How do I teach my kid about mindfulness and mental wellness?

Firstly, let me say well done to you on being proactive about your child's mental well-being. In our fast paced and connected world it is so easy to become distracted and to lose focus on the present moment. In addition, many kids have anxieties about the future which can also lead to emotional distress.

Mindfulness can be described as a state of being aware of being in the present moment. There are many tools such as meditation and breathing exercises that can help to raise your self awareness and bring your focus into the present. Another important skill for children and adults is to become aware of how you are feeling i.e. what emotions you are experiencing, and to learn how to take note of these emotions and to accept them as a normal part of the human experience. This is true for both positive and negative emotions.

A feelings "check-in" will teach your child to recognise when their mental wellness is under pressure and you can teach them ways of reaching out if they need help or support. By teaching your child to be aware of and nurture their mental health you are helping them to build habits that will support their mental wellbeing now and in the future.

I'm also with the idea of modelling mindfulness first and foremost as a means to teach it within the family. It can be taught wherever you are and with whatever you're doing. I find it most powerful when using mindfulness during something that I might not enjoy, for example washing the dishes by hand. You can talk through loudly what you are doing with your child present and help them to do the same. For example, saying out loud that "I'm noticing the hot water on my hands, I can see and smell the bubbles on the plate. I can hear the water gushing under the cloth as I wipe the plate" etc. and use all of the senses to ground yourself in what you are doing, even if its only for a minute at a time. Its a great first step!

There are a lot of really good apps available now for helping with kids' mental health and training mindfulness techniques. Jeadspace for Kids, Smiling Minds, and even Amazon Alexa offers a Thrive skill which can help kids utilize meditation or wind down at night.

I would also highly recommend getting outdoors for at least 10 minutes a day to just "be". One of my favorite quotes is from John Muir, "In every walk with nature one receives far more than he seeks." Helping kids just learn to be still--to set aside technology, schoolwork, chores, siblings, fears--gives them a great insight into themselves. Deeply breathing in nature, and observing their surroundings without the world's distractions can become a very powerful tool in the box for how to deal with stress and conflict.

I love the ideas about showing empathy! I've found that showing my kids that I am trying to take care of my mental health shows them it's ok for them to do the same. Sometimes I explain to them why I need to remove myself from tense situations, go for a walk, do some mild yoga in silence, meditate, etc. They slowly start to understand and have now developed some of their own methods, too.

I think that mental wellness starts with teaching a child responsibility and empathy towards others. Learning that life does not revolve around the child is one of life's greatest lessons. Incorporating acts of kindness and generosity into their daily routine will go a long way in modeling how to look beyond our selfish desires that lead us to greed and empty self-serving behaviors. Having your child help grandparents (without getting paid), preparing and delivering sandwiches to the homeless, and making presents and cards for all occasions will provide them with rich experiences to provide happiness and increase their self-worth.