August 4, 2015 · Posted in K-5 Kids, Mental Health, Parenting · Permalink · Comments Off
By Akanksha Sadana-Raswant, Founder of Wholistic Tutoring
Mindfulness is a powerful word that surrounds us daily, but what does it really mean?
Mindfulness is purposefully bringing awareness to the present moment, and as a result, paying attention to the full experience. Children and parents can learn to embrace their emotions and deepen their knowledge by spending five to ten minutes a day engaging in mindfulness.
In a city where we constantly live in a New York minute – running from place to place, sipping coffee in one hand while emailing with the other, multitasking within multitasking to create the most efficient day, we rarely take moments to focus on ourselves and notice how we are feeling in the present moment. Children pick up on this energy and become overstimulated and stressed. How do we help children stay calm and positive when the adults in their lives are frantic, overscheduled, and exhausted?
It begins with you, the parent. Much easier said than done, but give it a try!
Start with breathing…big deep breaths. It is hard to imagine, but sometimes we forget to breathe properly within our chaotic-filled days.
While you breathe, try to focus solely on your breath. Notice the movement your breath makes within your body. Is your breath deep or shallow today? Is your heart rate slowing down as you breathe? Be kind to yourself, because paying attention to your breath is difficult! Be patient with yourself, because this process takes time. Try to write down the effects this exercise has on you, or make a mental note on the “before and after” that occurs within your mind and body.
For children, the practice of mindfulness starts with breathing too. Have your child sit on a chair or lie down comfortably with their eyes open or closed. Ask them to place their hand on their heart or stomach while they breathe. Touching a body part is a gentle reminder to keep their attention on the flow of their breath. Reassure them that it is natural for their minds to wander, and the intention of this exercise is to catch themselves when their mind is drifting. The goal is to bring the focus back on the movement of their breath.
Breathing sends a signal to our body to calmly and gently slow down. With this activity, we start to pay more attention to ourselves, becoming more conscious of our body and giving more opportunities to notice the emotions that manifest themselves physically. This is the first step to achieving increased self-awareness and purposefully being present.
Akanksha Sadana-Raswant is the Founder of Wholistic Tutoring, a tutoring practice that provides academic tutoring with the option to engage in mindfulness for children in grades Kindergarten through Seventh. For more information, please visit www.wholistictutoring.com.