The Power of Mindfulness for Children's Well-Being and Success
Author: Michayla Yost
Published: May 2023
Research has shown that mindfulness offers a multitude of benefits for children, positively impacting their psychological well-being and academic performance. In this blog post, we'll explore the psychological and academic benefits of mindfulness for children and provide resources for getting started with mindfulness practices.
Psychological Benefits of Mindfulness for Children
Reduced Stress and Anxiety
Mindfulness has been shown to reduce stress and anxiety in children (Biegal et al., 2009). The research found that mindfulness-based stress reduction (MBSR) programs significantly decreased anxiety and stress in adolescents, leading to improved overall mental health. MBSR is an eight-week course that teaches participants how to cultivate mindfulness through various practices, including meditation, body awareness, and gentle yoga.
Enhanced Emotional Regulation
Practicing mindfulness can help children develop better emotional regulation skills. A study by Flook et al. (2010) found that children who participated in a mindfulness-awareness program experienced improved emotional regulation and increased resilience.
Academic Benefits of Mindfulness for Children
Improved Attention and Focus
Mindfulness has been shown to improve attention and focus in children. A study by Napoli, Krech, and Holley (2005) revealed that mindfulness training resulted in better attention and concentration in elementary school students, which can lead to improvements in academic performance.
Enhanced Classroom Behavior
Mindfulness practice can lead to improved classroom behavior, as found in a study by Black and Fernando (2014). The research showed that students who participated in a mindfulness-based curriculum exhibited reduced aggression and increased prosocial behavior.
Getting Started with Mindfulness for Children
If you're interested in introducing mindfulness to your child, here are some resources and tips to help you get started:
Explore Mindfulness Books and Resources:
"Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents)" by Eline Snel
"Mindful Games: Sharing Mindfulness and Meditation with Children, Teens, and Families" by Susan Kaiser Greenland
"Breathe Like a Bear: 30 Mindful Moments for Kids to Feel Calm and Focused Anytime, Anywhere" by Kira Willey
Use Apps and Websites Designed for Children's Mindfulness Practice:
Headspace for Kids (https://www.headspace.com/meditation/kids) offers guided meditation and mindfulness exercises tailored for children.
Dreamy Kid (https://dreamykid.com/) is a mindfulness and meditation app that offers a variety of guided sessions designed specifically for children and teens, aiming to support their emotional, mental, and physical well-being.
Smiling Mind (https://www.smilingmind.com.au) delivers age-appropriate mindfulness programs designed to promote mental well-being for children, teens, and families.
Practice Mindfulness Together as a Family:
Incorporating mindfulness into your family routine can encourage your children to practice regularly. Consider setting aside time each day for family meditation or mindfulness exercises.
Start With Simple, Age-Appropriate Mindfulness Exercises:
Begin with short, easy-to-follow exercises tailored to your child's age and attention span. Guided meditations, deep breathing exercises, and mindful listening or movement activities can be engaging and enjoyable for children.
Model Mindfulness as a Parent:
Children learn by observing their parents, so practicing mindfulness yourself can help your child develop their own practice. Cultivating your own mindfulness practice can also improve your ability to respond calmly and thoughtfully to parenting challenges.
References
Biegel, G. M., Brown, K. W., Shapiro, S. L., & Schubert, C. M. (2009).
Mindfulness-based stress reduction for the treatment of adolescent psychiatric outpatients: A randomized clinical trial.Journal of Consulting and Clinical Psychology, 77(5), 855–866. https://doi.org/10.1037/a0016241.
Black, D. S., & Fernando, R. (2014). Mindfulness training and classroom behavior among
lower-income and ethnic minority elementary school children. Journal of child and family studies, 23(7), 1242-1246.
Flook, L., Smalley, S. L., Kitil, M. J., Galla, B. M., Kaiser-Greenland, S., Locke, J., ... & Kasari,
C. (2010). Effects of mindful awareness practices on executive functions in elementary school children. Journal of applied school psychology.
Napoli, M., Krech, P. R., & Holley, L. C. (2005). Mindfulness training for
elementary school students: The attention academy. Journal of applied school psychology, 21(1), 99-125.
