Children’s mental health is as a crucial as their physical health and teaching them skills to improve their well-being is a lifetime skill we should encourage and install from an early age. Mindfulness and gratitude are two techniques that can have a significant impact on our children, enabling them to feel more secure and content in our fast-paced world. These skills will continue to be useful throughout their lifetime, so we should encourage their development.
The Power of Gratitude
Gratitude is a powerful emotion that can significantly impact a child's well-being and overall outlook on life. When children learn to appreciate the positive aspects of their lives, they are more likely to develop resilience and a sense of contentment. Here are some ideas to foster gratitude for all ages:
Model Gratitude: Children learn by example, so it's important to demonstrate gratitude in our own life by expressing thanks and acknowledging the positive aspects of the day. Then in return ask your children to share 2 or 3 things that they enjoyed that day. This is a great conversation starter during dinner, and it helps everyone to focus on the positive parts of their day. If anyone has had a tough day, hearing about the good things that happened in the family can uplift their mood and encourage them to open up about their feelings. This is a great activity for all ages.
Gratitude Journaling: Keeping a gratitude journal can be a beneficial habit for children. You can purchase excellent children's journals that double as keepsakes and provide a way to document their daily experiences. Alternatively, you can try some of these informal, engaging activities as a family:
For younger kids, suggest that they draw a picture of something they enjoyed about their day. These drawings can be compiled to create a picture journal, serving as a delightful keepsake for them to look back on. You could also consider purchasing a lovely drawing book or notebook to support this activity.
Expressing Thanks: Help your child understand the importance of expressing gratitude when someone does something kind for them. Encourage them to say "thank you," as it not only brightens the other person's day but also helps children recognise the kindness they receive in their daily lives.
The Art of Mindfulness
Mindfulness involves being fully present in the moment and paying attention to one's thoughts and feelings without judgment. Teaching children mindfulness can help them manage stress, build emotional resilience, and enhance their overall well-being. Here are some strategies to introduce mindfulness to your child:
Mindful Breathing: One of the simplest yet most effective ways to help your child be calm and focus on the present moment is through mindful breathing. Here are some simple steps to follow:
Lie on your back and close your eyes
Inhale slowly through your nose and silently count to eight.
Hold your breath for two seconds.
Exhale slowly through your mouth or nose while silently counting to five.
Repeat.
This technique can be a great way for the whole family to wind down at the end of the day. For younger children, you can try a simpler version where they sit facing you and place one hand on their belly and the other on their chest. Ask them to take a deep breath in for four counts and then exhale slowly for four counts and repeat.
Mindful Eating: Encourage mindful eating habits by having family meals without any distractions such as phones or television. Take the opportunity to discuss the flavours, smells, and textures of the meal with your family, which can help promote this skill.
Nature Walks: Make time to explore nature with your child and encourage them to take in the sights, sounds, and sensations that surround them. Consider incorporating this activity into your family's routine with a group walk. You could also make it more interactive for your children by playing nature bingo or spotting wildlife. It's a great way to spend time together as a family while bonding with nature.
As parents, we have the incredible opportunity to shape our children's lives and instill values that will serve them well in the future. By incorporating gratitude and mindfulness into routines, we equip our children with essential tools for navigating life's challenges with resilience and positivity.