Posted January 20, 2022 in Articles
Much more than a trendy buzzword, mindfulness can lead the way to a happier and more purposeful life.
Learn how parents can instill these practices into their household (while keeping eye rolls at bay).
Practicing mindfulness might seem like just another thing to cram into your family’s already packed schedule—but the benefits are undeniable! When a person is present in the moment and purposefully aware—stress is relieved, focus is increased, and negative thoughts and feelings are replaced with positive ones. No matter how busy you are, it’s worth your effort!
Pediatrician and wellness coach Dr. Miriam Mandel, recently presented to Lawrence parents on the topic of The Teenage Brain. Dr. Mandel shared, “What’s important to remember about mindfulness is that it’s a completely conscious process. It’s one of the few ways we can actually control our outlook and ability to deal with stress.” She described how functional MRIs have enabled researchers to see what happens in the brain right at the moment a person engages in mindfulness techniques. They’ve watched as the amygdala (the part of the brain that processes anger, fear, and sadness) moves from activation to calmness during deep breathing and self-soothing. “It’s incredible that even under duress, an individual can control their emotional regulation all on their own.”
When a thought pops into your head, it’s typically filtered by your past experiences. Even if that filter isn’t quite based in truth, your brain can react with a flood of stress or worry. In the classroom, this is especially true for students with learning differences who might have experienced school frustration in the past. Adding mindfulness techniques to their toolbox is the best way to help them neutralize and keep emotions in check, which is why we integrate the practice at Lawrence. Here's just a sampling of what this can look like:
- A Mindful Minute: At the beginning of class, we turn down the lights and go over positive affirmations about meeting assignments and finishing work.
- Breath Deeply: We institute a variety of breathing exercises into the school day. Just taking the time to slow down, quiet, and focus on the calm breath can bring students a whole new perspective.
- Stay Loose: We talk a lot about what’s going on in our minds, but we’ve found it’s important to scan what our body is doing as well. Nerves and anxiety can lead to tight muscles and tense limbs.
Yelitza Nieves-Caraballo, Lawrence Upper School Spanish teacher, shares how parents can easily encourage the practice of being mindful in their family's daily life:
Mindfulness doesn’t have to be intimidating or something your kids roll their eyes at when mentioned! Of course, it can take the form of organized meditation and complex breathing exercises—but it can also be the simple act of bringing yourself and your kids out of your own heads. Having fun, smiling, and laughing are all part of the process.
Students of all ages (and teens especially) look to trusted adults for guidance on how to navigate their surroundings. Parents can begin instilling the practice themselves by modeling a mindful approach to processing emotion. When a teen hears you verbally recognize your feelings, name them, and work through them, it gives them an example of how to accept and express their own state of mind.
The same goes for expressions of gratitude. Kids may still be learning the language of giving thanks and may have a hard time expressing the details of how they are feeling. But by taking the time to verbalize your own gratitude, you demonstrate how to put their thoughts into words. Sharing what you are thankful for during a time of frustration, for example, encourages them to take a step back when their emotions are running high and tap into what they are experiencing and how to work through it.
In addition to modeling, parents can actively create moments when their family can truly appreciate where they are and who they are with. This is how you'll give them the space and the freedom to fully experience and enter a mindful state of being. These moments could be as simple as taking a few minutes at the dinner table for family members to express positive affirmations about their day, or taking a walk outdoors and really focusing on the beauty that surrounds you. It could be playing music and dancing along to the beat, or simply taking some deep breaths during your commute home from school.
We all need to remember that being mindful is not a means of wiping all stray thoughts from our heads. For teens especially, one of the biggest causes for derailing thoughts is social media. Our lives are digital now, and with the pandemic, we’re even more glued to our phones and screens. (Myself included). Perhaps the best course of action for us all is a compromise: Use your phone for a few hours, catch up, chat, and then put it away for an hour. Don’t look, don’t respond—be in the moment. Finding that balance is key.
I’ve been meditating and practicing mindfulness for years, but I’m still not an expert. And that’s okay! Each day we all start fresh with a new chance to stay in the moment, grateful for the opportunities that come our way. So, steady your breath and calm your mind. Before you know it, your family will be practicing mindfulness without prompting—and believe it or not, your kids might even think it’s cool.
What’s important to remember about mindfulness is that it’s a completely conscious process. It’s one of the few ways we can actually control our outlook and ability to deal with stress. - Dr. Miriam Mandel
Click here to learn more about Dr. Mandel's research at Exhale: The Science of an Open Mind.