You’ve probably heard the word mindfulness a number of times. So what is mindfulness? When we practice mindfulness, we become focused on the now, rather than focusing on the past or imagining the future. You might start to see, feel, do, or hear things in a different, but more accepting, way. Mindfulness is allowing yourself to become aware in the present moment, without judgment. It’s sort of like a personal “tuning-in.” There are many ways to practice this, from mindful eating to mindful listening.
Mindful breathing is another great way to practice mindfulness and helps us to be PROactive instead of REactive! It’s a very basic, but effective, tool useful for both children and adults. The idea is to focus your attention on your breath from the start of the inhale to the end of the exhale. Begin by closing your eyes or softly lowering your gaze (maybe focus on a still object). Slowly breathe in through your nose, noticing the air filling your lungs and your belly expanding. Now breathe out through your mouth as if you were to slowly blow bubbles, letting all the air release slowly. Notice the air leaving your body on the exhale, your belly contracting. If your mind wanders during this exercise, that’s okay! Don’t judge it. Just bring your awareness back to the breath. Inhale. Exhale. Breathe in. Breathe out. Repeat 3-5 times.
Some benefits of mindful breathing:
- helps us to be proactive vs. reactive
- reduces stress
- lowers heart rate
- reduces anxiety and depression
- helps with sleep
- helps to manage pain
- and so much more!
If you’re looking for a fun DIY mindful breathing activity to do with your children, please check out this video I made that requires just two supplies!
Nurtured Roots mission is to help both children and adults, residing in Greater Boston, MA, and RI, achieve sustainable goals that empower them to feel well, be well, and live well. These health and wellness goals include, but aren't limited to, living with less anxiety, managing stress better, falling asleep faster/improving sleep issues such as insomnia, managing pain naturally, living a more calm, mindful, and joyous life, and living more in the present. They are located in Braintree, MA and can be found online at https://www.nurturedrootsma.com/
