In a busy city like Bangkok, families often balance school, work, activities, and travel. Taking a moment to slow down can help both children and adults feel more focused, calm, and present.
At NIST International School, wellbeing is an important part of the learning experience. Alongside strong academic learning, students are encouraged to develop habits that support balance, reflection, and positive relationships. Simple mindfulness techniques can help families create small moments of calm within their daily routines.
Below are a few practical mindfulness techniques that families can easily incorporate into everyday life.
Understanding Mindfulness
Mindfulness is the practice of paying attention to the present moment with curiosity and awareness. Rather than trying to clear the mind completely, mindfulness encourages people to notice their thoughts, feelings, and surroundings without judgment.
For students, mindfulness can support concentration and emotional regulation. For parents, it can provide a moment to pause and reconnect during a busy day. Even short mindfulness techniques can help bring attention back to the present moment.
1. The One-Minute Pause
Busy schedules often mean moving quickly from one activity to the next. A short pause can help reset attention and reduce stress.
How it works:
- Take one minute to focus on your breathing.
- Inhale slowly through the nose.
- Exhale gently through the mouth.
- Notice the sensation of breathing in and out.
This brief pause can help both parents and children feel calmer before starting homework, activities, or family time.
2. Sensory Grounding for Students
Children sometimes find it difficult to explain when they feel overwhelmed or distracted. Sensory grounding techniques help bring attention back to the present moment.
The 5-4-3-2-1 Technique:
Ask your child to notice:
- 5 things they can see
- 4 things they can feel
- 3 things they can hear
- 2 things they can smell
- 1 thing they can taste
This simple activity helps students refocus and settle their thoughts.
3. Device-Free Listening at Home
In a world filled with digital devices, giving someone your full attention can be a powerful way to practise mindfulness.
During family meals or conversations, try setting aside phones and other devices.
Practise listening fully:
- Allow each person to speak without interruption.
- Pause briefly before responding.
- Focus on understanding rather than replying quickly.
These moments strengthen communication and help family members feel heard and supported.
4. A Simple Gratitude Reflection
Another mindfulness technique involves reflecting on positive moments from the day.
Before bedtime or during dinner, ask simple questions such as:
- What was something that went well today?
- What made you smile?
- What are you grateful for today?
Regular gratitude reflections help children and adults notice positive experiences and build a more balanced perspective.
Wellbeing at NIST
At NIST International School, student wellbeing is an important part of school life. Counsellors, teachers, and wellbeing initiatives support students in developing self-awareness, resilience, and positive relationships.
Across the school, students are encouraged to reflect, collaborate, and care for themselves and others. These experiences help students build habits that support both learning and wellbeing.
Bringing Mindfulness into Everyday Life
Mindfulness does not require long periods of meditation. Small moments of awareness throughout the day can make a meaningful difference.
A short breathing pause before homework, a device-free conversation at dinner, or a quick gratitude reflection before bed are all simple ways families can practise mindfulness together.
By modelling these habits, parents help children develop skills that support focus, emotional balance, and wellbeing.
To learn more about how NIST supports student development, explore our Learning Overview or visit About NIST International School.
References
- American Psychological Association. (2020). Mindfulness meditation: What you need to know. APA. Retrieved from https://www.apa.org/topics/mindfulness/meditation/
- Goleman, D., & Davidson, R. J. (2018). The Science of Mindfulness. Mindful.org. Retrieved from https://www.mindful.org/the-science-of-mindfulness/
- Harvard Graduate School of Education. (2019). Making time for mindfulness. Harvard Graduate School of Education. Retrieved from https://www.gse.harvard.edu/ideas/usable-knowledge/19/01/making-time-mindfulness
- Mayo Clinic Staff. (2023). Mindfulness exercises: Tips to reduce stress. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
- Sahdra, B. K., MacLean, K. A., Ferrer, E., Shaver, P. R., Rosenberg, E. L., Jacobs, T. L., ... & Davidson, R. J. (2011). Enhanced response inhibition during intensive meditation training predicts improvements in self-reported adaptive socioemotional functioning. Emotion, 11(2), 299–312. https://doi.org/10.1037/a0022764
- Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., ... & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018
- Zenner, C., Herrnleben-Kurz, S., & Walach, H. (2014). Mindfulness-based interventions in schools—a systematic review and meta-analysis. Frontiers in Psychology, 5, Article 603. https://doi.org/10.3389/fpsyg.2014.00603
- Weijer-Bergsma, E., Formsma, A. R., de Bruin, E. I., & Bögels, S. M. (2012). The effectiveness of mindfulness-based stress reduction and mindfulness-based cognitive therapy for children and adolescents: A meta-analytic review. Journal of Child and Family Studies, 21(3), 602–614. https://doi.org/10.1007/s10826-011-9452-y