Mindfulness Matters: Three Easy Ways for You and Your Family to Maintain Mindfulness This Summer

All the fun, travel, and activities of summer can also come with feelings of chaos and stress.

The schedules that kept us on track throughout the school year are now taking a break and we are often flying by the seat of our pants! While enjoying all that summer has to offer, it’s also important to incorporate ease, space, and mindfulness so we can actually enjoy the fun things we plan. Mindfulness is simply the practice of paying attention, without judgement. It’s taking a moment to notice feelings, thoughts, behaviors, and bodily sensations, and it can often leave us feeling rejuvenated and calm. Here are three easy ways to increase mindfulness for you and your family this summer:

1. Breathing Exercises: Mindful breathing actually sends messages to our brain that we are OK and safe. Here are some ways to slow down, breathe with intention, and reset. Take a break to breathe intentionally for 3-5 minutes.
   1. Belly Breathing = Close your eyes. Place one hand on your chest and the other on your belly. Inhale deeply, feeling your belly rise, and exhale, feeling it fall.
   2. Box Breathing = Inhale for a count of four, hold for four, exhale for four, and hold for four. Repeat.
   3. Blowing Out Candles = Hold your hand in front of your face with your fingers spread out wide. Take a deep breath in and imagine blowing out each finger like a candle. Fold each finger down as you blow it out.
2. Take a Tech Break: Technology use is an integral part of our lives, but overuse can lead to increased anxiety and depression. It also hinders problem-solving, communication, and self-motivation. Put the phones and tablets away and color, draw, stretch your body, or do a breathing exercise.
3. Take a Walk in Nature: Get outside; it’s that simple! Leave the phones at home and take an easy walk around the neighborhood, through the woods, or at the beach. You can even do one of the breathing exercises while you’re at it. Afterwards, have a conversation as a family about what you all look forward to or enjoyed about the day.

These mindfulness moments might be easy, but that doesn’t mean incorporating them into your days will be. Stay committed and go easy on yourself if you forget or it doesn’t feel like it’s “working” right away. New routines and skills take time to build, so take it one day at a time and celebrate yourself and your family when you commit to being mindful, because it really matters!