We’ve all heard of ‘meditation’ or ‘mindfulness’ which we normally associate with calmness and relaxation but did you know mindfulness is an evidence-based strategy that children, adolescents and families can do to improve overall mental health and wellbeing?
What is mindfulness?
Mindfulness is a practice that involves bringing one's attention to the present moment, intentionally and without judgment. It involves being fully aware of your thoughts, feelings, bodily sensations, and the world around you. Mindfulness encourages individuals to observe their experiences with curiosity, acceptance, and kindness.
How can mindfulness help children?
Children face stress from an early age including navigating social situations, academic pressures, and social media exposure. It is important to take a break…take a deep breath and separate us from our racing thoughts. Benefits of mindfulness include:
- Improved Emotional Regulation: By helping children recognise and respond to their emotions, mindfulness helps them improve emotional well-being and develop healthier relationships (Saltzman & Goldin, 2008).
- Enhanced Attention and Concentration: By improving sustained attention, mindfulness not only supports academic performance but also helps children thrive in day-to-day activities (Napoli et al., 2005).
- Reduced Stress and Anxiety: Mindfulness-based stress reduction programs, have shown promise in alleviating stress and anxiety as well as improves psychological well-being (Burke, 2010).
- Improved Self-Esteem and Self-Compassion: Mindfulness has been found to increase self-esteem and self-compassion in primary school children (Semple & Lee, 2014). By encouraging children to be non-judgmental towards themselves, mindfulness fosters a sense of self-worth and promotes healthy self-esteem.
- Better Social Skills and Empathy: Improving awareness and non-judgmental attitudes, mindfulness helps children develop compassion and understanding towards others, fostering positive social interactions (Schonert-Reichl & Lawlor, 2010).
How can I get my child to be mindful?
1. Get Involved: Parents, teachers and caregivers can lead by example and practice mindfulness themselves.
2. Mindfulness Practices: Common techniques include breathing exercises, grounding practices, guided meditations and activities like yoga and colouring.
2. Mindfulness Practices: Common techniques include breathing exercises, grounding practices, guided meditations and activities like yoga and colouring.
Where can I find mindfulness resources?
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Smiling Mind (Free App)
Developed by Australian psychologists and educators, the app provides guided meditations, relaxation exercises, and mindfulness programs tailored to different age groups. This application can be accessed via:https://www.smilingmind.com.au/ 
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Mindfulness Teacher (YouTube)
a YouTube channel designed for teachers to use mindfulness exercises in the classroom.: https://www.youtube.com/@TheMindfulnessTeacher 
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"A Handful of Quiet: Happiness in Four Pebbles" by Thich Nhat Hanh (Book)
This beautifully illustrated book teaches children the practice of mindfulness through a simple pebble meditation exercise, promoting calmness and awareness. This book can be purchased at this link: https://www.amazon.com.au/Handful-Quiet-Thich-Nhat-Hanh/dp/1937006212 
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"Breathe Like a Bear: 30 Mindful Moments for Kids to Feel Calm and Focused Anytime, Anywhere" by Kira Willey (Book)
This book offers a collection of short mindfulness exercises and activities that children can do to find moments of calm, focus, and relaxation throughout their day. This book can be purchased at this link: https://www.amazon.com.au/Breathe-Like-Bear-Mindful-Anywhere/dp/1623368839 
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Embracing mindfulness can help create a generation of emotionally resilient and well-adjusted children in Australia
References
1. Burke, C. A. (2010, 2010/04/01). Mindfulness-Based Approaches with Children and Adolescents: A Preliminary Review of Current Research in an Emergent Field. Journal of Child and Family Studies, 19(2), 133-144. https://doi.org/10.1007/s10826-009-9282-x
2. Napoli, M., Krech, P., & Holley, L. (2005, 07/06). Mindfulness Training for Elementary School Students: The Attention Academy. Journal of Applied School Psychology, 21, 99-125. https://doi.org/10.1300/J370v21n01_05
3. Saltzman, A., & Goldin, P. (2008). Mindfulness-based stress reduction for school-age children. In Acceptance and mindfulness treatments for children and adolescents: A practitioner's guide. (pp. 139-161). New Harbinger Publications.
4. Schonert-Reichl, K. A., & Lawlor, M. S. (2010). The effects of a mindfulness-based education program on pre- and early adolescents’ well-being and social and emotional competence. Mindfulness, 1(3), 137-151. https://doi.org/10.1007/s12671-010-0011-8
5. Semple, R. J., & Lee, J. (2014). Mindfulness-based cognitive therapy for children. In Mindfulness-based treatment approaches: Clinician's guide to evidence base and applications, 2nd ed. (pp. 161-188). Elsevier Academic Press. https://doi.org/10.1016/B978-0-12-416031-6.00008-6
1. Burke, C. A. (2010, 2010/04/01). Mindfulness-Based Approaches with Children and Adolescents: A Preliminary Review of Current Research in an Emergent Field. Journal of Child and Family Studies, 19(2), 133-144. https://doi.org/10.1007/s10826-009-9282-x
2. Napoli, M., Krech, P., & Holley, L. (2005, 07/06). Mindfulness Training for Elementary School Students: The Attention Academy. Journal of Applied School Psychology, 21, 99-125. https://doi.org/10.1300/J370v21n01_05
3. Saltzman, A., & Goldin, P. (2008). Mindfulness-based stress reduction for school-age children. In Acceptance and mindfulness treatments for children and adolescents: A practitioner's guide. (pp. 139-161). New Harbinger Publications.
4. Schonert-Reichl, K. A., & Lawlor, M. S. (2010). The effects of a mindfulness-based education program on pre- and early adolescents’ well-being and social and emotional competence. Mindfulness, 1(3), 137-151. https://doi.org/10.1007/s12671-010-0011-8
5. Semple, R. J., & Lee, J. (2014). Mindfulness-based cognitive therapy for children. In Mindfulness-based treatment approaches: Clinician's guide to evidence base and applications, 2nd ed. (pp. 161-188). Elsevier Academic Press. https://doi.org/10.1016/B978-0-12-416031-6.00008-6