How do we practice mindfulness in the day-to-day of our busy family lives? In the fifth episode of the Parent Project podcast parents talk about personal experiences of practicing and fostering mindfulness in their kids. And they all agree: mindfulness, being in the present, is a helpful tool to deal with anxiety and big emotions.
Mindfulness can help kids navigate feelings and emotions. “Being in the moment, feeling these emotions, articulating what those feelings are, and noticing what it does in your body, can help kids deal with them. It’s like creating a language around your feelings, and it helps to self-regulate, to calm down and settle or to negotiate,” says podcast host Kate Nash.
Mindfulness techniques for young kids can be punching a pillow, feeling their heartbeat or taking a breath. “But as children are more mature and have a language around these feelings, they can develop a daily practice or ritual like meditation, walks, bike riding, drawing, and cooking. All activities help to be in the present moment and stop the thoughts running in your head.”
Listen to episode 5 here (or in your favourite podcast app)
For each episode of the Parent Project Podcast, host Kate Nash curated games, activities, resources, reflections and family practices to use, listen to, and do at home.
Game:
Have everyone sit comfortably around the table or in the living room and all try to share one minute of silence. While silent ask them to notice the surroundings with all of their senses.
· Afterwards go around to everyone and share one at a time:
· What did you hear?
· What did you smell?
· What do you taste?
· What did you see?
· What do you feel?
Encourage everyone to share something different than what others share.
Discuss
· What surprised you about this?
· What sense do you notice the most?
· Which sense do you notice the least?
See if you can build a practice at meal times or bedtime to do this activity. Extend the time from one minute, gradually up to five or ten minutes.
Read:
World-renowned Hungarian-Canadian physician Gabor Maté talks in this article about healthy ways to cope with difficult emotions through mindfulness.
Watch:
When is the last time you did absolutely nothing for 10 whole minutes? Not texting, talking or even thinking? Mindfulness expert Andy Puddicombe describes the transformative power of doing just that: Refreshing your mind for 10 minutes a day, simply by being mindful and experiencing the present moment. (No need for incense or sitting in uncomfortable positions.)
Quiz:
Podcast participant Natasha Kong talks in the mindfulness episode about Dr. Saundra Dalton-Smith and her book “Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity”. You can find more about her book (and a quiz) here
Reflections:
Answer these questions:
What does mindfulness mean to you?
What does it mean to practice mindfulness?
How do you encourage your children to be more mindful, of their things, responsibilities, and schedule?
How does mindfulness help you to have a healthy mindset and manage big emotions and anxiety? And how does it helps your kids?
How do devices affect our ability to practice mindfulness?
What hinders you from being mindful with your kids?
The Parent Project Podcast is sponsored by Island Savings, a division of First West Credit Union.
