Photo courtesy of The Guidance Center.

We’re about halfway through summer vacation, and I’ve noticed that some of the parents and children I work with are feeling a bit restless.

The excitement of vacation and relief from strict school schedules has slowly worn off. I’ve heard the phrase, “I’m bored,” said by children. And, some parents have vocalized their concerns over how to keep their children active, healthy and engaged without those strict school bells. But the summer doesn’t have to end this way!

Try transforming everyday activities into a mindfulness practice. Mindfulness is a practice that has been used in therapy to help clients become more aware of each of their unique senses (sight, smell, hearing, taste and touch), which can help to reduce symptoms of depression, anxiety and mood disorders.

We can all practice mindfulness at any time of the day. For example when you are eating a meal, taking a shower or playing outside, take the time to slow down and sense each component of the activity. This practice can transform your perspective, and when done together with your child, can strengthen your bond.

Try out these simple and economical tips with your kids to prevent a restful summer from turning into a stressful one:

1. Summery Smells

• Experience the beach: close your eyes and take in all the scents. Can you smell the salty air coming off the ocean? How about sunscreen being sprayed? Or, if you’re visiting at night, can you smell a bonfire burning?
• Barbecue together: nothing smells more like summer than food cooking on a grill. How does food smell differently when barbequed than baked in the oven?

2. Summery Sightseeing

• Walk in the park: Talk to your child about what they see around them. What colors do you see? Do you see any animals? Discuss which trees and plants are your favorite to look at and why.
• Put on a light show: grab flashlights, turn off the lights and trace shapes on the walls.

3. Sound-Full Summers

• Attend “Music at the Park” nights: Here’s a few in Long Beach that look fun! Listen for all the different sounds being played. Which sounds do you like best? Which are your least favorite?
• Have a music night at home: Try making your own musical instruments out of objects around your home. What does a wooden spoon sound like against a plastic bowl?

4. Tasty Summer Delights

• Roast your dessert: roast marshmallows at a bonfire on the beach or at your home. How do marshmallows taste roasted compared to fresh out of the bag? What about the texture of the marshmallow? How does that change when roasted?
• Cool down: Enjoy a frozen treat and pay attention to how the cold food feels on your taste buds.

5. Tactile Summer Sensations

• Feel the beach: how does the sand feel between your toes and fingers? What does the sand feel like as you get closer to the water? Does the ocean water feel different than the water at home?
• Name the fruit (or vegetable): during your next grocery store visit, take your time in the produce section. What does an orange feel like? How does it compare to a peach or a watermelon? Don’t forget to engage your sense of smell here, too!

Priscilla Gomez, MSW is a Clinical Therapist in The Guidance Center’s School-Based Program.