Five ways to teach mindfulness to your child

​How can we teach mindfulness to our kids? In this fast-paced world, how can we support our children to find a little peace? We have just a few suggestions below:

1. Belly Breath

Ask your child to find their favourite toy (this may be a teddy bear, a small book, a mobile phone). Now, next to each other, lie on your backs on a carpeted floor (no cushion for your heads needed) and ask your child to place their toy on their tummy. Now, using the breath in your tummy, gently push the toy upwards and downwards. Watch the toy gently rise and fall. Congratulations... This is Belly Breath!!

2. Use your Breath as an Anchor

Describe belly breath as an anchor. Together, draw a picture of a boat being rocked backwards and forwards on the high waves of the sea. What is it that keeps the boat in

one place?? It's the anchor!! Now, describe the high waves as the times we might find difficult. They may be waves of anger or anxiety or sadness. When we have these feelings, we can focus on the breath in our belly. We can focus on our belly rising and falling with each breath. This anchors us to the present moment and helps us through moments of stress!

3. A glitter bottle of thoughts

We have lots of thoughts swooping around our minds all the time (about 60,000 thoughts every day!!) which can confuse and distract us from the present moment. To demonstrate this, you can make your own glitter bottle. Grab an old water bottle, fill it with water and a handful of glitter. Make sure the lid is placed on firmly!! Now, shake the bottle to demonstrate what's it's like when our thoughts cloud our mind - it's difficult to focus, we can feel confused or separate from the world. Now watch as the glitter settles - this is mindfulness. We are able to see through the water again. We are able to focus on the present moment and get some some space from our numerous thoughts.

4. Your own weather report

Sometimes we feel so sad, angry or worried that we can get lost inside the feeling and it can seem as though the emotion will last forever!! Well... I promise you now that it won't, the feeling will recede and by simply being reassured of this, we can feel more settled. During a time when your child is calm and happy you could describe how feelings are similar to the weather. Sadness may be like rain, happiness like the sunshine, anger like a storm. Just like our feelings, each type of weather doesn't last forever. In time, the rain or the storm gives way to the constant blue sky. It's completely normal to experience difficult emotions but it's also important for children to be reassured that the emotion will pass and the blues skies will return.

5. Use mindfulness as a parent

Perhaps the most powerful mindfulness teaching is to be a role-model to our kids. However this can of course be the most difficult lesson we teach when the stresses and strains of life take hold. Just remember, that mindfulness is a journey. You'll have mindful moments and not-so-mindful moments - that's life! It's part of being human. But, even if it's just once or twice, perhaps you could use these mindfulness techniques in your own life? Perhaps use Belly Breath just before you fall asleep? Perhaps use breath as your anchor just before you ask your child to get their shoes on for the third time in a row? Perhaps define your anger as a type of weather when someone in a sports car cuts you up on the road? Perhaps stand back and observe your thoughts rather than engage with them when you're loading the dishwasher?

Keep practising. You can do it! And of course, keep us updated. Send me an email to let me know how you're getting on.

Gill xxx.

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