3 Mindfulness Practices for Back-to-School

Back to school will be here before we know it, and while parents might be excited to get some time back to themselves and get back to a routine, kids might not be as thrilled with the prospect of all the reading, writing, and arithmetic.

Which is why today, we’re sharing 3 mindfulness practices for back to school that the whole family can use to greet this new season with calm. Practicing mindfulness with your kids, whether you’re a parent, caregiver, teacher, or friend, teaches resilience and healthy coping skills, and can also be a powerful bonding tool that creates support and trust.

These are activities you can use while getting ready for school, after school, or around the dinner table. Make an effort to practice them on a regular basis to give your child (and yourself!) a leg up on staying mentally well this back to school season.

The 5-4-3-2-1 Grounding Technique

This is a great activity if you’re feeling stressed or overwhelmed, and can be especially helpful for kids that enjoy sensory learning/stimulation. This technique uses all your senses to bring you back to the present moment and feel calm, and in command.

How to:

1. Notice and name 5 things around you you can see.

2. Notice and name 4 things around you you can touch.

3. Notice and name 3 things around you you can hear.

4. Notice and name 2 things around you you can smell.

5. Notice and name 1 thing around you you can taste.

Tips:

• The first few times you do this with your child, name the things aloud together. Once children feel comfortable doing it on their own, this can be done anytime, anywhere, and they can name the things silently.

• If you can’t smell or taste things when you happen to be doing this activity, you can still bring to mind your favorite smells or tastes for the same effect. For example, bring to mind the taste of gum, or the smell of clean clothes.

Box Breathing

Box breathing is a great way to instantly cool down and hit the refresh button. Best of all, it’s easy to remember!

How to:

1. Breathe in for a count of 4

2. Hold for a count of 4

3. Exhale for a count of 4

Tips:

• The counting in this exercise helps kids have something to focus on, rather than spiraling into worry or overwhelm.

• If you have paper and pen handy, you can draw a square, and have kids trace the outline of the shape as they breathe.

The Gratitude Game

This is a wonderful activity for the end of the day. Gather family or friends around while you’re making a meal, or sitting down to dinner to play this game. Practicing gratitude has scientifically been proven to lower blood pressure and increase the release of feel good hormones in our body.

How to:

1. Ask each person in your group one thing they’re grateful for.

2. Let everyone have a chance to share, and actively listen to what each person says.

Tips:

• The gratitude shares can be big or small - there’s no wrong answer!

• After each person has shared, encourage everyone to get even more specific about what they said. For example, if your child said they were grateful for their friend Sarah, ask what Sarah did that made them feel grateful.

Want even more tips to help your child prioritize their mental health? Make sure you check out our YouTube channel and subscribe! We have a variety of videos on wellness, and are always adding more videos.

Happy back to school season!