Five ways to bring mindfulness into your family’s daily routine

1.

When the family is gathered at the dinner table, mindfulness can be incorporated in the first few minutes before eating. Whether you say a prayer or express gratitude for the food being shared, mindfulness can be as simple as a couple of minutes of noticing the body, the food, the colors and acknowledging all that came together for the food to be available at this moment. In my family, we say a prayer, and when it’s my turn, I start by having everyone feel their feet on the floor, head reaching the sky, sitting area on the chair, and what is felt at the heart center. Then, we thank all life forms for the food on the table and all those who had a part in bringing the meal to the table.

2.

When the family is driving to and from school or another activity, we can notice sounds, sights, feelings (internally and externally) in our environment. Electronic devices are put down for a short period of present-moment mindfulness.

3.

When picking up children from school, parents generally

ask, “How was school today?” Often, the answer is a basic, “Fine.” We can encourage more discussion by asking the question, “What is something that happened today that felt

good, brought joy, made you laugh?” Then, we can ask, “How did that feel in your body?” It may be harder for younger children to tap into this, but they will learn how with practice.

4.

During an active time of the day, we can do some

mindful movement. Dancing, yoga, walking, and just jumping around can be an opportunity for mindfulness. Encouraging children to notice what their body is doing, how it feels in the different limbs to move, what sounds are generated

by the activity, and if this is happening outside, noticing nature is a great mindful activity.

5.

Before settling in for the night, the parent can lead a body

scan to bring mindful relaxation to the bedtime routine. Bringing attention to each part of the body, starting from the feet or the head, is very relaxing. Imagining a butterfly landing on each part of the body can add visualization to the body scan.

I suggest experimenting with one of these for one week at a time and then discussing with your children which ones they enjoy. Then, rotate between these mindfulness activities from

time to time to keep the experience fresh. Children (and parents) like having a predictable routine and yet can get bored with the same thing after a while. Although meditation is about

practice, our minds need variety, too.