Gratitude + Mindfulness = Magic
(Written by Emily Thomas)
We know you’ve heard it all before and surely repeat it to your children - be kind, be grateful, be thoughtful, etc. but do these values ring true throughout your day-to-day? Better yet, are you practicing what you preach? As parents and caregivers we strive to raise kind, helpful and responsible human beings while doing our best to help balance their mental health and wellness. This month we will be discussing the importance of practicing gratitude and mindfulness and give you 5 effective ways to incorporate this magical mindset into your life.
Gratitude and mindfulness go hand in hand. Gratitude is when we express appreciation for the things in our lives. The people who surround us, experiences that shape us, and the physical objects we have can all be met with gratitude. Mindfulness means giving something our full attention. Slowing down to really notice what you are doing and how you are feeling. Mindfulness is simply being in the moment. Rooted in the positive, these mindsets help you deal with tough emotions and can decrease stress and anxiety.
The Raising Grateful Children Project at UNC Chapel Hill has revealed that gratitude has four parts:
Noticing – Start by becoming aware of a person, place, or thing you want to appreciate. Did someone do something nice for you? Did someone give you something or take you somewhere fun?
Thinking – Start thinking about why you’ve been given these things. What are all the reasons why you are thankful for this person or thing? Why do you think they did something nice for you? Did you do anything to deserve their kindness? Does this mean something to you? Is it fun? Exciting? Why do you love it?
Feeling – The emotions you experience as a result of the things you’ve been given. When you think about these special things or people, how do you feel? Happy, silly, excited, calm, peaceful, or proud?
Doing – The way you express appreciation. What can you do to express your gratitude for this person, place, or thing? Think action.
Practicing gratitude and mindfulness goes beyond general kindness and manners, pleases and thank yous. It is a mindset, one that you can actively develop and cultivate. Having a practice in place can lead to a more compassionate lifestyle as well as assist in times of stress for both you and your children.
Practice Makes Perfect: 5 Ways to Incorporate Gratitude + Mindfulness
Play A Game: Go on a Gratitude Scavenger Hunt! Download this one, courtesy of Simple Acres Blog or use it for inspiration to make up your own! Another fun activity to explore gratitude is to go back and forth with your child (for as long as you can!) and name as many things possible that you are grateful for.
Make It a Habit: Take the opportunity throughout the day to share what you are thankful for in your life. Start off small and lead by example. Parents all know how wonderful it can be to have that hot cup of coffee in the morning - it can be as simple as that! Try sharing a memory you carry from childhood, thanking the people who help put food on your table or acts of kindness you’ve noticed. My son especially enjoys voicing his appreciation for our friends and family while “sending them love and hugs” before going to sleep in the evening.
Appreciate One Another: When you acknowledge the helpfulness around you, you show others that you are in the moment - paying attention and appreciating them! A simple “thank you for xyz” when you notice something someone has done for you (whether asked to or not), a quick mention of how good it makes you feel when others are thoughtful or a passing comment of how helpful someone was - all of these mentions can go a long way in teaching children appreciation for others.
Take a Pause: Sometimes it feels really good to stop and pay attention to what’s around us, to really be “in the moment”. Take the time to check in with yourself - and your children. If life is feeling tense and your mind is going a million miles a minute, take a pause. Practice some deep breathing (Five Finger Breathing is a favorite in our house!) and “press the pause button” together to check in with how each of you are feeling at that moment.
Mental Health Day: We all need these once in a while - especially our children! Growing up my parents were big fans of “mental health days”. They allowed us to have some much needed breathing room between our ever busy schedules of school, extracurricular activities, play dates, etc. Even the littlest of kiddos can benefit from this practice. Lizzie Assa of Workspace for Children speaks highly of her practice of Mental Health Days with her three children. You can read more here for a deeper look on the benefits and how to approach implementing it into your family.
Kids imitate - if they are shown that the adults in their life are thankful for the world around them, they will be too. Soon enough you all will be taking notice and voicing your gratitude throughout the day without any prompting. And remember, anyone’s voice of gratitude can range from silly to serious - so be sure to embrace your child’s contribution to the conversation, no matter how small.
Here are some other great resources for exploring gratitude, mindfulness and meditation with children!
Your friends,
Claire & Katie, Co-Founders, Napp
info@nappnetwork.com