5 simple tricks to turn mindfulness into a family routine:
1. Start small
Mindfulness practices, such as meditation and body scanning, can take a while to get used to. The mind is constantly looking to distract itself, therefore it is important to start small and build it up.
A great place to start is with a simple 3 minute breathing technique. Close your eyes, settle into your surroundings, and then focus on your breath as it goes in and out of your body.
When you breathe in, count once, when you breathe out, count for a second time. Keep counting until you reach to ten, and then simply reset the counter.
2. Mindfulness props
Children can find it hard to sit still and listen to a guided meditation, therefore a great method to get kids involved is through mindfulness props. Our favourite tool is simple a set of 4 small stones, which are used to act as an anchor for your child’s body.
Get your child to sit on the floor with their arms out wide, rest a small stone on their forehead, one in each palm, and another on their belly.
Whilst they sit there and listen to a guided meditation, the stones keep them grounded. They can feel the stone on their belly rise and fall with the breath, whilst the stone on their head is kept in place through perfect balance.
3. Head outside
Mindfulness isn’t something that has to be done inside. Leaving the house can be a great way to relieve stress, so why not take your children out for a mindful walk. Whilst you’re walking, focus on your bodily senses. How does the floor feel against your feet? Is the wind blowing your hair?
A simple mindful walk can help improve sleep, manage stress and improve focus.
4. Get involved with Stix beta testing
At Stix Mindfulness, we’re developing a product that makes mindfulness fun for kids through interactive technology.
We’re currently in the prototype development stage, and therefore we’re constantly looking for new people to test our product. If you’d like to try it out for free, go to https://www.stixmindfulness.co.uk/waiting-list and we’ll get in touch!
5. Most importantly: Enjoy it!
Don’t take mindfulness too seriously! It’s a practice that takes time to improve, so don’t blame yourself if you find it hard at first! Follow these steps and witness the amazing benefits on the mind and body.