My own mindfulness practice is an important part of my life. Before joining Mindful Connections, I was a full-time elementary school social worker and we observed a lot of dysregulation and conflicts among students. Based on research on the benefits of mindfulness for kids, I helped develop our school-wide mindfulness program. After its implementation, we observed students using mindfulness as a regulating coping skill. For example, students began to pause before reacting, practice positive self-talk before tests, and show more kindness towards classmates. In a time where kids are increasingly stressed, anxious and depressed, feeling overstimulated or disconnected from themselves or others, mindfulness can be a powerful tool play therapy toolbox.
What is Mindfulness?
Mindfulness is paying attention to what is happening in the present moment without judgement.
A mindful therapist offers connection, co-regulation and emotional safety which can help kids develop self-regulation over time. When using mindfulness in play therapy, I may offer fun mindful activities that can also be practiced at home like those mentioned below.
How Mindfulness Can Help Kids:
- Increases self-awareness so that kids are more aware of their thoughts, feelings and body reactions. Noticing thoughts and feelings makes them less powerful. Tensing and releasing muscles from head to feet while taking deep breaths relaxes the mind and body.
- Enhances emotional regulation by reducing the risk of being overwhelmed by big feelings and “flipping their lid.” Breath and movement can calm their nervous system so they can get into their thinking or “owl” brain to make better choices.
- Reduces anxiety and stress as kids relax their body or use positive affirmations to challenge unhelpful thoughts. They might imagine a calm and peaceful place before going to bed or while at a dentist appointment. Simple breathing techniques trigger the relaxation response and message the brain to calm down. Mindful movement and yoga can release tension in the body and be relaxing or energizing depending on what the child or adolescent is needing.
- Improves attention and focus as kids pay attention to a single thing, such as practicing mindful eating or walking. This can help improve focus in other areas, such as when taking a test or speaking in front of a group. Grounding exercises such as noticing objects the color of the rainbow can help focus attention on the present moment especially when feelings and thoughts seem overwhelming.
- Promotes empathy and compassion when sad, worried or angry, kids can practice talking to themselves in a kind and caring way, like they would treat a friend. They can also practice having more understanding and care for others.
Mindfulness can help most children, including those with ADHD, Autism, anxiety and trauma histories. By combining the healing power of play with mindfulness, therapists can support children in navigating life’s challenges with more clarity, confidence, and compassion. I encourage you to see how mindfulness can be transformative for you and to your family!
Sources:
Some of My Top Recommended Resources:
Chopra, Mallika. Just Breathe: Meditation, Movement, and More. 2018
Jon Kabat-Zinn. Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. 1994
Tracy Turner-Bumberry. 2, 4, 6, 8 This is How We Regulate! 2019
