How to practice mindfulness at any age
Mindfulness, I'm sure you've at least heard the phrase before. But what is mindfulness?
Mindfulness is essentially just another word for meditation or being in the moment.
Mindfulness is a great way to reduce stress, and it's been proven to help several conditions, including anxiety, depression, high blood pressure and insomnia.
So, how do you practice mindfulness?
According to the Mayo Clinic, "Mindfulness is a type of meditation in which you focus on being intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment."
So, what does that mean?
Mindfulness is grounding yourself in the present moment by focusing on your thoughts and feelings.
It's a great way to slow down an overactive mind. When your mind is racing about what to make for dinner, finding time to go to the grocery store, picking the kids up from school, buying a present for your friend's birthday party ... mindfulness is a great way to stop and focus on one thing at a time.
There are several different exercises you can practice to begin your mindfulness journey.
"Practicing mindfulness involves breathing methods, guided imagery and other practices to relax the body and mind and help reduce stress," according to the Mayo Clinic.
You can practice any of the following mindfulness activities at any age.
Mindfulness for kids
Teaching children mindfulness gives them the skills to manage their moods and stress.
Here are some simple mindfulness exercises to get kids started.
- Mindful breathing
- Gratitude list
- Coloring
- Mindfulness games
Mindful breathing
This one is pretty self explanatory and probably the most basic mindfulness exercise. When your mind is racing or you feel overwhelmed, take a moment to focus on your breath.
Stop and take a deep breath. Keep taking deep breaths, and try to pay attention as the air goes into your lungs and out.
If you need some help, you can search for a guided meditation online. I searched "mindful breathing guided meditation" and found several different videos. HelpGuide.org has a 10-minute mindful breathing meditation to help get you started.
Gratitude list
This is a great activity that everyone in the family can do. Have everyone sit down and write three things they're grateful for. You can even have your kids draw a picture of what they're grateful for. This mindfulness activity can be a fun and easy way to start the day or a cute bedtime activity.
Coloring
Coloring is a great way to slow down, and it's an activity the whole family can do together. Head to the store, and let everyone pick out their own coloring book. You can find coloring books for kids and adults online or in stores like Walmart or Barnes & Noble.
Make it a fun family activity by sitting down together and coloring.
Mindfulness games
Healthline.com also provided a fun list of mindfulness games for kids, including a scavenger hunt, bubble blowing and drawing.
Mindfulness for teens
It can be more of a challenge to get teens interested in, well, anything. Luckily, Healthline.com suggested some fun activities to get your teen interested in mindfulness.
Music appreciation
One of the activities Healthline recommends is listening to music. Easy enough, right?
Let your teen pick a song and tell them to ask themselves the following questions:
- How does it feel in my body as I listen?
- What different sounds can I hear that I might not have noticed before?
- How does my breath change with the rhythm of the music?
Mindfulness apps
Another option is one that's sure to pique your teen's interest: apps.
Healthline recommended the following apps:
- Aura
- Stop, Breathe, and Think
- BetterSleep
- Simple Habit
Mindfulness for adults
Many of you reading this are probably thinking, "Mindfulness sounds great and all, but I don't have time." I get it. But you don't have to take time out of your day to practice being mindful. You can practice mindfulness on the go!
- Mindful driving
- Mindful eating
- Mindful walking
- Yoga/meditation class
Mindful driving
Mindful driving is a great way to practice mindfulness without having to set aside extra time.
Here's how you can practice mindfulness while driving:
"If you’re driving your car, you can engage with the process by focusing on the weight of the vehicle underneath you, the texture of the road you’re driving on, the sound of the tires against the gravel, even the shape and feel of the seat against your rear," Healthline.com suggests.
"Then, you can send your focus out to scan your environment and become aware not only of other vehicles, lights, and pedestrians, but also of the terrain, foliage, and skyline."
Mindful eating
Here's another simple way to incorporate mindfulness into your everyday routine. Mindful eating is a great way to teach yourself how to slow down and listen to your body.
Healthline suggests eating the first few minutes of your meal in silence and turning off your TV and phone while eating.
You can even close your eyes for the first few bites, and focus on the flavors and texture of the food as you chew.
Mindful walking
Mindful walking, or walking meditation, is a simple way to practice being mindful.
The Mayo Clinic suggests you find a quiet place 10 to 20 feet in length, and begin to walk slowly.
"Focus on the experience of walking, being aware of the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations," the Mayo Clinic said on its website.
Yoga/meditation class
Another fun way to teach yourself and your child about mindfulness is going to a yoga or meditation class. It's a fun way to bond while also teaching your child how to be mindful.
To recap, mindfulness is beneficial for everyone – no matter your age. You don't have to change your schedule to make time for mindfulness. You can practice being mindful while driving in the car or while walking down the hallway at work.
You can try any of these mindfulness exercises at any time, at any age. So why not start today?
