Growing Up Mindful: Essential Practices to Help Children, Teens, and Families Find Balance, Calm, and Resilience

by Christopher Willard

Introducing mindfulness into the lives of our children and teenagers is perhaps the greatest gift we can offer. Mindfulness builds emotional intelligence, boosts happiness, increases curiosity and engagement, reduces anxiety and depression, soothes the pain of trauma, and helps kids (and adults) focus, learn, and make better choices. If that weren’t enough, research now shows that mindfulness significantly enhances what psychologists call "flourishing"—the opposite of depression and avoidance.

Growing Up Mindful helps parents, educators, and counselors learn how to embody and share the skills of mindfulness that will empower our children with resilience throughout their lives. With more than 75 accessible exercises and practices, along with adaptations for the individual needs of a wide range of children and teens, this inspiring guidebook brings you road-tested insights and tools for:

• Tapping the power of the imagination, play, and creativity



• Body-based mindfulness and movement practices



• Creatively overcoming resistance and gaining kids’ buy-in



• The mindful use of technology and social media



• Building the foundation through your own personal practice



• "Attending" and "Befriending"—two positive responses to stress



• Setting intentions and managing expectations of new practitioners



• Sharing mindfulness in a formal setting including schools and workplaces



• Extending our practice into the larger communities we share

"Seeds of mindfulness can be planted in anyone at any time—seeds that under the right conditions can burst and bloom into a life of compassion and connection," writes Dr. Willard. Growing Up Mindful invites you to "embark on something incredible and world-changing" as you join the growing community of adults bringing wonder, curiosity, and reflection back into childhood and adolescence.

Genres: Parenting, Nonfiction, Self Help, Education, Childrens, Spirituality

264 pages, Paperback

First published April 1, 2016

About the author

CHRISTOPHER WILLARD, PSYD, is a clinical psychologist and consultant specializing in bringing mindfulness into education and psychotherapy. He lives in Cambridge, Massachusetts, teaches at Harvard Medical School, and leads workshops worldwide. For more, visit drchristopherwillard.com.

Reviews

[Anna Mcallister · Rating 5 out of 5]

I'm just getting into learning about the benefits of mindfulness, and I thought this book provided a great perspective and good ideas on helping introduce the topic of mindfulness to children. I liked that he talked about which of the ideas might work best for which personalities, and how he stressed that it's about exposure, not perfect sessions of children quietly meditating, because that feels really unattainable around here :). I got this book at the library and am thinking of buying it, because I want to be able to go back and reference the practices in it.

[KC · Rating 5 out of 5]

Thanks to Edelweiss for the advanced digital copy for an honest review. This book is chalk full of all things good and mindful. Today's kids are stressed, over scheduled, and stretched academically. This book takes simple and useful approaches to help kids, their teachers and parents in tackling these hurdles. Simple breathing, meditation, and living in the moment. Great practices for all!

[Rj Yeomans · Rating 4 out of 5]

Dr. Willard's book Growing Up Mindful is a great resource for parents who are looking for ways to help their kids learn emotional regulation, focus, and stress reduction techniques. If you've been studying mindfulness for a while, there's not a lot of new ground covered here, but there are some interesting ways in how to adapt mindfulness techniques for use with your children and how to get them interested in practicing it on their own too. Parents with no, or very little, background in mindfulness will find this to be a great introduction as well as offering tips for engaging their kids with it too. Dr. Willard breaks down how each meditation and technique can help with different issues and offers a variety of options for children of different ages, learning styles, and attention spans. The book is easy to read and there's lot's of white space between sections, making some pages and chapters seem very short. I really liked that at the end of the book, Dr. Willard has laid out each technique, what issues it works best for (help with anxiety, depression, focus, etc.), and where to find it in the book. It makes looking back for a specific meditation or technique really easy.

[Shannon · Rating 5 out of 5]

Great exercises for kids and family and he’s also realistic about expectations for kids.

[Buku Arutala · Rating 4 out of 5]

Mendidik anak bukan perkara mudah dan merupakan tugas panjang yang menantang bagi setiap orang tua. Dalam proses mendidik anak, orang tua sering dihadapi dengan emosi yang naik turun. Kecenderungan yang ada, emosi yang keluar berupa emosi negatif seperti kemarahan dan ketidaksabaran. Lantas, bagaimana membuat emosi positif keluar lebih sering? Jawabannya adalah dengan pengelolaan pikiran. Pengelolaan pikiran yang saya maksud adalah mengatur pikiran dengan fokus terhadap hal yang terjadi saat itu (present). Jangan penuhi pikiran kita dengan hal-hal yang sudah lalu dan yang belum terjadi. Hal yang membuat kita mudah stres dan mengeluarkan emosi negatif karena terlalu banyaknya hal yang kita pikirkan atau pikiran kita melalang buana.

Lebih spesifik, membersamai anak akan menjadi jauh lebih menyenangkan dan mudah ketika pengelolaan pikiran berdasarkan kesadaran berpikir. Untuk memahami apa yang dimaksud dengan kesadaran berpikir, saya akan jabarkan tiga aspek penting dari kesadaran berpikir menurut buku Growing Up Mindful. Pertama, dengan sengaja memberikan perhatian. Kedua, kontak dengan momen saat ini. Ketiga, penerimaan tanpa penilaian. Dapat disimpulkan, kesadaran berpikir berkaitan dengan kekuatan sekarang (the power of now). Betapa menakjubkan kekuatan pikiran yang difokuskan pada kejadian saat ini tanpa terdistraksi kejadian di luar hari ini. Dengan demikian, orang tua akan lebih tenang dan fokus dalam menjalani kehidupan bersama anak-anak.

Dalam buku ini dijelaskan kebanyakan orang tua yang mengalami stres akan menghasilkan anak-anak yang mudah stres juga. Kita tentu tidak mengharapkan anak-anak kita tumbuh menjadi anak-anak yang berenergi negatif. Untuk tumbuh membersamai anak dalam kondisi bahagia, dapat dilakukan latihan kesadaran berpikir. Berdasarkan buku ini setidaknya ada 72 praktik melatih kesadaran berpikir. Salah satunya, dapat dipraktikkan ketika kita sedang marah atau stres dengan memejamkan mata dan mengepalkan tangan erat. Pada saat melakukannya, ajukan pertanyaan kepada diri sendiri tetang emosi apa yang sedang dirasakan, apa yang sedang dipikirkan dan lain sebagainya.

Sekiranya itu ulasan dari saya, kalian dapat membaca lebih lanjut buku Growing Up Mindful (Membetuk Anak Bahagia dan Berkesadaran Pikiran) karya Christopher Willard. Semoga bermanfaat dan dapat menerapkan latihan kesadaran berpikir. Saya harap kita mampu menjadi orang tua yang bahagia sehingga anak-anak dapat tumbuh dengan bahagia juga.

[Kayla · Rating 5 out of 5]

Wow, this book is amazing!

There are so many great techniques and lessons within it that make it simple and easy to help kids understand awareness. On many different levels.

I’m using some of these very techniques on some of the kids I work with currently at a behavioral institute.

They really enjoy and appreciate some of these things.

I’ve heard so many “I’ve never noticed that” or “I’ve never thought about that”.

It really is great for expanding minds and opening eyes to things right in front of us.

Not only is it for kids but it’s for ourselves.

I found myself practicing many of these exersizes as I read through them. I was grew more calm and aware each time.

love, love, love

[Abimanyu · Rating 3 out of 5]

Buku ini merupakan buku praktis dan informatif seputar parenting. penulis mengingatkan bahwa mendampingi anak tidak harus terburu-buru mengikuti ritme dunia yang serba cepat, tapi bisa dengan cara yang lebih sadar, santai, dan hadir sepenuhnya.

Isinya tidak rumit namun kalimat terjemahannya banyak yang terasa janggal, banyak contoh dan latihan kecil yang mudah dicoba sehari-hari. Buku ini mengajak kita untuk pelan-pelan dan benar-benar menemani anak, sekaligus belajar soal kecerdasan emosi dan tumbuh bersama mereka.

[Sarah Tanner · Rating 5 out of 5]

I thoroughly enjoyed this book. I don't write reviews, but this book deserves a good rating. It really helps us understand the development of the child's brain and includes great unbiased ideas of how to effectively teach your child to grow and learn about life. My son is 19 months, and I am a first time mother reading this book. It will be a wonderful reference for years to come. Great job!

[Rhonda Lepkan · Rating 4 out of 5]

I staggered reading this over a long period of time. It is more of a resource book than a read. I found the majority of very useful and I will keep it on my shelf for reference both for teaching my children about mindfulness, and myself for exploring my practice.

[Amy Navarre · Rating 2 out of 5]

I received this free book from the 2018 ALA Conference. This review contains my honest opinion.

I think that there are a lot of good techniques and practices listed in detail within this book, but I feel this book works best as a research resource, not as a book to be read cover to cover.

[Amanda Gibson · Rating 5 out of 5]

Loved all the mindfulness practice ideas for kids (and adults!). And reminders of how it can look so different for all kids, not to force mindfulness to look one way. We release expectations and allow mindfulness to be what it needs to be for each child.

[Laurenschnaremahoney · Rating 5 out of 5]

Practical suggestions clearly laid out.

[Summer Bartunek · Rating 4 out of 5]

Gives great mindfulness practices that can be used with kids (or adults) immediately.

[Margaret · Rating 3 out of 5]

Some good ideas for encouraging mindfulness with kids

[Liz DeLise · Rating 5 out of 5]

Recommended must read for parents!

[Cheryl]

Kathryn recommends this author.

[Erin · Rating 2 out of 5]

Skimmed most of it, read chapter on social media.

[Agrita · Rating 4 out of 5]

Buku yang membahas konsep hidup berkesadaran (mindfulness) dan beberapa cara yang dapat dipraktekkan untuk melatih pikiran, terutama cara-cara yang dapat dilakukan bersama anak-anak.

[Rina April · Rating 5 out of 5]

Top notch! Thank you for writing this book! ❤️❤️

[Courtney · Rating 5 out of 5]

Christopher Willard came to our community to speak about mindfulness, referring to his book "Growing up Mindful." His presentation and this book have been so important to my life ever since. Willard offers easy-to-remember strategies to "be in the moment." Whether it be breathing exercises or imagery, many of his suggestions have become (hopefully) permanent healthy habits for me. In turn, as he notes, I am a better, calmer parent and teacher. I hope to model these mindfulness habits for children so that they, too, can benefit from them. Willard also lists all of the compelling research of why mindfulness is important, including brain health. I recommend book this to anyone! Also look up the author's presentations while you're at it!

[Jacqueline · Rating 5 out of 5]

This is a great book for anyone interested in mindfulness. I love the case it makes for adults to set an example for the children in their lives and how it helps everyone. Its down to earth realistic approach is very appealing.

p.39 "The goal is to change our relationship to our our thoughts."

p.47 "Almost anything will work again if you unplug it for a few minutes, including you."

p.52 "Quaker educator and author Irene McHenry suggest asking yourself "What went well?' on a regular basis. You can also ask, "What's not wrong?"

p. 55 Learning to value ourselves and take time for self-care in important to our ability to be fully present for and connected with kids."

p. 116 But it's not that I'm pretending that the dog shit isn't there. It's that I'm also noticing that the sunshine and everything else is there, too."

p. 134 "Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy."

p. 187 "It is by teaching that we teach ourselves, by relating that we observe, by affirming that we examine, by showing that we look, by writing that we think." Henri-Frederic Amiel

p. 28 Definition of mindfulness: "paying attention to the present moment with acceptance and nonjudgment"

p. 30 Another definition: "Paying attention to the present moment with curiosity and kindness."

[Eve Costarelli · Rating 5 out of 5]

I was pleased to receive the book Growing Up Mindful from the author, Christopher Willard, PSYD. As I have become increasingly more focused on bringing mindfulness into situations where mindfulness might not be readily available, such as in schools, offices and while working with the special needs populations, I have enjoyed the wide array of books on the practical applications of mindfulness, that I can adapt to my needs. Dr. Willard is at the top of the game. This book was really user friendly with just enough scientific knowledge mixed with common sense. A dream book of ideas to help create a sense of balance, ease and flexibility in your life, that of your family and also to those around you. From the excellent mindfulness exercises to the practical advice, Dr. Willard offers creative and useful scripts, examples and ideas on how to bring mindfulness into your day. I highly recommend this book. It is an excellent tool for anyone: parent, teacher, and boss who wants to help young people bring mindfulness into their lives.

Disclaimer: The author sent me a copy of Growing Up Mindful. All opinions are my own.

[Erin · Rating 5 out of 5]

This was one of those books that I had no recollection of requesting when it showed up in my library holds, so I can't say that I had any expectations when I started. And with no expectations, it blew me out of the water. I ended up with a notebook taking pages and pages of notes.

While it's geared towards helping kids grow up mindful, you can't do that without practicing mindfulness yourself. This book makes a solid case for the benefits of mindfulness (with citations! Hallelujah!) and lays the groundwork for starting your own practice as an adult. It's not asking you to sit with a blank mind for 20 minutes, but instead gives practice ideas that you can do at a stoplight, or waiting for your coffee to brew. Very doable even if you have no extra minutes to spare.

I've been working it in when I can, and have had *major* improvements in my ability to fall asleep or back asleep. So the book was worth it for that alone.

I'm shelving this with my other foster/adoption books because I think these are especially good practices for children who have experienced trauma, and for the parents who are parenting the more, shall we say challenging, children.

[Nancy Currie · Rating 5 out of 5]

Really great book. Well-written and informative in a very supportive way. I especially liked the chapter near the end where the author gives information on how to bring mindfulness to your community and what you can do to work through resistance to mindfulness programs. Dr. Willard writes in a style that gives the reader the feeling that they are supported and understood and that he wants only what's good for the reader and anyone new to or experienced with mindfulness practices.

[Mrs. Barber · Rating 4 out of 5]

Great activities ready to use with all ages