This past fall, when my kids logged into their virtual classrooms, I had no idea what to expect. Sure, I could assist with their reading and writing, but how would gym class translate online? What about mindfulness and meditation? To be honest, I’m more of a “na-mah-stay in bed” type of parent.
Every day, after recess, teachers led the kids in mindfulness or breathing exercises to help them refocus before diving back into lessons. I was skeptical about how effective it could be. Sometimes, I can’t even get my six-year-old to count to twenty during hide-and-seek! However, when my daughters stumbled upon the breathing flower feature on my Apple Watch, I realized they found joy in this calming practice. This little flower graphic expands and contracts with each breath, drawing attention to one’s breathing patterns.
Now, every night, as we settle down for bed, we engage in a brief guided breathing exercise thanks to my watch. Surprisingly, this wasn’t initiated by me, and I’m thrilled they’re eager to participate. It calms them, centers them, and dare I say, helps them drift off to sleep more easily.
What’s the Secret?
It’s not sorcery; it’s science. Research from Stanford Medicine supports the idea that “children who learned techniques such as deep breathing and yoga slept longer and better.” It makes sense—deep breathing promotes stress relief. By focusing on their breath, children can release the little worries that might be nagging at them. Even though they’re small, kids can bear significant concerns.
My oldest daughter has picked up many of my anxious tendencies. Incorporating mindfulness into her bedtime routine has proven to be a game-changer. During the school year, I often noticed her nervously fidgeting at night. When I asked what was bothering her, she would either say “nothing” or launch into a detailed list of her worries.
Did she submit her homework? Yes, she checked it twice! Did she read the right chapters? She’s already read the entire book! Is tomorrow a spirit day? Remember, she wakes up at dawn, so there’s time to double-check before logging in again. After I reassure her, she takes my arm, switches my watch to the “breathe” setting, and hits start.
The first few breaths are rapid, but then we close our eyes and follow the gentle vibrations guiding us to breathe deeply in and out. I’m always curious to see how much my heart rate drops during these moments, but the best part is witnessing my daughter visibly relax. Mindfulness isn’t just beneficial at bedtime; it’s a vital coping skill for kids that they can carry into their teenage years, adulthood, and beyond.
I’m grateful that my children’s school has integrated mindfulness into their curriculum. I’ve seen my youngest daughter practicing belly breathing when she gets frustrated while writing. One day, I asked her about it, and she explained how she places her hand on her belly to do deep breaths, feeling her tummy expand and contract. Thanks to her early education, mindfulness feels like second nature to her. I’m thankful because I know many adults who lack this level of self-awareness. She understands how it calms her and recognizes it as a tool to manage her feelings better.
Of course, she’s only six and a half, so there are still plenty of dramatic meltdowns. However, since we’ve woven mindfulness into our routine, there are fewer epic tantrums and more manageable frustrations.
Settling down at bedtime or navigating tough emotions can be a challenge for everyone, especially children. These little ones seem to have boundless energy, even after eating healthy meals. Seriously, how do they do it without caffeine?
If possible, consider introducing a few minutes of mindfulness, yoga, or relaxation techniques into your children’s daily lives. In the long run, it will aid them in regulating their emotions, recognizing triggers for negativity, and ultimately improving their sleep quality.
Now, if you’ll excuse me, I’m ready to rest, relax, and maybe even attempt a downward dog amidst a pile of pillows. This mom could certainly use a little journaling, mindfulness, and meditation, all thanks to my little ones.
For more insights, check out this related post on home insemination kit and explore this resource for fertility tips. Additionally, News Medical is an excellent resource for information on pregnancy and home insemination.
Summary
Mindfulness is a valuable practice that can significantly improve children’s sleep and emotional regulation. Research supports the benefits of techniques like deep breathing and yoga, helping kids manage anxiety and stress. Incorporating mindfulness into daily routines can lead to more peaceful bedtimes and better coping skills throughout life.
Leave a Reply