it. Mindfulness is about paying close and undivided attention to one thing, such
as bringing attention to a flavor when eating, noticing the color or curves of a
leaf, how warm water feels on your hands, the weight of your body or the flow of
When we practice mindfulness, we bring our attention to the current moment, without reflecting on the past or looking into the future. It is a time for stillness and calm in the mind.
How can we create more space for mindful moments?
Choose a time to be mindful
Think of a time during the day or night that you can devote to yourself and your
mindful practice. At times it is a tight squeeze to find the space to completely
stop. Ask yourself if you can do this within your daily routine.
Will you use mindfulness while washing the dishes; paying attention to the warm water on
your hands and the motions of the cloth? Will you practice as you drink your
morning coffee or tea; noticing the feel of each sip? Will you practice as you
shower; reflecting on the warmth of the water as it sprinkles onto your feet?
Take time out to enjoy a mindful walk close to nature. Sit close to a plant or
grassed area and center your attention to your breath. Observe an indoor plant if
you do not have a garden close by. This doesn’t need to be for long, even 5 or 10
minutes will do.
Consider a modern approach
With a rise in technology and broadening availability of resources through it,
let’s use this to our advantage! Mindfulness can be confidently guided and
practiced with Apps, Podcasts or even through YouTube. These can be used on
your phone, an iPad, computer or other devices.
One of my favorite mindful Podcasts for kids is ‘Peace Out’ written by Chanel
Tsang. For adults, the Bhudify app can be a great guide.
One of our talented Hopscotch and Harmony clinicians, Kessia Ianzano wrote a
great article for Apps to use for mindfulness very recently for Mindful May.
Check it out here.
A great article by our Clinical Psychologist Georgina Psomiadis is also presented
on our blog if you would like some tips on the benefits meditation for you and
your children. Find it here
Include essential oils
Including essential oils safely in your routine can increase the opportunity for
mindful moments. Oils can be diluted into a spray bottle, a roller ball, or into an
It is recommended to consult a trained aromatherapist when considering the use of essential oils for you and your family. Aroma can be the focus point of the mindful moment, noticing how the aroma smells, and the way our body feels when we are in its presence. Small aroma diffusers can be great for the office or car too (Ebay or many other online stores sell these). Using aroma can become a routine and can remind us to take some time each day toenjoy a mindful moment.
By selecting a few of the tips from above, you will be able to find small ways in which you can bring mindfulness into your home and your life. Happy Mindful May everyone!
Leanne Smith is a Hopscotch & Harmony Psychologist who has a special interest in helping young children develop social skills and emotional regulation. She supports parents and children with Autism Spectrum Disorder to learn life skills and improve well-being. Leanne consults from both Belmont and Werribee.