The start of a new school year can be exciting, full of chances for growth and learning. However, it can also be stressful for both kids and parents. Using mindfulness techniques can help reduce anxiety and make the transition smoother for everyone.
Here are some simple mindfulness practices you can add to your family’s routine to help manage stress throughout the school year.
What is Mindfulness?
Mindfulness means being fully present in the moment, aware of your thoughts and feelings without distraction or judgment. By practicing mindfulness, both children and parents can gain more control over their emotions, improve focus and reduce anxiety.
Easy Mindfulness Exercises
- Breathing Techniques: Teach your kids how to take slow, deep breaths by inhaling through the nose and exhaling through the mouth. They can do this anywhere when they feel overwhelmed. It helps calm the mind and refocus attention to the present moment.
- Guided Imagery: Use guided imagery to help your child relax before or after school. Guide them through imagining a peaceful place, focusing on sensory details. This can shift their attention away from stress and toward positive thoughts.
- Body Scans: Encourage your child to do a body scan at the beginning or end of the day. They can focus on different parts of the body in sequence, noticing areas of tension or relaxation without trying to change anything. This practice builds awareness of where stress may be stored in the body.
Creating a Mindful Morning Routine
- Mindful Eating: Turn breakfast into a mindful experience. Teach your kids to eat slowly and focus on tasting their food, which can help with digestion and make meals more satisfying.
- Mindful Walking: If you walk your kids to school, make it a ‘mindful walk’. Pay attention to your surroundings, the feeling of your body moving, the ground under your feet and the sounds around you.
After School Mindfulness
- Journaling: Encourage your child to write about their day in a journal. This helps them process their experiences and reflect on their feelings.
- Mindful Listening: When your child talks about their day, give them your full attention without distractions like phones or TV. This supports your child and helps you practice active, mindful listening.
Mindfulness for Parents
- Parental Self-Care: Parents should also practice mindfulness to manage their own stress. Yoga, meditation or deep breathing can help. Taking care of your own stress sets a positive example for your kids.
Using Apps and Resources
There are many tools available to help teach and practice mindfulness. Apps like “Headspace” or “Calm” offer guided meditations for both adults and children. Books and online resources can also provide useful tips and routines.
Adding mindfulness practices to your daily routine can ease the stress of returning to school. By practicing these techniques regularly, both children and parents can enjoy a calmer, more productive school year. Remember, the goal of mindfulness isn’t to eliminate stress but to change how you respond to it.
For some additional reading, see our post on 10 Mindfulness Activities to Help Nourish Your Soul.
