According to Mindful magazine, mindfulness is "the basic human ability to be fully present, aware of where we are and what we're doing, and not overly reactive or overwhelmed by what's going on around us." Now that we know the clinical definition, let's talk about simple and practical ways to add mindfulness to your child's day.

Mindfulness is a tool that we can use to help our minds process our lives. Using mindfulness and positive psychology tools is a choice. Giving your child the tools that mindfulness provides can help them form healthy, life-sustaining habits that provide tremendous benefits. Mindfulness can lower stress, increase happiness, provide a clear mind, and a positive outlook. Mindfulness can even provide benefits that protect your child from anxiety and depression.

When our minds are frenzied and stressed, practicing mindfulness can seem uncomfortable, unreachable, or even impossible. But there are ways to incorporate mindfulness into each day as a habit rather than an afterthought. Introduce your child to mindfulness and build positive psychology habits early in your child's life. Help your child build a foundation of strong mental health early to enhance your child's social and emotional wellness for a lifetime. You can start today helping your child include mindfulness as a simple and valued part of their daily routine.

1. Keep it simple.

At the first introduction of mindfulness activities, some children may not understand that there are techniques for quieting the mind. And that's okay. The purpose is not perfection. The purpose is to teach your child to gradually take steps towards mindfulness and positive psychology behavior.

Start slowly with meditation, 5 to 10 minutes each day, and build on the process over time. A short meditation break is the 1% of your day that can positively influence the other 99%. Here's a practical guide. You can introduce mindfulness to your child at any age.

2. Practice the art of visualizing.

Grab a few notebooks and art supplies and start a creative visioning journal together. Using art journaling you can help your child set a vision for and begin to think about their intentions for how they want to feel each day. And where children are concerned, daily intentions need not be complicated. Daily intentions can be as simple as "I wish to feel happy today" or "I wish to remain positive today".

Psychology research links art and mindfulness as a way of reducing stress. Mindfulness-based art therapy is commonly used with children. Art journaling helps children focus on a task and set aside thoughts and worries. Creative visioning journals are a simple way you and your child can create space for the mindfulness needed to change thought patterns, enhance positive psychology, and achieve goals.

3. Pro-actively moderate anxiety.

Anytime your child is feeling worried or anxious, try a simple 3-part breathing technique with them. Place your hand over your heart and breathe in slowly for four seconds, hold your breath in for four seconds, then breathe out slowly for four seconds. Focus on the the sound of your breathing and the feeling of your breath as it fills your chest. Do this several times slowly and notice your body and mind begin to feel more relaxed. Ask your child if they feel it too.

4. Reduce the consumption of technology.

Designate a special time each day for an electronic fast and use this time to be truly and fully present with your child. An electronic fast may be "necessary to reset a child", according to Psychology Today, "so they can focus better and experience a brighter, more even mood". Learn the 6 ways electronic screen time makes kids angry, depressed and unmotivated.

As an alternative to electronic screen time, you might use this time to take a walk together, get your muscles working with short bursts of movement using exercise action stations, practice yoga for children, work on your creative art journals, listen to soothing music, or come up with a mindful eating menu for the week using mindful nutrition recipes for kids.

5. Start and end the day with gratitude.

Help your child begin to grasp the concept of the power of gratitude. Join your child in decorating a special notebook that you can use to start and end each day by writing down something that they are thankful for. Keep your family's gratitude journal in a special place. Encourage your child to get into the habit of including something to be thankful for at any time. The added benefit is that the journal will be available whenever you may need to remind your child that there are many things to be thankful for.

6. Unlock your child's potential through mindfulness.

Rose Pavlov, Founder and CEO of non-profit Ivy Child International, presented the TED Talk "Unlocking Children's Potential Through Mindfulness". Ivy Child International develops programs for children, communities, and schools; featuring yoga, mindfulness, meditation, music and multicultural art. Ivy Child focuses on enhancing the social and emotional well-being of children, using education rooted in mindfulness and positive psychology, to inspire resilience, promote leadership, and build healthy habits for life.

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Written By
Michelle Jackson-Blackwell

For Ivy Child International

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