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儿童正念:与孩子一起尝试的活动和练习

小孩子有时不得不应付大问题。即使在我们看来微不足道的事情,在他们看来也可能是巨大的。鼓励正念可以改变你的孩子每天的感受。

通过安娜·库克|最后更新日期:2021年9月21日

Small children sometimes have to cope with big issues. Even things that can seem little to us can feel huge to them. Encouraging mindfulness can make a difference to how your child feels day-to-day.<\/p>","value":"

Small children sometimes have to cope with big issues. Even things that can seem little to us can feel huge to them. Encouraging mindfulness can make a difference to how your child feels day-to-day.<\/p>"},{"meta_id":107080,"post_id":7286,"meta_key":"body","meta_value":"a:16:{i:0;s:7:\"content\";i:1;s:5:\"image\";i:2;s:7:\"content\";i:3;s:5:\"image\";i:4;s:5:\"image\";i:5;s:6:\"button\";i:6;s:7:\"content\";i:7;s:5:\"image\";i:8;s:5:\"image\";i:9;s:5:\"image\";i:10;s:6:\"button\";i:11;s:5:\"image\";i:12;s:5:\"video\";i:13;s:7:\"content\";i:14;s:3:\"mpu\";i:15;s:6:\"button\";}","value":["content","image","content","image","image","button","content","image","image","image","button","image","video","content","mpu","button"]},{"meta_id":107085,"post_id":7286,"meta_key":"body_0_content","meta_value":"

We all know that primary school children have coped with a lot during lockdown. They\u2019ve had to face uncertainty, school closures and, more recently, the return to school<\/a>.<\/p>

A Mumsnet survey<\/a> found that 78% of parents say lockdown has been harmful to their children\u2019s mental health, and 90% say it\u2019s been harmful to their social lives too.<\/p>

Children have also had to deal with issues unrelated to the pandemic like falling out with friends, finding their place in the world and worries about schoolwork. And they don\u2019t always have the vocabulary to describe how they feel or the tools to help themselves get through it.<\/p>

On the Mumsnet forums<\/a>, there have been several big word spikes in the last year, with users writing the term \u2018mental health\u2019 alongside either DD, DS and\/or DC (daughter, son and\/or child).<\/p>

The biggest spike came after the January 2021 school closures (pink) and the second biggest (turquoise) was in August 2020 as schools were about to reopen.<\/p>","value":"

We all know that primary school children have coped with a lot during lockdown. They\u2019ve had to face uncertainty, school closures and, more recently, the return to school<\/a>.<\/p>

A Mumsnet survey<\/a> found that 78% of parents say lockdown has been harmful to their children\u2019s mental health, and 90% say it\u2019s been harmful to their social lives too.<\/p>

Children have also had to deal with issues unrelated to the pandemic like falling out with friends, finding their place in the world and worries about schoolwork. And they don\u2019t always have the vocabulary to describe how they feel or the tools to help themselves get through it.<\/p>

On the Mumsnet forums<\/a>, there have been several big word spikes in the last year, with users writing the term \u2018mental health\u2019 alongside either DD, DS and\/or DC (daughter, son and\/or child).<\/p>

The biggest spike came after the January 2021 school closures (pink) and the second biggest (turquoise) was in August 2020 as schools were about to reopen.<\/p>"},{"meta_id":234366,"post_id":7286,"meta_key":"_edit_last","meta_value":"10","value":"10"},{"meta_id":234367,"post_id":7286,"meta_key":"_expiration-date-status","meta_value":"saved","value":"saved"},{"meta_id":234368,"post_id":7286,"meta_key":"_edit_lock","meta_value":"1632239379:10","value":"1632239379:10"},{"meta_id":234464,"post_id":7286,"meta_key":"_metadata_meta_title","meta_value":"field_5ff8482f6b791","value":"field_5ff8482f6b791"},{"meta_id":234465,"post_id":7286,"meta_key":"_metadata_meta_description","meta_value":"field_5ff848406b792","value":"field_5ff848406b792"},{"meta_id":234466,"post_id":7286,"meta_key":"metadata_do_not_allow_indexing","meta_value":"0","value":"0"},{"meta_id":234467,"post_id":7286,"meta_key":"_metadata_do_not_allow_indexing","meta_value":"field_60255d5f751c0","value":"field_60255d5f751c0"},{"meta_id":234468,"post_id":7286,"meta_key":"metadata","meta_value":"","value":""},{"meta_id":234469,"post_id":7286,"meta_key":"_metadata","meta_value":"field_5fd3830066848","value":"field_5fd3830066848"},{"meta_id":234470,"post_id":7286,"meta_key":"show_sponsored_content_disclaimer","meta_value":"1","value":"1"},{"meta_id":234471,"post_id":7286,"meta_key":"_show_sponsored_content_disclaimer","meta_value":"field_6070087df5508","value":"field_6070087df5508"},{"meta_id":234472,"post_id":7286,"meta_key":"_standfirst","meta_value":"field_5fd38e9e96b76","value":"field_5fd38e9e96b76"},{"meta_id":234473,"post_id":7286,"meta_key":"content_author","meta_value":"8136","value":"8136"},{"meta_id":234474,"post_id":7286,"meta_key":"_content_author","meta_value":"field_5fd379f22a693","value":"field_5fd379f22a693"},{"meta_id":234475,"post_id":7286,"meta_key":"hero_image","meta_value":"9730","value":"9730"},{"meta_id":234476,"post_id":7286,"meta_key":"_hero_image","meta_value":"field_6006f13821768","value":"field_6006f13821768"},{"meta_id":234477,"post_id":7286,"meta_key":"_body_0_content","meta_value":"field_5ff5e32e00b35","value":"field_5ff5e32e00b35"},{"meta_id":234478,"post_id":7286,"meta_key":"_body","meta_value":"field_5ff5e30b00b34","value":"field_5ff5e30b00b34"},{"meta_id":234479,"post_id":7286,"meta_key":"default_hub","meta_value":"9662","value":"9662"},{"meta_id":234480,"post_id":7286,"meta_key":"_default_hub","meta_value":"field_5fd379f22a5f0","value":"field_5fd379f22a5f0"},{"meta_id":234481,"post_id":7286,"meta_key":"hub_data_hub_image","meta_value":"","value":""},{"meta_id":234482,"post_id":7286,"meta_key":"_hub_data_hub_image","meta_value":"field_5ff46fa656d18","value":"field_5ff46fa656d18"},{"meta_id":234484,"post_id":7286,"meta_key":"hub_data_hub_title","meta_value":"","value":""},{"meta_id":234486,"post_id":7286,"meta_key":"_hub_data_hub_title","meta_value":"field_5ff847a9e8dce","value":"field_5ff847a9e8dce"},{"meta_id":234488,"post_id":7286,"meta_key":"hub_data_hub_teaser_text","meta_value":"","value":""},{"meta_id":234490,"post_id":7286,"meta_key":"_hub_data_hub_teaser_text","meta_value":"field_5ff8686325fd2","value":"field_5ff8686325fd2"},{"meta_id":234493,"post_id":7286,"meta_key":"hub_data","meta_value":"","value":""},{"meta_id":234494,"post_id":7286,"meta_key":"_hub_data","meta_value":"field_5fd37e2cba3bd","value":"field_5fd37e2cba3bd"},{"meta_id":234496,"post_id":7286,"meta_key":"manual_related_links","meta_value":"a:1:{i:0;s:5:\"25450\";}","value":["25450"]},{"meta_id":234497,"post_id":7286,"meta_key":"_manual_related_links","meta_value":"field_5fd37f6aba3c0","value":"field_5fd37f6aba3c0"},{"meta_id":234498,"post_id":7286,"meta_key":"sponsor","meta_value":"","value":""},{"meta_id":234500,"post_id":7286,"meta_key":"_sponsor","meta_value":"field_5fd3805f79998","value":"field_5fd3805f79998"},{"meta_id":236162,"post_id":7286,"meta_key":"body_1_title","meta_value":"","value":""},{"meta_id":236163,"post_id":7286,"meta_key":"_body_1_title","meta_value":"field_602a92c901c21","value":"field_602a92c901c21"},{"meta_id":236164,"post_id":7286,"meta_key":"body_1_image_image","meta_value":"9741","value":"9741"},{"meta_id":236165,"post_id":7286,"meta_key":"_body_1_image_image","meta_value":"field_5ff70e497941a","value":"field_5ff70e497941a"},{"meta_id":236166,"post_id":7286,"meta_key":"body_1_image_text","meta_value":"

This echoes what Bupa have discovered<\/a>. According to their 2018 research, 32% of parents with children aged four to 18 said that their child had been affected by a mental health issue in the last year. 40% of parents said they struggled to talk to their child about their emotional wellbeing.<\/p>

The negative effect of social media addiction on children\u2019s mental health during this period has also meant that children have looked to social media platforms for positive reinforcements.<\/p>

So if you\u2019re a parent whose child is struggling or would just like to improve the wellbeing of the little people in your household, we\u2019re here to help.<\/p>

Here are tips on how to introduce mindfulness to your child or children, and some mindfulness activities and exercises for them to try.<\/p>","value":"

This echoes what Bupa have discovered<\/a>. According to their 2018 research, 32% of parents with children aged four to 18 said that their child had been affected by a mental health issue in the last year. 40% of parents said they struggled to talk to their child about their emotional wellbeing.<\/p>

The negative effect of social media addiction on children\u2019s mental health during this period has also meant that children have looked to social media platforms for positive reinforcements.<\/p>

So if you\u2019re a parent whose child is struggling or would just like to improve the wellbeing of the little people in your household, we\u2019re here to help.<\/p>

Here are tips on how to introduce mindfulness to your child or children, and some mindfulness activities and exercises for them to try.<\/p>"},{"meta_id":236167,"post_id":7286,"meta_key":"_body_1_image_text","meta_value":"field_60103b17570e9","value":"field_60103b17570e9"},{"meta_id":236168,"post_id":7286,"meta_key":"body_1_image_width","meta_value":"full","value":"full"},{"meta_id":236169,"post_id":7286,"meta_key":"_body_1_image_width","meta_value":"field_5ff70e497941b","value":"field_5ff70e497941b"},{"meta_id":236170,"post_id":7286,"meta_key":"body_1_image","meta_value":"","value":""},{"meta_id":236171,"post_id":7286,"meta_key":"_body_1_image","meta_value":"field_5ff70e4979419","value":"field_5ff70e4979419"},{"meta_id":236172,"post_id":7286,"meta_key":"body_2_content","meta_value":"

What is mindfulness?<\/h2>

Mindfulness, according to the NHS<\/a>, is about sitting silently and paying attention to thoughts, the sounds around you, the sensations of breathing or parts of the body. The tricky bit for some is to stay focused. If your attention starts to wander then it\u2019s important for you to bring it back.<\/p>

It might sound hard to make your child sit still for a second, never mind long enough to do a whole mindfulness exercise. But many exercises are incredibly short \u2013 some just 60 seconds long.<\/p>

Mindfulness is becoming increasingly important, particularly for children, and some schools are introducing exercises as part of their PSHE lessons. It\u2019s now even a Brownie badge<\/a> and counts towards the Community Impact badge<\/a> at Cubs and Scouts.<\/p>","value":"

What is mindfulness?<\/h2>

Mindfulness, according to the NHS<\/a>, is about sitting silently and paying attention to thoughts, the sounds around you, the sensations of breathing or parts of the body. The tricky bit for some is to stay focused. If your attention starts to wander then it\u2019s important for you to bring it back.<\/p>

It might sound hard to make your child sit still for a second, never mind long enough to do a whole mindfulness exercise. But many exercises are incredibly short \u2013 some just 60 seconds long.<\/p>

Mindfulness is becoming increasingly important, particularly for children, and some schools are introducing exercises as part of their PSHE lessons. It\u2019s now even a Brownie badge<\/a> and counts towards the Community Impact badge<\/a> at Cubs and Scouts.<\/p>"},{"meta_id":236173,"post_id":7286,"meta_key":"_body_2_content","meta_value":"field_5ff5e32e00b35","value":"field_5ff5e32e00b35"},{"meta_id":236174,"post_id":7286,"meta_key":"body_3_title","meta_value":"","value":""},{"meta_id":236175,"post_id":7286,"meta_key":"_body_3_title","meta_value":"field_602a92c901c21","value":"field_602a92c901c21"},{"meta_id":236176,"post_id":7286,"meta_key":"body_3_image_image","meta_value":"9738","value":"9738"},{"meta_id":236177,"post_id":7286,"meta_key":"_body_3_image_image","meta_value":"field_5ff70e497941a","value":"field_5ff70e497941a"},{"meta_id":236178,"post_id":7286,"meta_key":"body_3_image_text","meta_value":"

Like any skill, mindfulness can take time to master, so encouraging your child to practise it for a few minutes every day or every few days can make a big difference.<\/p>

But many activities children automatically do, like colouring in or becoming absorbed in imaginative, small-word play, can involve elements of mindfulness without even trying.<\/p>

\u201cIt bothers me sometimes that people think meditation is a bit \u2018woo.\u2019 I don't think it is \u2013 deep relaxation and calming of our jumbled thoughts is underestimated in terms of health benefits, I reckon.\u201d<\/em> \u2013 Mumsnet user<\/p>

\u201cHelping kids to cope with stress and pressure without needing as much alcohol as our generation has to be a good thing.\u201d<\/em> \u2013 Mumsnet user<\/p>","value":"

Like any skill, mindfulness can take time to master, so encouraging your child to practise it for a few minutes every day or every few days can make a big difference.<\/p>

But many activities children automatically do, like colouring in or becoming absorbed in imaginative, small-word play, can involve elements of mindfulness without even trying.<\/p>

\u201cIt bothers me sometimes that people think meditation is a bit \u2018woo.\u2019 I don't think it is \u2013 deep relaxation and calming of our jumbled thoughts is underestimated in terms of health benefits, I reckon.\u201d<\/em> \u2013 Mumsnet user<\/p>

\u201cHelping kids to cope with stress and pressure without needing as much alcohol as our generation has to be a good thing.\u201d<\/em> \u2013 Mumsnet user<\/p>"},{"meta_id":236179,"post_id":7286,"meta_key":"_body_3_image_text","meta_value":"field_60103b17570e9","value":"field_60103b17570e9"},{"meta_id":236180,"post_id":7286,"meta_key":"body_3_image_width","meta_value":"full","value":"full"},{"meta_id":236181,"post_id":7286,"meta_key":"_body_3_image_width","meta_value":"field_5ff70e497941b","value":"field_5ff70e497941b"},{"meta_id":236182,"post_id":7286,"meta_key":"body_3_image","meta_value":"","value":""},{"meta_id":236183,"post_id":7286,"meta_key":"_body_3_image","meta_value":"field_5ff70e4979419","value":"field_5ff70e4979419"},{"meta_id":236184,"post_id":7286,"meta_key":"body_4_title","meta_value":"What are the benefits of mindfulness and why is it important?","value":"What are the benefits of mindfulness and why is it important?"},{"meta_id":236185,"post_id":7286,"meta_key":"_body_4_title","meta_value":"field_602a92c901c21","value":"field_602a92c901c21"},{"meta_id":236186,"post_id":7286,"meta_key":"body_4_image_image","meta_value":"9743","value":"9743"},{"meta_id":236187,"post_id":7286,"meta_key":"_body_4_image_image","meta_value":"field_5ff70e497941a","value":"field_5ff70e497941a"},{"meta_id":236188,"post_id":7286,"meta_key":"body_4_image_text","meta_value":"

Mindfulness is important because it\u2019s all about taking a step back, and noticing sounds, smells, tastes and thoughts. It means turning off screens, stopping with multitasking and eliminating noise.<\/p>

\u201cMindfulness in children helps to reduce stress and anxiety, helps to increase focus and cognitive function, reduces the risk of physical ill health, and helps to improve wellbeing by being a tool to use for daily activity as part of the core structure of living,\u201d<\/em> says Anna Gammond, a mental health nurse at Bupa.<\/p>

It can also help children to build confidence and resilience (an essential life skill), teach them to recognise their emotions \u2013 and, crucially, deal with them \u2013 and offers useful tools for dealing with tricky situations, which they can later use when they become teenagers and eventually adults.<\/p>

\u201cMy 10 year-old has developed insomnia and we are having a horrible time. We are trying to focus on positives (difficult at the moment) and spending time playing board games, walking the dog and making sure we have 30 minutes each day where she can just vent about anything.\u201d<\/em> \u2013 Mumsnet user<\/p>","value":"

Mindfulness is important because it\u2019s all about taking a step back, and noticing sounds, smells, tastes and thoughts. It means turning off screens, stopping with multitasking and eliminating noise.<\/p>

\u201cMindfulness in children helps to reduce stress and anxiety, helps to increase focus and cognitive function, reduces the risk of physical ill health, and helps to improve wellbeing by being a tool to use for daily activity as part of the core structure of living,\u201d<\/em> says Anna Gammond, a mental health nurse at Bupa.<\/p>

It can also help children to build confidence and resilience (an essential life skill), teach them to recognise their emotions \u2013 and, crucially, deal with them \u2013 and offers useful tools for dealing with tricky situations, which they can later use when they become teenagers and eventually adults.<\/p>

\u201cMy 10 year-old has developed insomnia and we are having a horrible time. We are trying to focus on positives (difficult at the moment) and spending time playing board games, walking the dog and making sure we have 30 minutes each day where she can just vent about anything.\u201d<\/em> \u2013 Mumsnet user<\/p>"},{"meta_id":236189,"post_id":7286,"meta_key":"_body_4_image_text","meta_value":"field_60103b17570e9","value":"field_60103b17570e9"},{"meta_id":236190,"post_id":7286,"meta_key":"body_4_image_width","meta_value":"full","value":"full"},{"meta_id":236191,"post_id":7286,"meta_key":"_body_4_image_width","meta_value":"field_5ff70e497941b","value":"field_5ff70e497941b"},{"meta_id":236192,"post_id":7286,"meta_key":"body_4_image","meta_value":"","value":""},{"meta_id":236193,"post_id":7286,"meta_key":"_body_4_image","meta_value":"field_5ff70e4979419","value":"field_5ff70e4979419"},{"meta_id":236194,"post_id":7286,"meta_key":"body_5_label","meta_value":"Related: Top tips for managing your child's screen time \u00bb","value":"Related: Top tips for managing your child's screen time \u00bb"},{"meta_id":236195,"post_id":7286,"meta_key":"_body_5_label","meta_value":"field_5ff71419318af","value":"field_5ff71419318af"},{"meta_id":236196,"post_id":7286,"meta_key":"body_5_url_type","meta_value":"internal","value":"internal"},{"meta_id":236197,"post_id":7286,"meta_key":"_body_5_url_type","meta_value":"field_602111f6cb5a9","value":"field_602111f6cb5a9"},{"meta_id":236198,"post_id":7286,"meta_key":"body_5_url_internal_url","meta_value":"7312","value":"7312"},{"meta_id":236199,"post_id":7286,"meta_key":"_body_5_url_internal_url","meta_value":"field_5ff8640994fab","value":"field_5ff8640994fab"},{"meta_id":236200,"post_id":7286,"meta_key":"body_5_url_click_id","meta_value":"content-button","value":"content-button"},{"meta_id":236201,"post_id":7286,"meta_key":"_body_5_url_click_id","meta_value":"field_6021122fcb5aa","value":"field_6021122fcb5aa"},{"meta_id":236202,"post_id":7286,"meta_key":"body_5_url","meta_value":"","value":""},{"meta_id":236203,"post_id":7286,"meta_key":"_body_5_url","meta_value":"field_5ff7142f318b0","value":"field_5ff7142f318b0"},{"meta_id":236204,"post_id":7286,"meta_key":"body_6_content","meta_value":"

How do I teach my child mindfulness?<\/h2>

Teaching mindfulness doesn\u2019t have to be complicated. Here are some tried and tested tips from Mumsnet parents:<\/p>

1. Start simple<\/h3>

\u201cStart when they are small by naming their emotions. If they can recognise how they feel, it helps them to voice their feelings, learn that emotions are normal and learn that they change.\u201d<\/em><\/p>

2. Keep things pressure-free<\/h3>

\u201cDon't rush things \u2013 five minutes every day is probably better than an hour a week.\u201d<\/em><\/p>

3. Make sure they\u2019re in the right frame of mind<\/h3>

\u201cDo something energetic before you start to get it out of their system so they can focus.\u201d<\/em><\/p>

4. Lead by example<\/h3>

\u201cModel how to not let small things worry you and how to handle big things.\u201d<\/em><\/p>

5. Stay light-hearted<\/h3>

\u201cKeep it all friendly, light-hearted and fun.\u201d<\/em><\/p>

6. Keep it simple<\/h3>

\u201cUse simple language like \u2018what do you notice?\u2019 and \u2018how do you feel?\u2019\u201d<\/em><\/p>

7. Incorporate mindfulness into all aspects of daily life<\/h3>

\u201cHelp them consider all five senses. On walks ask them what they can see or get them to shut their eyes and ask what they can hear. When they\u2019re eating, ask them what they can taste or smell.\u201d<\/em><\/p>","value":"

How do I teach my child mindfulness?<\/h2>

Teaching mindfulness doesn\u2019t have to be complicated. Here are some tried and tested tips from Mumsnet parents:<\/p>

1. Start simple<\/h3>

\u201cStart when they are small by naming their emotions. If they can recognise how they feel, it helps them to voice their feelings, learn that emotions are normal and learn that they change.\u201d<\/em><\/p>

2. Keep things pressure-free<\/h3>

\u201cDon't rush things \u2013 five minutes every day is probably better than an hour a week.\u201d<\/em><\/p>

3. Make sure they\u2019re in the right frame of mind<\/h3>

\u201cDo something energetic before you start to get it out of their system so they can focus.\u201d<\/em><\/p>

4. Lead by example<\/h3>

\u201cModel how to not let small things worry you and how to handle big things.\u201d<\/em><\/p>

5. Stay light-hearted<\/h3>

\u201cKeep it all friendly, light-hearted and fun.\u201d<\/em><\/p>

6. Keep it simple<\/h3>

\u201cUse simple language like \u2018what do you notice?\u2019 and \u2018how do you feel?\u2019\u201d<\/em><\/p>

7. Incorporate mindfulness into all aspects of daily life<\/h3>

\u201cHelp them consider all five senses. On walks ask them what they can see or get them to shut their eyes and ask what they can hear. When they\u2019re eating, ask them what they can taste or smell.\u201d<\/em><\/p>"},{"meta_id":236205,"post_id":7286,"meta_key":"_body_6_content","meta_value":"field_5ff5e32e00b35","value":"field_5ff5e32e00b35"},{"meta_id":236206,"post_id":7286,"meta_key":"body_7_title","meta_value":"5 mindfulness activities and games for kids","value":"5 mindfulness activities and games for kids"},{"meta_id":236207,"post_id":7286,"meta_key":"_body_7_title","meta_value":"field_602a92c901c21","value":"field_602a92c901c21"},{"meta_id":236208,"post_id":7286,"meta_key":"body_7_image_image","meta_value":"9747","value":"9747"},{"meta_id":236209,"post_id":7286,"meta_key":"_body_7_image_image","meta_value":"field_5ff70e497941a","value":"field_5ff70e497941a"},{"meta_id":236210,"post_id":7286,"meta_key":"body_7_image_text","meta_value":"

1. Colouring in<\/h3>

Colouring in might not sound like a mindfulness exercise, but it is. It\u2019s meditative, creative and fun. As your child colours in, the repetitive motions means that they have to focus, forcing them to live in the here and now.<\/p>

2. Draw a mind map<\/h3>

Get your child to draw a picture of themselves \u2013 just an outline. Then they have to fill in (draw or write) how different parts of their body and mind feels. Maybe their eyes are sleepy or their head feels muddled, or perhaps their tummy feels swirly. This is a way of teaching your child to get in touch with their emotions and to recognise their feelings. If you do this with them regularly, they will learn to recognise that feelings can change over time.<\/p>

3. Yoga<\/h3>

Make it child-friendly. Instead of doing Downward Dog, encourage them to make themselves into a bridge for the Billy Goats Gruff to cross. And rather than doing Chair Pose, encourage them to pretend that they are a bouncy kangaroo. Coordinating movement and breath in this way is great for mindfulness and focus.<\/p>

4. Dancing<\/h3>

Help your child get a playlist together and then dance like no one\u2019s watching. Choosing relaxing music or uplifting music will help show them what a difference sounds can have on their mood. Dancing also releases endorphins in the body \u2013 feel-good hormones that help you to feel happy.\u00a0<\/p>

5. Make mood cards<\/h3>

You can buy mood cards<\/a>, but you can also make your own. When you talk to your child after dinner or before bed, you can then use the cards as a prompt. This can help your child to connect with their emotions.<\/p>","value":"

1. Colouring in<\/h3>

Colouring in might not sound like a mindfulness exercise, but it is. It\u2019s meditative, creative and fun. As your child colours in, the repetitive motions means that they have to focus, forcing them to live in the here and now.<\/p>

2. Draw a mind map<\/h3>

Get your child to draw a picture of themselves \u2013 just an outline. Then they have to fill in (draw or write) how different parts of their body and mind feels. Maybe their eyes are sleepy or their head feels muddled, or perhaps their tummy feels swirly. This is a way of teaching your child to get in touch with their emotions and to recognise their feelings. If you do this with them regularly, they will learn to recognise that feelings can change over time.<\/p>

3. Yoga<\/h3>

Make it child-friendly. Instead of doing Downward Dog, encourage them to make themselves into a bridge for the Billy Goats Gruff to cross. And rather than doing Chair Pose, encourage them to pretend that they are a bouncy kangaroo. Coordinating movement and breath in this way is great for mindfulness and focus.<\/p>

4. Dancing<\/h3>

Help your child get a playlist together and then dance like no one\u2019s watching. Choosing relaxing music or uplifting music will help show them what a difference sounds can have on their mood. Dancing also releases endorphins in the body \u2013 feel-good hormones that help you to feel happy.\u00a0<\/p>

5. Make mood cards<\/h3>

You can buy mood cards<\/a>, but you can also make your own. When you talk to your child after dinner or before bed, you can then use the cards as a prompt. This can help your child to connect with their emotions.<\/p>"},{"meta_id":236211,"post_id":7286,"meta_key":"_body_7_image_text","meta_value":"field_60103b17570e9","value":"field_60103b17570e9"},{"meta_id":236212,"post_id":7286,"meta_key":"body_7_image_width","meta_value":"full","value":"full"},{"meta_id":236213,"post_id":7286,"meta_key":"_body_7_image_width","meta_value":"field_5ff70e497941b","value":"field_5ff70e497941b"},{"meta_id":236214,"post_id":7286,"meta_key":"body_7_image","meta_value":"","value":""},{"meta_id":236215,"post_id":7286,"meta_key":"_body_7_image","meta_value":"field_5ff70e4979419","value":"field_5ff70e4979419"},{"meta_id":236216,"post_id":7286,"meta_key":"body_8_title","meta_value":"","value":""},{"meta_id":236217,"post_id":7286,"meta_key":"_body_8_title","meta_value":"field_602a92c901c21","value":"field_602a92c901c21"},{"meta_id":236218,"post_id":7286,"meta_key":"body_8_image_image","meta_value":"9748","value":"9748"},{"meta_id":236219,"post_id":7286,"meta_key":"_body_8_image_image","meta_value":"field_5ff70e497941a","value":"field_5ff70e497941a"},{"meta_id":236220,"post_id":7286,"meta_key":"body_8_image_text","meta_value":"","value":""},{"meta_id":236221,"post_id":7286,"meta_key":"_body_8_image_text","meta_value":"field_60103b17570e9","value":"field_60103b17570e9"},{"meta_id":236222,"post_id":7286,"meta_key":"body_8_image_width","meta_value":"full","value":"full"},{"meta_id":236223,"post_id":7286,"meta_key":"_body_8_image_width","meta_value":"field_5ff70e497941b","value":"field_5ff70e497941b"},{"meta_id":236224,"post_id":7286,"meta_key":"body_8_image","meta_value":"","value":""},{"meta_id":236225,"post_id":7286,"meta_key":"_body_8_image","meta_value":"field_5ff70e4979419","value":"field_5ff70e4979419"},{"meta_id":236226,"post_id":7286,"meta_key":"body_9_title","meta_value":"Simple mindfulness exercises for kids","value":"Simple mindfulness exercises for kids"},{"meta_id":236227,"post_id":7286,"meta_key":"_body_9_title","meta_value":"field_602a92c901c21","value":"field_602a92c901c21"},{"meta_id":236228,"post_id":7286,"meta_key":"body_9_image_image","meta_value":"9752","value":"9752"},{"meta_id":236229,"post_id":7286,"meta_key":"_body_9_image_image","meta_value":"field_5ff70e497941a","value":"field_5ff70e497941a"},{"meta_id":236230,"post_id":7286,"meta_key":"body_9_image_text","meta_value":"

1. Balloon breathing<\/h3>

Get your child to lie on their back with their hands on their stomach and ask them to push up to the ceiling as they breathe in, like blowing up a balloon. Then encourage them to watch it fall back to the floor as they breathe out. Once they get used to it, see if they can slow their breath down or notice the gap between inhaling and exhaling.<\/p>

2. Body scan<\/h3>

Get them to start with their feet on the floor, hands on their knees, and encourage a minute or two of deep breathing. Then encourage them to check in with their thoughts \u2013 not really focusing on them, just letting them come and go. This bit can be hard! Then, starting at the top of their head, they need to work down their whole body, noticing any tensions or feelings. Sometimes they\u2019re OK feelings, sometimes not. They just have to acknowledge that that\u2019s how they\u2019re feeling right now and that they don\u2019t need to try and change it.<\/p>

3. Happy place<\/h3>

Get your child to describe their happy place. Maybe that\u2019s walking in the woods with you, curled up in their bed or on a trip to the beach, listening to the waves. Then help your child to visit their happy place in their mind \u2013 anytime and anywhere. They could draw or, if they\u2019re old enough, write a story about the place to ground the feelings and make it easier to conjure them up when they are feeling anxious or sad.<\/p>

4. STOP<\/h3>

You can teach this exercise to help your child when they find themselves in a situation that causes them anxiety. It stands for:<\/p>

孩子泡沫

我们都知道,小学生在封锁期间要应对很多事情。他们不得不面对不确定性,学校关闭,以及最近的返校

A.Mumsnet调查调查发现,78%的家长说禁闭对他们孩子的心理健康有害,90%的家长说禁闭对他们的社交生活也有害。

儿童还必须处理与流感大流行无关的问题,如与朋友闹翻、在世界上找到自己的位置以及对学业的担忧。他们并不总是有词汇来描述自己的感受,也没有工具来帮助自己度过难关。

Mumsnet论坛,在过去的一年里,出现了几个大的词汇峰值,用户将“心理健康”一词与DD、DS和/或DC(女儿、儿子和/或孩子)一起书写。

最大的涨幅出现在2021年1月学校关闭之后(粉色),第二大涨幅(蓝绿色)出现在2020年8月,因为学校即将重新开学。

封锁地图

这回声Bupa已经发现。根据他们2018年的研究,有4岁至18岁孩子的父母中,有32%的人表示,他们的孩子在过去一年受到心理健康问题的影响。40%的父母表示,他们很难与孩子谈论他们的情感健康。

在这一时期,社交媒体成瘾对儿童心理健康的负面影响也意味着儿童已经开始寻求社交媒体平台的积极支持。

所以,如果你是一位父母,你的孩子正在努力奋斗,或者你只是想改善你家里小人物的幸福,我们就在这里提供帮助。

以下是如何向您的孩子介绍正念的技巧,以及一些让他们尝试的正念活动和练习。

什么是正念?

注意,根据英国国家医疗服务体系,就是安静地坐着,把注意力集中在思想、周围的声音、呼吸的感觉或身体的某个部位。对一些人来说,棘手的一点是保持专注。如果你的注意力开始走神,那么重要的是你要把它带回来。

让你的孩子安静地坐上一秒钟听起来可能很难,更不用说长时间做一个完整的正念练习了。但许多练习都非常短——有些只有60秒长。

正念正变得越来越重要,特别是对儿童而言,一些学校正在将练习作为PSHE课程的一部分。现在甚至是一个布朗尼徽章并计算到社区影响徽章小熊队和童子军。

正念徽章

像其他技能一样,专注力需要时间来掌握,所以鼓励你的孩子每天或每隔几天练习几分钟会有很大的不同。

但是,许多孩子自发进行的活动,比如涂色或沉浸在富有想象力的小字游戏中,都可能不经尝试就涉及到正念的元素。

“有时候,人们认为冥想有点‘讨好’,这让我很困扰。’我不这么认为——我认为,深度放松和理清思绪对健康的益处被低估了。”——Mumsnet用户

“帮助孩子们在不需要像我们这一代人那么多酒精的情况下应对压力和压力是一件好事。”——Mumsnet用户

正念的好处是什么?为什么它很重要?

童花

正念很重要,因为它是关于后退一步,注意声音、气味、味道和想法。这意味着关闭屏幕、停止多任务处理和消除噪音。

“儿童的正念有助于减少压力和焦虑,有助于提高注意力和认知功能,降低身体健康不良的风险,并有助于提高幸福感,因为它是日常活动作为生活核心结构的一部分的工具。”保柏的心理健康护士安娜·加蒙德说。

它还可以帮助孩子们建立信心和弹性(一种基本的生活技能),教他们认识自己的情绪——最重要的是,处理情绪——并为他们提供处理棘手情况的有用工具,他们可以在长大成人后使用这些工具。

“我10岁的女儿患上了失眠,我们现在过得很糟糕。我们正努力把注意力集中在积极的方面(目前很困难),花时间玩棋盘游戏,遛狗,确保每天有30分钟的时间让她发泄一下。”——Mumsnet用户

我如何教我的孩子正念?

教授正念不一定很复杂。以下是妈妈网家长提供的一些经过验证的建议:

1.从简单开始

“从他们很小的时候开始,说出他们的情绪。如果他们能认识到自己的感受,这将有助于他们表达自己的感受,了解情绪是正常的,并了解它们会发生变化。”

2.保持事物无压力

“不要匆忙行事——每天五分钟可能比每周一小时要好。”

3.确保他们的心态正确

“在你开始将精力从他们的系统中释放出来之前,做一些充满活力的事情,这样他们才能集中精力。”

4.以身作则

“示范如何不让小事困扰你,以及如何处理大事。”

5.保持轻松愉快

“保持一切友好、轻松和有趣。”

6.保持简单

“使用简单的语言,如“你注意到了什么?”和“你感觉如何?”

7.将正念融入日常生活的各个方面

“帮助他们考虑所有五种感官。散步时,问他们能看到什么,或者让他们闭上眼睛,问他们能听到什么。当他们吃东西的时候,问他们能尝到什么味道或闻到什么味道。”

5个针对孩子的正念活动和游戏

蜡笔

1.着色

上色听起来可能不像是一种正念练习,但它确实是。它是冥想的,有创造力的和有趣的。当你的孩子着色时,重复的动作意味着他们必须集中注意力,迫使他们活在此时此地。

2.画一张思维导图

让你的孩子画一幅他们自己的图画——只是一个轮廓。然后,他们必须填写(绘画或书写)他们身体和思想的不同部分的感受。也许他们的眼睛昏昏欲睡,或者他们的头感到混乱,或者他们的肚子感到漩涡。这是一种教育孩子接触他们的情绪并识别他们的感受的方法。如果你经常这样做,他们将学会认识到感情会随着时间的推移而改变。

3.瑜伽

让它对儿童友好。不要做向下的狗,而是鼓励他们把自己变成一座桥,让比利山羊粗暴地穿过。不要做椅子式,而是鼓励他们假装自己是一只有弹性的袋鼠。以这种方式协调运动和呼吸对正念和专注非常重要。

4.跳舞

帮你的孩子准备一个播放列表,然后像没人在看一样跳舞。选择轻松或令人振奋的音乐将有助于向他们展示声音对他们情绪的不同影响。跳舞还能在体内释放内啡肽——一种让人感觉良好的荷尔蒙,帮助你感到快乐。

5.制作情绪卡

你可以买心情卡,但你也可以自己做。当你在晚饭后或睡前与孩子交谈时,你可以使用卡片作为提示。这可以帮助你的孩子与他们的情绪联系起来。

情绪卡

给孩子做简单的正念练习

男孩和气球

1.气球呼吸

让你的孩子仰面躺着,双手放在肚子上,让他们吸气时向上推到天花板上,就像吹气球一样。然后鼓励他们在呼气时看着它落回地面。一旦他们习惯了,看看他们是否能放慢呼吸或者注意到吸气和呼气之间的间隙。

2.身体扫描

让他们开始时双脚放在地板上,双手放在膝盖上,鼓励一两分钟的深呼吸。然后鼓励他们检查自己的想法——不要真正关注它们,只是让它们来来去去。这一点很难!然后,从头顶开始,他们需要全身运动,注意任何紧张或感觉。有时候感觉还可以,有时候不可以。他们只需要承认这就是他们现在的感受,他们不需要尝试改变它。

3.乐土

让你的孩子描述他们快乐的地方。也许是和你一起在树林里散步,蜷缩在床上,或者去海滩旅行,倾听海浪。然后帮助你的孩子随时随地去他们心目中快乐的地方。他们可以画画,或者,如果他们足够大的话,写一个关于这个地方的故事,当他们感到焦虑或悲伤的时候,可以更容易地唤起他们的感情。

4.停止

当你的孩子发现自己处于一种让他们焦虑的境地时,你可以教他们这个练习来帮助他们。它代表:

  • 停止让他们停下来,不管他们在做什么。
  • 换气。鼓励他们感受自己的呼吸。
  • 看到让他们注意正在发生的事情——不是感觉是好是坏,而是正在发生。
  • 继续让他们继续做他们以前做的事情。

支持正念的应用程序和其他资源

亲子瑜伽

有很多资源可以让你和你的孩子更容易保持正念:

  • 宇宙的孩子瑜伽提供免费儿童主题瑜伽和引导冥想。它非常受欢迎——受《冰冻》启发的那部电影已经被浏览了1700万次。

“宇宙儿童瑜珈——这是一款应用程序,在YouTube上发布。它非常棒。一些视频是瑜珈,另一些是关于正念/冥想的。我五岁的孩子很喜欢它。”——Mumsnet用户

  • 保柏的“舒适包”视频中,蜗牛萨米向你的孩子展示如何制作“舒适包”。它的目标人群是7岁以下的儿童。
  • 闪烁-课程计划资源平台-有免费的正念上色表格,家长可以打印出来。

“涂色是一种平静的活动,可以进行温和的交谈或思考。分享彩色铅笔。宁静。最后是美丽的图片。”——Mumsnet用户

  • 这个顶空应用程序有免费放松的声音,如白噪音或雨滴,以及故事,以平静儿童(和成人),并帮助他们更好地睡眠。

“在顶空应用程序上为儿童提供有指导的冥想,这会有所帮助。”——Mumsnet用户

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