正念是一种神奇的心理和精神工具，它可以让你从人类的经历中获得更多的生命力，并对事件进行反思和回应，而不是随心所欲地做出反应。然而，它并不只是针对成年人。甚至年幼的孩子也能受益，教他们这种技能将为他们提供一个健康的人生应对机制。
在不送孩子去修行的情况下，如何做到这一点呢？以下是在家中和周围可以向孩子们教导正念的六个技巧。
教导而非惩罚
想象以下情景：你的老板在工作时把你叫到办公室，训斥你，列举你做错的每一件事，但他们没有告诉你该怎么做才能改进，而且忽视你每天做对的每一件事。在这种条件下，在你打磨简历另寻出路之前，你还能工作多久？
你孩子的头脑可能不像你那么发达，但他们对看似任意的惩罚会有同样的反应——怨恨和沮丧。心理学家早就提出，人们对奖励的反应比对责罚的反应好，神经科学解释了原因。
Young children struggle to process the complexity of negative feedback, which means that it’s more effective to reinforce good behaviour than send them to their room when they don’t fully understand what they did wrong.
You and your child should identify the emotions that are giving rise to their maladaptive behaviours in order to modify the behaviours. Teach your child this simple colour system for recognizing how their feelings influence their actions.
- Blue zone: This colour indicates that your child is tired, hungry or under the weather, and isn’t quite ready to work or co-operate.
- Green zone: Green is the ideal shade, as it represents feeling calm, relaxed and focused.
- Yellow zone: Like a warning traffic light, yellow indicates the need for caution. Your child might be slightly frustrated or irritable, but they’re still in control of their emotions.
- Red zone: This hue refers to when your child feels furious or devastated. It’s not conducive to productive activity and warrants mindful intervention measures.
当你的孩子 "看到红色 "时，你能做些什么？你最好的办法是在发脾气之前教会他们如何自我平静。
你自己要树立这种行为的榜样，这样才能做得到这些。例如，当你觉得准备发脾气时，你可以告诉你的孩子："我现在正在进入红色区域。我要躺下，在我的房间里安静地看书，直到我感觉好些。" 鼓励您的孩子也这样做，不要把这种干预措施当作惩罚，而是当作管理挑战性情绪的有效策略。实施每天的安静时间也是有帮助的，这样你的孩子就会逐渐期待着像涂色和阅读这样的安静活动。
教他们呼吸
In Yoga, breathwork or pranayama is key to establishing the calm-yet-energetic mindset that’ll help you have the best practice you possibly can. You don’t have to be on the mat to reap the benefits of breathwork, though! Wherever you are at home, you can teach your children deep breathing techniques that they can use to quell panic and quiet overwhelming emotions when they strike.
Consider the boxed breathing technique employed by Navy SEALS. It’s easy for children to remember because it revolves around a four-count. Start by inhaling for four, holding your breath for four and and then exhaling and pausing for the same length of time.
另一个可以教给孩子的正念呼吸方法是二对一技巧。吸气数4下，停顿几秒钟，然后呼气的时间是吸气的两倍。这样做将使你能够进入身体的副交感神经系统——中枢神经系统中负责休息和消化功能的那一面。
当你教你的孩子任何正念技术时，实践出真知。如果你在小家伙感到平静和放松的时候加强这些方法，效果最好。建议你在接孩子放学后一起呼吸片刻，或者在吃饭时先集中呼吸片刻。
多用涂色书
对儿童和成人来说，涂色都是一种很好的心智练习。最重要的是，它不需要艺术天赋，只需要有创造的欲望。
对儿童和成人来说，涂色都是一种很好的心智练习。最重要的是，它不需要艺术天赋，只需要有创造的欲望。
对儿童和成人来说，涂色都是一种很好的心智练习。最重要的是，它不需要艺术天赋，只需要有创造的欲望。
一起做瑜伽
Yoga is the ultimate mindfulness practice, and it knows no age limits. There’s even a pose called Happy Baby that mimics an infant playing with their wee toes.
The trick to teaching Yoga to kiddos is making it fun and using age-appropriate terms. Your 3-year-old might not be able to pronounce “marjariasana,” but they’ll understand how to round their spine like a scared Halloween kitty.
你可以利用瑜伽在晚上作为一个家庭的集体放松活动。为什么不在刷牙后进行10分钟的正念拉伸练习呢？
尝试带着正念进餐
Have you heard of the mindfulness exercise that entails slowly unwrapping and savouring a square of chocolate? While you can practice this particular exercise with your children—who doesn’t like candy?—you can also make all of your mealtimes more mindful.
从禁止电子产品开始，包括那些只会影响心情的有线电视新闻广播。教导孩子尊重身体，除了吃饭和与亲人共度15至20分钟的时间外，什么都不关注。
鼓励你的家庭成员放慢脚步，在两口之间放下叉子，细细品味他们的食物。当你准备晚餐时，把你的孩子带进厨房，让他们观察，在你向菜肴中添加材料时，味道是如何融合的，颜色是如何变化的。
带着正念的睡觉时间
如果你的家庭有宗教信仰，让孩子在睡前做祷告是完美的正念学习，但没有特定信仰体系也仍然可以在睡前练习正念。
Instead, you can spend a few moments with your child before they sleep, and reflect on their day with them. What would they have done differently? Can they name two or three things for which they feel grateful? Challenge them to end their day by contemplating the positive things in life.
教给孩子正念是值得的！
正念是自我管理的一个很好的工具，而且对所有年龄段的人都适用。把这种做法教给你的孩子是值得的，无论他们是蹒跚学步还是准备上高中。
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