Essay Example on Mindfulness: A Key to Mental Health and Well-Being

Introduction

Mindfulness is generally a psychological process that aims to bring an individual's attention to events happening in the present time without judgment. One develops concentration through other training and the habit of mediation. Practicing mindfulness incorporates guided imagery, breathing methods, and other exercises to relax the mind and body; it helps reduce stress (Meiklejohn et al., 2012). The necessity for mental health services for individuals, especially children, has been identified as a crisis in the United States; nearly 20% of adolescents and children undergoing mental health problems (Blanco & Ray, 2011). In schools, children can be identified, assessed, and provided with mental health services from a prevention and intervention perspective. This paper aims at describing yoga as one of mindfulness practice and its benefits on children.

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Yoga Class Levels and Descriptions

Numerous clinical and experimental researches show that yoga reduces stress and improves individual physical and mental health. Yoga is classified into four main classes: (I) Very gentle: No experience is needed and suitable for people with physical challenges, (II) Low intensity: No experience required, (III) Moderate power: No expertise required, but good body awareness is helpful, (IV) Vigorous intensity: although no skill needed, some previous yoga experience and good body awareness are necessary (Bilmez & Aral, 2020).

Other subclasses include (i) Yoga Nidra, which is also identified as yogic sleep; it is a controlled meditation procedure practiced resting on an individual back or savasana. (ii) Restorative yoga, this class is performed on the gentle platform (floor) based series using blankets, bolsters, and props that assist the practitioner in bringing ease to the breath, relax the muscles wholly, shift emotional patterns, relax down the brain mental activities, and adapt to the nervous system's healing capability. (iii) Therapeutic yoga, these classes are gentle and incorporate yoga poses adjusted to one's needs, gentle movement sequences to assist in improving the body's movement patterns, guided relaxation, and yogic breath strategies. (iv) Mindfulness Yoga (Gentle Joints), this class encompasses supported silent meditation, yoga postures, breathwork, gentle movement sequences guided relaxation to promote and increase the mindfulness of the body and breathe and relaxing the nervous system. (v) Chair Yoga is a chair-based Yoga Class; it offers the benefits of other yoga classes; however, it uses a chair as a prop for balance, support, or advancing the pose as suitable for each learner.

Some teaching is intended to assist the learners in finding their own nature, and that cannot be done while music is playing. However, in some cases, many individuals may need music as a distraction; they might need this distraction since they may be so caught up in their own minds (Riley & Park, 2015).

The Role Yoga in Mindfulness Practice and Child Outcomes

Mindful meditation concentrates on stimuli such as body sensation or breathing while focusing on an individual's current status of mind to keep concentrating. While having concentration, one can be open, present, and acquiring external experiences (Riley & Park, 2015). Yoga is a kind of meditation involving the brain and the body while boosting relaxation, physical fitness, and improving health and wellness. Yoga is composed of eight different practices: Yama, which enables an individual or children to engage in moral behavior (Bernardi et al., 2020). Niyama, supports an individual exercising healthy habit while being observant and tolerant. It also incorporates Asana, which also concentrates on the postures. Pranayama which focuses on breathing, Pratyahara prepares an individual for meditation while exercising sensory detachment, Dharana, the application of deep concentration, and focuses on one object. Lastly, it incorporated Dhyana, the use of Samadhi and contemplation, which is the realization of entering supreme bliss and gaining higher consciousness (Bernardi et al., 2020). These procedures have been exercised for nearly 5,000 years and require individuals to reflect on what induces the stress instead of reacting instantly to the situation, causing stress (Riley & Park, 2015).

Yoga promotes wellbeing and health through the repeated practice of various movements, breathing exercises, postures, meditation, and relaxation. It assists in building emotional, physical, and mental strength both in adults and children.

Studies have revealed that meditation and yoga can be incredibly helpful for children; this includes those in early childhood settings. For instance, research by Bernardi et al., (2020) noted that children with ADHD who practiced meditation and yoga regularly have better concentration with a reduction in hyperactive outbursts.

There are children from all backgrounds in various schools; they have diverse needs, behaviors, and personalities. The merit of meditation and yoga is that the exercise has a broad appeal and can work for nearly any type of child (Bernardi et al., 2020). Some of the fundamental benefits of practicing yoga and meditation in children included.

Concentration and Greater Focus

Yoga aims at clearing the brain by concentrating on achieving diverse poses; this single focus helps teach children to concentrate, a benefit that can be used in other fields of life, learning, and play. Improved concentration allows children to perform in their academic work.

Enhanced Physical Health and Flexibility

One uses the body's weight while training yoga; it is also a low risk in terms of injury. Therefore, various yoga poses help improve flexibility and help the children learn how to use their muscles in new ways (Bilmez & Aral, 2020). Besides, yoga allows individuals of different ages to become aware of their bodies, including their limitations and potentials.

Calmness

Yoga and meditation encourage mindfulness, a mental state gained by concentrating on the present moment. Practicing mindfulness is a proven method for reducing anxiety and depression; it can help individuals feel more relaxed (Bilmez & Aral, 2020).

References

Bernardi, M. L. D., Amorim, M. H. C., Salaroli, L. B., & Zandonade, E. (2020). Effects of hatha yoga on caregivers of children and adolescents with cancer: a randomized controlled trial. Escola Anna Nery, 24(1). https://doi.org/10.1590/2177-9465-ean-2019-0133

Bilmez, B., & Aral, N. (2020). Yoga for babies and children: Introduction, definition and importance of yoga, benefits of yoga, yoga in education. In Handbook of Research on Prenatal, Postnatal, and Early Childhood Development (pp. 386-397). IGI Global. https://www.igi-global.com/chapter/yoga-for-babies-and-children/252663

Blanco, P. J., & Ray, D. C. (2011). Play therapy in elementary schools: A best practice for improving academic achievement. Journal of Counseling & Development, 89(2), 235-243. https://doi.org/10.1002/j.1556-6678.2011.tb00083.x

Meiklejohn, J., Phillips, C., Freedman, M. L., Griffin, M. L., Biegel, G., Roach, A., ... & Isberg, R. (2012). Integrating mindfulness training into K-12 education: Fostering the resilience of teachers and students. Mindfulness, 3(4), 291-307. https://link.springer.com/article/10.1007/s12671-012-0094-5

Riley, K. E., & Park, C. L. (2015). How does yoga reduce stress? A systematic review of mechanisms of change and guide to future inquiry. Health psychology review, 9(3), 379-396. https://doi.org/10.1080/17437199.2014.981778