Mindfulness and Techniques for Kids

Military children not only have busy lives, but they experience the challenges of life more frequently than the average child. This is where mindfulness techniques can come in to create calm and focus even in the midst of military life. Family spoke with Aurora Tallent, spouse of Mark Tallent who is an E-5 in the Coast Guard. They are currently stationed in Air Station Miami and have a 2-year-old son named Easton.

Why do you feel mindfulness is important?

Mindfulness has become a cornerstone of our family's routine, especially in the fast-paced environment of Miami, FL. Amid the hustle and bustle, it serves as a grounding tool, helping us remain present and centered. The health benefits of mindfulness are endless, but for us, the most important aspect is modeling and teaching our young child how to regulate his emotions in a healthy way.

What techniques have you found to be most helpful for your children and why?

As new parents navigating the toddler years, we've explored various mindfulness techniques, and a few have become staples in our daily routine.

One simple but effective technique is using breathing exercises, which we make fun and engaging for our little one. For example, we pretend to hold a cupcake and inhale deeply, imagining the delicious chocolate frosting. Then, we "blow out the candles" by exhaling slowly. It's a game that not only teaches him the importance of deep breathing but also encourages us as adults to practice along with him.

Another technique that has worked well is stretching and yoga. We practice poses together at home, and it’s a joy to watch him imitate the movements. While there are many yoga videos available for older kids, simply practicing together in the living room helps us connect, laugh, and build mindfulness as a family.

Gratitude is another key practice in our daily lives. Through prayer and reflection, we reinforce the importance of focusing on what we're thankful for, rather than getting caught up in material things. This practice helps us maintain a positive mindset and stay grounded in the present moment.

Finally, spending time outdoors is essential for mindfulness. As the Outdoor Leader for Blue Star Connect Outdoors in Miami, FL, I’ve witnessed the profound benefits that nature can have on both the mind and body. Nature walks, in particular, are a powerful tool for slowing down, connecting with our surroundings, and promoting relaxation. I look forward to engaging with more military families through Blue Star Connect Outdoors at our 2025 events.

How would you recommend someone introduce mindfulness techniques to children?

For those looking to introduce mindfulness to their children, I suggest starting with small, manageable steps. Begin with simple breathing exercises, such as the "blowing out the candle" method or the square breathing technique (visual guides are available online). These are easy for children to grasp and offer a foundation for mindfulness practice.

Yoga is another excellent tool for introducing mindfulness. Start with short sessions and incorporate deep breathing to help your child connect their movements with their breath. Remember, it’s important to start with small increments and gradually build up to longer sessions.

Additionally, consider keeping a gratitude journal or jar where your child can reflect on things they're thankful for each day. This practice helps cultivate a positive mindset and encourages presence and mindfulness throughout daily life.