A tiny teacher: A 22-Month-Old Mindfulness Guru

Last Sunday, our friends brought their delightful toddler for a visit, and I received an unexpected lesson in mindfulness. Forget guided meditations; this little one was a masterclass in living in the moment.

Watching her navigate the couch was mesmerising. "Climbing down!" she'd announce, each movement deliberate and slow.

The little adventurer conquering the couch.

Announcing "Up!" with resolve, she'd conquer it again, her small body lit with focus and determination. Her endless curiosity was making her point to nearly every object in the room, absorbing their names through her parents' gentle guidance.

 Her endless curiosity was making her point to nearly every object in the room, absorbing their names through her parents' gentle guidance.

I observed that her curious pointing and eager learning was driving us  to pure joy and cheering. 

But she wasn’t concerned with our reactions to her. I was struck by her complete immersion in the object that interested her. There was no hurriedness in her movements, no frantic scramble to reach an unseen finish line. I soon realized that she was just in the moment - anchored in the now. She wasn't weighed down by worry. She wasn't performing for the cheers and the applause, she certainly wasn't tracking invisible milestones or benchmarks of progress. She was simply experiencing. Her world in that moment was one of pure experience - pure, unadulterated sensation - a complete, unflinching immersion in the present moment.

 It was a powerful reminder that mindfulness isn't about achieving a state of perfect, serene calm; it's about being utterly and fully present in the moment, even when that moment involves a challenging, strenuous climb.

This tiny teacher taught me that mindfulness isn't about stillness; it's about embracing each moment, challenge and all, with open eyes and a curious heart.

The Toddler's Guide to Mindfulness

• Be Fully Present:

  • Conscious Engagement: Picking one task today, no matter how small, and committing to giving it our undivided attention. Noticing the details, the sensations, and our thoughts without judgment.

  • Micro-Pauses: Before jumping into our next email or meeting, taking a deliberate 30-second pause. Just breathing, checking in with our bodies, and then refocusing on the task at hand.

Connecting to our present moment experience with Mindfulness and Curiosity.

• Approach Life with Curiosity:

  • Focus on the 'How' 'Why' 'What': For a "mundane" activity, asking ourselves, "What new perspective can I bring to this?" or "What hidden lessons are here?", OR "How does this actually work?" OR "Why is this done in this way and not any other?"

  • Listen Actively: In our next conversation, focusing with curiosity on understanding what the other person is conveying rather than formulating our response.

• Celebrate Small Victories:

  • Acknowledge Efforts: After completing any task, big or small, taking a moment to internally or externally saying to ourselves something like, "Done and dusted! That felt good."

  • Track the Wins: Keeping a short list of our daily "mini-victories" to building momentum and appreciating our progress.

• Mindfulness is Active:

  • Sensory Check-in: Savoring each bite, during our meals. On our walks, feeling each step on the ground. Engaging our senses intentionally.

  • Mindful Transitions: Before moving from one activity to the next, taking a conscious breath to reset and transition with intention.

• Release the Rush:

  • Deep Breath Reset: When we feel the urge to rush, taking a full, deep breath and letting our shoulders relax.

  • Brief Disconnect: Stepping away from our task for just five minutes from time to time to truly disconnect from it. Using this short unit of time to perhaps look out of a window/ stretch/ grab a glass of water and focusing only on that action.

What's one small step you're committed to taking today to be more present in your life? Share your thoughts in the comments below!