Stay active together with family exercises, yoga, dancing, and walking! Or set a timer for 20 minutes, put on your favorite playlist to dance to, and get moving.
1. Breath.
Diaphragmatic breathing (or “belly breathing”) is one breathing technique that is suitable for people of all ages. It balances the nervous system and promotes calm. To practice this, set a Timer for 5-10 minutes. Take deep, even breaths. Place one hand on your stomach and one hand on your chest. As you breathe in, feel the abdomen moving, expanding, and filling. As you breathe out, feel the abdomen relaxing. Breathing in, feel the abdomen and the ribs at the sides gently expanding. Breathing out, the ribs and abdomen soften. Continue with this breath for 5-10 minutes.
2. Mindfulness.
Mindfulness is about focusing on the present, what’s happening right now. As the Greek philosopher Heraclitus aptly put it, “change is the only constant in life.” Mindfulness practices build resilience to stress or uncertainty.
One exercise that is helpful particularly in stressful situations, but also good practice in being present at any time is the 54321 grounding technique. It’s suitable for adults and children. Here’s what you do: look for five things you can see, four things you can touch or feel, three things you can hear, two things you can smell, and one thing you taste.
Mindfulness practice can include meditation, of course, but you can also apply mindfulness to other daily activities, such as eating, doing the house work, walking to the park, cleaning up toys, and other regular tasks.
3. Movement.
Stay active together with family exercises, yoga, dancing, and walking! Or set a timer for 20 minutes, put on your favorite playlist to dance to, and get moving!
4. Gratitude.
Research studies have shown that gratitude practice increases mental strength and resilience. For yourself and older children, you may start a gratitude journal, where you can write each day about things you are grateful for. You can also make it a family affair, each sharing something you’re grateful for at mealtime, for example you could share something you’re looking forward to over breakfast, and share three things you’re grateful for at dinner! You can also arrange a writing activity with your kids, sending letters or drawings to loved ones letting them know how much you appreciate them.
5. Nature.
If you have access to greenspace, enjoy it! Whether it’s in your backyard, on your street, or at a local park or nature reserve, get outside when you can. Spending time outside helps us to appreciate the beauty of nature, witness the natural cycle of change and the seasons, and remember we are part of something bigger than ourselves. On a family walk or spending time outdoors, encourage your kids to engage the five senses (see, hear, touch, smell, taste), for example by noticing what they can see growing around them, listening for the sound of birds, and touching tree bark and leaves.
We hope these activities encourage you to make time to slow down as a family and be present together.
The journey is the reward.
