Ten ways to teach mindfulness meditation to your kids

Rewa an eighth grader gets a stomach ache every time she has a math test. Anxious and high-strung, she is angry for no apparent reason. Medication hasn’t helped, however, mindfulness

meditation can. WHAT IS MINDFULNESS MEDITATION? Based on Buddhist tradition, the practice has become popular in recent years. It teaches you to become fully aware of whatever is happening in

the ‘here’ and ‘now,’ immersing in the experience. This gentle practice helps kids of all ages to be calm, curious and happy, by assisting them to understand the difference between a

response and reaction. Kids especially toddlers are naturally mindful. As we grow older we lose this ability. Research shows that mindfulness improves attention, regulates emotions and

increases self-compassion. It reduces anxiety and distress in upsetting situations including stressful social interactions. Goldie Hawn, the well-known American actress has founded MindUP a

program for Pre-K-8th grade students to improve focus and engagement in learning and equipping them with resources to develop social and emotional skills. In her book ‘10 Mindful Minutes’

she says’, “The same way you brush your teeth every morning, you should brush your brain with meditation and remove the build up of fear and worry which prevents you from experiencing the

happiness you are seeking." TEN WAYS TO TEACH MINDFULNESS TO KIDS Start with small, consistent action steps. Here are few ideas. Example is a great way to teach anything. Create a

regular practice of meditation that your kid notices. He will follow when he sees you practicing. Letting go of any pre-conceived notions and expectations is essential. Mindfulness cannot be

taught or learned by being purposeful. It is about ‘being’ and not ‘doing’. If you are looking for results like reducing mood swings or tantrums, won’t be a mindfulness practice, because

expectations defy mindfulness. A simple practice of lying in the bed with your kid closing eyes and noticing the sounds at night, is a great start. Observing or noticing increases

mindfulness. MINDFULNESS IS A ‘BREAK’ A short five-minute break can do wonders. Ask your kid to close his eyes and take five deep breaths anytime of the day. Initially it could be two

minutes. Try doing this exercise at the same place and time every day for best results. Focusing on connection with the Earth is a powerfully anchoring practice. Feeling your feet touching

the ground calms the body. This is a great grounding experience. This an easy way to calm kids. Let him have his favourite soft to toy on his belly while lying on the back. Observing the

soft toy rising and falling with the breath can do wonders. Eating has become so mechanical that it's almost on auto pilot. Our hands feed us, we aren’t tasting or savouring. Mindful

eating is eating without distractions. Relishing the eating experience is the only motive. Teach kids to bless the food, feel grateful and eat slowly. A bedtime mindfulness practice helps

calming the nervous system and assists in deep sleep. Body scan meditations are ideal for night. Many guided body scan meditations are available as free downloads. Mindfully walking by

consciously placing each foot on the ground is a great outdoor practice. Start by counting hundred steps slowly increase the number. Doodle art is easy to teach. Search on Pinterest for a

few age appropriate ideas to draw doodles. Let your child have some doodle time in his day. The activity destresses the mind and enhances creativity. There are two important elements of

mindfulness practice. Mindfulness can never be forced, and not using mindfulness as a punishment. It will never work. * Practicing mindfulness helps kids to cultivate skills to handle inner

and outer experiences, comprehend thoughts as 'just thoughts' and learn that believing is their choice. * It helps in understanding the mind body connection by recognizing the

effect of emotions in the body. It provides tools to recognize the wandering attention and to bring it back. However, mindfulness is not magic, but a wise way of handling emotions. _(Nupur

Roopa is a freelance writer, and a life coach for mothers. She writes articles on environment, food, history, parenting and travel. You can read part one of this blog_ _here.__)_ _(Have you

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