Encouraging Mindfulness & Gratitude in Kids With Dr. Monisha Vasa! by Donna John

Mindfulness, gratitude and compassion can have a huge effect on one's overall well-being and mental health. Dr. Monisha Vasa, a board-certified general and addiction psychiatrist, joined us on #30SecondMom Chat and talked about how to encourage mindfulness and gratitude in our children. 

Q: Why is mindfulness important for children?

Mindfulness is a tool to help us stay present focused and not get lost in the past or future. Mindfulness has been shown to reduce stress, depression and pain in adults. If we start early, we give kids a foundation. Mindfulness comes naturally to children. We can make it a fun family routine and kids and parents alike benefit. Kids can start learning to be mindful of breath, their feelings and other people as early as age 3 or 4.

@rychepet yes in a way. mindfulness helps kids develop proper manners because it helps kids think of how their behavior impacts others!

— Monisha Vasa (@MonishaVasa) August 11, 2016

Q: How can we teach young children mindfulness and gratitude?

• Kids do what we do, not what we say. First, have your own mindfulness and gratitude practices that kids can observe. Make it part of the routine. Every morning, share intentions for the day. Every evening, discuss the “highs” and “lows.” 
• Take time with your child to pause, slow down and connect with each other. 
• Show your child how to put their hands on their belly and notice the feeling of breathing in and out. 
• Create a gratitude jar where family can drop little notes of gratitude and read together at year’s end.

@rychepet @JFoYoHealth @30secondmom @chefgigi practice is the key. Like any other skill or good habit! #30SecondMom

— Monisha Vasa (@MonishaVasa) August 11, 2016

We did highs and lows but I love the intentions so much! #30SecondMom https://t.co/PHBeGej8Aq

— Jan Mostrom (@j_mostrom) August 11, 2016

Q: How can I help my teen to be more mindful?

• Encourage teens to meditate. Do it together. Sit for 3 to 5 minutes and focus on breathing and letting thoughts go. 
• Minimize tech and other distractions during driving and mealtime to encourage connection and conversation. 
• Participate as a family in community service activities that naturally interest your child, and make time to process. 
• Plan plenty of downtime and try not to over-schedule. This allows teens to slow down and reflect.

@j_mostrom yes! We are all rushing. mindfulness helps us slow down and really connect. #30SecondMom

— Monisha Vasa (@MonishaVasa) August 11, 2016

@j_mostrom yes, so very true. Lot of pressure for teens. This is why we can help them by teaching them coping skills. #30SecondMom

— Monisha Vasa (@MonishaVasa) August 11, 2016

Q: What if my child doesn’t seem interested?

Don’t force it. Simply maintain your own practice. Your example is important and speaks volumes. Allow for downtime, rest and conversation. This naturally facilitates being present and connected. Much of parenting is laying a foundation. Even if they don’t seem interested now, they are still learning for later.

@MonishaVasa We don't make rules to be mean, we make them to help them be good people #30secondmom

— Toni B (@rychepet) August 11, 2016

so TRUE!! this is a rocking mom chat ! u guys r brilliant!! #30SecondMomhttps://t.co/T9rBVIWkFU

— Holly @Tweenspot (@tweenspot) August 11, 2016

Q: How can I encourage compassion in my children?

• Make sure to notice and praise even small acts of kindness, like kind words, sharing or being helpful.
• Set an example. Minimize yelling and harsh punishment. Create an atmosphere where kindness is valued in the home and family.
• Encourage children to reflect on how their words and actions make other people feel. Consider impact on nature and animals, too.

@j_mostrom Yes! Gratitude is a "life hack" for happiness! #30SecondMom

— Monisha Vasa (@MonishaVasa) August 11, 2016

@30secondmom @chefgigi a tribe of great moms around here! #30SecondMom

— Monisha Vasa (@MonishaVasa) August 11, 2016

What wonderful words of wisdom from the inspiring Dr. Monisha Vasa! Make sure to follow  @monishavasa, visit MonishaVasa.com, like her on Facebook and visit her 30SecondMom page!