Engage, Connect, and Grow: A Family Guide to Mindful Living

The Power of Mindfulness in Families

As parents, much of what we do is aimed at creating harmony and connection within our families. Something that often gets overlooked, but can be a helpful tool in these efforts, is the practice of mindfulness. 

Finding mindfulness exercises to fit your family’s unique personalities and schedules can seem daunting, so we’ve curated some ideas for you to experiment with and see what works. Below are three family-friendly mindfulness activities for you to consider. Each can be trialed for a day or a weekend, then evaluated and discussed to see if it might be a good fit to incorporate into your family’s regular routine.

Deep Dive Into Mindful Breathing

Breathing—it’s a fundamental aspect of life that, when attended to mindfully, can help calm the mind, connect us to the present moment, and promote relaxation.

• For families with young children, consider the A-B-C breathing activities, the “snowball breathing” exercise for alleviating worry, or the engaging “crab breath” exercise.
• Families with older children or teenagers might find the 5-4-3-2-1 grounding exercise or a more extended belly breathing exercise beneficial.
• For all family members, a simple, quiet 2-minute breathing exercise using a calming “breathe bubble” can be beneficial during moments of anxiety or stress. These exercises can be done anywhere and anytime, making them practical for everyone.

Cultivating Gratitude as a Family

Fostering gratitude can strengthen family bonds and promote positive emotions. By consciously acknowledging the elements and people enriching our lives, we train our brains to be more alert to positivity. And the development of a regular gratitude practice fosters optimism and can build resilience over time. Here are a few ways to incorporate this practice:

• Start a Gratitude Jar: Family members write notes or draw pictures of things they’re grateful for. Then, display these tokens of gratitude on special occasions or set aside time throughout the year to read the new contributions.
• Gratitude Sharing Sessions: Dedicate time to share personal experiences of gratitude. Encourage family members to pay attention to the often overlooked or neglected acts of kindness by others.
• Maintain a Gratitude Whiteboard: Place a whiteboard in a prominent location in the house, where family members can write or draw what they are grateful for.

Here are more ideas to cultivate gratitude practices as a family.

Connecting through Mindful Movement

Mindful movement practices such as yoga or tai chi can enhance physical well-being, create calm, and foster a connection with our bodies.

• Families with young children can engage in a short yoga routine for an energy boost, a 5-minute calming yoga routine with an animated salamander, a 6-minute kids’ tai chi routine, or a fun bedtime yoga routine.
• Families with older children might prefer a 5-minute animated calming routine or a 10-minute calming routine designed specifically for teens. Also, a 10-minute tai chi routine that’s simple enough for the whole family to enjoy together.

Incorporating mindfulness into family life can have a transformative impact on the overall well-being of each member. By engaging in mindful breathing, cultivating gratitude, or embracing mindful movement, families can build deeper connections, reduce stress, and enhance their ability to navigate challenges together. These practices benefit family members individually and foster a harmonious and resilient family unit. As parents, when we take the time to nurture our own mindfulness and guide our children in these practices, we lay the foundation for a lifetime of emotional awareness and balance. 

About TLC

The Lincoln Center for Family and Youth (TLC) is a social enterprise company serving the Greater Philadelphia Area. Among its five divisions, TLC offers School-based Staffing Solutions, Mobile Coaching and Counseling, and Heather’s Hope: A Center for Victims of Crime. These major programs are united under TLC’s mission to promote positive choices and cultivate meaningful connections through education, counseling, coaching, and consulting.

About the Author

MaryJo Burchard (Ph.D. in Organizational Leadership) is co-founder and principal of Concord Solutions, a Virginia-based consultancy firm focused on helping leaders and organizations thrive while facing major disruption. Concord Solutions offers consulting, coaching, training, research, and keynote speaking surrounding trauma-informed leadership and assessing and building change readiness, trust, and belonging.