This week, we continued exploring how mindfulness supports the development of a growth mindset. In our last class, we talked about how not being able to do something yet can feel uncomfortable, but it’s a natural part of the learning process. Mindfulness practices play a crucial role in helping kids navigate those uncomfortable feelings, by teaching them to recognize that setbacks are not permanent—they’re just part of the “yet” phase.
When faced with challenges, it’s easy for both kids and adults to feel frustrated or discouraged. But as we discussed last week, a key part of developing a growth mindset is reminding ourselves that growth takes time and effort. Mindfulness practices, especially those focused on self-regulation, help children stay focused on progress rather than on the discomfort of not succeeding immediately.
Revisiting the Brain: Dan Siegel's Hand Model
This week, we took our conversation about the brain even further, continuing to explore Dan Siegel’s "hand model" to better understand how our brains work and how mindfulness can support emotional regulation. Understanding the brain is an essential part of developing self-compassion and empathy for others—especially when we experience moments of emotional overwhelm and "flipping our lid."
As Dr. Siegel wisely says, “The more we understand how the brain works, the more we can develop strategies for staying calm and connected.” By learning about how the brain works, especially during moments of emotional stress, children can develop strategies to calm down and re-engage their “wise mind.” When our emotions take over, the brain’s more primitive areas (the brainstem and limbic system) can override the thinking brain (the prefrontal cortex). By using mindfulness techniques, we can bring these different parts of the brain back into harmony, allowing us to respond more thoughtfully and less reactively.
Connecting to Our “Wise Mind”
In our practice, we focused on ways to help children reconnect with their “wise mind”—that part of the brain that allows us to make thoughtful decisions even in stressful situations. The key to this is understanding how mindfulness can regulate the brain’s emotional responses. When the brainstem (reptilian brain) and limbic system (mammalian brain) are overstimulated, mindfulness helps us re-engage the prefrontal cortex, the area of the brain responsible for reasoning, self-control, and decision-making.
To illustrate this process, we used the metaphor of "flipping our lid"—a fist representing the brain, where the lid is “flipped” when emotions run high. Each finger of the hand represented a different mindfulness practice designed to bring the brain back to balance:
Grounding: Bringing attention to the present moment by noticing five things you see, four things you hear, three things you touch, two things you smell, and taking a deep breath.
Movement: Engaging in small, grounding movements such as swaying, tapping, or rocking to release energy and tension.
Slowing Down the Breath: Focusing on slowing down the breath to calm the body and mind.
Emotion Awareness: Asking, "What am I feeling right now?" and acknowledging emotions as they arise.
Self-Care: Reflecting on what you need in the moment to take care of yourself.
By practicing these simple techniques, children can begin to feel more centered and in control, even in challenging situations. When we reconnect the different parts of the brain, we can make better decisions, manage our emotions more effectively, and remain present in the moment.
Why Mindfulness Matters for Kids
Mindfulness practices like these help children not only calm down in the moment, but also develop emotional intelligence, resilience, and empathy. By learning how to stay connected to their "wise mind," kids can respond to challenges with greater self-awareness and thoughtfulness.
If you want to dive deeper into this concept with your child, I highly recommend checking out Dr. Dan Siegel's video on the "hand model" of the brain. It’s a fantastic resource that will help you better understand the brain and how mindfulness can support emotional regulation and decision-making.
By practicing mindfulness at home and school, we can help our children build the emotional tools they need to face challenges with resilience and a growth mindset.
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