How Can My Family Master Mindfulness?
If you’ve passed a magazine rack lately, you’ve likely seen that mindfulness is all the rage right now. Experts in health and wellness are raving about the many benefits of mindfulness and how its principles can improve your family’s well-being. But what exactly is mindfulness, and how the heck do you practice it?
Teach your family these 8 tips to enjoy the benefits of mindfulness:
1. Understand what mindfulness is
The fancy definition of mindfulness is, “a state of mind that appreciates the flow of consciousness in real time and with acceptance.” Basically, it’s the idea that you accept your feelings in the present moment without judging yourself for them. Mindful thinking can be very helpful for children learning to manage tough emotions, teens who are worried about their futures, and adults who are bombarded with daily distractions.
2. Discover its benefits
Mindfulness has been practiced for thousands of years and its many benefits include:
Promoting mental & emotional well-being
Decreasing negative reactions
Enhancing physical health
Reducing stress and depression
Improving sleep
Enhancing concentration
Improving relationships
Promoting empathy and self-compassion
Increasing resiliency and positive risk-taking
3. Go easy on yourself
A core concept of mindfulness is to acknowledge what you are feeling from an objective viewpoint, and not judging yourself for having negative feelings. For example, if a mom is feeling at her wit’s end with her kids, she could practice mindfulness by calmly saying to herself, “I am feeling frustrated right now.” By acknowledging your feelings, you remind yourself that they are temporary, natural, and do not define your life.
4. Focus on the present
Those of us prone to anxiety tend to worry about the future, and those of us who struggle with depression often dwell on the past. Mindfulness invites you to focus all of your attention to the present moment, releasing negative feelings from past experiences or fears of the unknown. Practice grounding your thinking to the present moment by focusing on each of your senses.
Example:
I am seeing the clock tick
I am tasting an apple
I am smelling lavender oil
I am feeling the carpet beneath my feet
I am hearing my favorite song on the radio
5. Accept the emotions of others
Mindfulness is not only about being able to accept your emotions without judgement - it’s also about embracing the emotions of others without blaming or shaming them. If you feel that your teen is acting entitled because they cried when you took their car keys away, practice mindfulness by acknowledging their feelings, even if you don’t agree with their perspective.
Example:
“I understand you’re feeling sad that you can’t take the car out tonight. It’s ok to feel sad about it.”
6. Get in tune with your body
Bringing focus to your breathing and movement is a great way to stay in the present. Practice mindfulness through yoga, nature walks, and creative projects. Listen to music and pay attention to how your mood and body react to songs you hear. Reflect on each living cell and muscle group that compose the intricate systems of your living body. Tense and release your muscles and just take time to dwell on the gift of being alive.
7. Do it anytime & anywhere
Many mindfulness masters set aside 10 or more minutes a day to sit in a quiet place and use guided meditations from books or online videos. That’s a great thing to do, but you can also just take quick moments to yourself at any time to refocus your thinking. Whether you’re stressed at work, upset with a family member, or overjoyed by some great news, it’s never a bad time to close your eyes, become aware of your breathing, and acknowledge the present moment.
Need a few mindful minutes?
Click here to listen to a guided mindfulness practice. Written by
Dr. Daniella A. Davis
Your browser doesn't support HTML5 audio
Variations Psychology - Guided Mindfulness
8. Get a mindfulness mentor
*Please note: since the publishing of this blog, Variations Psychology has narrowed its focus to diagnostic testing and psychological evaluations. Our Doctors can evaluate whether you or your loved one have a diagnosis and guide you through the next steps in achieving your mental health or academic goals. While Variations does not offer counseling, our diagnostic evaluations allow us to refer patients to specialists who are best equipped to meet their needs. In addition, this link can guide you through a directory of therapists, psychiatrists, treatment centers, and support groups in your area.
Subscribe to our blog for a weekly article on topics that affect your life
The purpose of this article is to provide an overview of the highlighted topic. For a full consultation, assessment, and personalized treatment plan, schedule an appointment
with one of our specialists.
More about Variations Psychology
Variations Psychology is a group practice specializing in diagnostic testing to identify psychological conditions. Our primary focus is Educational Psychology, guiding families on beneficial pathways toward student success and training educators in effective strategies to maximize student potential.
Our comprehensive evaluations test for conditions that impact mental health and development such as ADHD, autism spectrum disorders, depression, anxiety, learning disorders, and developmental delays.
In addition to diagnostic services, we offer Independent Educational Evaluations (IEEs) of K-12 students to assess needs for accommodations in school and determine their appropriate placements. IEEs provide an objective second opinion on existing IEP and 504 Plans.
For K-12 and post-secondary students, we offer evaluations to assess needs for accommodations on standardized tests, college entrance exams (e.g. - SAT, ACT, AP Exams), and graduate and professional licensing exams (e.g. - MCAT, LSAT, GRE, CBEST, NCLEX, GMAT, CA Cosmetology Exam, CA Contractors State Licensing Exam, CA Bar Exam). Schedule your consultation to learn how our diagnostic services can support you and your family.
Variations Psychology is located in Newport Beach, CA and provides psychological testing to residents throughout Orange County and its surrounding areas including Newport Beach, Newport Coast, Irvine, Shady Canyon, Laguna Beach, Laguna Hills, Coto de Caza, Corona del Mar, Costa Mesa, Yorba Linda, Dana Point, Laguna Niguel, Aliso Viejo, Mission Viejo, Pelican Hill, Crystal Cove, Rancho Santa Margarita, San Clemente, Lake Forest, Huntington Beach, Sunset Beach, Seal Beach, and more.
References:
Adams, S. & Lane, J. (2016). What is Mindfulness. Penn State University. Retrieved online: http://prowellness.vmhost.psu.edu/wp-content/uploads/Mindfulness-in-the-Classroom_Adams.pdf
Bluth, K. & Eisenlohr-Moul, T. (2017). Response to a mindful self-compassion in teens: A within-person association of mindfulness, self-compassion, and emotional well-being outcomes. Journal of Adolescence. Vol. 57, pp. 108-118. doi: 10.1016/j.adolescence.2017.04.001
Bluth, K. Roberson, P.N.E., & Gaylord, S.A. (2015). A Pilot Study of a Mindfulness Intervention for Adolescents and the Potential Role of Self-Compassion in Reducing Stress. Explore. Vol. 11, issue 4, pp. 292-295. https://doi.org/10.1016/j.explore.2015.04.005
Davis, D. A. (2018).The Effects of Mindfulness on Stress and Overall Well-Being in a Latina/o Population. The Chicago School of Professional Psychology. Irvine, CA
Greco, L.A. & Hayes, S. C. (2008). Acceptance and Mindfulness Treatments for Children and Adolescents. New Harburger Publications. Retrieved online: https://books.google.com/books?hl=en&lr=&id=cgjm98t9KDUC&oi=fnd&pg=PR9&dq=promoting+mindfulness+in+teens&ots=0XSEpVmyxg&sig=JBqiUhE1ikKIR_gC9IqBN9P1DO0#v=onepage&q=promoting%20mindfulness%20in%20teens&f=false
RaisingChildren.net.au. (2016). Mindfulness. Retrieved online: https://raisingchildren.net.au/pre-teens/mental-health-physical-health/about-mental-health/mindfulness
Semple, R.J., Lee, J., Rosa, D. & Miller, F. (2010). A Randomized Trial of Mindfulness-Based Cognitive Therapy for Children: Promoting Mindful Attention to Enhance Social-Emotional Resiliency in Children. Journal of Child and Family Studies Vol 19, issue 2, pp. 218-229. https://doi.org/10.1007/s10826-009-9301-y
Shinn. M.M. (2018). 6 Tips to Prepare for Your Teen’s Independence. Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/6-tips-to-prepare-for-your-teens-independence
Shinn. M.M. (2018). ADHD or Just Kids Being Kids? Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/adhd-or-just-kids-being-kids
Shinn. M.M. (2019). How Do I Love Me? Let Me Count the Ways: 10 Tips for Self-Love This Valentine’s Day. Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/10-tips-for-self-love-this-valentines-day
Shinn. M.M. (2018). Life Success – Is It About Persistence or Following Your Passion? Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/life-success-is-it-about-persistence-or-following-your-passion
Taylor, M. (2017). Mindfulness Tips for Teens. Children’s Hospital of Orange County. Retrieved online: https://blog.chocchildrens.org/teaching-mindfulness-tips-teens/
Vahagn, V. (2018). My light [Recorded by Melvin Lee Davis]. Music chapter II (Joni) [CD]. California, USA & Yerevan, Armenia: Bassment Productions.
Zerbo, E., Schlechter, A., Desai, S., Levounis, P. (2016). Becoming Mindful: Integrating Mindfulness into Your Psychiatric Practice. American Psychiatric Association Publishing. Retrieved online: https://books.google.com/books?hl=en&lr=&id=u-VGDQAAQBAJ&oi=fnd&pg=PA1&dq=what+is+mindfulness&ots=UH_gIjeS4a&sig=OoNoTBF85clOWq6s0wQyMmysTSk#v=onepage&q=what%20is%20mindfulness&f=false
How to Cite This Blog Article:
Shinn. M.M. (2019). How Can My Family Master Mindfulness? Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/how-can-my-family-master-mindfulness