture, and aroma of the food. Eating together without distractions fosters connection and appreciation.
- Go for Nature Walks: Take leisurely walks with your child, pointing out the sights, sounds, and smells around you. This is a wonderful way to practice mindfulness while bonding and connecting with nature.
- Check In with Your Child’s Emotions: When your child is feeling cranky or restless, gently encourage them to talk about what they’re feeling. Help them identify their emotions and how those feelings affect their behavior. When you can model emotional awareness, you teach them to do the same.
- Create a Calm, Quiet Space at Home: Reduce auditory clutter in your home by limiting loud noises and distractions. A calm environment promotes mindfulness and helps everyone stay present and engaged with one another.
- Focus on the Present Moment: Help your child (and yourself) focus on the now, rather than worrying about the future. Practice being present in everyday moments, like playing together, reading a book, or simply sitting quietly. When you model this behavior, your child learns to do the same.
By introducing mindfulness into your daily routine, you can create a calmer, more peaceful environment for both yourself and your child — one moment at a time.
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