Mind Body hacks for Kids: 6 ways to Reduce Stress and Create Balance for a zen life

When it comes to our kids, we want them to be healthy, happy, and balanced. But with the pressures of school, after-school activities, and the ever-growing list of extracurriculars available today, it can be hard to keep a sense of balance in their lives. That’s why introducing mindfulness into your daily routine is so important—it allows children to recognize when they are feeling overwhelmed and gives them tools to reduce stress and calm down. If these are bigger, ongoing concerns- it’s always best to talk to your doctor as there could be more going on than just the small stresses of everyday life. Let’s take a look at some signs that your child might need mind body tools in their life, as well as some tips on how to incorporate them into your day-to-day.

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Signs Your Child Could Benefit from Mindfulness Tools

There are several telltale signs that indicate it may be time for you to introduce some mindfulness tools into your child’s life. For example, if you notice that your child tends to get frustrated or worked up quickly over small things, then this could be an indication that they need help managing their emotions. They may also have difficulty focusing on tasks or have trouble sleeping due to the stresses they are experiencing in their life. If any of these sound familiar, then it’s likely time for you to explore some mindfulness options with them.

Yoga

Yoga is one of the best ways for kids (and adults!) to learn about mindfulness and relaxation techniques. It helps improve physical strength and flexibility while providing an outlet for kids to express themselves creatively through movement. You don’t need anything to get started besides some space and a yoga mat. Try incorporating yoga into your family’s daily routine by setting aside 10 minutes each morning or evening for everyone to practice together. You can choose from one of many online classes tailored specifically for kids or create your own with poses you think would fit best with your group’s needs. My kids and I have enjoyed doing Cosmic Kids Yoga. There are episodes that are high energy or relaxing and each one has different themes and characters. Check out the channel here

Breathing exercises

Breathing exercises are also an excellent way to bring mindfulness into your daily routine with kids. Encourage your children to practice simple breathing exercises whenever they feel overwhelmed or anxious. These could include counting each inhale and exhale slowly or even noticing the sensation of air entering and leaving their lungs. You could also practice belly breathing together—lie down on your backs and place one hand on your stomachs so that you can both feel the rise and fall of each breath as it enters and leaves your bodies. Another exercise that works well for younger kids is tracing up each finger as you breathe in and breathing out as you trace down. Blowing bubbles is another fun way to change and become aware of your breath. We love the tubes that come in a colourful 6 pack from Walmart.

Calming Down

When emotions run high, it’s important to teach children techniques they can use to calm down without resorting to unhealthy outlets such as lashing out in anger or shutting down completely. Teach them grounding techniques such as five senses activities—have them name 5 things they can see around them; 4 things they can touch; 3 things they hear; 2 things they smell; 1 thing that tastes good—or have them focus on something tangible like a flower petal or leaf that will help bring their attention away from chaotic thoughts back into the present moment.

Reducing Stress

Finally, mindfulness practices can also help reduce stress in kids by helping them develop self-compassion rather than engaging in negative self-talk when faced with stressful situations. Meditation is a great tool for this purpose—you don’t have to be an expert yogi teacher! Just sitting quietly together while focusing on breathing deeply will do wonders for both of you! Additionally, try introducing calming visuals like colouring books (this one is super cute!) or guided visualizations which will further help relax the mind and body while reducing stress levels overall.

Practicing Gratitude

Focusing on what you’re grateful for shifts your attention to what is going well. A gratitude journal may be an excellent tool for older kids. I created this one- with simple pages to jot down your gratitude list, affirmation and a daily win. Younger kids might enjoy having a gratitude rock they keep in a special spot that they can hold and think about 3 things they are grateful for. When you’re sitting around the dinner table as a family, you can also ask what the best part of each family member’s day was. If you’re looking for a FREE journal prompt- click the button at the top of this page

Connect with Nature

Spending time outdoors has too many benefits to list here. From vitamin D to exercise, getting outdoors is good for the body and mind. Building in time to make outdoor play a part of your daily routine can be fun. Taking a walk around the block, heading out on a trail, geocaching or even sitting outside while doing homework or having a snack can have a big impact.

Conclusion

Mindfulness tools are an excellent way to give your child the skills they need to cope with tough situations in life while also teaching them how to be more mindful throughout the day-to-day grind. From yoga poses that connect movement with breath awareness all the way through guided visualizations designed specifically for reducing stress levels overall—there is something for everyone when it comes to incorporating mindfulness into your daily routine with kids! So go ahead—try out some of these helpful tips today!