Mindfulness for Preschoolers

In today's fast-paced world, teaching children the art of mindfulness has become increasingly important. The University of California, Berkley defines mindfulness as the “moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens”. This means taking the time to focus one's attention on the present moment, without judgment. In this blog post, we will explore the benefits of mindfulness for preschool aged children and provide practical tips on how to introduce and cultivate mindfulness in their daily lives.

Mindfulness can have a profound impact on a child's overall well-being. Mindfulness improves emotional regulation (Rowland et al., 2023), enhances concentration and focus (Dibra, 2014), reduces stress and anxiety (Tang et al., 2015), and increases self-awareness (Mindworks). 

The Mayo Clinic gives examples of how to practice mindfulness such as taking time to stop and pay attention. Remember you are doing this without judgement, this is not the time to determine if things are bad pr good, you are simply experiencing your current environment using your senses. 

Focusing on your breathing is another way to practice mindfulness. Whether standing or sitting, focus on your breath entering and leaving your body, even just a minute can help reduce stress. Meditation is another tool to practice mindfulness. Meditation is a "a set of techniques that are intended to encourage a heightened state of awareness and focused attention" and/ or a "consciousness-changing technique shown to have many benefits on psychological well-being" (Cherry, 2023).

Introduce mindfulness to your preschooler through books. Books like Breath Like Bear by Kira Willey and Mindfulness is your Superpower by Lauren Stockly are great ways to introduce preschoolers to mindfulness.

Watch mindfulness videos with your children on the TV or tablet. YouTube is full of great mindfulness videos such as Rainbow Relaxation. My preschool class loves Bubble Bounce! Mindfulness for Children (Mindful Looking). It helped them reel their focus in and settle down. A great activity for the end of the day or transitioning from an active activity to a more structured one.

Another great tool is to create a mindfulness routine; whether it is every other day or on the weekends. During this time, you can do simple breathing exercises with your child(ren). Developing a routine will help your preschooler get accustomed to mindfulness. Set a short time limit first and remember to let your child(ren) set the pace. Do not push your children into mindfulness practices, it defeats the purpose,
and causes stress and anxiety.

Create an environment for mindfulness. Set an example, children learn a lot simply through observation and modeling. Incorporate mindfulness into your own daily routine to model its importance and create a positive influence. Consider developing designated screen-free time for the whole family to foster present-moment awareness and reduce distractions (Screen Free Sign).Take a walk with your preschooler and encourage them to take in their surroundings through their senses. Ask them what they feel, see, hear, and smell.

Mindfulness is a valuable gift that we can give to our children. Mindfulness skills and practices equips our children with essential life skills that promote emotional well-being and resilience. By introducing mindfulness through practical exercises and cultivating a mindful environment, we empower children to develop self-awareness, regulate their emotions, and navigate life's challenges with grace.

💕Holly

 

 

 

Cherry, K. (2023, April 11). How meditation impacts your mind and body. Verywellmind. https://www.verywellmind.com/what-is-meditation-2795927

Dibra, S. (2014, October 7). Mindfulness can increase your concentration and lower stress. Penn State World Campus Blog. https://blog.worldcampus.psu.edu/mindfulness-can-increase-your-concentration-and-lower-stress/

Rowland, G., Hindman, E., & Hassmén, P. (2023). Do group mindfulness-based interventions improve emotion regulation in children? A systematic review. Journal of Child and Family Studies, 32(5), 1294–1303. https://doi.org/10.1007/s10826-023-02544-w

Tang, Y.-Y., Hölzel, B. K., & Posner, M. I. (2015). The Neuroscience of Mindfulness Meditation. Nature Reviews Neuroscience, 16(4), 213–225. https://doi.org/10.1038/nrn3916