_Mindfulness_ VariationsPsychology,2019_DrShinn.jpg

How Can My Family Master Mindfulness?

If you’ve passed a magazine rack lately, you’ve likely seen that mindfulness is all the rage right now. Experts in health and wellness are raving about the many benefits of mindfulness and how its principles can improve your family’s well-being. But what exactly is mindfulness, and how the heck do you practice it?

Teach your family these 8 tips to enjoy the benefits of mindfulness:

1. Understand what mindfulness is

The fancy definition of mindfulness is, “a state of mind that appreciates the flow of consciousness in real time and with acceptance.” Basically, it’s the idea that you accept your feelings in the present moment without judging yourself for them. Mindful thinking can be very helpful for children learning to manage tough emotions, teens who are worried about their futures, and adults who are bombarded with daily distractions.

2. Discover its benefits

Mindfulness has been practiced for thousands of years and its many benefits include:

Promoting mental & emotional well-being

  • Decreasing negative reactions

  • Enhancing physical health

  • Reducing stress and depression

  • Improving sleep

  • Boosting self-esteem

  • Enhancing concentration

  • Improving relationships

  • Promoting empathy and self-compassion

  • Increasing resiliency and positive risk-taking

3. Go easy on yourself

A core concept of mindfulness is to acknowledge what you are feeling from an objective viewpoint, and not judging yourself for having negative feelings. For example, if a mom is feeling at her wit’s end with her kids, she could practice mindfulness by calmly saying to herself, “I am feeling frustrated right now.” By acknowledging your feelings, you remind yourself that they are temporary, natural, and do not define your life.

4. Focus on the present

Those of us prone to anxiety tend to worry about the future, and those of us who struggle with depression often dwell on the past. Mindfulness invites you to focus all of your attention to the present moment, releasing negative feelings from past experiences or fears of the unknown. Practice grounding your thinking to the present moment by focusing on each of your senses.

Example:

  • I am seeing the clock tick

  • I am tasting an apple

  • I am smelling lavender oil

  • I am feeling the carpet beneath my feet

  • I am hearing my favorite song on the radio

5. Accept the emotions of others

Mindfulness is not only about being able to accept your emotions without judgement - it’s also about embracing the emotions of others without blaming or shaming them. If you feel that your teen is acting entitled because they cried when you took their car keys away, practice mindfulness by acknowledging their feelings, even if you don’t agree with their perspective.

Example:

“I understand you’re feeling sad that you can’t take the car out tonight. It’s ok to feel sad about it.”

Click below for a free 15-minute consultation with one of our Specialists

6. Get in tune with your body

Bringing focus to your breathing and movement is a great way to stay in the present. Practice mindfulness through yoga, nature walks, and creative projects. Listen to music and pay attention to how your mood and body react to songs you hear. Reflect on each living cell and muscle group that compose the intricate systems of your living body. Tense and release your muscles and just take time to dwell on the gift of being alive.

7. Do it anytime & anywhere

Many mindfulness masters set aside 10 or more minutes a day to sit in a quiet place and use guided meditations from books or online videos. That’s a great thing to do, but you can also just take quick moments to yourself at any time to refocus your thinking. Whether you’re stressed at work, upset with a family member, or overjoyed by some great news, it’s never a bad time to close your eyes, become aware of your breathing, and acknowledge the present moment.

Need a few mindful minutes?
Click here to listen to a guided mindfulness practice. Written by
Dr. Daniella A. Davis

8. Get a mindfulness mentor

Subscribe to our blog for a weekly article on topics that affect your life

Found this article helpful?

Rate and review us on Google and Yelp

 
 

The purpose of this article is to provide an overview of the highlighted topic. For a full consultation, assessment, and personalized treatment plan, schedule an appointment
with one of our specialists.

More about Variations Psychology

Variations Psychology is a group practice specializing in Child and Family Psychology.

Our specialists provide therapy to infants, children, adolescents, and adults to help them overcome the many challenges they may face throughout the lifespan of a family. We also conduct diagnostic testing of child and adult conditions that may impact the family’s mental health and development (e.g. ADHD, Autism Depression, Anxiety, Learning Disorders, college entrance exams, graduate and professional licensing exams such as MCAT, LSAT, GRE, CBEST, NCLEX, GMAT, CA Cosmetology Exam, CA Contractors State Licensing Exam, and CA Bar Exam).

See our Specialists page to select the specialist that best suits your need, or simply give us a call and we will guide you..

Variations Psychology is located in Newport Beach, CA and provides counseling to residents throughout Orange County and its surrounding areas including Newport Beach, Newport Coast, Irvine, Shady Canyon, Laguna Beach, Laguna Hills, Coto de Caza, Corona del Mar, Costa Mesa, Yorba Linda, Dana Point, Laguna Niguel, Aliso Viejo, Mission Viejo, Pelican Hill, Crystal Cove, Rancho Santa Margarita, San Clemente, Lake Forest, Huntington Beach, Sunset Beach, Seal Beach, and more.

References:

Adams, S. & Lane, J. (2016). What is Mindfulness. Penn State University. Retrieved online: http://prowellness.vmhost.psu.edu/wp-content/uploads/Mindfulness-in-the-Classroom_Adams.pdf

Bluth, K. & Eisenlohr-Moul, T. (2017). Response to a mindful self-compassion in teens: A within-person association of mindfulness, self-compassion, and emotional well-being outcomes. Journal of Adolescence. Vol. 57, pp. 108-118. doi: 10.1016/j.adolescence.2017.04.001

Bluth, K. Roberson, P.N.E., & Gaylord, S.A. (2015). A Pilot Study of a Mindfulness Intervention for Adolescents and the Potential Role of Self-Compassion in Reducing Stress. Explore. Vol. 11, issue 4, pp. 292-295. https://doi.org/10.1016/j.explore.2015.04.005

Davis, D. A. (2018).The Effects of Mindfulness on Stress and Overall Well-Being in a Latina/o Population. The Chicago School of Professional Psychology. Irvine, CA

Greco, L.A. & Hayes, S. C. (2008). Acceptance and Mindfulness Treatments for Children and Adolescents. New Harburger Publications. Retrieved online: https://books.google.com/books?hl=en&lr=&id=cgjm98t9KDUC&oi=fnd&pg=PR9&dq=promoting+mindfulness+in+teens&ots=0XSEpVmyxg&sig=JBqiUhE1ikKIR_gC9IqBN9P1DO0#v=onepage&q=promoting%20mindfulness%20in%20teens&f=false

RaisingChildren.net.au. (2016). Mindfulness. Retrieved online: https://raisingchildren.net.au/pre-teens/mental-health-physical-health/about-mental-health/mindfulness

Semple, R.J., Lee, J., Rosa, D. & Miller, F. (2010). A Randomized Trial of Mindfulness-Based Cognitive Therapy for Children: Promoting Mindful Attention to Enhance Social-Emotional Resiliency in Children. Journal of Child and Family Studies

Vol 19, issue 2, pp. 218-229. https://doi.org/10.1007/s10826-009-9301-y

Shinn. M.M. (2018). 6 Tips to Prepare for Your Teen’s Independence. Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/6-tips-to-prepare-for-your-teens-independence

Shinn. M.M. (2018). ADHD or Just Kids Being Kids? Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/adhd-or-just-kids-being-kids

Shinn. M.M. (2019). How Do I Love Me? Let Me Count the Ways: 10 Tips for Self-Love This Valentine’s Day. Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/10-tips-for-self-love-this-valentines-day

Shinn. M.M. (2018). Life Success – Is It About Persistence or Following Your Passion? Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/life-success-is-it-about-persistence-or-following-your-passion

Taylor, M. (2017). Mindfulness Tips for Teens. Children’s Hospital of Orange County. Retrieved online: https://blog.chocchildrens.org/teaching-mindfulness-tips-teens/

Vahagn, V. (2018). My light [Recorded by Melvin Lee Davis]. Music chapter II (Joni) [CD]. California, USA & Yerevan, Armenia: Bassment Productions.

Zerbo, E., Schlechter, A., Desai, S., Levounis, P. (2016). Becoming Mindful: Integrating Mindfulness into Your Psychiatric Practice. American Psychiatric Association Publishing. Retrieved online: https://books.google.com/books?hl=en&lr=&id=u-VGDQAAQBAJ&oi=fnd&pg=PA1&dq=what+is+mindfulness&ots=UH_gIjeS4a&sig=OoNoTBF85clOWq6s0wQyMmysTSk#v=onepage&q=what%20is%20mindfulness&f=false

How to Cite This Blog Article:

Shinn. M.M. (2019). How Can My Family Master Mindfulness? Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/how-can-my-family-master-mindfulness