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Mindfulness & My Child by Pexels 

<div><span class="fr-img-caption fr-fic fr-dib" style="width:957.995px;display:block" width="957.995"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786322489870thumbnail mindfulness and my child.jpg" class="fr-fic fr-dib" style="width:957.995px;display:block;height:auto" width="957.995"/><span class="fr-inner"><em>One way of teaching your child mindfulness is by having them help in the kitchen | Photo from Pexels by Katerina Holmes</em></span></span></span>Parenting today has become increasingly complicated. We want the best for our children, yet some things that seem beneficial can also be harmful. Technology, for example, is part of daily life, and our children need to learn how to use it well so they can succeed in school, prepare for future jobs, and interact with people their age. At the same time, we also see the harmful effects of gadgets and other forms of technology. Many children have difficulty focusing. Their memory, retention, and comprehension seem to be affected, and communication, socialization, emotional regulation, and self-regulation can become more challenging. This is why mindfulness matters not only as an idea, but as a daily practice you may want to bring into your home. We do not want our children to grow up thinking that attention is something we only give to screens, notifications, or tasks.  </div><p>In a world that moves quickly and constantly asks for our attention, mindfulness can become a quiet way of teaching children that they are not alone in their feelings, their questions, or even their boredom. It is not easy to find balance when we parents ourselves are also hooked on technology and social media. Sometimes it feels so difficult and challenging that we give up, give in, and out comes the phones at the dinner table and no gadget rule on weekdays. But as we watch our children focus on their gadgets, we cannot help feeling guilt, sadness, frustration, and even anger. </p><p>Being a parent is challenging and teaching our children to be more present and mindful can be even harder when mindfulness is something we struggle with ourselves. We also see the effects of technology, the internet, and social media in our own lives. While these are no doubt challenging, they become easier together as a family and practicing mindfulness can be something that will greatly benefit you and your child. </p><div><iframe class="instagram-media instagram-media-rendered" id="instagram-embed-0" src="https://www.instagram.com/p/DWhplCjAXVb/embed/?cr=1&amp;v=14&amp;wp=648&amp;rd=https%3A%2F%2Fod2-workbench-web.abs-cbn.com&amp;rp=%2F#%7B%22ci%22%3A0%2C%22os%22%3A2215453.399999857%2C%22ls%22%3A2215084.899999857%2C%22le%22%3A2215406.7000000477%7D" allowtransparency="true" allowfullscreen="" frameBorder="0" height="882" data-instgrm-payload-id="instagram-media-payload-0" scrolling="no" style="background:white;max-width:540px;width:calc(100% - 2px);border-radius:3px;border:1px solid rgb(219, 219, 219);box-shadow:none;display:block;margin:0px 0px 12px;min-width:326px;padding:0px"></iframe></div><script async="" src="//www.instagram.com/embed.js"></script><div><strong>What is Mindfulness?  </strong></div><p>Mindfulness simply means paying attention to the present moment with curiosity and without judgment. It is about being fully present and immersed in what is happening now. This is not unfamiliar to us or to the older generation. In many ways, this is how we used to live and play before constant screens became part of everyday life. What once seemed simple has become something we now need to teach our children and relearn ourselves. </p><p>Mindfulness helps children develop the skills they need to cope with stress, focus their attention, and manage their emotions. Teaching them mindfulness techniques also encourages us to become more mindful, so it becomes a win for the whole family. Mindfulness does not have to be just sitting and meditating. Mindfulness can be integrated into daily play and daily life. </p><p>For children, mindfulness becomes meaningful when it is simple, repeated, and experienced with the people they trust. It does not have to look formal or perfect. It can begin with one quiet breath before homework, one walk without rushing, one meal without a phone, or one moment when a parent chooses to listen instead of multitask. These small practices may seem ordinary, but they slowly teach a child that peace is not something they need to search for outside themselves. It is something they can return to, again and again. </p><div><iframe class="instagram-media instagram-media-rendered" id="instagram-embed-2" src="https://www.instagram.com/p/DVF0eUfAVbt/embed/?cr=1&amp;v=14&amp;wp=648&amp;rd=https%3A%2F%2Fod2-workbench-web.abs-cbn.com&amp;rp=%2F#%7B%22ci%22%3A2%2C%22os%22%3A2327715.5%2C%22ls%22%3A2215084.899999857%2C%22le%22%3A2215406.7000000477%7D" allowtransparency="true" allowfullscreen="" frameBorder="0" height="882" data-instgrm-payload-id="instagram-media-payload-2" scrolling="no" style="background:white;max-width:540px;width:calc(100% - 2px);border-radius:3px;border:1px solid rgb(219, 219, 219);box-shadow:none;display:block;margin:0px 0px 12px;min-width:326px;padding:0px"></iframe></div><script async="" src="//www.instagram.com/embed.js"></script><div><strong>Family Mindfulness Guidelines  </strong></div><div><u>Tech-free Zones  </u></div><p>Implementing tech-free zones is a simple yet effective way to help children put down their gadgets and interact more meaningfully with one another and with you. At home, these zones may include the dining table, mealtimes, car rides to and from school, and the kitchen. These are spaces where connection, conversation, and skill-building should be top of mind. Having your child help in the kitchen, for example, is a practical way to prepare them for the future, build their confidence, and create stronger family connections.  </p><div><u>Boredom is a Good Thing  </u></div><p>We sometimes panic when our children say they are bored, and we respond by handing them the nearest gadget. But boredom gives the brain a chance to pause, reflect, and become more aware of its surroundings. It can become a signal for curiosity and creativity, and it can help children build resilience instead of depending on constant stimulation. Resist the urge to solve their boredom immediately. Allow them to sit with it and keep simple mindfulness activities or games ready for them. A piece of paper, a pen, and a little encouragement can be a meaningful and inexpensive alternative to a screen. </p><div><u>Modeling Mindfulness  </u></div><p>Children often mirror adult behavior. When we set our own gadgets down and follow our family’s mindfulness guidelines, we teach them that screens are not the only source of entertainment, comfort, or connection. Seeing us fully present shows our children that their presence matters more than any notification or device. Over time, this lowers the importance of gadgets in their lives and helps them understand that real connection begins with attention. </p><div><iframe class="instagram-media instagram-media-rendered" id="instagram-embed-4" src="https://www.instagram.com/p/DTRecYSEVGk/embed/?cr=1&amp;v=14&amp;wp=648&amp;rd=https%3A%2F%2Fod2-workbench-web.abs-cbn.com&amp;rp=%2F#%7B%22ci%22%3A4%2C%22os%22%3A2410311.2000000477%2C%22ls%22%3A2215084.899999857%2C%22le%22%3A2215406.7000000477%7D" allowtransparency="true" allowfullscreen="" frameBorder="0" height="882" data-instgrm-payload-id="instagram-media-payload-4" scrolling="no" style="background:white;max-width:540px;width:calc(100% - 2px);border-radius:3px;border:1px solid rgb(219, 219, 219);box-shadow:none;display:block;margin:0px 0px 12px;min-width:326px;padding:0px"></iframe></div><script async="" src="//www.instagram.com/embed.js"></script><div><strong>Mindful Play for Everyday  </strong></div><p>Human beings learn best when lessons are connected to play. Games that stimulate imagination, movement, and the senses encourage children to pause and notice what is happening in the present moment. Through play, mindfulness becomes less like a task and more like a natural way of exploring the world.  </p><div><u>Finger Breathing</u>  </div><p>Teach your child to regulate their breathing. Have them raise their left hand in front of them and slowly trace their hand with their right finger. As they trace up and around each finger, they inhale and as they go down, exhale. This teaches them to regulate breathing, take deep breaths and calm the mind.  </p><div><u>Super Hero, Super Senses</u>  </div><p>Have your child pretend to be their favorite superhero with super senses. Invite them to use their super-sensing powers to notice as much as they can by asking, &quot;What can you see? What can you hear? What can you smell? What can you feel?&quot; Encourage them to describe each detail as vividly as possible. This is a playful way for them to engage their senses, focus on the present moment, and interact with you. </p><div><u>Safari Walk  </u></div><p>Take your children out for a mindful walk. Mindful walking means noticing what is happening around you while you move. To make it playful, encourage them to observe the sounds and sights of nature: the colors of the leaves, the songs of the birds, the movement of water, the sound of the wind, and even the splash of puddles. This simple activity helps children slow down and discover that the world around them is full of details worth noticing. </p><div><iframe class="instagram-media instagram-media-rendered" id="instagram-embed-6" src="https://www.instagram.com/p/DPKjbSWkqHC/embed/?cr=1&amp;v=14&amp;wp=648&amp;rd=https%3A%2F%2Fod2-workbench-web.abs-cbn.com&amp;rp=%2F#%7B%22ci%22%3A6%2C%22os%22%3A2457511.2000000477%2C%22ls%22%3A2215084.899999857%2C%22le%22%3A2215406.7000000477%7D" allowtransparency="true" allowfullscreen="" frameBorder="0" height="747" data-instgrm-payload-id="instagram-media-payload-6" scrolling="no" style="background:white;max-width:540px;width:calc(100% - 2px);border-radius:3px;border:1px solid rgb(219, 219, 219);box-shadow:none;display:block;margin:0px 0px 12px;min-width:326px;padding:0px"></iframe></div><script async="" src="//www.instagram.com/embed.js"></script><p>Parenting takes creativity, patience, humility, and a willingness to begin again. Mindfulness is for everyone and teaching it to our children early can help them navigate this digital age with more clarity, calmness, and resilience. More than that, it can change the atmosphere of a home. There is no ultimate guide to perfect parenting, because every family is unique. Often, the answer to our biggest challenges is not another rule, another app, or another expert opinion. Sometimes the answer is our presence: the choice to put the phone down, look into our child’s eyes, listen without rushing, and remind them through our actions that they matter. </p><p>In the end, mindfulness is not only something we teach our children. It is something our children invite us to practice every day. They remind us to slow down, to notice, to soften, and to return to what love has always asked of us: to be here, fully and wholeheartedly.</p><div><strong>ABOUT THE AUTHOR</strong></div><div><strong><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786318947202ZARAH HERNAEZ_PROFILE PHOTO.jpg" class="fr-fic fr-dib" style="width:400px"/></strong><br/></div><div><em>ZARAH R. HERNAEZ is a mental health advocate and US Certified Mental Health First Aider from the National Council for Behavioral Health, Washington DC, USA and a certified Positive Psychology and Well-Being Coach from the Stanford School of Medicine. She is also the founder of The Wellnest PH, a Mental Health Advocacy dedicated to creating a safe space and giving assistance to those going through mental health concerns in the Philippines. (Photo courtesy of Zarah Hernaez)</em></div><div><em>Thumbnail photo credit: Photo from </em><a href="https://www.pexels.com/photo/happy-asian-mother-and-daughter-cuddling-while-preparing-meringues-in-kitchen-5908027/" rel="noopener noreferrer" target="_blank"><em>Pexels by Katerina Holmes</em></a><a href="https://www.pexels.com/photo/a-person-holding-hands-with-a-child-while-walking-7880806/" rel="noopener noreferrer" target="_blank"></a></div>

<p>Mental health coach Zarah Hernaez shares how small, everyday practices can help families find more calm, connection, and presence amid the constant pull of technology.</p>

Mental health coach Zarah Hernaez shares how small, everyday practices can help families find more calm, connection, and presence amid the constant pull of technology.

Mindfulness and my child: Raising present kids in the digital age

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Mindfulness and my child: Raising present kids in the digital age

Zarah R. Hernaez

Published August 10, 2026 07:45 AM PHT

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Updated August 10, 2026 08:49 AM PHT

Read More:

Mindfulness And My Child

Mindful Parenting

Mindfulness For Kids

Family Wellbeing

Mental Health

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