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The Secret to a Longer Life? The Blue Zones Lifestyle

Do you think you’ll live to see 100 years old? For some people, living to be a century old seems unlikely. But in some small, isolated communities known as “The Blue Zones”, it’s the norm. In remote areas of Greece, Italy, Japan, Costa Rica, and even in the United States, the average life expectancy greatly exceeds that of the rest of the developed world. These populations are mostly free of heart disease, cancer, diabetes, and obesity. What is their secret?

The Blue Zones

picture of a village in Greece — *Village in Greece.*

These small pockets of longevity and good health are spread out across the world and have different claims to fame:

Barbagia region of Sardinia, Italy: A mountainous landscape with the largest concentration of male centenarians in the world.
Ikaria, Greece: An island in the middle of the Aegean sea, home to the lowest rates of dementia and some of the lowest rates of mid-life mortality.
Nicoya Peninsula, Costa Rica: A beach jungle with the second highest concentration of male centenarians. It also features the lowest rates of mid-life mortality globally.
Seventh Day Adventists, around Loma Linda, California: Researchers say that this is not a geographically-based cluster, though the highest concentration of Adventists live together around Loma Linda, and live 10 years longer than the rest of the North American population.
Okinawa, Japan: Once called “the land of immortals”, women here live longer than anywhere else in the world.

The Blue Zones are geographically, ethnically, and culturally diverse, so what is it that they share that makes their populations so much healthier than the rest of the world? Researcher Dan Buettner claims that it lies in the following nine lifestyle habits.

“The Power 9”

caucasian hand holding a plant while gardening — *Communities in the Blue Zone rely on traditional chores, like gardening.*

Though it seems unlikely, these 5 groups of people have some things in common. They all:

Move naturally: These communities live in a way that promotes natural movement, or what some people call “functional fitness”. Because many of them lack modern “amenities” or technology, they are forced to rely on traditional chores, like gardening, chopping wood, and drawing water, as well as walking from place to place.

Have a sense of purpose: Blue Zones research shows that having a sense of purpose, or a “plan de vida” as they say in Nicoya, Costa Rica, can add up to seven years to your lifespan.

Know how to de-stress: Each of these communities have their own way of de-stressing: praying, meditating, or even taking a midday siesta. Stress can lead to chronic inflammation and hormonal imbalance, so having a daily ritual to unwind is critical for longevity.

Follow the 80% rule: “Hara hachi bu” is a mantra from Okinawa, Japan, which reminds them to stop eating when their stomachs are 80% full to prevent bloating and discomfort. Additionally, people in the Blue Zones eat their smallest meal in the early evening, and then don’t eat for the rest of the day.

Eat plant-based diets: People in the Blue Zones rely primarily on beans for protein, eating meat on average just 5 times a month, and in small servings.
All Blue Zone communities drink alcohol regularly.

Drink wine: With the exception of the Adventists in California, all Blue Zone communities drink alcohol regularly, and those who consume moderately live longer than those who completely abstain.

Have Faith: Of the 263 centenarians interviewed, 258 belonged to faith communities. Research shows that regardless of denomination, attending worship regularly can add 4-14 years to your life expectancy.

Put loved ones first: Centenarians put an emphasis on family. Aging parents and grandparents live together or in close proximity, many have life partners, and they are caring, attentive parents.

Belong to a community: Those who live the longest surround themselves with positive influences – a community that is uplifting and supports a healthy lifestyle.

These communities are unique, but they’re not unicorns. We can all incorporate more of their ideas into our lifestyles. It’s no coincidence that these people, in different corners of the world, have mastered the art of healthy aging. It’s an enjoyable lifestyle: if all it takes to live to see 100 is being surrounded by a community, keeping your loved ones close, eating healthfully, moving naturally, and relaxing with a drink, you can count me in!

Investing In Your Golden Years

If you’re headed towards retirement, how prepared are you to give up your steady paycheck? If you’re already retired, how financially secure do you feel? Your goal doesn’t have to be living the lifestyle of the rich and famous, but examining your financial health is important, as financial stability can alleviate many of the pressures of your golden years. Not only does financial health impact your lifestyle, but it can also impact your physical health: according to many studies, the lower your income and net worth, the higher the rates of illnesses such as cardiovascular disease, cancer and obesity, and the shorter your life expectancy. The connection between income and health only grows greater with age.

The Senior Wealth Gap

There’s no denying that there are deeply rooted wealth gaps in America. We’re not just talking about the gap between the 1% and the rest of the population – there is even a large wealth gap between people of the same generation. An international study from the Organization for Economic Co-Operation and Development (OECD) found that the gap between wealthy and low-income seniors is wider in the United States than in nearly all other developed nations. In addition, according to a Financial Industry Regulatory Authority (FINRA) survey, 32% of adults ages 53-62 have no retirement or pension savings, and 30% of seniors experience a zero, or even negative, monthly budget after paying for basic needs.

There are multiple reasons why the wealth gap between seniors is growing, and why so many seniors are finding it difficult to save money or even stay afloat. What is clear is that this alarming trend is having a negative impact on seniors’ lives and even on their health. The OECD report advises immediate policy reforms to target this wealth gap as soon as possible, “in order to prevent health, labour market and other socio-economic disadvantages from accumulating over time.” Luckily, many experts are taking this issue seriously.

Building Communities of Wealth

stock market numbers — *Educating people so they have a better understanding of the stock market, will help them invest money better.*

Professor Keith Weigelt, from the University of Pennsylvania’s Wharton Business School, is one of those experts taking this issue seriously. His solution to a wealth-based public health crisis? Education and investment. Weigelt’s non-profit, Bridges To Wealth, offers free workshops at senior living facilities and community centers aimed at building what he calls “communities of wealth”. He believes that working with communities that typically don’t have access to expensive financial consultants can help to reduce the health and wealth gap. Each seminar consists of an educational lecture about a financial topic and concludes with an opportunity for participants to invest using the program’s portfolio.

Weigelt’s theory is backed by evidence: last year, seminar participants saw an average return of over 15%, and over 90% reported having a better understanding of the stock market, making changes in how they made investment decisions, and saving more money than they were before they started the program.

Tricks Of The Trade

Many experts share the idea that generational wealth – and generational knowledge – are a key factor to reducing wealth and health inequalities. Professor Weigelt agrees with this, and prioritizes focusing his seminars on investing in the stock market. 30% of the U.S. population have a net worth of greater than $100,000, and over half of these individuals are actively invested in the stock market, which sees an average return of 8% of investments yearly. Compare that to the 60% of the population who have a net worth of less than $50,000: only 4.9% of these families actively invest in the stock market.

If you’re putting your money into a savings account in a bank, then you’re probably only generating an average of 1% in interest a year at the most. Weigelt’s suggestion is to focus on your financial education, and thus become empowered to invest your money in the stock market rather than letting it sit in a savings account.

His three tips for wealth generation are surprisingly simple:

Save as soon as possible. Once your money is saved, leave it there! Because interest is cumulative, the sooner you invest – even a little – the longer it will have to generate interest. He has a similar suggestion for debt: pay down any debt as soon possible to avoid extortionate interest rates.
Use low cost investments. Doing so helps reduce the risk of investing, but can still result in a solid payout.
Diversify your investments. Again, this helps to reduce risk – it’s like the old saying goes, “don’t put all your eggs into one basket.”

Professor Weigelt also recommends evaluating your current spending, and reallocating based on financial goals. Budgeting, he says, is a necessary skill that many people neglect. Start by identifying all sources of income, then identify all fixed costs (like rent, or insurance) and variable costs (like clothes, gifts, or entertainment) each month. Of course, it’s crucial to have a healthy savings account to cover for emergencies, but Weigelt also suggests reallocating some of your expendable variable costs so you can open up more funds for investing.

Fraud Watch

While there are many incredibly beneficial investment and financial education programs out there, there are also many fraudsters out there. In fact, a 2010 study suggests that seniors have lost at least $2.9 billion dollars to financial exploitation. The stark reality is that this exploitation is perpetrated by strangers as well as by people seniors know and trust. For seniors, losing savings can have drastic consequences, such as losing the ability to live independently, as well as a decline in health, broken trust, and decimated credit with few opportunities to regain what’s lost.

burglar in a black mask holding a laptop with your password on the screen — *When investing your money, beware of fraud from people asking for money immediately, and if it is too good to be true.*

Awareness of the risk is the first step. Some warning signs of potential fraud include:

The results sound too good to be true. People who reference substantially higher returns than the market average are probably exaggerating. Doing a little bit of background research on well-known stock indexes can help you verify any outlandish claims.

Someone is pressuring you to send money immediately. A huge red flag is the pressure to spend money RIGHT NOW. Scammers often prey on you by presenting the offer as an urgent, once-in-a-lifetime deal. Resist the urge to be impulsive, take the time to consult a trusted friend or family member, and remember to breathe!
You’re given extravagant guarantees. Beware of “guaranteed” language and false promises. Every single investment carries some degree of risk – there are no guarantees. Generally, a lower risk investment yields lower returns. High reward investments are accompanied by greater risk, and are best for people who are financially comfortable with that level of risk.

Dollars and Sense

Financial scams are out there, but they can be easily avoided by using common sense. Investing, on the other hand, is not always so simple. But everyone can do it if you dedicate a little bit of time and effort. A good place to start is by following the experts’ advice and getting educated on financial matters so that you can begin confidently building wealth for yourself – and the next generation. You can do this by finding financial seminars or classes at a local community center or by signing up for a well-vetted online course. It’s never too late to start! Investing a little now can help make your golden years healthy and wealthy.

Journal Your Way To A Better Day

As anxiety, depression, and other mental health issues are on the rise, people are seeking natural, holistic ways to help relieve their day-to-day blues. Of course, you should always talk to a trusted doctor if you have serious concerns, but some people are able to manage their emotional ups-and-downs with coping mechanisms, like journaling. Adopting a journaling practice, like bullet journaling, is a great way to process emotions, prioritize and organize your life, and track everything from your successes to your mental health symptoms.

Benefits of Journaling

caucasian woman sitting outside writing in a journal while smiling — *Bullet journaling has many benefits such as improving your mood, while helping you relax your mind.*

There are many studies that use a journaling practice as an intervention strategy for mental health issues like anxiety, trauma, or depression, as well as for those in high-stress situations, like college students, children in foster care, and families experiencing homelessness. Bullet journaling, like any journaling practice, has many benefits. Journaling has been proven to effectively:

Improve your mood
Enhance your sense of well-being
Reduce symptoms of anxiety and depression
Reduce symptoms of intrusive thoughts and avoidance that are related to traumatic events
Improve memory and focus

A regular journaling practice positively impacts experiences of stress and anxiety by allowing you to:

Relax and clear your mind
Release feelings about anxieties and everyday stress
Write about struggles and successes
Focus on gratitude
Enhance self-awareness and awareness of triggers
Track progress
Organize things big and small and plan for multiple outcomes and scenarios.

These studies also show that the consistency and regularity of your journaling practice is key. A 2013 study found that expressive writing on any topic, from deepest, emotional thoughts to a simple daily event, for 20 minutes a day, three days a week, saw a significant decrease in symptoms of depression. It’s believed that journaling helps create a positive mindset by allowing you to confront negative emotions, focus on positive emotions, and organize a productive response. Writing in your bullet journal – one created by you, for you – is a great step toward a healthy mindset, and can provide you with valuable insight to better understand your own mental health.

What Is Bullet Journaling?

Bullet Journaling, or “BuJo”, is a specific type of journaling that is a creative mix of planner-meets-diary. With some traditional journals, you fill in predetermined boxes for each day, week, month or year. A bullet journal is simply a blank journal that you create on your own. The beauty of bullet journaling is that, because it is entirely your creation, you can get as detailed, artistic, and organized as you want! You can do this freehand or by following stencils – there are many blogs and accounts on Instagram and Pinterest dedicated to BuJo layouts. With a bullet journal, you have the flexibility to choose what you are tracking, logging, and writing about. Some section ideas include:

Daily:

Mental health symptoms: Tracking your mood, anxiety, and mindset each day can help you to recognize patterns and triggers. Some therapists recommend this practice to help provide a framework for discussion in therapy sessions.
Physical symptoms: Many mental health issues have comorbid physical symptoms, like headaches, lethargy, and an upset stomach. Logging these symptoms can help uncover patterns that you can address with a professional.
Sleep logging: Tracking how many hours and the quality of sleep you are getting is important! Studies suggest that as much as 70% of the population doesn’t get enough high-quality sleep. Being tired exacerbates preexisting mental health conditions and sets you up for a long, stressful day, so it’s helpful to be aware of your sleeping habits.
Food tracking: Logging what you are eating and how it makes you feel is an important step toward a healthy relationship with food. Food tracking also helps you to focus on enjoying your food, and can bring a sense of mindfulness to your meals.
Gratitude: Psychologists recommend a gratitude list as a critical way to build a positive mindset. By reflecting on what you are grateful for, you can train your brain to build positive associations and look for the good in things. Keeping a gratitude list in a BuJo that you look at often is an easy way to make this reflection a part of your daily routine.

Weekly:

Meal prep and grocery lists: Keep your lists and plans organized alongside your food tracker, building off of what meals you enjoyed and how they made you feel.
Chores, appointments, and to-do lists: Some of us rely heavily on lists to stay organized! Keeping them in one central location, rather than scattered throughout the house on scraps of paper, will help you tackle those to-do lists. Having these lists can also ease any anxiety you have about planning for the week, and making sure you haven’t forgotten anything.

Monthly:

Important dates like deadlines and birthdays: When you’re feeling overwhelmed by mental health symptoms, or even just daily life, it is easy to lose track of important dates. Keeping your calendar in one central location that you look at frequently, like your BuJo, helps avoid the stress of a forgotten appointment.
Monthly cleaning calendar: Our home space is a reflection of our headspace! Use a monthly cleaning calendar to make your home feel less cluttered and more peaceful.
Budget tracking: Use this to track spending and plan finances. Financial stressors are a major burden, and having an organized log and plan helps many people breathe breathe easier.

Other sections:

Words of affirmation: Used to inspire and uplift yourself when you’re feeling down
Self care strategies: Reminders of what you can do to relax and reset
Coping mechanism toolkit: Strategies to use when mental health symptoms are acting up
Page of wins: Logging victories, big and small, to reflect on when things seem hopeless.
Hobbies: Some people track how many books they’ve read, chart their plants’ growth, log their song-of-the-month, or note new recipes they’ve tried and loved. It can be inspiring to look back and remember things you love!

Remember that your bullet journal is yours! Nobody is judging how professional it looks or what you’re choosing to track. Fill it with things that are important to you or that bring you joy, and it can be a useful tool for staying organized and staying positive.

Getting Started

Even if you’re not actively experiencing any mental health issues, building a consistent journaling practice can only serve to support your emotional wellbeing. The best part is, you can probably start right now with just the things you have at home. But, if you choose to invest a little more in this routine, there are a few must-have materials.

The right journal: People swear by Moleskine’s dotted journal, but any journal with grids or dots will work – or even blank pages, if you’re talented!
The right pens: This is a matter of personal preference. Some people use their standard Bic pen or Crayola markers, and others choose to invest in higher quality calligraphy pens. Pick what suits your needs – you might have a few favorites that you use for different writing styles.
The extras: There are a multitude of BuJo extras available for purchase – stickers, washi tape, tabs, and more. Use whatever you need to help keep yourself organized and to keep your journaling fun!

Once you’ve gathered materials, you can turn to the many pages of inspiration on Pinterest and Instagram dedicated to creative bullet journaling layouts. It’s up to you to decide what to prioritize. You can build your BuJo around tracking mental health and habits, or you can start off with a page of affirmations and gratitude. You’ll probably want a mix of tracking collections, positive reminders (like the affirmations and gratitude), and then your weekly, monthly, and yearly planning sections. You are the author of this personalized planner, so you get to decide what goes where! There are many inspiring social media accounts and blogs dedicated to BuJos, but ultimately it has to work for you. So dive in, get creative, and see the benefits right away!

The One “Fitness Habit” You Have To Stop Immediately

Many people are obsessed with fitness, and obsession can spiral out of control quickly. Following fitness celebrities and looking into new diet trends may seem like steps in a positive direction, but doing so can lead to binge dieting and excessive exercise, and can have an extremely negative impact on your self image.

Following fitness celebrities can be particularly dangerous, as they sometimes offer toxic “health” tips that defy science and can be downright dangerous, like restrictive eating. Some “fitness experts” with little-to-no medical, health, or nutritional training will share “what I eat in a day” posts, suggesting that people follow similar 1000-1200 calorie per day diets. These celebrities neglect to mention the first basic tenet of fitness: everybody is different and requires different levels of caloric intake and exercise to feel their best! This type of restrictive mindset not only takes a physical toll, but can also take an even larger psychological toll.

The Psychology of Restriction

black and white picture of woman looking down — When you restrict food, your brain begins to form feelings of shame and guilt.

The science behind calorie restriction seems to make sense: if you want to lose weight, burn more calories than you consume. The problem isn’t with the science, it’s in the application. There are physical issues that can arise from a restrictive diet, but the real danger is in the psychological toll. Experts at the National Eating Disorder Association (NEDA) caution that paying too much attention to caloric intake can lead to an obsessive and negative mindset.

When you begin to restrict calories, your brain can form a negative association with the foods you consume, usually centered around feelings of guilt, shame, and self-loathing. These emotions can cause you to further restrict what you eat, or can result in binge eating, which can damage your metabolism and exacerbate the negative feelings you have come to associate with your food.

NEDA also warns that denying yourself foods that you love that aren’t necessarily healthy, like french fries or ice cream, can lead to placing a greater emotional value on food. Your restrictive diet becomes “sad,” and food becomes a beacon of happiness. Connecting food and emotions can lead down a slippery slope, meaning you could end up binge eating in search of happiness, or denying yourself nutrients to absolve a sense of shame.

The Secret To Sustainable Weight Loss

Further research shows that restricting calories is not only psychologically damaging, but is also ineffective. While restricting food intake can cause a short-term weight loss, long-term studies show that it’s incredibly ineffective for sustained weight loss. A severely restricted diet leaves you feeling deprived and lacking important nutrients, so you end up “yo-yo dieting,” meaning that you try to severely restrict your calories but are unable to keep it up and end up returning to your old habits. There has to be a more sustainable way to lose weight.

Holistic experts who focus on the whole body, including the mind, suggest that balance is the key. Instead of fixating on calories, people must prioritize moving their bodies frequently and fueling themselves with healthy, whole foods. Finding delicious recipes you love, allowing yourself to eat anything (yes, even french fries and ice cream!) in moderation, and engaging in an exercise you find enjoyable is the key to long-term success. Instead of living a life of restriction, try these tricks for returning to simple, conscientious, and healthy eating habits.

Be Consistent: Eating at roughly the same time every day conditions your body to expect food at those times. Stick with the three squares – breakfast, lunch, and dinner – and two to three snacks.
Go for quality: Fuel yourself with whole, unprocessed foods. Make raw or simply prepared vegetables the center of your plate, go for lean proteins, fill up with whole grains, and snack on fresh fruit.
Pay attention to quantity: Portion control is a great, non-restrictive alternative to calorie counting. Some weight loss programs sell pre-portioned containers to measure your food with, but you can also familiarize yourself with what your portions should look like. A widely regarded rule of thumb is that portions of grains and starchy veggies should be about one handful or the size of a tennis ball; protein should be about the size of your palm; dairy products should be about the size of one or two fingers.
Eat consciously: Eliminate distractions while eating! This might not seem like a big deal, but studies show that people who put away their phones, walk away from their desk, and turn off the TV are less likely to overeat. Those same people also report feeling fuller and more satisfied with their meal for longer.

Remember that we live in a society where popular culture tells us what to eat, how to dress, and who to look like. Feeding yourself well, moving your body joyfully, resting when you need to, and letting go of an obsession with calories and faux-fitness is an act of radical self love. And it works. You’ll find yourself more comfortable in your skin, and feeling better than ever.

Fall In Love With The Great Outdoors: Take A Hike!

The seasons are changing, the temperature is dropping, and soon we’ll see some beautiful foliage. It’s the perfect time to take advantage of the great outdoors. And what better way to do this than by hiking? A “hike” can happen anywhere: up steep mountains, through dense woods, or even in well-paved nature reservations. It doesn’t matter where you do it, the point is to put down your work, walk away from your to-do list, and reset in nature. But there are more benefits to hiking than just relaxation!

Benefits For The Mind And Body

man standing at a cliff while the sun sets — *Spending a small amount of time out of the city and in nature can reduce the risk of developing depression.*

Hiking has many benefits for both your physical and mental well-being, and there are studies from all over the world to prove it. Researchers have studied the effects of regular exposure to nature, and have found the following effects:

Stress reduction. Even just the act of spending time in nature can be hugely beneficial, thanks to chemicals released by trees and plants. Biologists, naturalists, and psychologists have worked together to study the effect of phytoncides, a chemical released by plants, on cortisol, the hormone that regulates stress in humans. They have found that exposure to phytoncides can greatly reduce cortisone levels. This isn’t only true while you are in the presence of plants; this chemical can have a lasting effect on your reaction to stress in the future.
Emotional stability. Even spending a small amount of time out of the city and in nature can reduce the risk of developing depression, as well as provide you with a way to keep you from dwelling on negative thoughts.
Increased immune function. Many studies have shown that there is a correlation between the amount of time you spend in nature and your immune system function.
Improved health. In a recent study, participants were assigned to walk in nature or in an urban environment 3 times a week. Researchers logged participants’ blood pressure, heart rate, and heart rate variability, and the group who walked in nature had much lower heart rates and blood pressure each day that they took their walks.
Improved focus. Many of us feel overwhelmed by the amount of work we have, resulting in irritability and distractibility. Studies show that taking a break in nature can serve as a cognitive reset, which can improve your test scores, your ability to focus, and your short term memory.
Strengthened neural pathways. Getting lost might actually have some benefits! Introducing new skills, like map reading or using a compass, can exercise the plasticity of your brain, forming and strengthening neural pathways.

Improved memory. Hiking regularly can have a positive impact on your hippocampus, the part of the brain responsible for memory storage and function. Experts believe hiking or walking regularly can have a long-term impact on aging brains, potentially decreasing the risk of Alzheimer’s or dementia.

Nature Makes You Feel Good!

As if those major brain and body benefits weren’t enough, there’s another reason to get outdoors. When we exercise, our brains produce feel-good endorphins like oxytocin – hence the “runner’s high” that cardio enthusiasts often talk about! Hiking causes a similar endorphin release, which decreases stress and pain and promotes a feeling of euphoria. These neurochemicals are often referred to as the brain’s love potions, so bring a love interest along with you and get those endorphins flowing.

Spending time in nature with loved ones can be incredibly beneficial. Not only are you decompressing, relaxing, and taking care of yourselves together, you’re also both in great moods! You can laugh together, walk in silence, motivate one another when it feels too tough to go on, and go home at the end of the day feeling relaxed and rejuvenated.

Tips For A Safe Hike

Hiking isn’t all lovey-dovey sunshine and endorphins. Hiking can be strenuous and your best bet is to be prepared! Follow these 5 tips for a safe and enjoyable hike.

Be prepared. Hiking can be a short trip or an all-day affair, but either way it’s important to have the basics on hand! High protein snacks, more water than you think you’ll need, an extra pair of socks for wet feet, and a basic first aid kit are all essentials you should store in your backpack.

Be respectful. This should go without saying, but be respectful of other nature enthusiasts. Don’t smoke, pass on the left, and share the path. You must also be respectful of the environment by staying on marked trails and taking any trash home with you.

Pay attention to the weather. Remember that fall weather is changeable – a very cool morning can quickly turn into a blistering hot day, so it is important to come prepared with layers.

Pay attention to your needs. Don’t over do it! It’s important to recognize your own limitations. Go slow and steady, take breaks when you need to, and don’t be afraid to ask for help.

There are so many benefits to spending time outdoors! Anyone can reap these benefits – regardless of where you are in the world, what your experience level is, or how fit you feel. Start by taking walks on your breaks from work, or a weekend adventure just outside of your city limits. You’ll be surprised by how quickly you feel the difference!

Improve Childhood Social Behaviors and Brain Function With Mindfulness

Many new parents worry about raising their children. Will they be kind? Creative? Smart?

As parents, we only want to do the best for our children, but there’s no guidebook for nurturing their best qualities. Psychologists, spiritual leaders, and early childhood educators agree that mindfulness is one way to support the positive development of growing minds. Mindfulness is a way to unwind and find peace, while still honoring the whole spectrum of emotions that you feel. Over 35 million adults in America have a regular mindfulness practice, and it can be just as effective for children as it is for adults.

The Benefits of Mindfulness

The American Psychological Association recently published a meta-analysis combining data from over 40 studies on the effects of a mindfulness practice for adults. The research concluded that mindfulness has the following effects on participants:

A reduction in stress levels
Increased emotional awareness
Decreased emotional reactivity
Improved memory function
Increased focus
A greater sense of satisfaction with relationships
A more positive sense of self

Research also points to the numerous health benefits of mindfulness. People who have a mindfulness practice experience a reduction in high-risk behaviors like smoking and excessive drinking, and an increase in positive health behaviors like getting regular check-ups, using seat belts, and being physically active. There are also physical effects, like a stronger immune system, decreased blood pressure, reduction of chronic pain, and lessening of gastrointestinal distress symptoms.

All of these benefits are important for children, as well, since the habits and skills they build now will last throughout their lifetimes. There are also additional benefits associated with mindfulness for children, as reported in many studies from the American Academy of Child and Adolescent Psychology.

Cognitive flexibility, which allows children to disengage from conflict and calm down more quickly after being provoked or upset.
Prosocial behaviors in the classroom, like sharing, patience, and decreased reactivity to conflict.
Improved executive function, which controls things like focus, memory, and organization.

How To Support Mindfulness in Children

Many adults picture mindfulness as a form of meditation: sitting cross-legged with their eyes closed, taking deep breaths, and emptying their mind. Mindfulness is less about sitting in the perfect posture and clearing the mind, and more about staying in the present moment, and paying attention to what you’re thinking, feeling, and experiencing, without judgement.

There are many ways to practice mindfulness with children in your daily life. You can be mindful while eating, drawing, or playing in the sand. An easy way to start is by drawing attention to you and your child’s actions. You can say things like, “I am noticing how crunchy and cold this carrot is” or, “I love the way this marker feels in my hand”. You can also name emotions as they come up for you and your child: “I feel so happy to be spending time with you”, or “You seem frustrated”. By naming emotions in a calm and even tone you are allowing your child to do the same. Acknowledge big feelings, then let them go without judgement.

There are also many ways to practice mindfulness more intentionally. As a preschool teacher, I would often have my three and four year old students participate in a guided meditation before naptime. Sometimes we would listen to a recording (there are many great mindfulness for children channels on YouTube!), other times I would ad-lib. They are young, so it doesn’t have to be perfect!

Starting with the kids laying down in a comfortable position, ask them to close their eyes and listen to your words. You can describe in detail your favorite place: the sounds, smells, and colors. The more detail, the better! This practice encourages children to focus on the full-body details of a moment – the way the sun feels on their skin, the sound of wind in trees, the smell of grass – and supports an attentive, but calm, state of mind.

Loving Kindness Meditation

Another form of mindfulness that works beautifully for children is the “Loving Kindness” modality. Metta Bhavana, which translates from the Pali language to “cultivation of loving-kindness”, is a Buddhist tradition, and is adaptable for all ages and abilities. This practice focuses on unconditional caring for ourselves, our friends, our enemies, and everyone, and serves as a reminder for children to approach everyone with kindness and compassion. When guiding kids through this three-part meditation, you can give them the option of repeating the mantra out loud with you or picturing an image, such as shining a light from their heart to the other person’s, or handing them a flower – anything that conveys love and care. You can do this any time, anywhere.

First, encourage your kiddo to feel “metta” or loving, caring, compassion for themselves. Help them think of all of the things they love about being them – they’re a great friend, a helpful son or daughter, an amazing artist. They can picture themselves being flooded with warmth and light, or say “may I be well and happy” or “may I be filled with joy”. You can customize the mantra to fit whatever goals you have for your child.
Second, focus on a friend or family member. Encourage your child to picture their friend in their mind and think of all of the things they love about them. Then, repeat the mantra: “may they be well and happy” or whatever you have decided to use.
Next, ask your child to picture someone they don’t particularly like. It can be someone they feel neutrally about, or someone they dislike – traditionally it’s an “enemy” that is pictured. As they picture this person, have them use the mantra again – “may they be well and happy”.
Finally, have your child picture all of those people together: your child, their friend or family member, and their enemy or neutral person. Picture them all smiling, enjoying one another’s company. Then add more people to the image – your neighbors, your town, and the whole world. End with the mantra “may all people be well and happy”.

Mindfulness doesn’t have to be an intense, silent meditation. It’s about cultivating a sense of peace and presence even when things get crazy – which is a valuable skill for kiddos and adults. There are so many benefits for both the body and the mind when practicing mindfulness, so see if you can work it into your daily life. You might find that it helps your whole family navigate stressful days with resilience and compassion.

Tag: healthy lifestyle