Think about it; family is everything. Without family, we are just alone, left to tremble in the cold. Yet, family dynamics can easily go awry. One of the many things that affect family dynamics is stress. Yes, stress can affect families as a whole, and its adverse effects are felt by the person as well as the entire family.
So, what can we do to prevent this as a unit? Sure, there are many stress-buster activities that families can engage in. However, what if I told you that there is one activity that soothes stress but also significantly improves your well-being?
The activity I am talking about is mindfulness. The practice of mindfulness allows you to stay connected with your present and be engaged in your life. It allows you to discern between everyday experiences that lead to fulfillment and suffering. In fact, mindfulness-based therapy is also used by psychotherapists as a way to increase awareness and reduce unwanted responses. The good thing about mindfulness is that it is easy to incorporate into daily life and is applicable to both children and adults.
In this article, we shall delve into ten mindfulness activities that you and your family can practice to cope with stress and lead a healthy family life.
“Other things may change us, but we start and end with family.” - Anthony Brandt.
10 Mindfulness Activities to Cope with Stress
Mindfulness Meditation
Mindfulness meditation is the most well-known mindfulness practice. It combines meditation and mindfulness to allow you to stay in contact with your present thoughts. Mindfulness meditation does not require practice; all it requires is 5 to 10 minutes of your day.
To begin with,
- Choose a comfortable place to sit.
- Engage in deep breathing to draw attention to your mind and body, let go of negativity, and relax.
- If your mind wanders or other thoughts come to your mind, do not become frustrated. Note them. Then, use your breath to bring your mind back and relax.
- Even if you do find yourself becoming too focused on your thoughts, give yourself a break and start again.
Body Scanning
Body scan meditation is another simple technique for practicing mindfulness. It utilizes awareness to "scan" your body for sensations like tension or pain and seeks to relax the body.
To begin with,
- Lie down in a comfortable position. You can sit as well.
- Pay attention to your bodily sensations.
- If you notice tension or pain, simply acknowledge it. Do not approach it with judgment.
- Breathe. Use breathing to relieve tension or pain; imagine it decreasing with every breath you take.
- Use the same technique to scan your body from the top to the bottom.
Grounding Exercise
Grounding exercises are exercises that bring attention back to the present and keep the mind and body united during times of stress. Basically, with grounding exercises, you seek to remove the focus away from what is overwhelming to something present and tangible.
For instance, if you are feeling overwhelmed, focus on where your feet are. Place them on the ground or, better yet, on something like grass, if you can. Breathe in and out for five seconds. Repeat this action for three to five times.
You and the children can also play the game "Eye Spy." Name two things you can see, three things you can hear, and one sensation you feel. This grounds you by bringing awareness to your present.
Nature Walks
This one is pretty self-explanatory. Go on nature walks with your family. However, engage in mindful walking. Pay attention to the sights and sounds around you, notice the feel of the ground beneath your feet, and focus on how your body feels.
Gratitude Journaling
Each family member can maintain a gratitude journal. Every day, list three to five things you are grateful for; ensure that you incorporate the things that you are grateful for in the context of your family as well. This will help you and your family stay focused on the positive things in life and get off on the right note from the very start of the day.
Yoga
Yoga is a great way to practice mindfulness. It is also a great exercise for your body as well. By engaging in yoga, you can use it to focus on what your body needs at a given point in time. While yoga can be complex, you can start with simple exercises. In fact, you can even engage in a bit of fun with yoga as well. Get your family together and practice laughter yoga. Laughter is the best medicine that allows you to feel good and positive.
Art Activities
Art-based mindfulness activities are fun and, at the same time, healthy. They can be anything like coloring, doodling, crafting, and even art therapy for healing. By engaging with the materials and colors, you can tune in to your inner self while also uniting your mind and body through art. What's more, you can set aside some family time to engage in these art-based mindfulness activities.
Mindful Eating
Mindfulness, as I already told you, is very simple. You can incorporate it into very simple activities of life. Even eating. As you eat, you can engage in mindfulness; this is called mindful eating.
For instance,
- For the first few minutes of your meal, eat in peace and silence. Keep away all distractions, like digital devices.
- You can begin by eating with your non-dominant hand.
- Focus only on what you are eating, and savor the aromas, flavors, and feel of the food.
Mindfulness Through Music
Who doesn't like music? While musical tastes may vary, music is something that is universally enjoyable. Better still, even music can be used to practice mindfulness. All you need is music that you enjoy and a comfortable place to tune into it. Preferably, choose a song/piece that you have not heard before. Now, you can:
- Focus on how your body feels as you listen to this song/piece.
- What are the different sounds you notice, something you might not have noticed otherwise?
- How do your bodily sensations change as you listen to music? For instance, does the rhythm of your breath change?
- Let your body move along with the music as well. There is no right or wrong way to do this. Just let your body feel and move.
Digital Detox Hour
In the digital age, digital devices are the biggest distractions we have. They take our focus away from the present and let our thoughts veer away in directions we do not necessarily want them to. So, a digital detox hour is when you keep away all your digital devices and use the time to practice mindfulness. You can use any mindfulness technique you wish to, but ensure that you stay connected to the present and relax.
The Benefits of Mindfulness for Families
Stress Reduction
Mindfulness is a great way to reduce stress. It also reduces anxiety, pain, and other negativity in life. It lets you be connected to your present and engage with your life in a positive way.
Improved Communication
If your family can practice mindfulness together, it is a healthy way of improving communication as well. By bringing more awareness to your thoughts, feelings, and experiences, you can seek to open up and be more direct and gentle in your communication.
Stronger Family Bonds
By engaging in mindfulness, you can also strengthen the bonds within your family. It is a practice that you can engage in together and also serves as a great bonding experience.
Final Reflections
Mindfulness-based activities are healthy and act as great stress-busters. If you can practice them with your family, they help reduce stress and improve family dynamics. They also facilitate optimal health and well-being, which is good not just for you as a person but for your family as a whole.
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