Morning Meditation Routine Ideas – Attention to children is a great combination, even if you are not a person who likes schedules and organization. In fact, mindfulness is especially good when you don’t like a detailed schedule.
Smart morning and evening routines can help your kids learn mindfulness and start and end each day on a good note.
Morning Meditation Routine Ideas
Every year, millions of us make resolutions to start new habits: exercise, read more, eat better… but most fall off the wagon in February. Habit experts tell us that the best way to start a new habit is to actually shrink it and associate it with an existing habit.
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For example, practice gratitude. You may decide to write five reasons you are grateful every morning in a gratitude journal, but if you don’t already write or journal every morning before you go to bed or life gets hectic, you will forget your habit.
Here’s a better option: Think of five things you’re grateful for every time you brush your teeth. You brush your teeth anyway, and after a while your new habit will become so established that you will always be grateful when you see toothpaste (don’t ask me how I know ;).
This habit technique seems counterintuitive because it is too small to be effective. But the other thing we know from habit experts and scientists is that it’s the small changes that really make a difference in people’s lives. After all, five reasons to be thankful is not much in a day or a week. But in a year? These are 1,825 reasons to be thankful.
The same concept works for children: if you try to completely change their life with a complicated morning or evening routine, your new schedule will be tiring and difficult.
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But if you add one or two simple activities to your existing routine and work it slowly, you will find that you will be practicing mindfulness in at least a year. And it changes your life.
By the way, the morning and evening mindfulness routines for children that we have created for you are very easy. Many activities you’re probably already doing, and we’ve got some other suggestions for brain-specific activities, tips and tricks you can try below.
Mindfulness is really just awareness. During the day, we run from activity to activity with our children too. Mindfulness helps us slow down and become aware of what is happening in our hearts, minds and bodies.
A mindful routine is simply a thoughtful routine that anchors your morning and evening and helps create a calm and peaceful environment in the middle of a busy day.
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It is a way to prioritize what is really important in life and live your values, so that in a year or even ten years, you will find yourself spending your time and emotional energy on the things that are really important.
Mindfulness helps our children, but it also helps us. Even as we teach them to slow down, we train ourselves to slow down.
Mindfulness can help you and your child bond as well. After a night in bed, babies often benefit from hugs, eye contact, and verbal encouragement. It sounds so simple, but it’s so easy to forget to start your day!
Mindfulness reminds us that people are the most important part of our lives, but it also helps children process, name, and understand their feelings. This emotional intelligence helps them deal with stress better and also helps them become more independent.
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Any of these mindfulness activities can be added to a routine you’re probably already doing—you can add an affirmation to your morning hug. You can practice deep breathing before going to bed. You can add a book on mindfulness to your nighttime reading.
It is also fun to try new things! Mindfulness is all about learning and practice, which means there is no wrong way. It is also flexible and ideal for changing and adapting as your children grow and their needs change.
There is a lot of amazing science behind deep breathing. It can help reduce anxiety, sleep, manage stress and more. Deep belly breathing tells the brain that there is nothing to fear or worry about.
There are many breathing exercises for children, but this one is not difficult: sit with your child and take a deep breath into your belly, then exhale slowly until it goes away. Do this for a minute or a few breaths. You can do this in the car on the way to school or while lying in bed.
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You can also encourage your child to notice what he feels, hears and sees as he takes deep breaths.
Believe it or not, routines can be great mental tools for kids. Some children are stressed by the unknown or worried about what will happen next. Even if they are not, almost all children benefit from some sense of structure.
Routines help children become independent while learning to track and prioritize the most important things. You can grab our free printable routine chart here!
Yoga is great for kids and an amazing mindfulness practice to add to your routine. You can make it part of your morning routine or night relaxation.
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Cosmic Kids has tons of yoga videos for kids on YouTube, but we also love these cute yoga cards that make practicing yoga super easy (even with a toothbrush 🤦).
Mindfulness is about awareness, and one of the best ways to become more aware is to practice observation. And nature is a great teacher (as well as a great stress reliever)!
You may not be able to walk or play outside every day (although it’s great if you can), but here are two activities to add to your routine:
Timers are a caregiver’s secret weapon: You can use a timer to brush teeth, play before bed, read, and more. You can also use the timer for yoga and breathing exercises; Like other sensible routines here, timers help children establish a sense of time, structure, and independence in their lives.
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Affirmation is a positive statement of “I am” (I am good, I am useful, I am strong), while the intention is directed towards growth and the future (continue, work).
But it really doesn’t matter what you call them; These short statements will help your child grow in confidence and rewrite negative scripts that may already be in his head.
The trick to affirmations and intentions is consistency, which makes them perfect for mindfulness routines. We also love combining affirmations and intentions with essential oils and crystals (more on that below)!
It’s no surprise, but we love essential oils! Not only do they help adults with anxiety, stress, and sleep problems, but they help our entire family, including our children.
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As part of a gentle morning and night routine for kids, you can diffuse essential oils or rub them on (or, great!, do both). We have tons of great DIY recipes for kids in our Beyond Lavender book, but you can find tons more great mixes here.
Crystals are a great tool for teaching kids mindfulness in their routines because they are beautiful and fun to hold and play with (kids love crystals and we can’t blame them at all!!!).
We created this crystal kit for kids and it has a lot of information about each stone. But you don’t need a set. Here are some ways to use crystals as part of your mindfulness routine:
Chances are, you or your child already reads books every day. Adding a book or two to your routine is a very easy way to start thinking and practicing thinking in your own life. You can start with a book like I am peaceful or there is this beautiful Zen Pig book that we love!
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You also don’t need to read specific spirit books. It’s also good to just talk about what you just read. you can talk
Journaling isn’t necessarily writing, but if your child is old enough, it’s definitely a great activity. Journaling can also mean drawing or painting, or it can just mean talking about your day. You can even use flour to “talk” about things.
As you have noticed, many of these habits of mind can be layered, and this is especially true in gratitude. You can incorporate gratitude into journaling (“Here are 5 things I’m grateful for”) or yoga (say gratitude every time you try a new pose) or essential oils (every time you inhale the oil, list what you’re into). grateful) or breathing (“I breathe in gratitude, I breathe out negativity”).
Gratitude is also a great way to get through a difficult day; There is always something to be thankful for!
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What’s your favorite way to incorporate mindfulness into your kids’ routines? We’d love to hear from you in the comments below!
Hayley is the CEO of Whimsy + Wellness and the brains behind the business. He has a hand in all fields
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