With the fresh school year approaching and the promise this new academic year holds, parents and students can sometimes feel overwhelmed from the endless “to do”, “to get”, and “to be ready” lists.  One thing we rarely place on the “got-to” list is to take some time out to just be.   With getting our kids not only back to school, but back to school safely, in taking the time to stop, pause, and be in the moment, one of the best safety devices can be easily tucked into their backpack.  Keeping a little out for the parents or caregivers is a pretty safe bet as well.

Kids need a way to cope especially with all the pressures at school from academics to peer influences as well as at home with family concerns, such as economic struggles, changes in the family structure, or sibling conflict.  This stress often leads to feelings of resistance, fear, and anxiety.

There is an easy to incorporate technique called mindfulness, which is the art of paying attention to life, on purpose.  Mindfulness practice is one way to assist kids of all ages in building healthy stress management skills.  It also has a positive impact on their health.  Researchers have shown that kids who were exposed to mindfulness demonstrate an increased ability to focus and maintain concentration, reduce symptoms of anxiety and depression and improve sleep quality, and reduce aggression.  Those who practice mindfulness report feeling more positive emotions and optimism, and seem more introspective than those who don’t.  Individuals who practice mindfulness are less aggressive, less oppositional toward teachers, and more attentive in class.

Mindfulness involves learning to stop, pause, re-center, and focus on breathing.  It gives the opportunity to redirect attention to what is happening in life in this very moment, without judging.  Learning mindfulness practices can be as simple as breath awareness, relaxation breathing, or mindful movement practices such as mindful walking, yoga, or tai chi

The first step is to become more aware of breathing.  Have your child take a deep breath in through the nose, and slowly out through the mouth. With each inhale say, “In” and with each exhale say, “Out.” One breath cycle is made up of one inhale and one exhale.  Do this in a series of three cycles.  The first cycle involves breathing in and then exhaling to let go of the past.  The next inhale and exhale is the one to be in the here and now.  The third set gives the chance to be open and ask now what?  Place hands on your lower abdomen for the first breath, belly for the second, and on your heart for the third to further help being here and in the moment and more focused on what is truly going on around by engaging all of the senses; sight, smell, vision, hearing, and touch.  By stopping and pausing without the TV, phone, I-pod, or DVD, everyone has the chance to be more aware of what is here and now and surrounding each of us and to just appreciate living in the moment.

Noticing your breathing is one of the fastest ways to bring your attention back to the present moment. Use this practice when your child is upset, everyone is rushing around to get out the door in the morning, or to help the body and mind prepare for restful sleep.  This is a wonderful way to be in the moment with your child. 

Teach this technique to your kids.  Gently tuck it into your child’s backpack; it’s just one more good thing to place in their tote that won’t add to the weight of their world. 

Lana M. Saal, M.S., Manager of BPS’ Employee Wellness program holds a Bachelor of Science degree in Nutrition, Master of Science degree in Health Education, and is currently pursuing her Doctorate in Educational Leadership.  She has over 25 years of health and wellness work-life experience and can be reached at Saal.Lana@BrevardSchools.org