Practicing mindfulness doesn’t require a 20 minute session sitting still in a serene place and taking stock of each thought that passes your mind.  That can be an awesome practice, but let’s be honest – we don’t all have the time for that.  Kids especially aren’t going to feel engaged in that type of practice for that length of time – their brains are ready for action!  So, here are my top 5 ways to take a short moment in your daily routine to be present and mindful:

1.       Wake up:  Ask yourself and your child: What are you grateful for?  Many people take this practice in the evening, perhaps as a bedtime routine.  I especially like it in the morning, however, because it sets you in a positive frame of mind, even if you woke up on the wrong side of the bed. 

2.       Breakfast: What is one thing you want to accomplish today? For an adult, this may mean wrapping up a project at work, or getting to the gym before the day is out.  For kids, this may be something on a smaller scale, such as inviting someone new to play with them at recess, or asking their teacher for help on a concept that has been challenging. We all love the feeling of crossing something off our “to do” list, so why not begin the day by identifying the one thing that will make you feel most satisfaction from your day’s effort?

3.       Lunch: Take a moment to consider what you are really tasting in your meal. For kids and adults, lunch seems to be the most rushed and “forgotten” meal.  Kids likely don’t forget it, because it’s built into their school routine; however, how many of us as adults have worked straight through lunch, maybe drinking a coffee and inhaling a protein bar in between meetings or while we type up the latest report?  And because lunchtime at school is often a loud, and less structured time of the day, kids may eat their food without thought, instead focusing on conversation and engaging with their peers. Practice with your children to think about the flavors and textures in your meals, and encourage them to carry the habit into school.  They don’t have to spend their entire lunchtime in quiet contemplation, but even one minute thinking about what their lunch tastes and feels like can help them be more mindful about what they are doing.

4.       Return Home/Dinner: Mindfulness is fun!  Play a game that requires mindfulness: Simon Says, Red Light/Green Light, Twister, Jenga, or any other game that makes you concentrate and move  carefully.  These types of games promote executive functioning, and require you and your children to think about your actions, feelings, and react according to a set of rules.  When you think about it, isn’t that kind of what life in general requires?

5.       Bedtime: Quiet your brain by focusing on one sense: your hearing.  Maybe you hear a dishwasher running, or traffic outside the window, a tv playing in another room, or a neighbor’s AC unit; take a few moments to “stretch” your hearing beyond your immediate environment, and try to identify even the subtle sounds.

Feel free to comment with any other quick mindful moments you enjoy during your day!