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5 effective exercises to strengthen mindfulness in children and adolescents

BingMag.com 5 <b>effective</b> <b>exercises</b> to <b>strengthen</b> <b>mindfulness</b> in <b>children</b> and adolescents

The hustle and bustle of today's lives, the constant access to the Internet and the frequent checking of mobile and tablet screens have made children more distracted and preoccupied than ever before. To be. Christopher Willard, author of mindfulness for Adolescent Anxiety, specializes in psychotherapy and counseling with children and adolescents. .

The existence of screens such as TV and mobile is not the only issue; Rather, the problem starts when we use these devices a lot. Excessive contact with the screen allows children to play less physical games, spend time in nature, and interact with their peers. In addition to these external distractions in life, research has shown that the human brain naturally becomes more crowded and complex. This is why children today think like adults and sometimes get bogged down in their thoughts; Whereas previous generations lived more in the present moment.

The reason for the increased stress and anxiety in life is the busy lifestyle and the more complex brain. The good news is that by teaching children mindfulness, we can help them live calmer lives and cope better with changes in their brain systems. By strengthening children's mindfulness, we teach them to ignore speed in life, to be more self-aware, to be more focused in life, to achieve a more positive mental image of themselves.

mindfulness Helps children and adolescents think better and make better decisions and communicate better with others. Now that mindfulness is so useful in children, how can we strengthen it? In the continuation of this article, you will get acquainted with 5 practical steps to strengthen the mindfulness in children.

1. Start mindfulness From Yourself

BingMag.com 5 <b>effective</b> <b>exercises</b> to <b>strengthen</b> <b>mindfulness</b> in <b>children</b> and adolescents

Undoubtedly, adult behavior is the main pattern of behavior in children and in the way of life They play a big role. That's why the best way to raise children's awareness is to do it yourself. So behaviors such as not checking the cell phone while eating, breathing when angry, paying attention to the child during play and conversation teach him to repeat these behaviors.

Christopher Willard recommends that Instead of pointing out things that children should not do, talk to them about the right things and the right behaviors. For example, instead of saying, "Play less with your cell phone," tell him, "I'll drop my phone; "Because I want to play with you and I just want to have fun with you." This behavior is the best way to deal with the child.

2. Teach your child to focus on breathing

Long exhales stimulate the parasympathetic nervous system, which is responsible for calming us. Therefore, one of the best exercises to strengthen mindfulness is to tell children to focus on their breathing and practice long, slow breaths so that their bodies respond naturally to their breathing and calm their minds. All you have to do is tell your child to inhale and exhale 5 times in a row whenever he or she feels upset or stressed, and then to notice how he or she feels. This simple task reduces stress levels. Another exercise you can teach your child is to breathe for 4 numbers, hold their breath for 4 numbers, and exhale in 4 numbers. The advantage of counting breathing is that it allows the mind to pause for a while and let go of disturbing thoughts. . To teach deep breathing, you can ask your child to gently inhale air into the nose, as if smelling food; Then let the air out of his mouth slowly, as if cooling something.

3. Engage the Senses of children

BingMag.com 5 <b>effective</b> <b>exercises</b> to <b>strengthen</b> <b>mindfulness</b> in <b>children</b> and adolescents

Helping the five senses helps your conscious mind. To get rid of a lot of thoughts in the child's mind, you can ask him to look at a particular scene and count the number of flowers in the scene outside the house. Or listen to the voice outside the house and recite every sound it hears. Smelling different things and separating smells are some of the things that activate the sense of smell. To engage the sense of touch, you can ask the child to tighten his legs when inhaling and to relax his legs when exhaling.

4. Teach your child to think more about good things during the day

BingMag.com 5 <b>effective</b> <b>exercises</b> to <b>strengthen</b> <b>mindfulness</b> in <b>children</b> and adolescents

Between thinking about things There is a direct connection between well-being and reducing stress. Encourage children and adolescents to be thankful for what they have in order to strengthen their awareness. do. You can talk to each other and ask each other what was the best thing of the day when you are sitting around the table and want to have dinner? And what is the beauty of today? Willard says that thinking about having children from an early age makes children less ambitious in adulthood and consciously behave in life.

5. Explain to children what happens to them as they grow in life

Some children think that stress or lack of concentration while studying is due to a problem. Talking about the brain and brain changes as they grow helps children worry less. Explain to the children that in childhood and adolescence, the brain is just like the body and grows rapidly. Our brains adapt to change during this time and that is why we experience a decrease in concentration. Instead of worrying about brain function, invite children and teens to do soothing things so they don't get too caught up in it. You got acquainted in children and adolescents. Thank you for being with us until the end of this post, and we hope you can use these methods to help your children reduce stress and anxiety and guide them to mindfulness and peace of mind.

This is just an aspect of education and It has information. Be sure to consult an expert before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Source: healthline <// p>

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