How can I make my child's heart grow like mine?
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Description
Book Introduction
Life Skills to Help You Through Hard Times: A Harvard Student's Guide
How great would it be if we could teach this to our children?
Develops children's resilience, concentration, cognitive ability, and creativity
70 Mindfulness Practices
What if, with simple daily practices, you could address psychological issues like stress, depression, and anxiety; improve physical health like resilience, immunity, chronic pain, and cardiovascular function; and enhance concentration, cognition, and creativity? What if there was a technique that didn't require much time or money, was accessible to anyone, regardless of age or gender, and was even being studied by Harvard students, some of the world's brightest minds?
If a parent caring for a child at home, a teacher teaching children at school, or another caregiver heard this, the first thing they would probably want to say to the child in their care is this.
Because this technology will be a great help in helping children grow up healthy and upright, and it will become a valuable asset that they can use throughout their lives.
This book is a guide to incorporating such amazing skills into your daily life, and a small gift box for parents, teachers, child care professionals (therapists, counselors), and anyone else who puts children at the center of their lives.
It contains the seeds of developing a strong and flexible mind that will not crumble in the face of failure and frustration.
If you plant this seed in your child's heart and water it so that it blooms, wonder, curiosity, love, and compassion will grow within them.
Using this as a stepping stone, the child will be able to nurture himself to be vibrant and rich in any situation.
How great would it be if we could teach this to our children?
Develops children's resilience, concentration, cognitive ability, and creativity
70 Mindfulness Practices
What if, with simple daily practices, you could address psychological issues like stress, depression, and anxiety; improve physical health like resilience, immunity, chronic pain, and cardiovascular function; and enhance concentration, cognition, and creativity? What if there was a technique that didn't require much time or money, was accessible to anyone, regardless of age or gender, and was even being studied by Harvard students, some of the world's brightest minds?
If a parent caring for a child at home, a teacher teaching children at school, or another caregiver heard this, the first thing they would probably want to say to the child in their care is this.
Because this technology will be a great help in helping children grow up healthy and upright, and it will become a valuable asset that they can use throughout their lives.
This book is a guide to incorporating such amazing skills into your daily life, and a small gift box for parents, teachers, child care professionals (therapists, counselors), and anyone else who puts children at the center of their lives.
It contains the seeds of developing a strong and flexible mind that will not crumble in the face of failure and frustration.
If you plant this seed in your child's heart and water it so that it blooms, wonder, curiosity, love, and compassion will grow within them.
Using this as a stepping stone, the child will be able to nurture himself to be vibrant and rich in any situation.
- You can preview some of the book's contents.
Preview
index
introduction
prolog
Part 1: Understanding Mindfulness
Chapter 1: Children crushed by stress
Chapter 2 Mindfulness: What Exactly Does It Mean?
Chapter 3: Building the Foundation: Mindfulness Practiced by Myself
Part 2 Mindfulness Practices for Children and Teens
Chapter 4: Introducing Mindfulness to Children
Chapter 5: Visualizing: Exercises Using Imagination
Chapter 6: Body Awareness: Body-Based Practice
Chapter 7: Going with the Flow: Movement Practice
Chapter 8: Experiencing the Present: Practice with Sound and Senses
Chapter 9: Focusing While Playing: Creative Play Practice
Chapter 10: Building a Conscious Relationship with Technology: Practice with Modern Devices
Chapter 11: Maintaining Mindfulness: Short Exercises for Everyday Life
Part 3: Sharing Mindfulness
Chapter 12: Tips for Teaching Mindfulness
Chapter 13: Building an Awake Community
Epilogue
References
Appendix: Choosing the Right Exercise for Your Child
3-2-1 touch│4×4 breathing│7-11 breathing│79th organ│Adapted body scan│Sensory countdown│Personal space practice│Quiet sigh│Finding stillness│Clearing the clouds│Just being ×3│Glitter ruler│Basic walking meditation (5-4-3-2-1 walking·Walking with sensory awareness·Walking with gratitude·Walking with feeling awareness·Walking with coins·Walking while talking·Walking comically·Walking like this·Walking like a character)│Basic mindfulness meditation│Recording my own breathing meditation│Tree practice│Butterfly hug│Scanning my body│Looking with different eyes (Samurai eyes·Child eyes·Artist eyes)│Five-finger breathing│Waves created by words│Mind, body, let's go!│Mindful eating│Mindful coloring│Think before you speak│Breathing with all your senses│Calming body and mind│Smile meditation│Dr. Distraction│Listen to the sound of disappearing│Color detective│Pestering Watching Emotions│Finding Sounds│Sound Countdown│Moving Through Soundscapes│Social Media Mindfulness│Ice in Your Hands│Soup Breathing│STOP│SLOW│Single Tasking│How Can We Know?│Five Senses Scan│Noticing Emotions While Listening to Music│Human Mirror│Human Kaleidoscope│Practicing Loving-Kindness│Loving-Kindness Breathing│What Has Went Right?│Listening to Your Favorite Song│Zoom Lens and Wide-Angle Lens│Examining Your Experience in the Present Moment│Following Your Intuition│Finding Greenery│Kind Wishes│Crevices│Clouds in the Sky│Pebbles on the Lakeshore│Conveying Your Breath│HALT
Acknowledgments … 326
index
prolog
Part 1: Understanding Mindfulness
Chapter 1: Children crushed by stress
Chapter 2 Mindfulness: What Exactly Does It Mean?
Chapter 3: Building the Foundation: Mindfulness Practiced by Myself
Part 2 Mindfulness Practices for Children and Teens
Chapter 4: Introducing Mindfulness to Children
Chapter 5: Visualizing: Exercises Using Imagination
Chapter 6: Body Awareness: Body-Based Practice
Chapter 7: Going with the Flow: Movement Practice
Chapter 8: Experiencing the Present: Practice with Sound and Senses
Chapter 9: Focusing While Playing: Creative Play Practice
Chapter 10: Building a Conscious Relationship with Technology: Practice with Modern Devices
Chapter 11: Maintaining Mindfulness: Short Exercises for Everyday Life
Part 3: Sharing Mindfulness
Chapter 12: Tips for Teaching Mindfulness
Chapter 13: Building an Awake Community
Epilogue
References
Appendix: Choosing the Right Exercise for Your Child
3-2-1 touch│4×4 breathing│7-11 breathing│79th organ│Adapted body scan│Sensory countdown│Personal space practice│Quiet sigh│Finding stillness│Clearing the clouds│Just being ×3│Glitter ruler│Basic walking meditation (5-4-3-2-1 walking·Walking with sensory awareness·Walking with gratitude·Walking with feeling awareness·Walking with coins·Walking while talking·Walking comically·Walking like this·Walking like a character)│Basic mindfulness meditation│Recording my own breathing meditation│Tree practice│Butterfly hug│Scanning my body│Looking with different eyes (Samurai eyes·Child eyes·Artist eyes)│Five-finger breathing│Waves created by words│Mind, body, let's go!│Mindful eating│Mindful coloring│Think before you speak│Breathing with all your senses│Calming body and mind│Smile meditation│Dr. Distraction│Listen to the sound of disappearing│Color detective│Pestering Watching Emotions│Finding Sounds│Sound Countdown│Moving Through Soundscapes│Social Media Mindfulness│Ice in Your Hands│Soup Breathing│STOP│SLOW│Single Tasking│How Can We Know?│Five Senses Scan│Noticing Emotions While Listening to Music│Human Mirror│Human Kaleidoscope│Practicing Loving-Kindness│Loving-Kindness Breathing│What Has Went Right?│Listening to Your Favorite Song│Zoom Lens and Wide-Angle Lens│Examining Your Experience in the Present Moment│Following Your Intuition│Finding Greenery│Kind Wishes│Crevices│Clouds in the Sky│Pebbles on the Lakeshore│Conveying Your Breath│HALT
Acknowledgments … 326
index
Detailed image
Into the book
Mindfulness with children doesn't just mean sitting quietly on a cushion and meditating for 20 minutes.
In my time as a teacher, therapist, and parent, I have observed countless children of all ages and backgrounds practice mindfulness.
Each child's mindfulness practice was unique, as if each of them were a separate person.
---p.14
Regardless of class, all young people are caught in the trap of busyness.
With my busy schedule and distractions, slowing down has become unfamiliar and uncomfortable.
We push our children to do more and neglect recess and play time.
The romantic childhood, where we should have enjoyed such wonder and freedom, is gradually disappearing.
---p.45
It is inevitable that parents will have conflicts with their children or that children will fight with each other.
While we may try to avoid it, research shows that children facing conflict isn't necessarily a problem.
What matters is how we behave—our attitude—when making decisions in conflict situations.
In other words, as adults, we must lead by example and demonstrate that it is possible to reconnect with children, others, and sometimes ourselves after conflict situations.
---p.83
One of my mentors, psychologist Ed Yates, recently said this about therapy and parenting:
“Both are scary things.
“I think I have far less power than I expected, but in fact, I have far more power and influence than I know.” Some children readily embrace the mindfulness practices their parents choose to impart to them, and they quickly sprout and blossom.
On the other hand, some children may not appreciate the practice or effort their parents give them.
That doesn't mean the seeds weren't planted.
---p.108
This disease is like our mind.
They say that different colors of glitter tell different things in our hearts.
Let's think of thoughts as red glitter, emotions as gold glitter, and the will to take action as silver glitter and put them in a bottle (say them one by one and pour glitter little by little into the bottle).
Now we will close the bottle (seal the bottle tightly with the lid).
When I wake up in the morning, everything is calm.
So you can see it clearly (showing the glitter settled at the bottom of the bottle).
But after a while, things start to swirl around.
It might be later than planned (shakes the bottle).
---p.127
Dialectical Behavioral Therapy (DBT), developed by psychologist Marsha Linehan, encourages participants to discover their own "wise mind."
This sometimes means striking a balance between the overly logical 'rational mind' and the potentially impulsive 'emotional mind'.
The emotional mind represents the primitive limbic system, and the rational mind represents the sophisticated prefrontal cortex.
But new research suggests that our bodies—our hearts and guts—may have a wise inner compass, a kind of mind of wisdom.
---p.139
The play children do (video games, physical play, board games, card games) is practice for real life.
Here, children internalize values that they will carry with them as adults.
Incorporating mindfulness and compassion into play can teach children these skills.
Then, whether children realize it or not, we are planting the seeds that will help them grow into mindful and compassionate adults.
---p.189
Social media creates new social stress for teenagers.
But if we acknowledge that this atmosphere will persist and not go away, we can use it as a new opportunity for connection and mindfulness.
We have to make it happen with our own hands.
The teaching of mindfulness is that if you approach things with a mindful attitude, you can gain insight anywhere, and social media is no exception.
---p.220
We can sometimes live mindfully and at our best by seeing situations clearly and dealing with them skillfully through mindfulness.
Someday we may come closer to that life than anyone else.
Self-compassion will empower you to get through it all.
Ideally, children will not only use mindfulness to observe their experiences and take wise action, but will also view mindfulness itself as a wise and savvy action.
---p.260
There is a saying that suffering is resistance multiplied by pain.
Fighting back against resistance can cause even greater suffering.
Here I would like to propose another formula.
Resistance multiplied by compassion yields insight.
Based on this insight, you can realize better ways to deal with resistance.
In my time as a teacher, therapist, and parent, I have observed countless children of all ages and backgrounds practice mindfulness.
Each child's mindfulness practice was unique, as if each of them were a separate person.
---p.14
Regardless of class, all young people are caught in the trap of busyness.
With my busy schedule and distractions, slowing down has become unfamiliar and uncomfortable.
We push our children to do more and neglect recess and play time.
The romantic childhood, where we should have enjoyed such wonder and freedom, is gradually disappearing.
---p.45
It is inevitable that parents will have conflicts with their children or that children will fight with each other.
While we may try to avoid it, research shows that children facing conflict isn't necessarily a problem.
What matters is how we behave—our attitude—when making decisions in conflict situations.
In other words, as adults, we must lead by example and demonstrate that it is possible to reconnect with children, others, and sometimes ourselves after conflict situations.
---p.83
One of my mentors, psychologist Ed Yates, recently said this about therapy and parenting:
“Both are scary things.
“I think I have far less power than I expected, but in fact, I have far more power and influence than I know.” Some children readily embrace the mindfulness practices their parents choose to impart to them, and they quickly sprout and blossom.
On the other hand, some children may not appreciate the practice or effort their parents give them.
That doesn't mean the seeds weren't planted.
---p.108
This disease is like our mind.
They say that different colors of glitter tell different things in our hearts.
Let's think of thoughts as red glitter, emotions as gold glitter, and the will to take action as silver glitter and put them in a bottle (say them one by one and pour glitter little by little into the bottle).
Now we will close the bottle (seal the bottle tightly with the lid).
When I wake up in the morning, everything is calm.
So you can see it clearly (showing the glitter settled at the bottom of the bottle).
But after a while, things start to swirl around.
It might be later than planned (shakes the bottle).
---p.127
Dialectical Behavioral Therapy (DBT), developed by psychologist Marsha Linehan, encourages participants to discover their own "wise mind."
This sometimes means striking a balance between the overly logical 'rational mind' and the potentially impulsive 'emotional mind'.
The emotional mind represents the primitive limbic system, and the rational mind represents the sophisticated prefrontal cortex.
But new research suggests that our bodies—our hearts and guts—may have a wise inner compass, a kind of mind of wisdom.
---p.139
The play children do (video games, physical play, board games, card games) is practice for real life.
Here, children internalize values that they will carry with them as adults.
Incorporating mindfulness and compassion into play can teach children these skills.
Then, whether children realize it or not, we are planting the seeds that will help them grow into mindful and compassionate adults.
---p.189
Social media creates new social stress for teenagers.
But if we acknowledge that this atmosphere will persist and not go away, we can use it as a new opportunity for connection and mindfulness.
We have to make it happen with our own hands.
The teaching of mindfulness is that if you approach things with a mindful attitude, you can gain insight anywhere, and social media is no exception.
---p.220
We can sometimes live mindfully and at our best by seeing situations clearly and dealing with them skillfully through mindfulness.
Someday we may come closer to that life than anyone else.
Self-compassion will empower you to get through it all.
Ideally, children will not only use mindfulness to observe their experiences and take wise action, but will also view mindfulness itself as a wise and savvy action.
---p.260
There is a saying that suffering is resistance multiplied by pain.
Fighting back against resistance can cause even greater suffering.
Here I would like to propose another formula.
Resistance multiplied by compassion yields insight.
Based on this insight, you can realize better ways to deal with resistance.
---p.301
Publisher's Review
“What is your mindfulness?”
The best way to teach mindfulness to children is
Guiding you to find your own way
Many people have already heard of ‘mindfulness’.
Numerous scientific studies at home and abroad have revealed the numerous benefits of mindfulness, and mindfulness is being incorporated into all areas of life, including medicine, education, and business.
Now people are focusing on how to pass on these good life skills to children.
This book guides you along the way.
Anyone who has ever personally experienced mindfulness would recommend it to others without hesitation.
Except for children! Most people say it's impossible to teach a static practice like mindfulness to children who can't sit still for a moment.
Children will quickly become distracted, lose focus, and even jump up out of their seats.
It will definitely be like that.
Children cannot stay still in one place as long as adults and are easily distracted.
Also, I get bored and tired quickly.
That doesn't mean we can't teach mindfulness to children.
Even very young children can learn mindfulness if we let go of the stereotype that it has to be done this way.
While definitions of mindfulness vary among experts, there are three core elements that everyone agrees on.
Paying attention intentionally, being in touch with the present moment, and accepting without judgment.
If you have these three elements, you can freely apply mindfulness in your daily life.
The author, a Harvard-trained mindfulness expert, psychologist, and educational consultant, concludes by presenting a comprehensive list of the best, most widely-validated mindfulness practices, offering this suggestion:
“Explore more ideas with your children.” Children have different temperaments and circumstances, so there is no one-size-fits-all practice method that works for every child.
Rather, the best way to teach mindfulness to children is to explain at their level and practice together, discovering and creating their own mindfulness methods.
Imagination, body, sound, feeling, play, smartphone…
Every moment, the whole world is a tool of mindfulness.
To do something well and naturally, you have to practice it over and over again.
As an adult, you can pursue something with purpose and perseverance.
But it's hard for children who don't have the same level of concentration and immersion as adults.
Still, mindfulness is possible.
Because sitting for long periods at a time is not the only way to mindfulness.
There are simple exercises you can practice anytime, anywhere, and by incorporating them into your daily routine and practicing them repeatedly, you can build inner strength.
This book provides specific ways to incorporate mindfulness into children's daily lives.
A representative method is breathing awareness.
It helps children calm their emotions by focusing on their breath as they come in and go out while they are active at home, in the classroom, or outdoors.
You can easily practice awareness of your breath by simply counting your inhalations and exhalations while walking, before class, or when you sigh.
There are also ways to become aware of your body.
Relax your body and mind by noticing the tension and other sensations you feel in your body before a test or competition.
Then you can draw out your highest potential and the optimal thinking ability you need at this moment.
There are endless ways to incorporate mindfulness into everyday activities (play, learning, exercise).
There are countless easy and fun mindfulness practices you can create using your imagination, body, movement, sound, senses, play, and your smartphone.
However, when teaching mindfulness to children, one must be careful not to force one's own thoughts on them.
Mindfulness has no set framework or answers.
All I have to do is know and accept myself as I am now.
Therefore, we must accept children as they are, no matter what they think or feel.
Above all, we must make it clear that it is not wrong.
The dichotomous thinking of right and wrong is the exact opposite of the attitude that mindfulness aims for.
Another important thing is the teacher's practice.
There is a saying that adults are mirrors of children.
When adults lead by example, children learn mindfulness on their own and enjoy its benefits without being forced to do so.
If parents are happy, children are happy too.
This absolute truth about parenting also applies to mindfulness.
All About the Theory and Practice of Mindfulness
70 Mindfulness Practices Developed by Celebrities
This book is based on the teachings of world-renowned mindfulness leaders, including Jon Kabat-Zinn (Professor, University of Massachusetts), Christopher Germer (Professor, Harvard Medical School), Christine Neff (Professor, University of Texas), Jack Kornfield (100 Living Spiritual Leaders? Author of "Meditation Lessons for Beginners"), Tara Brach (Clinical Psychologist? Author of "Acceptance"), Susan Kaiser Greenland (Founder of Inner Kids? Author of "Mindful Play"), and Daniel Siegel (Developmental Psychiatrist).
And the author, a child and youth expert, introduces the 70 or so mindfulness exercises they painstakingly created, in a way that's accessible to children.
In addition, to help you practice appropriately according to your child's temperament and situation, the main effects of each meditation method, such as anxiety, depression, concentration, stress, trauma, resilience, emotional intelligence, and impulse control, are listed in abbreviations at the back of the book (Appendix).
This book, which covers the definition and scientific effects of mindfulness, as well as specific methods for explaining and teaching mindfulness to children, is the ultimate practical and parenting guide covering everything about mindfulness.
In an age where distractions abound, children are more accustomed to and comfortable focusing on the outside rather than the inside.
This lifestyle may bring brief respite, but when it becomes a habit, it leaves us with fewer and fewer opportunities to seriously explore and experience what is truly necessary and important to us.
Remember the saying, "A habit formed at age three lasts until age eighty."
What is the one thing we should give our children now? There's nothing more important than love to raising a child as a happy being.
It is about developing the ability to cultivate and care for one's own mind so that it is always full of life and fullness.
Mindfulness fosters that power.
Life is suffering, but it is also full of love and compassion.
This book will be a welcome aid that will bring out the inner light that is like a spring that never dries up.
The best way to teach mindfulness to children is
Guiding you to find your own way
Many people have already heard of ‘mindfulness’.
Numerous scientific studies at home and abroad have revealed the numerous benefits of mindfulness, and mindfulness is being incorporated into all areas of life, including medicine, education, and business.
Now people are focusing on how to pass on these good life skills to children.
This book guides you along the way.
Anyone who has ever personally experienced mindfulness would recommend it to others without hesitation.
Except for children! Most people say it's impossible to teach a static practice like mindfulness to children who can't sit still for a moment.
Children will quickly become distracted, lose focus, and even jump up out of their seats.
It will definitely be like that.
Children cannot stay still in one place as long as adults and are easily distracted.
Also, I get bored and tired quickly.
That doesn't mean we can't teach mindfulness to children.
Even very young children can learn mindfulness if we let go of the stereotype that it has to be done this way.
While definitions of mindfulness vary among experts, there are three core elements that everyone agrees on.
Paying attention intentionally, being in touch with the present moment, and accepting without judgment.
If you have these three elements, you can freely apply mindfulness in your daily life.
The author, a Harvard-trained mindfulness expert, psychologist, and educational consultant, concludes by presenting a comprehensive list of the best, most widely-validated mindfulness practices, offering this suggestion:
“Explore more ideas with your children.” Children have different temperaments and circumstances, so there is no one-size-fits-all practice method that works for every child.
Rather, the best way to teach mindfulness to children is to explain at their level and practice together, discovering and creating their own mindfulness methods.
Imagination, body, sound, feeling, play, smartphone…
Every moment, the whole world is a tool of mindfulness.
To do something well and naturally, you have to practice it over and over again.
As an adult, you can pursue something with purpose and perseverance.
But it's hard for children who don't have the same level of concentration and immersion as adults.
Still, mindfulness is possible.
Because sitting for long periods at a time is not the only way to mindfulness.
There are simple exercises you can practice anytime, anywhere, and by incorporating them into your daily routine and practicing them repeatedly, you can build inner strength.
This book provides specific ways to incorporate mindfulness into children's daily lives.
A representative method is breathing awareness.
It helps children calm their emotions by focusing on their breath as they come in and go out while they are active at home, in the classroom, or outdoors.
You can easily practice awareness of your breath by simply counting your inhalations and exhalations while walking, before class, or when you sigh.
There are also ways to become aware of your body.
Relax your body and mind by noticing the tension and other sensations you feel in your body before a test or competition.
Then you can draw out your highest potential and the optimal thinking ability you need at this moment.
There are endless ways to incorporate mindfulness into everyday activities (play, learning, exercise).
There are countless easy and fun mindfulness practices you can create using your imagination, body, movement, sound, senses, play, and your smartphone.
However, when teaching mindfulness to children, one must be careful not to force one's own thoughts on them.
Mindfulness has no set framework or answers.
All I have to do is know and accept myself as I am now.
Therefore, we must accept children as they are, no matter what they think or feel.
Above all, we must make it clear that it is not wrong.
The dichotomous thinking of right and wrong is the exact opposite of the attitude that mindfulness aims for.
Another important thing is the teacher's practice.
There is a saying that adults are mirrors of children.
When adults lead by example, children learn mindfulness on their own and enjoy its benefits without being forced to do so.
If parents are happy, children are happy too.
This absolute truth about parenting also applies to mindfulness.
All About the Theory and Practice of Mindfulness
70 Mindfulness Practices Developed by Celebrities
This book is based on the teachings of world-renowned mindfulness leaders, including Jon Kabat-Zinn (Professor, University of Massachusetts), Christopher Germer (Professor, Harvard Medical School), Christine Neff (Professor, University of Texas), Jack Kornfield (100 Living Spiritual Leaders? Author of "Meditation Lessons for Beginners"), Tara Brach (Clinical Psychologist? Author of "Acceptance"), Susan Kaiser Greenland (Founder of Inner Kids? Author of "Mindful Play"), and Daniel Siegel (Developmental Psychiatrist).
And the author, a child and youth expert, introduces the 70 or so mindfulness exercises they painstakingly created, in a way that's accessible to children.
In addition, to help you practice appropriately according to your child's temperament and situation, the main effects of each meditation method, such as anxiety, depression, concentration, stress, trauma, resilience, emotional intelligence, and impulse control, are listed in abbreviations at the back of the book (Appendix).
This book, which covers the definition and scientific effects of mindfulness, as well as specific methods for explaining and teaching mindfulness to children, is the ultimate practical and parenting guide covering everything about mindfulness.
In an age where distractions abound, children are more accustomed to and comfortable focusing on the outside rather than the inside.
This lifestyle may bring brief respite, but when it becomes a habit, it leaves us with fewer and fewer opportunities to seriously explore and experience what is truly necessary and important to us.
Remember the saying, "A habit formed at age three lasts until age eighty."
What is the one thing we should give our children now? There's nothing more important than love to raising a child as a happy being.
It is about developing the ability to cultivate and care for one's own mind so that it is always full of life and fullness.
Mindfulness fosters that power.
Life is suffering, but it is also full of love and compassion.
This book will be a welcome aid that will bring out the inner light that is like a spring that never dries up.
GOODS SPECIFICS
- Publication date: October 5, 2022
- Page count, weight, size: 344 pages | 538g | 150*225*22mm
- ISBN13: 9791192476490
- ISBN10: 1192476492
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