Depression and anxiety

Two Mindfulness exercises for children

Two Mindfulness exercises for children

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Mindfulness is a practice on the rise in recent decades. So much so, that surely you know one or more people who usually carry it out. The Mindfulness exercises for children they are also very beneficial. They teach them to breathe correctly and calmly to eliminate stress. But it also teaches them to regulate their emotions and to feel more relaxed.Patricia Diaz-Caneja, an expert in Mindfulness, proposes two practical exercises, step by step.

We start with a very simple Mindfulness exercise to do. To carry out, we need a tibetan style bowl. The simple fact of using it tends to attract the attention of the little ones, so it predisposes them to participate in the activity.

1. To begin this exercise, the first thing is to explain to the children that they must place your hands on your gut. It is not about squeezing, but about placing them on the belly. In this way, children will be more aware of the up and down movement of the gut caused by breathing. Thus, it is easier for them to connect with their own body and be aware of it.

2. We can ask the children to close your eyes, but only if they want to. There will be little ones to whom closing their eyes will help them focus. However, other children may prefer not to close them as this makes them feel more secure. If we forced them to close them, they would not be able to focus and enjoy the exercise.

3. Next, we explain to the children in a clear and simple way that let's ring the bowl. They have to calmly listen to the sound and when the bell stops ringing, they should raise one of the two hands. You do not have to be the first to raise your hand, in fact, it is better to raise it calmly when the sound has disappeared.

4. Let's do the test!

How's it going? Do not hesitate to repeat this exercise as many times as you want, as long as the child is willing to do it.

For this other practical Mindfulness or meditation exercise, we are going to use small stones. To involve the children in the whole process of preparing the practice, which will help them to be more open to carry it out with enthusiasm, you can take advantage of a getaway to collect stones. Select the most beautiful ones and clean them all together; then you can put them in a small bag to keep them.

For this exercise you will need a good amount of stones. If your children are under 6 years old, we recommend that you use about 10; but if your children are older, you can increase the number of stones to 20. These will help us to observe and be aware of our breathing.

Once we have these stones at our disposal, we can start the exercise.

1. We put the stones in a small pile. If we have a bowl or bell, we can place them next to these.

2. We ask the children to silently take a stone from the heap while taking a breath.

3. Then they must leave it in another pile while releasing the air.

4. The exercise should be repeated with all the stones in the first pile, until all of them have been transported to the second pile.

As you may have imagined, the goal of this exercise is to make children aware of their breathing. By having the objective of catching all the stones, we will achieve that there are 10 or 20 conscious breaths. A variant of this exercise that also tends to work very well with children is ask them to smell the stones. In this way, we also get this breathing to take place.

And for the two meditation exercises that we have just proposed to be useful and pleasant, you should take into account the advice that we give you below:

- These exercises also work for adults
These Mindfulness exercises are designed for children, as they are easy to perform and understand. However, at a certain point they can also be very useful for us adults. Sometimes the simplest exercises are the most effective.

- Accompany your children when doing the activities
In addition to proposing the exercises, do the children, do them with them. In this way, they will have a better disposition to participate in them, since they see it as a game that allows them to spend more time with you. In addition, they can look at you, how you do it, to repeat it themselves.

- Don't try to control how your child exercises.
It is possible that your child speaks during the exercise, that he does it very quickly or that it lasts forever, that the stones fall ... It does not matter! Don't try to make him change the way he does it. The important thing is that you stay calm and continue doing your own exercise, in silence. Your own exercise will serve as a model for him to do the following times.

- Find a space to do it
Find a good time and a good place at home to do the exercise. Only then can you enjoy it together.

Have you ever practiced Mindfulness or meditation with your children? Here we talk about its benefits, which are many!

- Mindfulness helps us relax
Children also suffer from stress (often the one that parents pass on to them). Mindfulness teaches them to control it.

- It is a practice for emotional education
Parents know the importance of emotional education for our children. Mindfulness can be used as a tool for regulation and emotional understanding.

- Improves self-awareness and self-esteem
When children know themselves better, their self-esteem, effortlessness and motivation increase.

- Stimulates creativity and concentration
This practice helps children free their minds, which is a catalyst for creativity. It is also clear that it encourages the concentration of the little ones. And of course it makes children happier!

- Beneficial at all stages
Mindfulness is also very beneficial for tweens and teens. This is detailed in the research 'Impact of a brief intervention based on mindfulness in children: a pilot study' by Carlos García-Rubio and other authors for the Autonomous University of Madrid (Spain). After making different comparisons between groups of students who practice Mindfulness and others who do not, they collected better results both academically and socially in the former.

May you enjoy and relax with Mindfulness, both children and parents!

You can read more articles similar to Two Mindfulness exercises for children, in the category of Depression and anxiety on site.

Video: Meditation For Children Calming activity (February 2023).