Mind the Chatter

Family doing yoga together.

What comes to mind for you when you think about Mindfulness? You might envision a guided meditation practice, a tech-free walk outside, the fragrance of your favorite candle as you end the day with a journal entry, or intentionally relaxing your jaw when you notice it’s tense. The ways in which mindfulness is practiced and experienced live on a spectrum, varying from person to person. At its core, mindfulness is about tapping into the present moment.

While there are many definitions of mindfulness, the American Psychological Association (APA) defines it as “the awareness of one’s internal states and surroundings” and the practice of “learning to observe one’s thoughts, emotions, and other present-moment experiences without judging or reacting to them.” Mindfulness is intricately linked to the health, development, and well-being of both adults and children. One relevant framework, the Strengthening Families Protective Factors Framework, highlights Social and Emotional Competence of Children as a key protective factor that supports lifelong well-being. This includes helping children learn to communicate clearly, regulate their emotions, and build healthy relationships. Childhood Prosperity Lab, a program of the Office for Community Child Health, actively trains professionals, caregivers, and organizations in applying these protective factors to real-world settings. Mindfulness, in particular, is a powerful tool for promoting social and emotional competence, especially in children and youth.

Mind the Chatter

Most of us experience daily internal chatter. It can feel like a bit of a whirlwind at times, right? Amidst the hustle and bustle of getting our children safely to school, tending to our careers, nurturing our friendships, enjoying hobbies, and consuming the news 24/7, our brains at the end of the week can feel like mush. Mindfulness is a tool that we can all leverage to give our brains reprieve and the opportunity to regulate our stress response system. It can actually be healthy to “mind the chatter” of our brains, meaning we intentionally connect with and acknowledge what we are thinking, experiencing and feeling.

The Neuroscience of Mindfulness

Remarkably, the human brain is capable of neuroplasticity. Neuroplasticity means that the brain can change and adapt. It is constantly rewiring itself based on our lived experiences, social interactions, and physical environments. Through mindfulness practice, we can teach our brains and bodies to shift from the sympathetic nervous system (stress) to the parasympathetic nervous system (calm). When the parasympathetic nervous system is activated, research has shown it can positively contribute to one’s physical and mental health outcomes. For example, mindfulness can support immune functioning by reducing bodily inflammation; lowering cortisol levels; lowering heart rate and blood pressure, which is advantageous for cardiovascular health; and improving cognitive functioning. 

Mindfulness Tools & Tips for Children

We can teach mindfulness to children in their youngest years. Here are a few tips to get you started with the children in your lives and care:

  • Let the children lead. Children have sensory preferences, varied interests, and varied abilities. Some children might prefer listening to a mindfulness podcast with their friend Daniel Tiger, while others might prefer taking a nature walk in silence with a trusted adult in their life. Providing children with choices for how to practice mindfulness sends the message that adults respect their agency.
  • Keep mindfulness exercises brief and regular. Young children have short attention spans. Consider scaffolding their mindfulness activities between 5-10 minutes at a time if they are facilitated; if the children are truly leading their mindfulness exercise, let them dictate the duration! Children also learn through repetition. Regular opportunities for mindfulness will support children in developing self-regulation skills and self-awareness.
  • Mindfulness can be fun and familiar. While mindfulness can certainly be structured, start with the basics! To teach children how to belly-breathe, for example, you might prompt them to “smell the roses” (inhale) and then “blow out the candle” (exhale). They might have even more fun with it if you model the exercise with them! This deep breathing exercise cues the parasympathetic nervous system.

Mindfulness Tools & Tips for Youth & Adults

Even if mindfulness is new to you, rest assured that anyone can pick it up at any point in life. Surely, mindfulness can take on the form of deep meditation, but you can decide what it looks like for you.

  • Practice, practice, practice! New skills aren’t developed overnight. Mindfulness is often described as a “practice” because it can require the same level of regularity, intentionality, and effort as any other new skill does, depending on what you want to get out of it.
  • Mindfulness can be accessible and affordable. Mindfulness doesn’t require a subscription or a getaway trip - it can be practiced wherever you are. Every morning, I sit crisscross with my eyes closed and I sit in silence for 10 minutes. If it feels comfortable to you, try this exercise and simply observe what you hear, smell, and feel. Let your muscles relax by facilitating a “full body scan” of what areas of your body feel tense or calm.
  • Lean into the discomfort. If you are new to mindfulness, prolonged stillness and silence can feel uncomfortable. Think about how stimulated we are every day - we are used to swiping through our phones, overhearing our neighbors' conversations. It is completely normal to experience a level of discomfort while dipping your toe into mindfulness, but that is how you know it is working! Over time, you might just come to crave that peace and quiet.

For more resources on mindfulness and social-emotional well-being, visit: 

If you are seeking support for mental health, please visit our website or contact our Center for Care Coordination team.

Phone: 860.837.6200
Email: center [at] connecticutchildrens.org.