mindfulness for kids
These are strange, stressful, anxiety-inducing times. Children of all ages really need opportunities where they can take time out each day to "unplug" to relax and focus. Meditation and mindfulness practice offer this break and helps kids function more effectively and clearly.
Meditative practices have been used since ancient times to improve health and well-being. But, just as an athlete may do different exercises, people who practice meditation often use different types.
Many meditation practices use breathing techniques to promote a state of calm. Mindfulness meditation on breath, perhaps the most well-known type, involves sitting quietly, resting or closing your eyes and bringing your attention to your breath. When your attention drifts away, which it is likely to do, simply usher your attention back to your breath without judgment. You don't need years of meditative practice to benefit from this technique, nor do your children.
There's no doubt, however, that sitting still for any length of time can be difficult for some kids. For this reason, a movement-based meditation, such as yoga, may serve as a good introduction.
1. The length of time and frequency of meditating can vary for different people and different practices. But, pediatricians typically recommend the following time frames:
- Preschool children: A few minutes per day.
- Grade school children: 3-10 minutes twice per day.
- Teens and adults: 5-45 minutes per day or more based on preference.
2. Try incorporating deep breathing into your children's daily bedtime routine—it can help them wind down for the night and make meditation easier to do when other situations arise.
3. Remind grade schoolers and teens to take a few deep breaths before answering a difficult question at school, taking a test, or before an athletic performance.
4. As young children learn to manage strong emotions, deep breathing can be part of the process—especially before and after time outs.
5. While meditation can be done on your own, it can also be done with the help of a trained professional. Some counselors and individuals with training in meditation can help others learn and practice meditation.
6. Meditation is not currently covered by most insurance plans unless given by a licensed counselor. It is always best to check with your individual plan. Flexible medical spending programs may count meditation training as a medical expense.
7. There are multiple ways to learn different practices of meditation. There are books, audio recordings, videos, online training, websites, and and even smartphone apps to help children meditate. Choose and practice the one that works the best for you and your child, and enjoy a calmer body, mind and spirit.
Adapted from healthychildren.org
Micah Resnick, MD, is a Pediatrician at Cincinnati Children's Hospital. Dr. Resnick completed his undergraduate degree at Brown University, received his medical degree from Howard University College of Medicine and completed a residency in pediatrics at the Children’s Hospital at Montefiore. During his free team, he is raising 3 incredible children (4y, 2y, 4 months) with his awesome wife.