# data[].attributes.attachment_link.title
Melting Exercise - Learn To Destress | Guided Meditation For Kids | Breathing Exercises | GoNoodle

# data[].attributes.attachment_link.authors[].name
University of California Television (UCTV)

# data[].attributes.attachment_link.title
The Neuroscience of Meditation, Mindfulness, and Compassion

# data[].attributes.attachment_link.readable_text
Recommended Readings for our Community

June 2024 article references added to the AMRA library. Members have full access to the AMRA reference library spanning 1960-2024. Online article access is controlled solely by journal publishers and open access policies and is not controlled by AMRA.

Amaral, C. C., Fernandez, M. dos S., Chisini, L. A., Boscato, N., Jansen, K., & Goettems, M. L. (2024). Sleep hygiene measures combined with mindfulness meditation in the management of sleep bruxism in children: A randomized controlled clinical trial. International Journal of Paediatric Dentistry.

Arthur-Cameselle, J. N., & Keeler, L. A. (2024). Effects of Brief Mindfulness Training on Basketball Free-Throw Shooting Performance Under Pressure: A Randomized Controlled Trial of Dosage Response. Journal of Clinical Sport Psychology.

Fan, X.-F., Peng, J.-Y., Zhang, L., Hu, Y.-L., Li, Y., Shi, Y., & Zhang, T.-M. (2024). The impact of mindfulness therapy combined with mentalization-based family therapy on suicidal ideation in adolescents with depressive disorder: Randomized intervention study. Annals of General Psychiatry.

Hanley, A. W., Wilson Zingg, R., Smith, B., Zappa, M., White, S., Davis, A., Worts, P. R., Culjat, C., & Martorella, G. (2024). Mindfulness in the Clinic Waiting Room May Decrease Pain: Results from Three Pilot Randomized Controlled Trials. Journal of Integrative and Complementary Medicine.

Kander, T. N., Lawrence, D., Fox, A., Houghton, S., & Becerra, R. (2024). The influence of app-based mindfulness training on the dorsolateral prefrontal cortex during an attentional control task: A fNIRS driven pilot study. Journal of Affective Disorders Reports.

# data[].attributes.attachment_link.title
American Mindfulness Research Association - Home

# data[].attributes.attachment_link.description
June 2024 article references added to the AMRA library. Members have full access to the AMRA reference library spanning 1960-2024. Online article access is controlled solely by journal publishers and open access policies and is not controlled by AMRA. Amaral, C. C., Fernandez, M. dos S., Chisini, L.

# data[].attributes.attachment_link.title
Loveland Community Yoga | Move- Breath- Connect

# data[].attributes.attachment_link.description
Loveland Community Yoga offers expert-led yoga and fitness classes, wellness programs, and teacher training in Loveland, CO. Serving Northern Colorado, promoting mindfulness, self-care, and holistic well-being through movement, breath, and community.

# data[].attributes.attachment_link.title
Balloon (Peace Out: Guided Meditation for Kids) | Cosmic Kids

# data[].attributes.attachment_link.title
How Can Mindfulness Help Parents Manage Stress Effectively? - Childhood Education Zone

# data[].attributes.attachment_link.title
Be the Pond | Mindfulness for Kids | Cosmic Kids Zen Den

# data[].attributes.attachment_link.title
The Body Scanner! Mindfulness for Children

# data[].attributes.attachment_link.title
The 5-4-3-2-1 Method: A Grounding Exercise to Manage Anxiety

# data[].attributes.attachment_link.title
EFT Tapping: The Psychology Behind Tapping Therapy

# data[].attributes.attachment_link.description
EFT tapping is versatile as a supplement to existing therapeutic interventions. See here how to apply it in your practice.

# data[].attributes.attachment_link.title
Rachel Edwards: Licensed Professional Counselor - Longmont, CO

# data[].attributes.attachment_link.description
is a Licensed Professional Counselor in Longmont, CO; specializes in

# data[].attributes.attachment_link.readable_text
In her current work, she is exploring meditation's effects on the brains of clinically depressed patients, a group for whom studies have shown meditation to be effective. Working with patients selected and screened by Shapero, Desbordes is performing functional magnetic resonance imaging scans before and after an eight-week course in mindfulness-based cognitive therapy, or MBCT.

During the scans, participants complete two tests, one that encourages them to become more aware of their bodies by focusing on their heartbeats (an exercise related to mindfulness meditation), and the other asking them to reflect on phrases common in the self-chatter of depressed patients, such as "I am such a loser," or "I can't go on." After a series of such comments, the participants are asked to stop ruminating on the phrases and the thoughts they trigger. Researchers will measure how quickly subjects can disengage from negative thoughts, typically a difficult task for the depressed.

The process will be repeated for a control group that undergoes muscle relaxation training and depression education instead of MBCT. While it's possible that patients in the control part of the study also will have reduced depressive symptoms, Desbordes said it should occur via different mechanisms in the brain, a difference that may be revealed by the scans. The work, which received funding from the National Center for Complementary and Integrative Health, has been underway since 2014 and is expected to last into 2019.

Desbordes said she wants to test one prevalent hypothesis about how MBCT works in depressed patients: that the training boosts body awareness in the moment, called interoception, which, by focusing their attention on the here and now, arms participants to break the cycle of self-rumination.

"We know those brain systems involved with interoception, and we know those involved with rumination and depression. I want to test, after taking MBCT, whether we see changes in these networks, particularly in tasks specifically engaging them," Desbordes said.

Desbordes is part of a community of researchers at Harvard and its affiliated institutions that in recent decades has been teasing out whether and how meditation works.

In the 1970s, when transcendental meditation surged in popularity, Herbert Benson, a professor at Harvard Medical School and what was then Beth Israel Hospital, explored what he called "The Relaxation Response," identifying it as the common, functional attribute of transcendental meditation, yoga, and other forms of meditation, including deep religious prayer. Benson described this response - which recent investigators say is not as common as he originally thought - as the opposite of the body's adrenalin-charged "fight or flight" response, which was also identified at Harvard, by physiologist Walter Cannon Bradford in 1915.

Other MGH researchers also are studying the effects of meditation on the body, including Sara Lazar, who in 2012 used fMRI to show that the brains of subjects thickened after an eight-week meditation course. Work is ongoing at MGH's Benson-Henry Institute; at HMS and Brigham and Women's Hospital's Osher Center for Integrative Medicine; at the Harvard-affiliated Cambridge Health Alliance, where Zev Schuman-Olivier directs the Center for Mindfulness and Compassion; and among a group of nearly a dozen investigators at Harvard and other Northeastern institutions, including Desbordes and Lazar, who are collaborating through the Mindfulness Research Collaborative.

Among the challenges researchers face is defining mindfulness itself. The word has come to describe a meditation-based practice whose aim is to increase one's sense of being in the present, but it has also been used to describe a nonmeditative state in which subjects set aside their mental distractions to pay greater attention to the here and now, as in the work of Harvard psychologist Ellen Langer.

Another challenge involves sorting through the many variations of meditative practice.

Recent scientific exploration has largely focused on the secular practice of mindful meditation, but meditation is also a component of several ancient religious traditions, with variations. Even within the community practicing secular mindful meditation, there are variations that may be scientifically meaningful, such as how often one meditates and how long the sessions are. Desbordes herself has an interest in a variation called compassion meditation, whose aim is to increase caring for those around us.

Amid this variation, an eight-week mindfulness-based stress reduction course developed in the 1970s by Jon Kabat-Zinn at the University of Massachusetts Medical Center has become something of a clinical and scientific standard. The course involves weekly two- or 2½-hour group training sessions, 45 minutes of daily work on one's own, and a daylong retreat. The mindfulness-based cognitive therapy used in Desbordes' current work is a variation on that program and incorporates elements of cognitive behavioral therapy, which involves talk therapy effective in treating depression.

Ultimately, Desbordes said she's interested in teasing out just what in mindful meditation can work against depression. If researchers can identify what elements are effective, the therapy may be refined to be more successful. Shapero is also interested in using the study to refine treatment. Since some patients benefit from mindfulness meditation and some do not, he'd like to better understand how to differentiate between the two.

"Once we know which ingredients are successful, we can do more of that and less, maybe, of the parts that are less effective," Desbordes said.
Research funding includes the National Center for Complementary and Integrative Health. For more information about the Mindfulness & Meditation program at Harvard University, visit its website.

# data[].attributes.attachment_link.title
Harvard researchers study how mindfulness may change the brain in depressed patients

# data[].attributes.attachment_link.description
Researchers at Massachusetts General Hospital and Harvard Medical School are examining how mindfulness meditation may change the brain in depressed patients.

# data[].attributes.attachment_link.readable_text
If you've done your "downward dog" yoga pose today, you're probably feeling more relaxed. Regardless of your level of yoga expertise, if you're practicing regularly, you can feel better from head to toe.

Yoga offers physical and mental health benefits for people of all ages. And, if you're going through an illness, recovering from surgery or living with a chronic condition, yoga can become an integral part of your treatment and potentially hasten healing.

A yoga therapist can work with patients and put together individualized plans that work together with their medical and surgical therapies. That way, yoga can support the healing process and help the person experience symptoms with more centeredness and less distress.

1. Yoga improves strength, balance and flexibility.

Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength.

Try it: Tree Pose
Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one minute.

2. Yoga helps with back pain relief.

Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.

Try it: Cat-Cow Pose
Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching.

3. Yoga can ease arthritis symptoms.

Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies.

4. Yoga benefits heart health.

Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga.

Try it: Downward Dog Pose
Get on all fours, then tuck your toes under and bring your sitting bones up, so that you make a triangle shape. Keep a slight bend in your knees, while lengthening your spine and tailbone.

5. Yoga relaxes you, to help you sleep better.

Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep.

Try It: Legs-Up-the-Wall Pose
Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes.

6. Yoga can mean more energy and brighter moods.

You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga.

7. Yoga helps you manage stress.

According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.

Try It: Corpse Pose (Savasana)
Lie down with your limbs gently stretched out, away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes.

8. Yoga connects you with a supportive community.

Participating in yoga classes can ease loneliness and provide an environment for group healing and support. Even during one-on-one sessions loneliness is reduced as one is acknowledged as a unique individual, being listened to and participating in the creation of a personalized yoga plan.

9. Yoga promotes better self-care.

Scientific Research on Yoga Benefits

The U.S. military, the National Institutes of Health and other large organizations are listening to - and incorporating - scientific validation of yoga's value in health care.

Numerous studies show yoga's benefits in arthritis, osteopenia, balance issues, oncology, women's health, chronic pain and other specialties.

# data[].attributes.attachment_link.description
If you've done your "downward dog" yoga pose today, you're probably feeling more relaxed. Regardless of your level of yoga expertise, if you're practicing regularly, you can feel better from head to toe. Yoga offers physical and mental health benefits for people of all ages.

# data[].attributes.attachment_link.title
Emotion-Focused Therapy Boulder | Stride Forward Counseling

# data[].attributes.attachment_link.description
Online Emotion-Focused Therapy (EFT) in Boulder. Our therapists help individuals identify and navigate their emotional experiences. Serving all of Colorado.

# data[].attributes.attachment_link.description
Heather Schulte is a therapist in Colorado specializing in college & graduate student mental health, life transitions, medical professionals’ mental health, peak performance, pregnancy, perinatal, postpartum mental health, and women’s issues.

# data[].attributes.attachment_link.title
Tapping for Kids with Alison - Tapping to Start Your Day

# data[].attributes.attachment_link.title
Fun Yoga for Kids | Easy Poses to Build Focus & Flexibility at Home

# data[].attributes.attachment_link.authors[].name
Triple A Readers 📚 Kids Read-Aloud Books 📚

# data[].attributes.attachment_link.title
📚 Kids Read-Aloud Book 📚 The Feelings Monsters By Emily Hartmann.

# data[].attributes.attachment_link.title
Brain Basics: All about anxiety (for kids) Part 2 - Your brain

# data[].attributes.attachment_link.title
A calming Tapping exercise with Winky from the Peaceful Heart Network

# data[].attributes.attachment_link.title
Anger Management Techniques For Kids - Strategies To Calm Down When Your Temper Rises

# data[].attributes.attachment_link.title
7-Minute Emotion Regulating Activity To Help Kids Calm Down! [with mindful breathing techniques]

# data[].attributes.attachment_link.title
Take A Breather! 4 Minute Box Breathing Activity To Calm Nerves and Ease Anxiety For Kids

# data[].attributes.attachment_link.title
Rainbow Relaxation: Mindfulness for Children

# data[].attributes.attachment_link.title
7 Science-Based Benefits of Yoga That You Should Know

# data[].attributes.attachment_link.title
Learn To Bring Down Stress | Guided Meditiation For Kids | Breathing Exercises | GoNoodle

# data[].attributes.attachment_link.title
Grounding Techniques For Kids - Grounding Exercises For Anxiety And Other Big Emotions

# data[].attributes.attachment_link.title
At Home Yoga for Kids w/ PAW Patrol, Bubble Guppies & Team Umizoomi 🧘‍♀️ Noggin | Nick Jr.

# data[].attributes.attachment_link.title
Belly Breathing: Mindfulness for Children

# data[].attributes.attachment_link.title
Daily Calm | 10 Minute Mindfulness Meditation | Be Present

# data[].attributes.attachment_link.title
Neuroimaging study suggests mindfulness meditation lowers sensory gating

# data[].attributes.attachment_link.description
A new study finds that mindfulness meditators are more likely to report feeling a touch - even when none occurs - and that this sensitivity is linked to altered brain rhythms.

# data[].attributes.attachment_link.title
Healing Trauma Sleep Meditation | Mindful Movement

# data[].attributes.attachment_link.title
How Forgiveness Changes You and Your Brain

# data[].attributes.attachment_link.description
The three systems of the brain involved in forgiveness can improve our well-being in other areas of life.

# data[].attributes.attachment_link.title
Cognitive Fusion and Defusion in ACT (Acceptance & Commitment Therapy)

# data[].attributes.attachment_link.title
Bubble Bounce! Mindfulness for Children (Mindful Looking)

# data[].attributes.attachment_link.title
Butterfly Hug! 6-Minute Self-Soothing Meditation For Children Using The Butterfly Hug Technique.

# data[].attributes.attachment_link.title
Silly to Calm: Quick kids yoga movement break complete with dancing and breathing.

# data[].attributes.attachment_link.description
The ultimate guide to the research on the effects of mindfulness and meditation for our health, psyche, and overall quality of life.

# data[].attributes.attachment_link.readable_text
Mindfulness meditation can improve both mental and physical health.

Cite This Article

American Psychological Association. (2019, October 30). Mindfulness meditation: A research-proven way to reduce stress. https://www.apa.org/topics/mindfulness/meditation

People have been meditating for thousands of years, often as part of a spiritual practice. But in more recent years, mindfulness has become a popular way to help people manage their stress and improve their overall well-being - and a wealth of research shows it's effective. Psychologists have found that mindfulness meditation changes our brain and biology in positive ways, improving mental and physical health.

What is mindfulness meditation?

Meditation can be defined in many ways. But a simple way to think of it is training your attention to achieve a mental state of calm concentration and positive emotions.

Mindfulness is one of the most popular meditation techniques. It has two main parts: attention and acceptance.

The attention piece is about tuning into your experiences to focus on what's happening in the present moment. It typically involves directing your awareness to your breath, your thoughts, the physical sensations in your body and the feelings you are experiencing. The acceptance piece involves observing those feelings and sensations without judgment. Instead of responding or reacting to those thoughts or feelings, you aim to note them and let them go.

Mindfulness classes and mindfulness-based therapies provide the tools to put those concepts into practice. Such programs might include breathing exercises, yoga and guided lessons to help you become aware of your body sensations, thoughts and feelings.

Much of the research on mindfulness has focused on two types of interventions:

Mindfulness-based stress reduction (MBSR) is a therapeutic intervention that involves weekly group classes and daily mindfulness exercises to practice at home, over an 8-week period. MBSR teaches people how to increase mindfulness through yoga and meditation.

Mindfulness-based cognitive therapy (MBCT) is a therapeutic intervention that combines elements of MBSR and cognitive behavioral therapy (CBT) to treat people with depression.

Researchers reviewed more than 200 studies of mindfulness among healthy people and found mindfulness-based therapy was especially effective for reducing stress, anxiety and depression. Mindfulness can also help treat people with specific problems including depression, pain, smoking and addiction. Some of the most promising research has looked at people with depression. Several studies have found, for example, that MBCT can significantly reduce relapse in people who have had previous episodes of major depression. What's more, mindfulness-based interventions can improve physical health, too. For example, mindfulness may reduce pain, fatigue and stress in people with chronic pain. Other studies have found preliminary evidence that mindfulness might boost the immune system and help people recover more quickly from cold or flu.

How mindfulness works

How could simply tuning into your thoughts and feelings lead to so many positive outcomes throughout the body? Researchers believe the benefits of mindfulness are related to its ability to dial down the body's response to stress.

Chronic stress can impair the body's immune system and make many other health problems worse. By lowering the stress response, mindfulness may have downstream effects throughout the body.

Psychological scientists have found that mindfulness influences two different stress pathways in the brain, changing brain structures and activity in regions associated with attention and emotion regulation. Scientists are also beginning to understand which elements of mindfulness are responsible for its beneficial effects. In a review of meditation studies, psychology researchers found strong evidence that people who received MBCT were less likely to react with negative thoughts or unhelpful emotional reactions in times of stress. They also found moderate evidence that people who participated in MBCT or MBSR were better able to focus on the present and less likely to worry and to think about a negative thought or experience over and over.
[Related: 6 mental health tips psychologists use]
How to get started

Ready to give it a try? Learning mindfulness is easier than ever. Mindfulness classes and interventions are widely available in settings including yoga centers, athletic clubs, hospitals and clinics, though the classes can vary in their approach. Find a therapist trained in MBSR or MBCT - interventions that have the most evidence of benefits.

A number of mindfulness-based interventions are now available online or through smartphone apps as well, although more long-term research is needed to explore how they affect the body and the brain. Still, early studies have found that online mindfulness-based interventions can have a positive effect on mental health.

It can take a little while for mindfulness meditation to feel natural and to become a part of your regular routine. But with practice, you may discover a powerful tool for relieving stress and improving well-being.

Thanks to psychologists J. David Creswell, PhD, and Bassam Khoury, PhD, who assisted with this article.

References

The Meeting of Meditative Disciplines and Western Psychology: A Mutually Enriching Dialogue Walsh, et. al., American Psychologist 2006

Mindfulness-Based Therapy: A Comprehensive Meta-Analysis Khoury, B., et. al. Clinical Psychology Review, 2013

Mindfulness-Based Interventions for Psychiatric Disorders: A Systematic Review and Meta-Analysis Goldberg, S.B., et. al. Clinical Psychology Review, 2018

Mindfulness Interventions Creswell, J.D., Annual Review of Psychology, 2017

Mindfulness Training and Physical Health: Mechanisms and Outcomes Creswell, J.D., et. al., Psychosomatic Medicine, 2019

Mindfulness and Cognitive-Behavioral Interventions for Chronic Pain: Differential Effects on Daily Pain Reactivity and Stress Reactivity Davis, M.C., et. al., Journal of Consulting and Clinical Psychology, 2015

Mindfulness Meditation and The Immune System: A Systematic Review of Randomized Controlled Trials Black, D.S., et. al. Annals of the New York Academy of Sciences, 2016

Meditation or Exercise for Preventing Acute Respiratory Infection: A Randomized Controlled Trial Barrett, B., et. al., Annals of Family Medicine, 2012

The Neuroscience of Mindfulness Meditation Tan, Y.-Y., et. al., Nature Reviews Neuroscience, 2015

How Do Mindfulness-Based Cognitive Therapy and Mindfulness-Based Stress Reduction Improve Mental Health and Wellbeing? A Systematic Review and Meta-Analysis of Mediation Studies Gu, J., et. al. Clinical Psychology Review, 2015

Effectiveness of Online Mindfulness-Based Interventions in Improving Mental Health: A Review and Meta-Analysis of Randomised Controlled Trials Spijkerman, M.P.J., et. al., Clinical Psychology Review, 2016

Recommended Reading

Six Things Psychologists are Talking About

The APA Monitor on Psychology ® sister e-newsletter offers fresh articles on psychology trends, new research, and more.

Speaking of Psychology

Subscribe to APA's audio podcast series highlighting some of the most important and relevant psychological research being conducted today.
Subscribe to Speaking of Psychology and download via:
Apple

Spotify

# data[].attributes.attachment_link.title
Mindfulness meditation: A research-proven way to reduce stress

# data[].attributes.attachment_link.description
Psychologists have found that mindfulness meditation changes our brain and biology in positive ways, improving mental and physical health.

# data[].attributes.attachment_link.title
Hand on Heart Anxiety Reduction Technique

# data[].attributes.attachment_link.title
Introduction to 5-4-3-2-1 and Skill Practice

# data[].attributes.attachment_link.title
5, 4, 3, 2, 1 - a simple grounding exercise to calm anxiety - Calm Blog

# data[].attributes.attachment_link.description
Anxiety derailing your day? Get to know the 5, 4, 3, 2, 1 grounding method - a simple exercise for calming the mind that can alleviate anxiety in minutes.

# data[].attributes.attachment_link.readable_text
A brief thought about paying the electricity bill could spiral into worries about money or work and take your mind off the meditation.

Remember: having a totally blank mind is not the goal of meditation. It's OK if a thought intrudes - just gently try to shift your focus back to your breath.

If your mind wanders off 10 times during a meditation, bring it back to the breath 10 times.

# data[].attributes.attachment_link.title
How to meditate for beginners - Mental wellbeing tips - Every Mind Matters

# data[].attributes.attachment_link.description
A brief thought about paying the electricity bill could spiral into worries about money or work and take your mind off the meditation. Remember: having a totally blank mind is not the goal of meditation. It's OK if a thought intrudes - just gently try to shift your focus back to your breath.

# data[].attributes.attachment_link.description
Explore the benefits of self-compassion practices. Foster self-love, resilience, and positivity with these guided exercises.

# data[].attributes.attachment_link.title
10 MIN Guided Meditation To Clear Your Mind & Start New Positive Habits

# data[].attributes.attachment_link.description
Practicing mindfulness through meditation or other techniques improves both mental and physical health. Follow these tips to get started now.

# data[].attributes.attachment_link.title
Neurobiological Changes Induced by Mindfulness and Meditation: A Systematic Review

# data[].attributes.attachment_link.description
Background and Objectives: Meditation and mindfulness, rooted in ancient traditions, enhance mental well-being by cultivating awareness and emotional control. It has been shown to induce neuroplasticity, increase cortical thickness, reduce amygdala…

# data[].attributes.attachment_link.readable_text
And that matters because parenting is often stressful. Diapers to be changed, food to be prepared, worries about whether you're doing it right. You want to find a way through all the frustrating moments and be a parent who is there for your child, no matter what.

How Can Mindfulness Help?

Mindfulness is one strategy that can reduce the stress of being a parent. Mindfulness is a way of being. Practicing mindfulness means paying attention to what's happening in the moment and accepting those experiences and feelings without judgment. What does that look like in the everyday life of a parent?
Here are five ways¹ to be mindful as you go about your day.
1. Listen to your child with your full attention.

Sometimes it seems like all we do is listen to our child! But it's easy to be so focused on our own goals (like getting out of the house on time, getting dinner on the table, answering a friend's text) that we miss what our children are really trying to say. I don't want you to leave because I love you so much! Or, I'm tired of being stuck in the stroller. Listening with full attention helps you understand and respond to your child's needs. Try a mindfulness activity designed to support listening with full attention.

2. Accept your child (and yourself) without judgment.

Parenthood is exhausting. There will be many moments when you judge your child (or yourself) harshly. Why do we have to have a battle every time we ___ (Put on a jacket. Eat carrots. Ride in the car seat.)? Why did I yell when I know that does absolutely no good, ever? Acceptance of all feelings, even the negative ones, is important. If you can acknowledge a feeling without being overwhelmed by it, you can respond with patience, rather than react out of frustration and anger.

Knowing what to expect from your child from birth to 3 years old can help you accept her feelings and behavior with more understanding. To learn more, check out developmental milestones here.

3. Imagine your child's feelings and match your response.

This strategy asks you to imagine how your child might be feeling during a difficult moment. Your 2- year-old can't find his blankie and it's time for bed! Tears and tantrums are up next! When you stop to imagine how your child is feeling, you can respond with love and compassion. Learn more about how you can support your child's social-emotional skills here.

4. Manage your own feelings and reactions.

Mindfulness does not mean parents never get frustrated or angry. It does mean pausing before reacting in stressful situations. Young children don't know how to manage their feelings yet. If you can be calm when your child is not, she learns that she can depend on you during even her toughest moments.

How do you stay calm in the midst of a baby's crying, or a toddler's defiance? The first thing to do is-nothing. Pause for a moment and take a few deep breaths. This helps calm the body and clear the mind. Need some help? Try this activity and see if it works for you.

5. Show compassion for yourself and your child.

Sometimes when young children are very upset, we forget how hard and overwhelming it can be to be so small. Thinking about a situation from a child's point-of-view helps you respond with compassion. You really hate being buckled into your car seat! Hang on, we're almost there. Parents also deserve compassion themselves. Instead of judging and blaming ourselves, we can stop to realize that everyone struggles and these feelings are normal. Self-compassion means recognizing that parenting is a process of learning. If your first approach didn't work the way you wanted, try something else the next time. Many people have very little experience being kind to themselves. Here's how to get started.

Mindfulness Activity: COAL-Curiosity, Openness, Acceptance, and Love

Take a few deep breaths.

Bring a soft gaze to your child. Look carefully and pay close attention to what you see without judging. Wait patiently for your child to initiate a connection. What expressions does she make? What movements does she make? What sounds or words does she use? Notice where she is directing her attention.

Watch closely and wonder what your child is expressing. When he initiates a connection, respond to him with warm support and notice how this feels for you. Wait again, and watch closely through several more back-and-forth interactions, until your child indicates he is ready to end the activity.

Mindfulness Activity: 4, 5, 6 Breathing

Deep, belly breathing is a great way to restore calm when we are feeling stressed.

1. Take a deep inhale down into your belly and a full exhale through the mouth.

2. Now breathe in through your nose for a count of four.

3. Hold your breath for a count of five.

4. Breathe out for a count of six.

5. Repeat this deep breathing three times.

Notice how you feel-physically and emotionally-after breathing deeply.

Mindfulness Activity: Practicing Self-Compassion

Take a moment in your day to practice self-compassion. This activity is especially useful in a moment of stress, or when you notice self-criticism coming to the surface.

1. Take a deep breath and a long slow exhale

2. Acknowledge and name the emotion you are feeling

3. Notice how your body feels-is there any tightness or discomfort? Where?

4. Now, place one or both hands on your heart

5. Take a deep breath and a long slow exhale

6. Intentionally bring kindness to yourself.

7. If it helps, imagine this kindness as a soft golden light that fills your chest. If this is difficult, imagine how you might comfort a dear friend who is suffering and turn that nurturing support toward yourself.

8. Take a few deep breaths with your hand on your heart

9. Relax and open your eyes

Share on social media!

Citations

1. Duncan, L. G., Coatsworth, J. D., & Greenberg, M. T. (2009). A model of mindful parenting: Implications for parent-child relationships and prevention research. Retrieved from University of California San Francisco https://escholarship.org/uc/item/6dn678zt

2. Siegel, D. (2007). The mindful brain: Reflection and attunement in the cultivation of well-being. New York, NY: W.W.Norton & Company, Inc.

Learn More

ZERO TO THREE's work on the role of mindfulness in early childhood education is just beginning! You can watch for updates at www.zerotothree.org/mindfulness.

# data[].attributes.attachment_link.description
By Maria Gehl, Kathy Kinsner, and Rebecca Parlakian Is Parenting Stressful? Ask a Parent. Almost 3 out of 4 parents said parenting was their biggest challenge, according to Tuning In, ZERO TO THREE'S parent survey. Less than half of parents (48%) reported getting the support they need when they were overwhelmed.

# data[].attributes.attachment_link.readable_text
Cynthia Braun remembers all too well what weekday mornings used to be like at her house. Since her husband had to leave early for work, it was up to Braun, a pediatrician with a practice in Pleasantville, New York, to get Anika and Devon, then 6 and 3, up and dressed, give them breakfast, pack their lunches and get them to preschool. "Our morning routine just was just a lot of work," she says. "Nobody was doing what they were supposed to be doing. They couldn't care less about the time, while I was running around like a chicken with my head cut off trying to get everything done."

It's a familiar scenario for a lot of parents with school-age kids. And for parents of kids with issues like ADHD, transition times like getting to school or moving from one activity to another can be especially difficult. Another mom, Sandy Isaac, says that when not one but both of her kids, then 8 and 4, were diagnosed with ADHD, it was a lot to take in. She realized things at home had to change.

Both Braun and Isaac enrolled in Dr. Mark Bertin's mindfulness-based parenting class. "I felt like I was not being as good a parent as I wanted to be and I wanted to figure out if mindfulness could give me a better perspective and some strategies to implement," says Braun.

Related: School Mornings Without the Stress

Overwhelmed parents

Dr. Bertin, a developmental pediatrician who specializes in treating kids with issues like ADHD, autism and learning disabilities, says in general he runs a pretty traditional medical practice. But he's been a practitioner of mindfulness for nearly 20 years. In 2007, he began offering Mindfulness-Based Stress Reduction Classes for parents of kids with and without special challenges. "Often when you have a kid with ADHD," he says, "you have a very stressful family situation and I think one of the things that happens is that things get very focused on helping the children, which is fine except that the parents get stressed and overwhelmed."

The largest section of Dr. Bertin's book, The Family ADHD Solution, is devoted to mindfulness for parents because, he says, "parenting in general, but especially parenting kids with disabilities, is really, really stressful. And when it comes to ADHD, there's research showing that parents are at a much greater risk for anxiety, depression and marital stress. "

Slow things down

Braun says through Dr. Bertin's class she not only developed a mindfulness practice of her own (which includes guided mediation, body scan, and breathing exercises) but she learned that slowing things down, stepping back and observing her own reactions, gave her the perspective to effectively restructure her family's morning routine. "I realized I was pushing them to do things really fast. He's three, he wants to choose his own clothes, and if he puts it on backwards, I was realizing that's okay. It's okay for them to be mismatched. It doesn't really matter if they have toothpaste on their T-shirts. Things don't have to be a certain way. I'm going to make my morning slower. I'm going to wake them up earlier. I'll have to get up earlier, but I want our mornings to start with a happy mood instead of all this stress and rushing.'"

Mindful mornings may be less efficient, but they're more pleasurable. "What's happening right now is all there is," Braun adds. "Why make everybody unhappy? If we're five minutes late to preschool it doesn't change anything. What changes things is the frustration, and the stress that builds up and then everything unravels."

Isaac says she learned from Dr. Bertin techniques to keep things from escalating when somebody isn't on board with whatever the agenda is. "He brings a lot of insight into really taking the time to step back," she says, "and looking at what creates that situation, and slowing people down.

Set kids up for success

Slowing life down in general seems to be a common theme, something that's simple but important for parents, especially parents of kids with ADHD and other disorders that involve difficult behaviors, to do: to take a breath and listen to what their children are trying to tell them with their behavior. "It makes you stop and think about how you're running things as a parent and how you're setting things up for success or not," says Issac. "If you have two kids with this stuff going on and you make the routine of the day one where everyone is rushing, rushing, and you pack too much into it, there's not enough downtime, then that's just a recipe for making it worse."

Parents, Issac says, often forget what their children need. "Because the other component to the whole thing is-and I don't think I just speak for myself," she says, "the parents are busy, busy people and wrapped up in whatever the day is, and also, this stuff runs in families."

Related: Why Do Kids Have Trouble With Transitions?

Stress is contagious

When parents become stressed that stress becomes contagious; children know when their parents are tense and overwhelmed. In fact, according to Dr. Amy Saltzman, a holistic physician and mindfulness coach (and creator of the Still Quiet Place CDs for Young Children and Teens), "Data shows that the greatest source of childhood and adolescent stress is not school work, extracurricular activities, or peer pressure, but parental stress." So being a good parent means learning to manage your own stress.

Dr. Elisha Goldstein, a psychologist who uses mindfulness in his Los Angeles practice, thinks parents often have an innate sense of inadequacy when it comes to their own children. When it comes to parenting mindfully, says Dr. Goldstein, "a lot of the work is about learning to make peace with our imperfections. Because we're going to do things that are going to land our kids in therapy, we're gonna do things that hurt our kids. We can beat ourselves up. But if, instead, we were able to make peace with our imperfections and begin to regulate our emotional state, we can be calmer and more present for our kids and cultivate some self-compassion."

End the perfectionism

Ending the perfectionism can also set a good example for kids, observes Dr. Goldstein, whose mindfulness book The Now Effect: How This Moment Can Change the Rest of Your Life includes a parenting chapter. "Parents serve as role models for kids," he says. "Kids are sponges. So at the end of the day that's really good modeling for the kids because the kids are also going to be imperfect in their lifetime."

There's science to show that taking a deep breath and staying calm when your children are pushing you to the edge actually causes positive changes in the brain. Let's say it's the end of a long rainy Sunday and you've been stuck inside with three little kids. One child is picking on another, who in turn is crying, while the third spills juice all over the floor. "If you can just say to yourself in that moment, 'This is chaos,' " Dr. Goldstein says, "not in an anxious or fearful way, but just name it, research shows us we turn the volume down on the amygdala, which is the fear circuit of the brain, and bring more activity to the pre-frontal cortex, so we can be more aware of what's happening right now.

Create a safe environment

Your calm response helps kids calm down, too, he notes. "They say, 'Okay, I can trust my parent to be in control, this is a safe environment.' And they feel more secure and they thrive. So that's another benefit of parents practicing it on their own."

It seems there's no one right way to parent mindfully. Happily, there are many right ways. Sometimes the smallest adjustment in a child's schedule can change a whole family's day-to-day life. And sometimes, Dr. Bertin says, "It's as simple as practicing paying full attention to our kids, with openness and compassion, and maybe that's enough at any moment."

Read More:

The Power of Mindfulness
How to Avoid Passing Anxiety on to Your Kids
Mindfulness in the Classroom

# data[].attributes.attachment_link.title
Practice Mindful Parenting | Mindfulness Techniques | Child Mind Institute

# data[].attributes.attachment_link.description
Cynthia Braun remembers all too well what weekday mornings used to be like at her house. Since her husband had to leave early for work, it was up to Braun, a pediatrician with a practice in Pleasantville, New York, to get Anika and Devon, then 6 and 3, up and dressed, give them breakfast, pack their lunches and get them to preschool.

# data[].attributes.attachment_link.readable_text
7 Mindfulness Exercises for Kids and Families

The dynamics within family settings are always changing. The source of love that underlies each family unit remains the same as it has since the beginning of time. Even so, countless factors impact our relationships and the way this love is expressed. Due to the advent of the internet and the rise of social media and personal devices (not to mention many other shifts that our modern day world has undergone), our yearning for authentic relationships is growing. Exploring mindfulness exercises for kids and families might just be one of the key ways we can satisfy this yearning. As deepening our ability to be present with those we care for, it brings unconditional love and acceptance to the surface.

As parents and caregivers, it can be difficult to effectively and lovingly navigate the sometimes rough waters of family relationships. With many individual relationships happening within a family unit, finding harmony and balance isn't always a walk in the park. Whether between parent and child, child and step-sibling, or step-parent and child, mindfulness exercises for families can be of great benefit. Helping us to see clearly what is really going on when tensions run high - and when things seem rather mundane.

Cultivating mindfulness in families begins with deepening our understanding of the factors that may make harmony seemingly hard to maintain. Some of the factors that make familial relationships difficult are simply due to our being human. While, others are due to the modern day environment. Factors to consider, without judgment and without fear, are:

This list is certainly not exhaustive. It simply highlights just some of the pressures that children and parents are under in this modern world. Mindfulness exercises for kids and families can help us to dive into the root of these and other concerns. Enabling us to effectively communicate our experiences, fears, needs, and desires with those we love. As we cultivate these skills, we can together find empowered solutions for our difficulties and greater familial support.

​Making Mindfulness Age-Appropriate

Mindfulness exercises for adults are different than those that we would introduce to children and teens. The techniques we explore as a family have to be age-appropriate and applicable to everyone in the group, especially for the children. As parents, we can explore mindfulness exercises for adults in our own time while also holding time and space to practice techniques and skills that our little (or not so little) ones might be more comfortable with.

Factors to consider when introducing mindfulness to children include:

Just as adult beginners require time to get used to the techniques and ideas covered in mindfulness activities. children and teens will be better off with short mindfulness exercises to start off. Naturally extend the length of time you explore these activities as your child becomes more comfortable. Use your intuition to guide you.

Meditations and activities explored with children should include language that is tangible. While adults are better able to grasp abstract concepts given greater life experience. Youth will be more likely to understand activities that incorporate the breath, the five senses, visualization, and any more tangible concepts.

Depending on your child's age and abilities, more dynamic and engaging activities might be appropriate. For instance, young children may not be able to sit still or quietly. And even if they can, the purpose of traditional forms of mindfulness meditation may be lost on them. For younger kids, consider exploring activities that have them mindfully thinking about their outer and inner world. Use your imagination, incorporating drawing, writing, talking, and time spent exploring the natural world.

It goes without saying that teens and young adults will be more receptive to more adult or advanced techniques than children will, but these can still be explored slowly. As your children get older, more adult stressors will enter their lives, such as school demands, intimate relationships, and financial pressures. Be mindful of the unique stressors your adult-children are facing and explore techniques that may be applicable given their stage in life. For instance, mindfulness exercises for students might include simple breathing skills they can practice and use before exams.

Additionally, mindfulness of emotions can help older children to healthily and confidently explore the waves that shift alongside their hormones, friendships, and romantic relationships (among everything else that impacts our emotional landscape).

As we cultivate mindfulness within the family unit through the use of mindfulness exercises, our relationships improve through a variety of mechanisms. By enhancing our ability to be non-judgmentally present with what is within us and within those we care for. Mindfulness brings understanding, compassion, and acceptance of family members to the surface. Mindfulness:

Mindfulness does not mean that we will avoid confrontation or misunderstandings with family members. As humans, we are bound to see things differently from time to time. Mindfulness simply enhances our ability to find common ground amidst the perceived differences. To see that there is space to honor multiple needs and views at the same time. As we practice this new way being, it becomes easier to see where others are coming from and to express our needs and feelings in productive and healing ways.

3 Simple Mindfulness Activities for Families

There are a variety of ways we can incorporate mindfulness within the family unit. As discussed, the age of our children will impact the way we explore these powerful practices. Some simple activities we can consider include:

Going around the table before dinner to express gratitude is a powerful practice that enhances mindfulness of the abundance we have to be grateful for. Each family member can share one thing they are thankful for with a simple word or sentence - or with a more in-depth explanation as required. This practice can also spark meaningful conversation around the dinner table.

Particularly applicable with young children, sense exploration encourages kids to become more aware of their surroundings. This type of practice can be used to explore food. For instance, encouraging children to tune into all five senses as they take a bite of a piece of fruit or a cracker. It can also be explored. While out in nature, inviting children to tune into their sense of smell, touch, sound, sight, and taste (each where appropriate).

Exploring emotions is a powerful practice that is useful for both children and adults (and those in-between). When emotions are strong, we can invite our children (and ourselves) to explore where these feelings are present in the physical body. And what they might be saying about who we are at present. Becoming inquisitive when emotions arise is a practice that will foster healthily relationships for children. Especially, as they grow up and as their relationships become more intimate and complex.

​7 Mindfulness Exercises for Kids and Families

The way we explore mindfulness with our children and other family members will depend upon our unique family dynamics. The following seven mindfulness exercises are a great place to start. Choose what intuitively feels right for all family members. And, encourage feedback from all individual participants upon completion of whichever exercises you choose.

Exploring mindfulness is a gift that continually gives, and the more it is practiced, the larger the family unit blooms together. By remaining compassionate, patient, and non-judgmental as you explore these exercises, the potential for familial unity and harmony will continue to open up. In addition to using these mindfulness exercises on their own accord, encourage honest and open communication at all times. And remember: each member of the family has his or her own path to walk. Remain unconditionally loving towards yourself and to each person around you as you each move forward individually and together.

Teach mindfulness.
Make a difference.

Become a certified mindfulness meditation teacher and make a meaningful difference in people's lives.

# data[].attributes.attachment_link.title
7 Mindfulness Exercises for Kids and Families

# data[].attributes.attachment_link.description
7 Mindfulness Exercises for Kids and Families The dynamics within family settings are always changing. The source of love that underlies each family unit remains the same as it has since the beginning of time. Even so, countless factors impact our relationships and the way this love is expressed.

# data[].attributes.attachment_link.title
25 Fun Mindfulness Activities for Children & Teens (+Tips!)

# data[].attributes.attachment_link.description
Fun mindfulness activities for kids to teach them about mindfulness. Enjoy!

# data[].attributes.attachment_link.title
The Power of Mindfulness in Parenting: Practical Tips and for a Happy Family!

# data[].attributes.attachment_link.title
Weekly Classes - Kadampa Meditation Center

# data[].attributes.attachment_link.description
Each month will focus on a particular subject of mindfulness with the intention to train attention, focus, awareness and to achieve a clear mind and emotional calm. The class will consist of a teaching component and an experiential meditation with time for Q&A. Participants of the class will be encouraged to continue with the practice that was taught for the month until the next meeting.

# data[].attributes.attachment_link.description
Expand your mental health toolkit, get connected to resources, and become an advocate by participating in these events and trainings.

# data[].attributes.attachment_link.title
32 Mindfulness Activities to Help You Find Calm at Any Age

# data[].attributes.attachment_link.description
Only have 5 minutes? Try these activities when you’re cooking, walking, hanging with the kids, and more.

# data[].attributes.attachment_link.description
Contemplative practices may involve physical or emotional risk. Facilitators for sessions listed on the Contemplative Resource Center are CU Boulder faculty and

# data[].attributes.attachment_link.readable_text
Pilates - Mat

Mat Pilates is a core conditioning program that improves muscle control, flexibility, coordination, strength and tone while performing body weight exercises on a mat. With a focus on proper breathing, good posture and body awareness, a Pilates practice coaxes the body back into its natural alignment.

Pilates Mat Fusion

This class strengthens the core and balances the body through a blend of breath, traditional Mat Pilates movements and a combination of contemporary core-strengthening exercises.

Pilates & Yoga Fusion

Looking for a way to refresh your usual workout? This might be the class for you! Blending yoga poses with Pilates will provide a core-focused routine that will provide more benefits to your mid-section than yoga alone.

# data[].attributes.attachment_link.description
YMCA of Northern Colorado & Northern Colorado's yoga classes benefit mental wellness, spiritual connection and physical strength. Breathe, bend and find balance.

# data[].attributes.attachment_link.title
Free Online Yoga - Practice Anytime, Anywhere | DoYogaWithMe

# data[].attributes.attachment_link.description
Online yoga videos from DoYogaWithMe. We offer tons of free yoga videos, including classes, yoga poses, breathing exercises, yoga challenges, and guided meditations.

# data[].attributes.attachment_link.readable_text
Upcoming courses TBA

6 week workshop adapted from Mindfulness Based Stress Reduction. Participants will be asked to maintain a daily home practice of 30-60 minutes.

Register online: https://www.schedulicity.com/scheduling/UMLDR5/workshops

Mindfulness improves our well being and resilience to stress, chronic pain, and illness by changing the way we relate to stressors and internal experiences (thoughts, feelings, and bodily sensations); interrupting habitual thought, emotion, and behavior patterns; and regulating the biological stress response. It is a simple practice with powerful effects. This course will teach you skills to manage stress, anxiety, and pain; and cultivate balance, calm, and resilience through the practice of mindfulness.

What is Mindfulness-Based Stress Reduction?

Since its inception in 1979, more than 24,000 people have completed our Mindfulness-Based Stress Reduction (MBSR) Program and learned how to use their innate resources and abilities to respond more effectively to stress, pain, and illness.

The program was founded by Jon Kabat-Zinn PhD at the Stress Reduction Clinic of UMass Medical School and described in his book Full Catastrophe Living. The technique was originally developed for use in hospitals with patients suffering from painful, chronic, or disabling conditions. It was found that following participation in an MBSR program, participants' levels of anxiety and depression decreased and their sense of well-being increased. Extensive research has shown that the Stress Reduction Program can be beneficial for anyone, regardless of state of health.

Research Evidence Suggests MBSR is helpful for:

immune system function

reducing anxiety

preventing relapse of depression

reducing negative emotions responding to stress

managing chronic pain

chronic health conditions including high blood pressure, fibromyalgia, heart disease, asthma, GI distress, and skin disorders.

effective coping with short and long-term stressful situations.

growth in the brain areas associated with learning, memory, focus, attention, emotional regulation, and empathy

enhancing compassion and altruism

reducing pregnancy-related anxiety (with relationships and communication)

professionals: coping with stress, connecting with patients, and reducing burnout-inducing negative emotions and anxiety.

Veterans and other sufferers of PTSD

obesity - increasing "mindfulness of eating"

general health and well-being through a focus on prevention and improved awareness of what's truly harmful and helpful.

Sources available at www.umassmed.edu/cfm

Mindful Stress Management is a structured 6 week course (adapted from the 8 week MBSR program) that reduces stress, and promotes health and well being. This highly participatory, practical course includes:

﻿Guided﻿ instruction in mindfulness meditation practices

Gentle stretching and mindful yoga

Inquiry exercises to enhance awareness in everyday life

Group discussions and dialogue aimed at enhancing awareness in everyday life

Discussion with partners and small groups on personal responses to stress and well-being goals

Daily home assignments

Guided audio files for home practice

A workbook with short readings, a guide to the course, and resources to support your ongoing investigation of mindfulness﻿﻿

For more info please send an email to Liz@UdayaMassage.com.

Classes and practices are adapted from Mindfulness Based Stress Reduction.

Individual mindfulness and meditation training by appointment. Schedule Now

# data[].attributes.attachment_link.description
Group mindfulness classes and individual mindfulness and meditation training. Adapted from Mindfulness Based Stress Reduction (MBSR).

# data[].attributes.attachment_link.provider_name
Mindfulness Based Cognitive Therapy (MBCT) Social Workers in Johnstown, Colorado | Find Johnstown Social workers

# data[].attributes.attachment_link.title
Mindfulness Based Cognitive Therapy (MBCT) Social Workers in Johnstown, Colorado | Find Johnstown Social workers

# data[].attributes.attachment_link.description
Find quality-vetted social workers providing Mindfulness Based Cognitive Therapy (MBCT) in Johnstown. Watch introductory videos of providers and book a free initial call to find the right social workers for you!

# data[].attributes.attachment_link.title
Find activities near you in Johnstown, CO

# data[].attributes.attachment_link.description
Top local activities in Johnstown, CO. Reviews, ratings, addresses brought to you by Wellnessliving.

# data[].attributes.attachment_link.title
I’m Noticing the Thought: A Mindfulness Exercise

# data[].attributes.attachment_link.title
Self Compassion Meditation for Parents with Rebecca Turner, LMFT