4 Mindfulness Activities For The Whole Family
Practicing mindfulness can be beneficial not only for adults but for children as well. A write-up on the subject written by Behavioral Neurosciences professor Hilary Marusak explains that it can aid in a child’s social, emotional, and cognitive development. Doing exercises on this form of meditation early on will help young kids form greater bonds within their brain that will help them focus and regulate their feelings better. It will also help them develop a healthy habit that they will develop as they get older.
One way to easily promote mindfulness activities is by practicing them as a family. Parents can serve as guides for their children and it can bring each member closer to each other. Here are some great family exercises you can try with your kids:
Say affirmations
The popularity of affirmations rose in the last few years as people used them as a way to boost their self-esteem and confidence. Our past article on ‘Changing Your Inner Dialogue’ highlights that starting the day with a good mindset can influence your overall mood and disposition. During mornings, your family can get together and say small but meaningful compliments to each other. You can tell your children that you are happy when you spend time with them and tell your partner that you are grateful for their hard work. These small words will have a positive impact on your family’s life.
Journal
Journaling has been a centuries-old activity that helps people set and meet goals, relieve stress, and remember important moments in their lives. SymptomFind’s write-up on teaching kids empathy explains that it is also a great way for children to express and understand their emotions and those around them. This will teach them to have healthy coping strategies and not be ashamed of their feelings. It can also increase mindfulness because they will be more aware of the events that happened to them. Set aside a few minutes daily when your family can sit together and write in their own journal. If they are comfortable, each member can also share things they believe are important or should be said. This will help strengthen trust between you and your children too.
Mindful eating
Harvard describes mindful eating as focusing your “thoughts, emotions, and physical sensations in the present moment.” This will make you more aware of your food and make meals a time for reflection and meditation. It also promotes gratefulness and healthier eating habits, which can help your family stay physically fit. During meals, encourage your children to take their time to savor the first few bites of their food. You can take turns describing the taste and how it makes you feel. Remember to not rush as this will help your family enjoy each meal even more. Mindful eating will help increase your satisfaction with meals as well as associate them with a positive and healthy environment.
Nature walks
Exercising is another great way to promote mindfulness. An article written by CNN discusses how walking helps lower blood pressure, improves memory, and boosts mood. It also isn’t as intensive as other forms of cardio, making it a safe activity for both children and adults alike. During weekends, you can take your family on hikes or walks on popular trails within your area so they can reap the physical benefits while engaging their connection to nature. Encourage everyone to take in the scenery and the freshness of the air to promote mindfulness and relaxation. Being physically active as a family will ensure that everyone remains healthy and that fitness is an overall priority.
Practicing mindfulness as a family can easily be done. It can bring everyone closer together and ingrain a healthy and positive lifestyle at home. These are just some activities you can do with your kids to make sure they grow up to be more mindful individuals.
Roseanne Judith is a stay-at-home mom training to become a certified health instructor. she mainly focuses on holding meditation classes for the corporate setting, where she believes mindfulness is most needed. In her spare time, she likes to create art with oil and canvass as her medium, painting mostly natural landscapes. She lives with her partner, three beautiful kids, and two cats.