Mindfulness can make a big difference in understanding and addressing behaviour, especially in young children. Take, for example, a kindergarten teacher who was struggling to stop his students from running in the classroom. Despite his repeated reminders, the behaviour persisted, and he felt increasingly frustrated. However, when he paused to observe the situation mindfully, he realised something important: his classroom furniture was arranged in a way that created distinct "runways," open spaces that naturally encouraged the children to run. Notice how simply rearranging the furniture to block these pathways, the children’s urge to run diminished, and the classroom environment became calmer. This moment of mindfulness helped the teacher recognise how the physical environment influenced the children's behaviour, shifting his approach from frustration to problem-solving. Mindfulness in children, much like in adults, involves paying attention to the present moment without judgment, noticing what's happening in and around us, and responding with awareness. Need all your wellness solutions in one place? A whole new world awaits just a click away.

Many experts see mindfulness as a powerful new skill to offer students, not just to manage stress but also to keep them from acting out. Its appeal: one simple, centralised intervention with effects that potentially stretch beyond the classroom.

Research has found that mindfulness can lower cortisol, the stress hormone. Neuroimaging studies have also shown an increase in brain matter density in areas associated with learning and memory, although it's important to note that more brain matter doesn't necessarily mean better functioning. Additionally, some behavioral studies report improvements in working memory and a reduction in mind-wandering in kids.

Related Story: How to Be More Mindful At

Mindfulness Activities for Kids

Counting Breaths

When the mind wanders, as it naturally does, the child learns to notice the distraction and gently redirect their focus back to the breath. This practice teaches children that it's normal for the mind to wander and that they can train themselves to bring their attention back to the present. Over time, this can lead to increased focus, improved concentration, and greater emotional regulation, all of which can be beneficial for children's overall well-being.

• Have the child sit comfortably with their eyes closed.
• Ask them to slowly count their breaths, starting with one.
• Every time they get distracted or their mind starts to wander, have them gently bring their attention back to their breath and start counting again from one.
• Try doing this for a few minutes, gradually increasing the length of time as the child becomes more comfortable with the practice.

Related Story: Becoming More Conscious and Making Better Decisions

Make Kids Listen to Different Sounds

This activity encourages kids to focus their attention on the present moment. It also help kids practice tuning into their sensory experience rather than getting lost in thoughts or distractions.

Here's what you can say to guide kids through the exercise:

"Let's take a moment to listen to the sounds around us. I'm going to set a timer for one minute. During that time, I want you to focus on the sounds you hear, one at a time. You can start with the sound of your own breath, then move on to any other sounds you hear, like the wind outside or the hum of the refrigerator.

Your breath is like the wind, always moving, always changing. But the mountain remains still, steady, and calm. As you breathe in, imagine the air entering the mountain, and as you breathe out, imagine the air leaving the mountain. And as you sit like a mountain, feeling strong and steady, remember that you are powerful and capable, just like the mountain.

Urge Surfing

Urge surfing is a technique that can help children (and adults!) identify their urges and learn how to let them pass without acting on them. Here’s how you can explain it to them:

"Can you think about an urge you might have had recently? Maybe it was the urge to eat that last cookie, or the urge to yell at your sibling. Whatever the urge was, try to remember what it felt like in your body and mind.

Now, imagine that urge is like a wave. Instead of acting on the urge right away, try to sit with it and ride it out like a surfer. Just notice the urge and let it pass without reacting.’’

This technique can help improve self-control by teaching children how to pause before reacting. It can also enhance focus by encouraging them to stay present with their feelings instead of being swept away by them. Over time, urge surfing helps children become more aware of their emotions and develop better emotional regulation skills, which is important for managing impulses and making thoughtful choices.

Related Story: The Power of Mindful Breathing: Advantages and Easy Techniques You Should Know About

Is Mindfulness Suitable for Every Kid?

Mindfulness may not be suitable for individuals with certain mental health conditions, such as schizophrenia or other thought disorders, as it can lead to heightened awareness of thoughts or delusions that have no basis in reality. For these individuals, focusing on internal experiences could inadvertently strengthen or validate distorted perceptions. In these cases, mindfulness could potentially make it more difficult for them to differentiate between what is real and what is a product of their disorder, potentially exacerbating symptoms rather than alleviating them. This is why mindfulness training should be approached with caution, and tailored to the individual’s mental health needs by trained professionals.

Another contraindication for mindfulness is for those who have experienced recent severe trauma. For these individuals, their ability to compartmentalise or "wall off" painful memories and emotions is often a coping mechanism that helps them function. Mindfulness, with its emphasis on bringing awareness to the present moment and exploring thoughts and feelings, may prompt the premature breakdown of these mental barriers. This could result in overwhelming emotional distress. Therefore, it’s crucial for mindfulness instructors to be well-trained and sensitive to the needs of vulnerable individuals, especially when working with youth who may not yet have the coping skills to handle deep emotional exploration.

Questions Parents Should Ask About Mindfulness Programs at Schools

1. Is mindfulness instruction replacing other valuable activities or resources?
   • Is mindfulness taking time away from subjects like physical fitness, math, or reading?
   • How does mindfulness fit into the overall curriculum, and does it complement or compete with other critical learning activities?
2. How much training do the instructors have?
   • Are the instructors specifically trained to teach mindfulness to children, especially in a school setting?
   • Do they have experience working with youth, particularly in diverse or urban environments?
3. Do the instructors practice mindfulness in their own lives?
   • Are the instructors regular mindfulness practitioners themselves?
   • How does their personal practice influence their teaching?
4. Are the instructors using a mindfulness practice with a strong evidence base?
   • Is the mindfulness program based on well-researched practices like Mindfulness-Based Stress Reduction (MBSR)?
   • Does the program have a proven track record of effectiveness?
5. Is mindfulness being used to control behaviour or to reduce anxiety?
   • What is the primary goal of the mindfulness program: behaviour management or addressing emotional well-being like anxiety?
   • How is mindfulness being applied in the classroom—does it support mental health, emotional regulation, or simply manage behaviour?