Today’s blog is from our newest Team Member, Chrissy Sunberg! Chrissy is a Certified ADHD Coach and Special Education Teacher. She will be bring the additional service of In Home ADHD Coaching for students and their parents. Chrissy also has a specialty in Mindfulness and Yoga.
Read Chrissy’s blog about how to incorporate mindfulness into your home each day:
Incorporating Mindfulness Into Your Home
The Mindful Movement – I know that you have heard about it via social media, popular magazines, and even public sports figures are using it to improve their athletic performance. Moreover, mindfulness is empirically validated by science as serving to improve our children’s executive function skills.
Being Mindful is simply being present in the moment. When thoughts come into your mind, the goal isn’t to judge them, but rather to acknowledge them and let them go. Mindfulness is being aware of yourself and your surroundings. Sounds easy, right? For some children it can be effortless, for children with impulse control, attentional struggles and self-regulation challenges, it can be a daunting experience.
The children that benefit the most from a mindful practice are children that are diagnosed with ADHD and anxiety. Practicing mindfulness can be fun, short and creative with lasting benefits. To help incorporate a mindful practice in your home, try out these simple and fun exercises.
4 Square Breathing:
The beauty of breathing is that it can happen anywhere and anytime. In fact, you’re doing it right now! It’s always there for you, before a big exam or a big game. Try this to help improve focus, mood, and regulation:
- Inhale as you count to 4 seconds
- Hold as you count to 4 seconds
- Exhale as you count to 4 seconds
- Hold as you count to 4 seconds
- Repeat 4 times
Dance Party:
Mindful moments don’t just happen when you sit in a lotus position; they can happen when you are in any joyful flow activity That’s right – turn it up and start moving your body! Get a five minute dance party going on while preparing dinner or before homework. You can get everyone in your house to get down and boogy, regardless of your age. Take turns choosing the song, focus on the present and dance like nobody is watching!
Guided Imagery:
Is a mind-body intervention by which a parent or counselor encourages a child or adolescent to find their ‘happy place’ and then engage with it using each of the 5 senses (e.g, What do you see? What do you smell? What do you feel? What do you taste? What do you hear?). This experience helps to relax the body and focus on helping your child’s body to create positive neurochemicals (e.g., endorphins) that improve mood as well. For example, you can bring your children on a magic carpet ride over the ocean or to a forest incorporating all 5 senses. For some guided imagery, check out the link below. http://www.shambhala.com/sittingstilllikeafrog/
Next time when you feel like your family needs some grounding, take 5, have fun and stay in the moment. If you want more information on adding a mindful practice to your home, you can contact me at CSunberg@psychedconsult.com or by phone at 973-400-8371.