Children of all ages need opportunities where they can take time out of each day to relax and reset. Meditation offers this break and helps kids function more effectively and clearly.
The American Academy of Pediatrics (AAP) encourages parents to share meditation with their children—and teachers to incorporate mindfulness training into their lesson plans. We do this at Leonetti!
Here are a few benefits from meditation:
Improved sleep.
Increased focus and prolonged attention span.
Reduced stress and anxiety.
Stronger mental resilience.
Improved emotional regulation.
Increased self-awareness and empathy.
The length of time and frequency:
Preschool children: A few minutes per day.
Grade school children: 3-10 minutes twice a day.
Teens and adults: 5-45 minutes per day or more based on preference.
Meditation Tips:
Try incorporating deep breathing into your children's daily bedtime routine—it can help them wind down for the night and make meditation easier to do when other situations arise.
Remind grade-schoolers and teens to take a few deep breaths before answering a difficult question at school, taking a test, or before an athletic performance.
As young children learn to manage strong emotions, deep breathing can be part of the process.
Brighter Bites Recipe
Pumpkin season is upon us! Try this recipe to spice up your next loaf of bread!
Jack-O-Lantern Loaf
INGREDIENTS:
2½ cups whole wheat flour
1½ cups sugar
1 Tbsp baking soda
1½ tsp salt
½ Tbsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp ground cloves
¼ tsp ground ginger
⅔ cup water
¾ cup olive oil
1 can (15oz) pumpkin puree
½ cup unsweetened applesauce
1 cup mashed ripe banana (about 1½ bananas)
½ tsp vanilla extract
NUTRITION FACTS FOR ONE SERVING
approx. 1/12 loaf or 1 muffin; makes 24 servings):
166 calories; 25 grams carbohydrate; 7 grams fat; 2 grams protein; 2 grams dietary fiber
DIRECTIONS:
Preheat oven to 350°F. Whisk together flour, sugar, baking soda, salt, cinnamon, nutmeg, cloves, and ginger until well combined. Then make a well in the flour mixture. In a separate bowl, blend together the water, olive oil, pumpkin, applesauce, banana, and vanilla extract with a spoon or electric mixer. Pour the wet ingredients into the dry ingredients and stir until well incorporated. Grease and flour baking pans. Divide mixture between two 9×5 bread pans. Bake for 1 hour. (Or divide mixture in 24 muffin pans and bake for 25-35 minutes depending on the size.)