With the emergence of COVID-19, mindfulness is now more important than ever in our daily lives. As our families are practicing social distancing and many children are home from schools, normal routines have been thrown off and we are all scrambling to adapt to this new normal. Add to that the anxiety and uncertainty that parents and children are feeling during this pandemic as we are bombarded with news of coronavirus cases rising and everything around us shutting down, and you see that stress levels must be addressed. Practicing mindfulness can help us and our children cope with these changes and the stress and fear that we are feeling.

We hear the word mindfulness thrown around a lot, but what does it mean exactly? According to mindful.org, “Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, not overly reactive or overwhelmed by what’s going on around us.” So, as our minds try to run away with what ifs and fears for the future, mindfulness helps bring us back to the present, which decreases stress and fearfulness. When we focus on this day, this moment, we aren’t gripped in anxiety about tomorrow. We are living now and trying to find joy and connectedness now. Mindfulness prevents us from becoming so lost in our fears about the future that we miss today.

In order for us to teach mindfulness to our children, we should first practice it for ourselves. To begin this practice, I recommend downloading one of the many meditation apps available. If you prefer not to use an app, you can go to YouTube to find free guided meditations, or just choose to do this simple beginner meditation.

  1. Sit in a comfortable position, straighten your spine, drop your chin, and close your eyes.
  2. Relax and focus on the sensations of your breathing. Feel your breath entering through your nose, filling up your lungs. Feel how your chest expands with the breath, and notice the sensations of blowing the breath out through your mouth. Feel your chest contract as the breath leaves you.
  3. If you notice that your mind has wandered away from your breath, simply return your focus. Don’t obsess over your thoughts or judge yourself.
  4. Remain this way until you feel the anxiety draining away and you feel more centered.
  5. Repeat as often as necessary!

Teaching Kids Mindfulness

Once you have practiced mindfulness yourself for a few days and feel both comfortable with the practice as well as the benefits to your own mind and body, you can begin to teach this to children. Our kids are dealing with a lot of changes right now, and that will likely be accompanied by anxious thoughts and big emotions. Teaching mindfulness will equip them with the skills to cope. In addition to bringing children into the fold as you listen to a short guided meditation and talking to them about the emotions they may be feeling during this time, there are a few exercises you can do with your child to help them develop awareness.

  1. Focus on breaths. Have your child practice “smelling and cooling the soup.” Have them take a deep breath in through the nose as if they’re smelling something delicious, and blowing out the breath through the mouth as if they’re trying to cool a hot bowl of soup. Practice this often and remind them to do this when they’re feeling upset or anxious.
  2. Engage the senses. Smell different scents such as candles or spices. Touch different textures like cardboard or fluffy pets and describe how they feel. Listen to the sound of a bell, singing bowl, or calming music. Anything that requires them to focus on their senses is heightening awareness.
  3. Teach body awareness by playing a game like Simon Says. “Simon says balance on your left leg.” “Simon says raise your right arm slowly.” “Simon says walk gently like you’re stepping on eggshells and trying not to break them.”
  4. Take a mindful walk. Pay close attention to the scurrying squirrels, the babbling brook, or the scent of freshly cut grass. Ask your kids to notice and point out these things as you walk.
  5. Keep a journal. Your kids could write down something they learned or something they’re grateful for. They could journal about their thoughts or just doodle in the book to relieve stress. Journaling is a great way to gain insight into one’s own thought processes and express feelings.

I hope that these mindfulness practices will help ease the anxiety and fear your family may be feeling during this time. Above all, reassure one another that together, we will get through this.