A recent survey found 1 in five children’s mental health was affected by last year’s coronavirus restrictions. As Victorians enter another lockdown, it’s a great time to make mindfulness activities a habit.

A recent survey found 1 in five children’s mental health was affected by last year’s coronavirus restrictions. As Victorians enter another lockdown, it’s a great time to make mindfulness activities a habit.

Mindfulness is a great skill for kids to practice and development and something they can use throughout their lifetime. There is no denying coronavirus and the lockdowns have had an impact in some form on the mental wellbeing of many children (and adults).

For me personally, I noticed particularly in Victoria’s last major lockdown the effect it was having on my 8-year-old son’s mental health. The isolation and lack of social connection were challenging and resulted in him appearing withdrawn and a little lost at times. I’m so grateful we live in a comfortable home, had plenty of food to enjoy and both my husband and I had work. I know this time will help build my son’s character, resilience and sense of self. However, it’s still okay to find lockdown and all that comes with it hard.

One of the best things we’ve drawn on this year and throughout last year’s restrictions was an emphasis on mindfulness. This doesn’t mean necessarily meditating. It’s more about slowing down, turning down the noise and being present.

Here are 6 of my favourite ways to incorporate mindfulness practice into kid’s everyday lives.

6 Kids Mindfulness tips

1. Create a mindful bedtime routine

I don’t know about you, but at the end of the day, I just want bedtime to go quickly and smoothly. We all know sleep is important for our children’s growth and development but its’ not just the duration they sleep for, it’s also the quality.

Having a relaxing bedtime routine can help improve your child’s sleep patterns and quality. This means switching off devices an hour before bedtime and engaging in quiet activities like reading, colouring in or yoga to encourage a gentle wind down. Listing to a short meditation before sleep is also beneficial. Our family love the Smiling Mind app, particularly for younger kids.

2. Incorporate mindful moments in their day

Mindfulness for kids doesn’t require them to sit for a lengthy meditation session. Little mindful moments can be incorporated into daily life. In fact, this is much more beneficial long term.

Think about teaching your kids to take 3 deep breaths before eating a meal. Repeating positive affirmations before jumping out of the car for the school day. Reflecting on what they’re grateful for over dinner. Doing a body scan before they go to sleep. Little mindful moments that add up.

3. Slow down

How often do you catch yourself saying ‘I’m busy’ when someone asks how you are? Rushing to and from extracurricular activities, constant stimulation, eating convenient food on the run has become the norm in many family households.

While the fast-paced lifestyle isn’t going away anytime soon, it doesn’t mean you can slow down outside of the rush hour to just be and appreciate each other. Where you can, encourage your children to have some moments of rest without distractions and noise. This could be just 10 minutes here and there.

4. Get outside in nature

Getting outdoors and in our natural environment has many benefits from destressing, vitamin D exposure and contact with a diverse range of microbes. You don’t have to live near bushland or a beach to benefit.

Simply get outdoors in the backyard, stand on your balcony or visit a local park. Encourage your children to take their shoes off and place their bare feet on the earth. Let them get dirty. Evoke curiosity by asking them to switch on their senses – what scents can they smell, what textures do they feel, what noises can they hear?

5. Practice gratitude together

With the disruption and feelings of uncertainty, it’s easy for us all to lose sight of the good things that are happening around us. As Victorians enter another lockdown, the isolation, disappointment and stress can really cloud our children’s day.

Gratitude is a way to reflect on those positive moments, no matter how small, and fill up your child’s emotional cup. The best time to do this is at the end of the day. We like to have a gratitude jar at the dinner table where everyone writes one or two things they are thankful for. When things are looking a little grim, it’s nice to go back and reflect on what has lit them up at some point during the week or month.

6. Look back at photographs

As a child, I remember evenings spent with photo albums sprawled out on the floor. We’d flip through them, remember past moments or listen to our family tell stories from their childhood. It’s such a special time for connection and reflection.

Now with the digital age, we’re mostly scrolling through albums on devices. That doesn’t mean you can’t have a similar experience. Set up a photo night, screen them through your TV and grab some popcorn while you share the moments you’ve captured over the years.

6 top kids mindfulness tips

A recent survey found 1 in five children’s mental health was affected by last year’s coronavirus restrictions. As Victorians enter another lockdown, it’s a great time to make mindfulness activities a habit.

6 Kids Mindfulness tips