Mindfulness for Kids: A Path to Calm and Clarity

Understanding the Importance of Mindfulness

When it comes to kids and their lives, it can often seem like they are going at 100 kilometres an hour. From school to extra-curricular activities, to special interests and hobbies, life can be overwhelming for children and parents alike. Many kids want to do it all. For neurodivergent young people, life can feel even busier. This can be due to their capacity or their desire to engage in numerous activities. As a preventative remedy, mindfulness and mindfulness-based skills can help reduce the stress and overload that comes from busy lives. They can also enhance a child’s experiences with their activities.

What is Mindfulness?

Mindfulness is the practice of being aware of yourself in the present moment. It involves non-judgemental acceptance of what you are experiencing, including thoughts, emotions, bodily sensations, and the environment around you. Mindfulness centres you on the present. It encourages curiosity and kindness towards yourself, helping you process your feelings and the world around you more effectively.

Mindfulness can be a powerful tool for reducing stress. It helps prevent undesirable events like panic attacks and breakdowns. Additionally, it allows you to understand your thinking patterns and discover the motivations that inform your decisions. Engaging in mindfulness can help you enjoy and participate in activities rather than dwelling on the past or worrying about the future. This is especially beneficial in the classroom, where distractions and worries often compete for attention. For neurodivergent young people, a classroom may not always provide a safe or comfortable working environment. Mindfulness can increase concentration, slow down racing thoughts, and help organise overwhelming sensory input.

Teaching Mindfulness to Young People

When teaching mindfulness to a young person, focus on guiding and modelling mindfulness techniques in your own life. For younger children or those who depend on parental attachment, co-regulation and practicing mindfulness techniques together can support awareness of body, mind, and place. For older children, providing information and implementing these techniques in their presence can empower them to cultivate an independent state of mindfulness.

Teaching mindfulness is about guiding someone to understand themselves. It involves helping them discover what works best for them, both in terms of regular practice and during times of need.

Mindfulness Techniques for Everyday Life

Some mindfulness techniques benefit from regular implementation and are more preventative in nature. These techniques can be particularly useful at the start of the day, before a big event, or as part of a bedtime routine. Here are some evidence-based mindfulness techniques:

Progressive Muscle Relaxation

1. Find a quiet, safe place where you can sit or lie down comfortably. Close your eyes if preferred.

2. Take note of your breathing. Inhale deeply and hold for a few moments, then exhale slowly.

3. Imagine tension leaving your body with each breath. Focus on one muscle group at a time.

4. Begin with your toes. Tense and curl your toes while inhaling, then relax and release the tension as you exhale.

5. Repeat for other muscle groups: lower legs, upper legs, buttocks, stomach, chest, back, neck, and face.

6. Tense your entire body with a deep inhale, then relax your whole body at once with the exhale.

7. Stay in this relaxed state for a moment. Gradually bring yourself back to awareness by moving those same muscle groups one by one.

   
   

Mindful Walking

1. Find a time and place to go for a walk.

2. Start by remaining still, slowing down your breathing to a comfortable pace.

3. Begin to walk, slower than your usual pace.

4. Notice sensations, such as the feeling of your feet in your shoes as they touch the ground. Engage your senses and be aware of the movement of your legs, arms, and the shifting of weight in each foot.

5. Focus on one sense at a time and take note of your surroundings.

6. Sight: Observe what is around you, both broadly and in detail. Notice colours and textures.

7. Sound: Listen for natural and man-made sounds around you. Pay attention to the sounds your body makes.

8. Smell: Notice any scents in the air.

9. Be mindful of where you are walking. If your focus drifts, acknowledge this without judgement and gently bring your attention back to your senses and surroundings.

   
   

Mindfulness Techniques for Stressful Moments

Other mindfulness techniques are beneficial during times of stress or distress. These can be used in classrooms, dance studios, gyms, and after-school clubs. Kids may need help identifying when to implement mindfulness strategies, especially when separated from their parents. Communicating with extra-curricular leaders and teachers to establish a safe person can help neurodivergent young people and those who easily get overwhelmed.

Box Breathing

1. Close your eyes if comfortable to reduce visual stimuli.

2. Imagine a box traced by your breathing and place your arms over your stomach.

3. Breathe in for four seconds, feeling your belly fill with air and your arms rising.

4. Hold for four seconds.

5. Exhale for four seconds.

6. Hold for four seconds.

7. Repeat.

   
   

The Journey of Mindfulness

Mindfulness techniques take time to establish and understand. It is normal if a child doesn’t engage with every technique or takes time to find their preferred activity. For some neurodivergent young people, strict breathing and inward thinking can induce panic and overstimulation. Understanding your young person’s coping style and sensory reactivity will help tailor these techniques to each individual.

Modelling and finding your own techniques are incredibly beneficial. This not only helps you deal with life’s stressors but also shows your young person that mindfulness can work for everyone. Engaging in mindfulness helps us become aware of our senses and can guide us in discovering our own techniques.

Mindfulness techniques are not as intuitive as they may seem. In today’s fast-paced society, pausing to identify your inner mechanisms can be challenging. They require time and practice. When working with young people, especially neurodivergent individuals, repetition and consistent instruction are essential. Just like most skills in life, practice makes perfect!

In conclusion, embracing mindfulness can foster positive life changes and improve overall well-being. It is a valuable tool for navigating the complexities of life, especially for children and adolescents. By incorporating mindfulness into daily routines, we can help young people manage their challenges and thrive.