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As autumn approached, I never imagined how my daughters’ remote learning would unfold. Sure, I could assist with reading and writing, but mindfulness and meditation? That felt outside my comfort zone as a mom who preferred to stay cozy in bed.
Each day, after recess, their teachers introduced various mindfulness and breathing techniques to help students refocus before class resumed. I was skeptical about their effectiveness. Sometimes, my six-year-old struggles to count to 20 during hide-and-seek! However, everything changed when my daughters discovered the breathing flower feature on my Apple Watch. This simple graphic expands and contracts with each breath, drawing attention to their breathing patterns, which they found delightful.
Now, every night during bedtime, we engage in a brief guided breathing exercise thanks to my watch. I never prompted them to do this, yet they embraced it willingly. It calms them, centers them, and, believe it or not, helps them drift off to sleep more easily. What’s the secret behind this? It’s science, not sorcery. According to research from Stanford Medicine, “Children who learned techniques such as deep breathing and yoga slept longer and better.”
The concept makes sense: deep breathing promotes stress relief. By focusing on their breath and being present in the moment, children can let go of worries that may be nagging at them. Even though they are young, kids can carry significant concerns.
My oldest daughter exhibits many of my anxious traits, and integrating mindfulness into her bedtime routine has proven invaluable. During the school year, she often fidgets nervously at night. When I inquire about her worries, she typically responds with “nothing” or launches into a list of concerns. Did she submit her homework, which she has already double-checked? Did she read the right chapters for class? Does she have enough time to prepare for spirit day tomorrow? After addressing her concerns, she takes my arm, switches my watch to the breathing mode, and presses start.
Initially, her breaths are quick, but soon we close our eyes and follow the gentle vibrations guiding us to breathe deeply. I’m always intrigued to see how much my heart rate lowers during these moments, but the best outcome is watching my daughter visibly relax. This mindfulness practice isn’t just beneficial at bedtime; it equips kids with coping skills for the future.
I’m grateful that my children’s school has integrated mindfulness into their curriculum. I’ve seen my youngest practice belly breathing when she feels frustrated while writing. When I asked her about it, she explained that she places her hand on her belly to feel it expand and contract with each deep breath. Thanks to her experiences in 4K and kindergarten, mindfulness has become second nature to her. I appreciate this, especially since many adults lack such self-awareness. She understands the calming effect and recognizes it as a tool for managing her emotions.
Of course, at six and a half, she still experiences her fair share of meltdowns. However, since we’ve made mindfulness part of our routine, her frustrations have become less dramatic.
Settling down at bedtime or dealing with difficult emotions can be a challenge for everyone, especially kids. These little ones have seemingly boundless energy, even when they eat their vegetables! If you can, try introducing just a few minutes of mindfulness, yoga, or relaxation techniques into your children’s lives. In the long run, it will help them regulate their emotions, identify triggers for negative feelings, and improve their sleep quality.
Now, if you’ll excuse me, I plan to unwind and curl up with some pillows. It seems I could benefit from a little mindfulness and meditation, taking a cue from my little ones. For more insights, check out this related blog post here.
Summary
Mindfulness and breathing exercises can significantly enhance children’s sleep quality and emotional regulation. Integrating these practices into their nightly routine helps them manage anxiety, encourages relaxation, and fosters self-awareness from a young age.
Keyphrase: Mindfulness and Sleep for Kids
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