Practicing Mindfulness this Summer

Phew! We’ve made it through another year! Oh, how we all could use time to recharge our bodies and minds. Our kids have gone through the wringer this year, with changing Covid protocols, school shootings, and other unpredictable events. These things quickly add up and take their toll on our mental health.

School is almost out, making this a good time to focus on recharging our bodies and minds. These upcoming summer months are a great time to revisit some mindfulness and self-care practices.  

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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One way to practice mindfulness is to start your day with a purpose. When you set an intention, it is more likely that your actions, words, and responses, especially during tough moments, will be more mindful and compassionate. This practice is best done first thing in the morning, before turning on screens or checking social media.

​Here are some additional 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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Self Care for Students
​​Help your students to care for themselves, as well, over summer break. When they observe you practicing self-care, they will be more likely to do the same. 

Students need to find creative ways to connect with friends, spend time outdoors, and relax.  Lastly, make sure they know how to reach someone if they need to talk or connect in times of distress or loneliness.  ​

Self Care for Parents
​As we prepare to part until the fall, remember that as parents we need to take care of ourselves before we can effectively care for our families.

Practice self-care and self-compassion. Remember to take breaks to relax throughout the day and week. Treat yourself to a good night's sleep and nourishing meals. Go outside to enjoy the sunshine - a 20 minute walk is a great way to do this.

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Reference numbers to have handy:
Crisis Text Line
Text “HELLO” to 741741

National Suicide Prevention Lifeline
1-800-273-TALK

​Starting July 16th, Dial 988 for
Mental Health Emergencies

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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. By being intentional and focusing on one thing at a time, you will see improved balance and happiness in your daily lives.  

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

Mental Health Websites:
www.nami.org - National Alliance on Mental Illness
www.nimh.nih.gov​ - National Institute of Mental Health
988 Suicide and Crisis Lifeline - Substance Abuse and Mental Health Services Administration (SAMHSA)
www.afsp.org - American Foundation for Suicide Prevention​

Mental Health Informational Flyers:

• Mental Health in Washington
• What is Telemental Health?
• Helping Children and Adolescents Cope With Traumatic Events
• My Mental Health: Do I Need Help?
• Warning Signs of Suicide

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