5 Mindfulness Exercises For The Whole Family

By Samantha H. 

#TakeAMoment to connect with each other as we explore the group activities that will help you feel more grounded and grateful. 

The benefits of mindfulness are well documented in work-related issues such as anxiety and stress but when adopted by the whole family, this practice has many proven benefits in everyday life. For kids and teens, self-awareness games promote mental health, patience and self-control, helping to bring attention to the present moment and not allowing emotions to overrun. Undertaken as a family activity, these exercises offer opportunities to bond and communicate with each other, allowing you to #TakeAMoment for yourselves every day…

One: Take A Quiet Moment Of Meditation

Sitting still is no mean feat for many kids (and a surprising number of adults) so it may seem counter-intuitive to ask your family to explore a quiet meditation but in fact – not all meditation needs to be quiet! 

Instead of sitting in silence, use a musically or vocally-guided session to fuel your family’s curiosity (you can find multiple examples of these meditations on apps such as Calm or Headspace). This act of stillness in the body but awareness in the brain opens the opportunity to connect with your creativity. As you meditate, ask your family to use their imaginations to create things like the perfect tropical holiday or even imagine a trip to the moon! In just a 10-minute meditation, this art of practiced stillness and unlimited creative thinking will help with forming effective concentration habits at school and beyond.

Two: Count Your Blessings

Even on a stressful, busy or just downright bad day, getting into the habit of saying ‘thank you’ for everything you have in life will encourage your family to reflect on the positives, no matter what happens. 

Carve out time in your current daily routine (we recommend before dinner) to go around the table and express gratitude for things that went well in your day. Start with the most fundamental reasons to be grateful such as food, shelter and warmth and build on these to highlight even the smallest moments that can be counted as blessings. To make it a game, you can ask family members to count up to five things they are grateful for and recite them off as quick as possible. The person who calls out their five in the quickest time – wins! 

Three: Step Out For A Walk In Nature

Nothing offers a sense of peace like getting back into nature. Taking in a breath of fresh air, listening to birds’ chirp and feeling elements on your skin can help ground you, reminding you what is important in life and taking you out of the work/life bubble of routine. 

Proposing a long walk may not top your family’s list of fun exercises to do, so it’s important to approach the activity as a fun exploration. Pick a time of day that will help you wind down such as late afternoon or sunset and as you walk, encourage each member to look for key elements in their surroundings such as particular flower or tree, or try listening out for the sounds of a certain animal. Checking them off as you go. This technique will help them to not only use their senses to explore the beauty of nature, but to also feel a part of it.

Four: Move With Your Breath

Connecting with your breath is one of the quickest ways to control spiraling emotions and bring your attention back to the present – a useful skill for both parents and kids. 

To remind your family of the importance of noticing your breath, try using freestyle movement or dance to help demonstrate the flow of this unconscious body function. Ask your family to take a slow deep breath and use their hands and legs to mimic this slowness, moving gently and considerately. Then ask them to quicken their breathing and adjust their movements to reflect this fast pace. Switching back and forth between these breath styles reminds everyone that they are in control of their breathing at all times and can always bring their pace back to a steady, conscious breath if needed.

Five: Connect With Your Body 

Educate your children – and remind yourself – of all the wonderful things your body does to keep you healthy and strong by setting aside time before bed to do a ‘body scan. 

Lying down with your eyes closed, start by concentrating on your toes. Encourage each family member to say how this area of their body feels and why – for example your feet may feel sore from a day of walking or relaxed after a nighttime bath. Consciously connect with what this body part does to help you in your everyday life such as helping you stand, walk or run. Continue this practice, scanning up your body and communicating out loud how each section feels. As you go, draw attention to all the wonderful things your body does to take care of you, reminding your family in turn how important it is to take care of their bodies as well.