5 Mindfulness Practices To Help Kids Be Calm Amid Competitive Pressure

As most adults will look back and admit, childhood can be a rough time for those in the thick of it. With each passing year, children are forced to take on more and more extracurricular and academic responsibilities, and the increasing pressure of balancing the two creates immense stress and anxiety. They face a myriad of challenges apart from academics that significantly impact their development and well-being. The constraints of societal expectations and the quest to fit into idealised norms weigh heavily on their young shoulders.

From a tender age, they are bombarded with messages about ideal body image, pressure to excel in academics, and maintaining social status, often magnified and distorted by the widespread influence of social media today. These challenges can profoundly affect children's self-esteem and mental health. Constant comparisons to unrealistic standards on social media and in real life can lead to feelings of inadequacy and anxiety. Students constantly subjected to these expectations may gain significantly from cultivating mindfulness. Mindfulness is the practice of being present, aware of what one is feeling and sensing, and engaged with one’s surroundings without judgement. 

Methods to include mindfulness in your child’s daily routine

1. Mindful Breathing: Encourage your child to take relaxed, deep breaths as you sit down in a peaceful spot and count every time they inhale and exhale. You can do this daily for a short while or when you're stressed. Children taught to concentrate on their breathing will be more focused and collected. 

2. Body Scan Meditation: By fostering awareness of physical sensations, this activity aids in children's calm and concentration. Encourage your child to lie down comfortably and mentally go over their entire body, identifying any areas of tension or discomfort and making a conscious effort to relax those. 

3. Gratitude Journaling: Eliminating anxiety and shifting a child's perspective can be addressed by highlighting the positive aspects of life. Every night, encourage them to write down a list of three things for which they are grateful that day. This may improve their mental health and help them embrace an optimistic mindset.

4. Mindful Eating: Kids who eat consciously can improve their eating habits and reduce idle snacking, both of which can have a negative effect on their performance. Encourage your child to eat attentively through meals, remaining in the present moment and being aware of what they are experiencing through their different senses.

5. Visualisation Techniques: One can increase confidence and minimise performance anxiety by envisioning success. Encourage your child to close their eyes as they imagine themselves receiving an award or performing a task efficiently. Encourage them to visualise every aspect, particularly their environment and the feeling of accomplishment.

Like any other skill, integrating mindfulness into your child’s daily routine requires patience, consistency, and flexibility. It is important not just to encourage your child to commit to creating healthy habits but to set positive examples and create opportunities for your child to choose for themselves.

Authored by Shivi Sabharwal - Co-Founder & Director, WellM