Mindfulness for Summer

​School’s out, school’s out, teachers let the children out! Well, almost…

Oh, how we all could use time to reset. Our kids have gone through the wringer this year with so many changes and uncertainty. As parents, we’ve had to stay on our toes and stay positive for our kids. It’s all so exhausting!

Since February 2020, we never quite knew what would be around the bend as far as the virus, school, and guidelines. We started living day to day, week to week - often with something to be frustrated and worried about. Looking toward the future with our kids and school hasn’t been simple or certain. Many have felt overwhelmed and worried about kids falling behind in school and a growing concern for the quality of their mental health. As positive progress starts happening, the future will start to look bright and hopeful, but we may feel hesitant to admit it or accept it at first. 

This is where mindfulness comes into play. When you start to notice anxiety, worry, or other negative thoughts, try to turn your focus on your positives, because what we focus on, we feel.

The fall and another school year will be here only too soon, which is why this summer we need to focus on recharging our bodies and minds. Mindfulness practice is an excellent (and simple!) way to ground ourselves in a busy world, to stay fresh, and to simplify our lives. Who couldn’t use that? When you focus on right now, this very moment and not the past or what is coming up tomorrow (or even in the fall), you can be more open-minded, intentional, have gratitude and grace.

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Here are some great mindfulness exercises to try:

• Mindful Breathing: Sit comfortably or lie down on your back. Take slow, deep breaths, noticing your lungs expanding. Release the breath slowly. Repeat at least 4 more times. As you breath in and out, you can try imagining going up a hill and then back down a hill, swinging in slow-motion, or visualizing colors using Color Mindfulness.
• Mindful Observation: Step outside for a few moments. Focus on a flower, a cloud, or the trees in the distance. Notice only that item, as if it were the first time you’ve ever seen it.
• Mindful Awareness: Pay attention to what you are doing and focus on one task at a time - do not multi-task. Ever forget where you set your phone? It’s probably because you set it down while walking through the house to do something else.
• Mindful Listening: Listen without judgement or other influences. Listen to your child, your friend, your partner. Listen to nature.
• Mindful Immersion: Be fully present and immersed in what you are doing. Don’t think of the past or the future. Just the here and now.
• Mindful Appreciation: Find gratitude in and appreciation for every day things. These can be small things such as the smell of rain that watered your garden or the electricity that turns your coffee pot on in the morning.

Remember: the purpose of these mindful exercises is to be intentional and focus on one thing at a time. By doing so, you will see improved balance and happiness in your daily lives.

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Another great way to tool to keep yourself mindful this summer is Progressive Muscle Relaxation.

​The art of progressive muscle relaxation involves purposely tensing different muscle groups before relaxing again. This can help relieve tension in your body from the day's activities.

Start at the top of your body and move down one muscle at a time, tightening and relaxing each muscle as you think about them. Check out the chart to the left for more information and the one below for hints and tips.

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Summer is the perfect time to slow down and smell the roses, as the saying goes. Play that extra board game with your kids before bed. Jump on the trampoline with them after lunch. Take a walk with your partner at sunset. Notice the little things that bring you joy. Is that a new freckle on your daughter’s nose?

Be mindful. You, your family, and your mental health deserve it.
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Mindfulness websites, apps, and resources:
www.headspace.com
www.calm.com
www.smilingmind.com
www.mindfulnessdailyapp.com
Seattle Children's 5 Tips for Teaching Mindfulness to Children and Teens

This article was brought to you by Northshore Council's Mental Health Committee.