Integrating mindfulness into our lives
“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” Buddha
It’s likely that you have heard of mindfulness, but maybe you are still unsure of what it actually is? This is common when a concept or practice becomes much like a buzzword; its meaning becomes increasingly murky.
I really like the definition of mindfulness offered by Dr. Jon Kabat-Zinn, and this is also one of the most widely used definitions: “paying attention in a particular way: on purpose, in the present moment and non-judgementally.”
We, as humans in the western world, often have very complex lives with lots going on and many factors pulling on our attention; family, friends, work, home, phone notifications, endless to-do lists. No wonder mindfulness has come back in full force to the public arena and is now being shared widely through courses and schools. We are learning, through research, how mindfulness shapes our very being; learning to become responsive and receptive so that we feel more in control of our choices.
With this in mind, here are 5 mindfulness activities suitable for all but especially children.
Super Senses
You can begin this practice lying down, seated or standing. Once settled, focus on the senses one by one, what you can see, smell, hear, taste and touch. You could count five things you can see, four things you can smell, and so on. Without speaking, simply focus on these senses.
Superhero Pose
Place feet hip-width apart. Clench fists and either: placed on both hips; or one hand placed on a hip and the other pointing to the ceiling. Eyes closed once in position. Breathe slowly, and steadily. Hold for 2 minutes.
Mindfulness Jar
Fill a jar with water and add glitter glue (or a combination of glue and glitter). Shake the jar with the lid on. This script is useful if you’re doing this with children.
“Imagine that the glitter is like your thoughts when you’re stressed, mad or upset. See how they whirl around and make it really hard to see clearly? That’s why it’s so easy to make silly decisions when you’re upset – because you’re not thinking clearly. Don’t worry this is normal and it happens in all of us (yep, grownups too).
[Now put the jar down in front of them.]
Now watch what happens when you’re still for a couple of moments. Keep watching. See how the glitter starts to settle and the water clears? Your mind works the same way. When you’re calm for a little while, your thoughts start to settle and you start to see things much clearer”
This practice illustrates effectively the chaos that can sometimes exist in the mind of a child.
Tummy Breathing Buddy
Mindful deep abdominal breathing can encourage calmness and a focus on the breath that alleviates the persistence of other thoughts. This practice incorporates deep breathing with the presence of a ‘buddy’ that may bring further peace to children. Children should choose a stuffed animal or toy for their buddy. Once chosen, children should lie on their back with their buddy on their tummy. Breathing slowing, children should focus on the rise and fall of their buddy. The rhythmic movement encourages children to breathe slowly whilst focussing on their breath and their buddy.
Petal Breathing
A short and very simple practice that can be used at any time. Placing hands palm-up, resting on your leg, and touching thumb-to-thumb, little-finger-to-little-finger, create a flower shape with your hands. Closing your eyes, breathe in through your nose to ‘smell’ the flower. Breathe out through your mouth to blow the petals off the flower. As this practice is so simple it can be practised whenever you are overwhelmed with negative thoughts and feelings.
Let me know how you get on!
