Aren’t they too young for mindfulness? Helping your toddler to find ways to calm
Mindfulness approaches help us to focus on the moment and can help us to feel calmer, be more self-aware and choose how to respond to our thoughts and feelings.[1] These techniques might be helpful for you, especially when life is busy, but have you ever thought of teaching your toddler some mindfulness techniques?
Researchers are becoming increasingly interested in finding out more about how learning mindfulness techniques together can support both parents and children.
Psychotherapists and psychologists from the University of Amsterdam investigated a programme which taught parents and toddlers mindfulness. The parents completed the first sessions without their child, then they completed sessions together.
They found that the study had benefits for parents and children, with toddlers showing ‘improvements in child dysregulation’ – this means they showed less anxious, depressed or aggressive behaviour.[2]
The parents and children in this study had been identified as having difficulties co-regulating. However, the findings suggest mindfulness might support both toddlers and parents to feel calmer and less stressed, even if they don’t have difficulties co-regulating.
One of the most important ways that you will teach your toddler mindfulness is by modelling it yourself.[3]
You might start by learning some simple techniques yourself, and commenting as you use these techniques. This could be as easy as pausing and saying something like, “I’m going to take a deep breath to help my body feel calm,” or “I'm going to walk round the garden, then I’ll be ready to think.”
You could use a pinwheel or bubbles to practice blowing using long deep breaths, then short quick breaths. Then comment on how the different breaths made you feel, and give your toddler time to comment too.
Using a pinwheel or bubbles helps your toddler to explore their breathing and think about how it makes them feel while also having a very visual way of seeing the impact.
Your toddler might struggle to remember these techniques when they are upset or angry, but they might copy you, if you use them during these times. Spending time practising when everyone is calm will give them a variety of ideas they can use as they grow, and over time they will be able to rely on mindful actions to help when they are feeling emotional.
References:
[1] Mind (n.d.). Mindfulness. Available here.
[2] Potharst, E.S., Zeegers, M., & Bogels, S.M. (2018). Mindful with your toddler group training: Feasibility, acceptability, and effects on subjective and objective measures. Mindfulness, 12, 489-503.
[3] Gelles, D. (n.d.). Mindfulness for children. New York Times. Available here.