Practicing Mindfulness as a Family

The hustle and chaos of daily life can be overwhelming, even in the best of circumstances. Appointments. Lessons. School activities. Making dinner. Playdates. Sometimes it feels like we are just barely keeping up with the treadmill – and we are supposed to “enjoy every minute”? I can barely remember to put on matching socks!

Thankfully, I’ve discovered the ancient practice of mindfulness. It’s not some out there, hippie-ville idea. You don’t need to burn incense or sit in a pretzel position. Mindfulness is simply stepping off the treadmill of life for a minute or two to simply BE. Be in the moment. Be in your body. Be in your feelings.

Mindfulness is the practice of paying attention to the present moment without judgment. It is about being aware of your thoughts, feelings, and bodily sensations without getting caught up in them. Mindfulness can be practiced anywhere, anytime, and it can be done by people of all ages.

This isn’t just a yoga teacher telling you this. Science shows there are many benefits to practicing mindfulness, including:

• Reduced stress and anxiety
• Improved focus and concentration
• Increased self-awareness and compassion
• Better sleep
• Enhanced relationships
• Increased happiness and well-being

And while you can certainly practice mindfulness when you are alone (I love to spend time at red lights mentally sensing different parts of my body – like my eyebrows, pinky toes, elbows, etc), practicing as a family is a wonderful way to truly spend time connecting and growing as a unit.

There are many ways to practice mindfulness as a family. Here are a few examples:

1. Eat mindfully. When you eat mindfully, you focus on the food you are eating and how it tastes, smells, and feels in your mouth. You also pay attention to your thoughts and feelings about the food. This can help you to enjoy your food more and to eat less mindlessly. Try this: Before you take the first bite, everyone can count the colors they see on their plates. Notice if each food has it’s own smell. Once you take the first bite, share what you hear and feel. Was the bite crispy and did you hear a crunch? Was it cold or hot? Smooth? After you swallow, can you still taste the food? Name the flavors – sweet, salty, bitter, etc. Do the flavors remind you of other foods or take you back to a memory?

2. Take a mindful walk. Go for a walk together and focus on your surroundings. Notice the sights, sounds, smells, and textures of your environment. While walking, you can name 5 colors you see, 4 sounds you hear, 3 things you smell, 2 sensations you feel, and 1 way your feet feel. You can also pay attention to your breathing and your body sensations.

3. Do a body scan. This is a simple mindfulness exercise that can be done anywhere, and is like what I do at stoplights. Lie down or sit comfortably and focus on your body. Notice the sensations in your feet, then your legs, your torso, your arms, and your head. You can also focus on your breath as it moves through your body. See if you can sense very obscure body parts, like earlobes or the back of your knees.

Practice gratitude. Take some time each day to express gratitude for the things you are grateful for. This can be done as a family or individually. I love doing this as a bedtime ritual. Before turning out the light, share 3 things that you are grateful for from the day. It can something simple like having chocolate cake for dessert, or something grander like making a new friend at school. When we know that we will have to list things we are grateful for, we begin to look for them. And when we look for them, moments of gratitude pop up everywhere. Gratitude is a powerful emotion that can help to improve your mood and outlook on life.

These are just a few examples of ways to practice mindfulness as a family. The most important thing is to find activities that work for you and your family and to make it a regular practice. When beginning to practice mindfulness, remember that it isn’t a punishment. Make it fun. Be patient. There’s no right and wrong. No one can win or lose at mindfulness.

Mindfulness is a powerful tool that can help families to connect with each other, reduce stress, and improve their overall well-being. By practicing mindfulness together, you can create a more peaceful and loving home environment.