MINDFULNESS

Mindfulness is about being present and has been shown to reduce stress. Below are some ways your child can practice mindfulness.

• Talk about feelings
• Identify or name your feelings and identify the place on your body where you feel it. Once the feeling is labeled, it can be easier to identify the cause of the feeling
• Draw pictures of or write out how you are feeling
• Use breathing techniques which can help slow your child down and regulate their breathing when they are in a more escalated state. An example of a breathing technique is the 4,4,6 pattern. Breathe in for a count of 4, hold for a count of 4 and breathe out for a count of 6. Counting while breathing can also have a similar calming effect
• Try yoga or stretching.
• Take a walk and notice things in nature.
• Use the 5 senses activity (touch, taste, sight, smell, sound) which can act as a grounding tool. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and one thing you can taste
• Write or draw in a gratitude journal
• Try the body scan technique by starting with your feet firmly planted on the ground and noticing how different sections of your body feel as you move from one end to the other
• Try progressive muscle relaxation, which entails tensing or squeezing a muscle as tight as possible, then releasing it. Notice what it feels like as you move up or down the body
• Practice guided or self-meditation
• Color
• Listen to relaxing music