Article: Harnessing Mindfulness: A Powerful Tool for Supporting Children with ADHD
Written By: Helen MayDay, MayDay ADHD Coaching
Originally Published: MayDay ADHD Coaching
You know that feeling when you're trying to calm down a whirlwind? It's no easy feat, especially when that whirlwind is your hyperactive ADHD child. But what if I told you there's a gentle, inviting way to ease their boundless energy and bring a bit of peace into their world?
Enter mindfulness. It's like a secret superpower that helps kids (and grown-ups!) tune into the present moment with open hearts and curious minds. Instead of telling them what not to do or forcing their bodies into stillness, mindfulness invites them to explore, to wonder, and to find calm in the midst of the storm.
Even though mindfulness activities offer a promising avenue for supporting children with ADHD, getting them to participate can sometimes feel like an uphill battle. That's why we're diving deep into practical tips and tricks to make mindfulness doable and downright enjoyable for your energetic little one. So buckle up because we're about to embark on a journey to unlock the magic of mindfulness together! But before we start on the activities, here are a few tips to get you going...
Encouraging an ADHD child to embrace mindfulness activities requires patience, creativity, and flexibility. By incorporating these strategies into your approach, you can create a supportive environment where your child feels empowered to explore mindfulness and reap its numerous benefits. Remember to prioritize your child's individual needs and preferences, and don't hesitate to seek support from mental health professionals or mindfulness experts if needed. With time and consistent effort, you can help your child develop valuable skills for self-awareness, emotional regulation, and overall well-being. Here are some mindfulness games and activities that you can try with your child at home.
Mindful Breathing: Guide your child in focusing on their breath. Encourage them to notice the sensation of air entering and leaving their nostrils or the rise and fall of their chest. Counting breaths or using a visual aid like a breathing buddy (a stuffed animal placed on the belly) can help maintain focus. Adding a sensory element, like essential oils, can also help to change it up.
Sensory Exploration: Engage your child's senses by exploring various sensory stimuli mindfully. This could include activities like mindful eating (paying close attention to the taste, texture, and smell of food), listening to calming music or nature sounds, or feeling different textures through touch. Another version of this for on-the-go is 5,4,3,2,1, where you name 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell and 1 thing you can taste.
Body Scan: Guide your child through a body scan exercise. They systematically bring attention to different parts of their body, starting from the toes and moving up to the head. Encourage them to notice any sensations, tension, or areas of relaxation as they scan each body part. Children do not necessarily need to be lying still for this. If movement is helpful, try doing it on a swing or trampoline. Sometimes, the rhythmic, regular, controlled movement helps to focus their attention while still moving.
Mindful Movement: Incorporate gentle movement into mindfulness practice by engaging in activities like yoga or Tai Chi. Encourage your child to focus on the sensations in their body as they move through different poses or movements, fostering a sense of grounding and presence. Yoga cards are an easy way to do this at home - although you want to draw the attention back to what they feel in their body as they do the stretches rather than competitions or stories.
Mindful Walking: Take a mindful walk with your child, encouraging them to pay attention to each step they take. Encourage them to notice the sensation of their feet touching the ground, the movement of their muscles, and the sights and sounds around them as they walk slowly and deliberately. Being out in nature and noticing the flowers, the lady beetle, or the feel of the grass are all about the current sensations and are really mindfulness.
Mindful Coloring: Give your child colouring sheets or mandala designs and encourage them to colour mindfully. Invite them to focus on the sensation of the marker or crayon on the paper, the colours they choose, and the movement of their hand as they fill in each shape.
Mindful Listening: Engage in mindful listening activities with your child by listening to various sounds in their environment. Encourage them to close their eyes and identify different sounds, from birds chirping outside to the hum of household appliances. This is particularly helpful when you are out and about and need your child to be still and quiet (like in a waiting room).
Breath Counting: Guide your child in a breath-counting exercise. Have them count each inhale and exhale up to a certain number, such as five or ten. This simple activity helps cultivate focus and concentration while also promoting relaxation.
Mindfulness isn't just a buzzword or a passing trend—it's a powerful tool that can make a real difference in the lives of children with ADHD. By embracing mindfulness, we're not just calming the storm; we're teaching our kids valuable skills for navigating life's ups and downs with grace and resilience.
So, let's roll up our sleeves, get curious, and dive into the world of mindfulness with our ADHD children. Together, we can create moments of peace, cultivate connections, and unlock the magic of the present moment. Here's to embracing mindfulness and all the joy, wonder, and calm it brings into our lives.
Disclaimer: Coach Connect Australia is not responsible for the content published by our contributing authors. The views, thoughts, and opinions expressed in this article belong solely to the article author. The content is designed to support, not replace any kind of professional or medical treatment.