Top 7 Mindfulness Exercises Your Family May Perform Together
By focusing on the peaceful core that is constantly within you, mindfulness is the discipline of distancing oneself from the chaos of the outside world and your racing thoughts.
Even in those who haven’t practiced mindfulness for very long, studies have shown that it lowers anxiety. Adults and children who practice mindfulness learn more effectively. Also, if your child has ADHD, these methods might assist control their impulsivity and hyperactivity.
Given all of its advantages, mindfulness is now being taught in more and more schools. But what’s even better is that you can do it with your own family as a parent. The following are entertaining and effective family-friendly mindfulness exercises. The next time your family needs some peace in their lives, try one (or all!) of these.
Go on a listening stroll
Take a walk in solitude anywhere, even in your backyard, and pay attention to sounds you ordinarily ignore, like the sound of leaves rustling or a pine cone dropping from a tree or your steady breathing.
By making a hole in the sides of two paper cups and putting them over your ears with the drinking side facing front, you can transform paper cups into amplifiers to amplify the faintest sounds (and make it more entertaining). Even in a busy restaurant or shopping center, a listening walk can take place even though nature is very calming.
Pay attention to your food’s flavor
One of the simplest techniques is mindful eating, which is made simple by the variety of tastes, textures, and temperatures of foods.
Encourage everyone to spend the first few minutes of certain meals playing quietly with the food they are eating, appreciating the various flavors and textures of things like a warm juicy burger and a cold soggy bun—with that rush of sweet, liquid ketchup.
There will undoubtedly come a point where your mind wanders (to whether bath time will be late today or you forgot to call the dentist…). Simply bring your attention back when you realize you’ve lost it.
Look within yourself
People are urged to perform a “body scan” by mindfulness pioneer Jon Kabat-Zinn of the University of Massachusetts. Sit or lie down with your children and, beginning with your toes, bring awareness to one body part for a brief while in silence or aloud. Continue this process to the top of your head.
As an alternative, have each person name one portion of their body out loud and quickly describe how it feels. I’m focusing on my stomach, and it feels rumbly, you could say to begin.
I’m concentrating on my left toes, and they feel tingling, your child continues. Continue indefinitely if there is interest, or stop after one round and repeat it regularly throughout the day. This kid-friendly mindfulness exercise doubles as anatomical education!
Enjoy some solitude
Everyone goes about their daily business during the period of forced silence, but they are silent. Try to work up to an hour or more by beginning with 5 or 10 minutes. (I am aware of a household that keeps silent Saturdays from dawn till noon.) Writing, gesturing, and other forms of nonverbal communication should be avoided.
However, you can provide everyone with a little notepad so they can jot down ideas to be shared later. The first time I heard silence, I was startled by the loudness rather than the silence. The calm was quickly filled with internal chatter as my mind raced to fill it. But eventually, the mental chatter dies down (but never stops entirely).
When you close the channel through which so much energy departs, it is redirected to the other senses, so you’ll find that everything is more vibrant than before.
Try sitting in stillness
For youngsters (and adults! ), formal meditation—where you sit still and concentrate on one thing—can be challenging. Nonetheless, it is incredibly successful, which is why Christian contemplative practitioners, Hindu swamis, and Buddhist monks devote so much time to it. Everyone should sit for a few minutes on the floor (or in a chair with a back) with the lights dimmed and phones turned off.
The most popular type of meditation is breath-centered meditation. Youngsters can practice this by imagining themselves slowly exhaling to cool a cup of hot tea and then slowly inhaling to drink the cooled tea. (Eventually, move up to using your nose to breathe in and out.) Before everyone starts their frantic race, end each session with a moment that establishes the sacredness.
We “squeeze” a little love into the hand of the person to the right till the love circles a few times in our household while we stand in a circle and hold hands.
The Stop, Breathe & Think Kids app should be used
The antithesis of mindfulness is watching Netflix or playing video games, but it doesn’t mean you should completely put your phone away. Several apps, including Stop, Breathe & Think Kids, concentrate on teaching kids mindfulness exercises.
The software offers several “mindful missions” that improve concentration while calming the mind, and it also encourages users to check in with their emotions through emojis.
Also, these activities help you sleep better, feel less stressed, and control your enthusiasm. After finishing the objectives, users receive rewards, and they can exit the program with improved feelings all around.
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