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5 Simple Practices for a Mindful NYC Family

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Invite more mindfulness into what you are already doing instead of feeling this is something else you have to do or make time for

colorful paint overlaid by musical notes
  1. Savor a Snack
    1. Is there a snack you eat regularly? Try to bring all of your senses to eating it for 5 minutes together like you are eating it for the first time
  2. Mindful NYC Breathing Breaks
    1. Count how many breaths you take when you wait to cross the street
  3. Mindful Music
    1. Is there a favorite song you have as a family? For 60 seconds listen to that song together and see if you can follow the sound of one instrument
  4. Mindful Walk
    1. Is there a walking route you take often with your child? Each day see if you can notice something different on that walk that you did not notice before
    2. Notice your feet on the ground as you walk and keep pace with one another to bring more awareness to the pace of your movement
  5. Layers of Sound
    1. Hard to find silence in NYC? Before bed, notice the sounds happening
      1. Outside
      2. Inside of the room you are in
      3. Inside of yourself
Group of snacks for on the go
pedestrian wait sign at crosswalk

How do you talk to kids of different ages about mindfulness?

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Source: Joyfully Jenna

I think it’s all about framing it correctly. When I talk to kids of all ages, I frame mindfulness as something you can’t do wrong. This way, kids don’t see mindfulness as an obligation, but as something they can do to improve their well-being.

While everyone practices mindfulness differently, a few things that generally work well across the board are:

  • Meeting people where they’re at—look at what state your kids are at; it makes sense to approach kids differently if they’re jumping out of their skins after PE vs. if they’re zoned out after a boring class. Evaluate what your students are doing before approaching them.
  • Games—everyone likes games. Doing things like playing a song and asking students to focus on individual instruments, having students focus on certain elements in a room, or making a mood jar can really help pull them back to a calmer mindset.
  • Group routines—having kids do exercises that make them aware of their bodies and how they feel in the moment can help calm down big groups. This could mean anything from breathing exercises to physically shaking out any anxious energy left over from the class before.
    Checking in individually—kids of all ages can benefit from someone checking in on their state of mind and giving guidance on how to be present.

Working with kids from rough neighborhoods provides another level of complexity. They carry a lot of trauma with them, and their minds are more often in a state of stress. In these cases, it’s important to tell them to acknowledge these burdens as they focus on being in the present moment.

Person holding a jar of water filled with glitter

Simple Mindfulness for School Teachers

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What are some mindfulness tools that could work for teachers?

I think one of the most effective ways teachers can bring mindfulness into their classrooms is to integrate it into things they already do. Mindfulness is about being present, so think about ways you can get kids to be grounded in a moment.

Are you walking through the hallway after lunch? Try to get your students to notice 3 things in the hallway. Is your class in the middle of having a snack? Have your students think about what flavors they taste in their food. When you’re doing this, leave room for silence, but call things out. Guide them in noticing the details around them and what’s going on in their heads.

Another important concept to remember when practicing mindfulness is to hold space for resistance and discomfort. Acknowledge that there are stressful factors around you and create space for them as you ground your mind and body in the present moment. Be aware that the tension between your mind and body might be uncomfortable. Not doing this would be disingenuous, and being honest with what is in your head is part of being mindful.

cairn of rocks by the ocean