The phrase ‘mindfulness’ has been buzzing around for the last few years and most of us are now familiar with the concept of creating awareness of the ‘now’; focusing on the present while acknowledging your feelings, emotions, thoughts and sensations in your mind and body.
But, what about our children? Can they master this? Can we expect them to? I think so.
Mindfulness is not a convoluted process, there are simple tips for mindfulness with children to get them to be ‘in the moment’:
- Lying face up on their bed, ask them to hold their favourite doll or teddy on their tummies. Ask them to “breathe” the toy to sleep. The rise and fall of their tummies, and watching the teddy move while they do so, will start to make them aware of their own breathing – both deep and shallow.
- When things are getting a bit stressful, or even during quiet times, ask your children to take three deep “mindful” breaths. Then mention one thing they are grateful for that happened during the day. This one is perfect for bedtime.
- At mealtimes, ask them to be mindful of the food they are eating. Take three mindful breaths. Take a spoonful of food. What does it smell like? What are the colours? What is the texture? How does it make you feel?
They are simply small humans – they have the capacity to feel things as strongly as we do. Mindfulness can help them process their feelings and perhaps even provide them with the tools to navigate life when it’s proving a little difficult.
I’ve recently been made aware of a Kickstarter campaign by Irish author and illustrator Aisli Madden. She is launching her book Zenji heals his Muzzy Bug, a unique story, which addresses and encourages mindfulness for children. “As children fall in love with Buddabugzz, they will fall in love with mindfulness and as such become happier, more grounded kids,” Aisli explains. What’s not to love?
But, why am I writing about this? What has this got to do with sleep? Tired children have difficulty coping with everyday situations. Add in any anxieties that they may be experiencing and it can be recipe for disaster. Mindfulness has been clinically proven to help people sleep. The Buddabugzz characters teach children breathing and relaxation techniques – and what better time than bedtime to read these tales. According to Madden “Better yet, learning these techniques early in life may help prevent stress and anxiety disorders from ever developing at all. Mindfulness practice gives children the tools to maximize their potential.” Aisli’s attention to detail is evident – even the “zz” at the end of the word Buddabugzz is making me sleepy just reading it. Subliminal? Definitely!
Have you ever tried mindfulness techniques with your children?
The kickstarter campaign is aimed at launching this first book but apparently there are a further 6 books in the pipeline. Details can be found here with various pledging options available.
Below: Author Aisli with Zenji from ‘A Buddabubzz Bedtime Story’ and a sneak peek at one of the beautifully illustrated pages
