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| Children are naturals when it comes to curiosity, living in the moment and paying mindful attention. Here, Alia and Steven have run up ahead to mindfully explore a street newspaper box while out for a walk in the city with their dad. |
Spending time with children and being fully present to them is one of the most important gifts we can ever give them. In our fast-paced lives, there is so much that keeps us from being truly present not only with each other but with our children as well.
When I come to think of it, I actually believe that we could all take lessons from most youngsters who seem to naturally live life "in the moment". They focus on what they are doing when they are doing it - however, they too are becoming more and more distracted with outer stimuli and are also finding it increasingly difficult to pay attention and focus.
Here are some mindfulness exercises to practice being present with children. You'll have fun and so will they.
When I come to think of it, I actually believe that we could all take lessons from most youngsters who seem to naturally live life "in the moment". They focus on what they are doing when they are doing it - however, they too are becoming more and more distracted with outer stimuli and are also finding it increasingly difficult to pay attention and focus.
Here are some mindfulness exercises to practice being present with children. You'll have fun and so will they.
1. Mindfulness and Happy Memories: Sit quietly with your child and together draw or paint pictures of some happy memories of times you're shared together or apart. Put these pictures on a "happiness wall" you've designated in your home. Simply experience the beauty of the moment when you sit together and talk about these special stories.
2. Mindfulness and Listening: Mindful listening can be a great activity to share with a child of any age. Sit outside and have everyone close their eyes for two minutes. Then, listen to all the sounds around you. Next, open your eyes and share what sounds you've heard - cars, birds, dogs barking, trains, planes, voices, sirens, the rustling of wind through the trees. With older children, talk about how mindful listening can help with relationships with friends, teachers or other family members. Talk about how the sense of hearing is heightened when you close your eyes.
3. Mindful Smelling: For this exercise, you can choose 4-6 things that have very different scents. Blindfold the children and ask them to smell each item such as cinnamon, lavender oil, a lemon or orange that has just been cut open, baby powder or a chocolate chip cookie. Now, see if they can identify what it is that they are smelling. When you eat dinner, have them slow down and smell each piece of food before they eat it. See if this changes the way they eat and experience their meal.
2. Mindfulness and Listening: Mindful listening can be a great activity to share with a child of any age. Sit outside and have everyone close their eyes for two minutes. Then, listen to all the sounds around you. Next, open your eyes and share what sounds you've heard - cars, birds, dogs barking, trains, planes, voices, sirens, the rustling of wind through the trees. With older children, talk about how mindful listening can help with relationships with friends, teachers or other family members. Talk about how the sense of hearing is heightened when you close your eyes.
3. Mindful Smelling: For this exercise, you can choose 4-6 things that have very different scents. Blindfold the children and ask them to smell each item such as cinnamon, lavender oil, a lemon or orange that has just been cut open, baby powder or a chocolate chip cookie. Now, see if they can identify what it is that they are smelling. When you eat dinner, have them slow down and smell each piece of food before they eat it. See if this changes the way they eat and experience their meal.
"Children are born true scientists. They spontaneously experiment and experience and re-experience again...They smell, taste, bite, and touch-test for hardness, softness, springiness, roughness, smoothness, coldness, warmness." - R. Buckminster Fuller
