Mindfulness at school, work and home

Mindfulness is the act of focusing one’s consciousness on the present moment.

Mindfulness has been shown to provide a range of health benefits to those who use it, including:

• Preserving the thinking part of the brain (grey matter)

• Growing pieces of the brain related to learning, thinking and compassion

• Emotional regulation

• Reducing stress, anxiety, and depression

• Improving cognition.

While we know mindfulness can be great for our health and wellbeing, it can sometimes be difficult to practice, especially when the hustle and bustle of life takes over.

It can be difficult to stop and simply be in the present moment.

We share some tips and tricks to show you how you can be mindful at work, home or school.

Mindful at School

At times, school can be quite stressful for your child. Teaching your child to be mindful throughout their school day can help them enjoy school more and reduce any stress they may be have.

1. Mindful breaks

Get your child to practice during school breaks or when they feel a bit overwhelmed.

Teach them to take a moment and take a deep breath, then exhale and practice the ‘5.4.3.2.1’ exercise (see below).

‘5.4.3.2.1 exercise

Get your child to look around and list:

•  5 things they can see

• 4 things they can hear

• 3 things they can feel

• 2 things they can smell

• 1 thing they can taste.

This will help ground your child. They can use this anywhere or anytime.

2. Mindful walks

When you child is walking to class, remind them they can do the 5.4.3.2.1 exercise. This will help them be present on their walk and hopefully more focused when in class.

Mindful at Work

Work can be exciting and also quite stressful. Implementing mindful habits while at work is a great way to reduce stress. You can do this by:

1. Taking a break

Set a timer for 10 minutes and take a walk, focus on breathing, stretch, meditate, or mindful present while eating. Breaks are extremely important to your productivity, so make sure you’re treasuring this time and enjoying it fully.

2. Doing one thing at a time

As you make your way through your ‘to-do’ list, try to do one thing at a time rather than attempting multiple things at once or switching between tasks. Not only will this help you be more present and mindful with the task at hand, it will also improve your quality of work.

You will also notice feeling less exhausted at the end of the day.

3. Noticing the good things

Throughout your day, try to consciously notice the good things that fill your work day. Think about the things you enjoy doing, your achievements, ticking a task off your ‘to-do’ list etc . Make a conscious effort to notice how that achievement makes you feel.

At the end of the day, list the top 3 things you achieved that you felt good about.

Mindful at Home

Home can be equally stressful, with limited time to cook, clean, help with homework, call friends and family, and the list goes on. Taking the time to be present and mindful at home is a great way to truly achieve balance in your life (for more information read our blog on ‘Is your balance out of SHAPE?').

Here are a few ways you can be more mindful at home.

1. Removing Distractions

Schedule time together with no distractions, turn off the television, iPad and mobile phone and simply enjoy being in each other’s presence, chatting, sharing a meal, a picnic or going for a walk. Anything that allows you to spend time in each other’s company with intention and presence, is being mindful.

2. Mindful Mealtimes

Studies show that families who eat together at mealtimes are healthier and happier than those who do not. Try to schedule dinner time together, talk about your day, enjoy each other’s presence and really taste the food that’s in front of you.

Life is full of beautiful moments.

Feel free to connect with Valerie Judge at Rose Phoenix Health on 0478 129 135 to explore how we can best support your child and family.