Mindfulness for children is a big area of interest at the moment and I love helping people cultivate their own mindfulness practices, whether it be through a nursery programme, school classes, or in individual, personal work. It can be a tricky concept to understand and implement for adults, let alone children, so how can it be done?

Nicola, at Iris Dares, has some inspirational ideas.

“Mindfulness is something I was introduced to as an addiction therapist pre-kids and pre-career change. I have to admit – I was initially sceptical. As a person with a VERY busy mind, who never relaxes and always has to be busy, taking time out to just ‘be’, to reflect and think ‘in the moment’ – was quite alien to me. I couldn’t do that surely! I’m an action person, so taking time out, time I could be ‘doing’ something – madness! But it’s actually the best practice I have come to do weekly for myself, but I enjoy daily with my kids. If I’m a convert – you will be too!

So what IS mindfulness? Mindfulness means having quiet time, time with our thoughts moment-by-moment, being aware of our bodies, our environment, it’s about being in the present, relaxing, and letting go of other thoughts.

Now, how the hell are you meant to teach this to kids? To little crazy, living on the edge, constantly moving little creatures!? Well firstly, kids already are one step ahead as they already live in the moment. There is little future thinking or planning, and little harking over the past, so they are prime and ready for some chill out time and mindfulness.

It’s also super fun and easier than you think to teach kids mindfulness. You can be creative, and as long as you are engaging – kids will love it, and it encourages closeness and openness – which they will also adore.

• Find a quiet spot, a comfy pillow or beanbag. And turn off all your screens!

• Start by asking the children to notice their breath. How it feels… how they feel physically, is it fast or slow, hot or cold? How do they feel? Happy? Sad? Angry? 

• Have the children place their hands on their chests and feel their chest rise up and down,  and put their hands over their mouths and feel the breath leave their body. Ask them how they feel.

• Ask them to try breathing slllooowwwwly, and then quickly. What are the differences in how it makes them feel?

• As you can see, it’s all about getting children in touch with how they feel both physically and mentally.

Kids also love visual cues, so something like Worry Wands gives kids something tactile to touch, focus on, and can help reduce a child’s anxiety. It can be a good gateway to open conversations, alleviate stress and find a focus to let go of things that have been worrying. They have affirmation ribbons that can be added or taken way, depending on what you are focusing on and talking about. They can also be used as a mindfulness breathing wand, too. Kids can blow on the ribbons, see how they move, how they have control over their own environment.

It’s a great way to bond with your child, to take time out of our busy lifestyles, busy days, away from screens and noise and just be you and your child, learning about each other. I love it now, and it’s also a brilliant way to wind down kids before bed!

Nicola is a busy single mum of 2 girls, 2 guinea pigs and 4 fish. She lives in Newcastle, is a staunch advocate of girls and women’s rights and wants to get the message out that GIRLS CAN, and should be able to wear and be who they want to be. She owns www.irisdaresdesigns.co.uk selling feminine and fabulous girls dresses, capes, bags and wands to parents who want their girls to be confident, happy and fabulous.