Digital Weaning: How to Help Kids Stay Present

Suitable for children from 12 years old

10 to 20 minutes without your phone, computer, or other screens? Digital detox can often be a challenge for young people! This short meditation teaches the skills of staying completely present in the moment without judgment or evaluation. It will bring your children better concentration in their studies and more peace.

Help your children choose a time, such as after school, before bed, or whenever it's convenient. It's important that they put their phones on airplane mode or at least turn off notifications. What time would be best for your children?

What is the present moment?

Before you begin the guided meditation, you can engage the youth in a discussion about what the present moment is. Ask them to describe it. You can ask them how it feels to be fully present. Explain that although you will be asking them questions during the guided meditation, you do not want them to answer verbally. They should simply listen to the questions and answer them in their minds while they are noticing their surroundings.

Tell them that it is normal to get distracted or have their thoughts wander during meditation. The moment they realize this has happened, they can accept the distraction and bring their attention back to being aware of their surroundings.

How to do meditation step by step

Then read the step-by-step instructions aloud. This meditation is designed to be about becoming aware of your surroundings inside a room. You can use the same process in any room. Just change the sentences slightly to reflect what is actually in the room.

Encourage children to practice this awareness in a shortened version when they come to a new environment – school, the store, a friend's house… This will help them more easily transition from one environment to another and focus their attention on their current surroundings.

Step-by-step instructions for practical activity

Step 1: Sit comfortably. Set a timer for 10 minutes. Find a comfortable position in a chair, keep your feet flat on the floor, lean lightly against the back of the chair, and place your hands loosely on your thighs. If you want, you can try connecting your thumb and middle finger and placing your hands lightly on your thighs, palms up. Keep your eyes open and look at what is in the room around you.

Step 2: Look around. Pay attention to what you see. Is it light or dark? Are you alone or with other people? Are there windows in the room? Can you see outside? Can you see the sky? Is it cloudy outside, or is the sun shining? If so, is the light hitting the floor or the wall? Is it dark outside, can you see the moonlight?

Step 3: Look at what is in front of you. Is there a wall, a door, a window, curtains, artwork, a light switch, furniture, a bookcase? What is next to you? Can you see behind you? Look around you. Observe. If your mind wanders, notice it, accept it, and then bring your attention back to the room you are in.

Step 4: Notice the temperature of the environment. Is it warm, cool, or just right? Can you feel the air moving? Can you smell any scents or smells? Are they comforting or unpleasant? Are they new to you or are they familiar?

Step 5: What do you hear? Is it quiet? If you hear any noise, what are the sounds? Where are they coming from? Are they loud, muffled, sharp, soothing, or annoying? Do you want to listen to them, or do you want them to be quiet?

Step 6: Is there anything moving in the room? What is it? Is it stationary? Are there things moving around the room, coming and going?

Step 7: Notice your body sitting in the chair. Notice where your buttocks touch the chair. Is the chair hard, soft, cushioned, or firm? Does it provide support for your back? Do your knees bend at the edge of the chair? Can you feel the entire surface of the chair from side to side?

Step 8: Look around, find what catches your attention. Notice the shape of the thing, where it is, what color it is, what it is used for? Think about what the object did that caught your attention. Does it remind you of anything? Do you know what it is? Is it something common or unusual? When you notice that you are not thinking about the room around you and the present moment, be aware of these thoughts, accept them, and let them go. Tell them, “Not now.” Bring your attention back to what is around you.

Step 9: Become aware of yourself in the space. How do you feel? Do you feel safe? Do you want to be here? Is this place familiar or new? Have you ever been to another place that reminds you of this one? Does it feel good, bad, or neutral?

Now that you've spent some time focusing on the present moment, try to transfer this skill to your daily life. Do this exercise whenever possible to keep yourself in the present moment. You'll be more focused, get more done faster, and feel calmer.

Benefits of mindfulness practice

This exercise develops:

• awareness of presence,

• awareness of the surrounding environment,

• better concentration, better performance, more peace of mind.

  
  

Mindfulness is a great way to improve your mental well-being. It helps children, teens, and adults reduce stress and improve concentration. If you're interested in more information, you can check out mindfulness courses .

Source: Mindfulness in Children and Adolescents (Debra Budrick, Grada 2019)