The world has become very fast-paced and it is very easy to lose focus these days. Life has become more complex than ever. Many people just keep on doing the work they are required to do without paying any attention to what is going around them. They fail to live in the present, either they are distracted by the events that happened in the past or they are anxiously worried about what is going to happen in the future. In both cases, they are neglecting their present. They are missing out on the power of “Now’’.

Practising mindfulness is equally important for kids as for adults. Just like adults, children also get distracted quite often. They somewhere lose their focus down the road creating several severe problems such as difficulty in managing the flow of their emotions, massive struggle with behavioural control, and inability to interact in a positive manner.  

Research has shown that kids who practice mindfulness display good behaviour, their attention span increases, they enjoy better mental health, and are less likely to lose focus as compared to the kids who do not practice mindfulness. There are several fun ways to teach children to become more mindful.

Here are some simple but very effective ways to teach kids how to become more mindful:

1. Visualise your Movements

Teach the kids to visualise their body movements. Ask them to imagine themselves at a very thin place where they are required to keenly observe their body movements in order to maintain their balance.

You can also let the kids visualise their body movements by acting as a commentator. For instance, by saying things like ‘Now the object is picking the left leg to maintain the balance on the rope’. There are several games available that can help children to focus on their body movements in order to win. Such games require the kids to move slowly without losing their balance.

2. Meditation (specifically sound meditation)

Meditation is one of the most effective ways to develop mindfulness among individuals of all ages. The soothing effect of meditation is undeniably essential to calm the soul, readjust the focus, and make the most out of any moment.

Let the kids sit at some safe and quiet place, ask them to close their eyes, and try to listen to the sound of everything happening around them. Like, sounds of the birds, sound of air and snippets of conversations, etc. Sound meditation creates curiosity that is quite essential to develop mindfulness. Feeling the buzz of life around us makes us more curious and develops the urge to know even more.

Children respond well to relaxing music and nature sounds like raindrops, ocean waves or wilderness. Those sounds relieve anxiety and bring children peace. There are various meditation and music resources for children online. The mobile App Meditate With Friends deserves special attention. It has guided meditations for children created by children. There you will find playlists such as: morning, gratitude, relaxation, kindness, check in and sleep. 

3. Count Breathes

A very simple yet effective way to calm the mind is to count the breaths we take. Encourage the children to sit quietly, close their eyes and count their breaths. Ask them to count “one” when they inhale and “two” when they exhale. Ask them to restart their counting exercise whenever their mind wanders and loses its focus.

This exercise must make them aware of their breathing patterns and how their body and organs feel empowered when they breathe.

4. Blindfolded Taste Test

Most of the time we eat food without paying attention to the taste. Teach the children to pay attention to the taste. It will make them in tune with their taste buds. Place a blindfold and ask them to recognise the food. Give them small bites of different eating items and ask them to name them.

You can also make them eat healthy food such as fruits including bananas, strawberries, and apples, etc. Ask them to chew the food for a few seconds so they can identify what it is.

5. Draw an Object

Give the children the task to draw random objects on a daily basis. For instance, you can ask them to draw any tree, rock or scenery, etc. Encourage them to observe the object carefully for a few minutes before putting it on paper.  Looking at the objects carefully broadens the perspective of the kids.

After observation, ask the children to draw the object. Give them proper time to draw it. Make sure the children take it as a healthy exercise and not a competition.

6. Practice Muscle Relaxation

Muscle relaxation is about paying attention to various muscles of the body. Some muscles of the human body get tensed without us even noticing. The goal of this exercise is to relax those muscles.

Also, you can ask the kids to lie down on the floor. Ask them to first contract and then relax the specific muscle. This exercise has various methods depending on the age of the child. There are several online tutorials available for muscle relaxation making it very easy to perform.

7. Grow Happy Thoughts

Our mind is like a garden. Just as the garden looks beautiful only with beautiful flowers, our minds also become beautiful when we plant happy and positive thoughts. Teach the kids to plant happy thoughts in their minds.

Research has shown that happy and optimistic thoughts have a positive effect on the working of the brain. Help the children to eliminate unhappy thoughts and conclusions.  Train them to think positively in any given situation. Know that only a calm and positive mind can practice mindfulness in its full form.

8. Smell a scent

Smell has a strong connection with being in the present moment. Ask the children to close their eyes and smell the objects around them. They can be roses, orange peels, and various scents, etc. Ask them to spend a few moments smelling and paying attention to the aroma. Then, you can ask small questions such as how they feel about that particular aroma.

This exercise will not only benefit their smelling sense but can also soothe their mind and soul.

Summary

Mindful exercises are equally important for adults as well as kids. Take out some time to practice these exercises with the kids regularly. Mindfulness is an ongoing process that requires consistency.

Making it a priority will benefit the kids to be tuned in with the present moment. Remember that, those who appreciate every moment attract even better moments.