When it comes to kids, mindfulness is actually pretty straightforward and fun. It’s all about helping them learn to pay attention to the present moment, without judgment. It’s a way to give them the tools to better handle stress and emotions as they grow. It can be challenging for kids to quiet their minds, just as it can be for adults. I find that kids really benefit from short and imaginative guided meditations.
Practicing mindfulness can substantially benefit kids’ cognitive and emotional development. It’s not just about having a moment of calm – although that’s a great perk – it’s also about nurturing a child’s ability to focus, improving their emotional regulation, and enhancing their empathetic skills. Kids often tell me that they crave quiet. School is busy and noisy at times. They play sports or are involved in other activities after school . Families are busy, and in larger families, kids have to share a room, so they don’t really have their own space. A third grade boy recently told me that he likes to get into trouble at home so he can go to his room to have peace. He has 5 siblings.
I start every small social skills group with a few minutes of quiet using the guided meditation cards, MIndful Kids. I also use these cards in my online course that’s designed for kids and parents who want to build the foundational social skills in short, fun video lessons. The course is based on Cognitive Behavior Therapy (CBT) and Brain Science Research. Students get lifetime access.
Psychologists and child development experts back this up, stressing the value of introducing mindfulness at an early age. They highlight its role in helping children build resilience against psychological stress and developing stronger mental well-being. That’s a powerful endorsement.
Simple and Fun Mindfulness Activities for Young Minds
I’m going to show you how to turn mindfulness into a game that can captivate kids of all ages. Ever heard of “Breath Like a Bear”? It’s an approach where children use their imagination to synchronize their breath with the idea of a bear hibernating. This not only keeps them engaged but also teaches them deep breathing, which is a building block of mindfulness. I use the book with my groups and they love it!
I like to teach students a CBT activity called the “5-4-3-2-1 Grounding Technique”. We take our group outside so the children can practice applying this skill in the natural environment. I instruct them to find 5 things they can see, and I let them share their observations. Next, we find 4 things to touch and I encourage them to take their time, really feeling the textures and describing whether they’re cool, warm, rough, smooth, etc… Then we focus on 3 things we can hear. The kids really enjoy getting quiet, closing their eyes and listening for sounds. Next, we find 2 things they can smell. They might smell a flower, leaves, grass, or the bark on a tree. Last, we find one thing that can be tasted. Since I don’t want to encourage them to put random things in their mouths, I bring gummy bears or jelly beans and ask them to describe the flavor and how it tastes in their mouths. This is a powerful, research-based activity that resets the brain. Whenever a child is in the throes of big emotions, their brain usually gets stuck in the limbic system, where there is no reasoning. They can go into fight, flight, freeze or fawn. Fawn is a newer classification that acknowledges how some children who feel threatened will try to appease the other person to avoid conflict or danger. Mindfulness helps the brain return to the cerebral cortex where there is reasoning and the child is able to problem-solve.
Mindfulness does not have to be focused on sitting still. Kids can get hands-on with mindfulness. When a child is carefully painting a stone , shaping clay, putting toys in order, or painting, their focus on colors and textures is a natural form of mindfulness that channels energy into creativity.
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Stories are a powerful way to introduce mindfulness concepts to young children. Narratives involving characters observing their thoughts or paying attention to their senses can subtly cultivate mindfulness habits. Happy is a beautiful children’s book that can be read at bedtime, or any time your child needs to calm down and find the quiet within.
Integrating Mindfulness into Daily Routines
You can always adjust your approach down the road, but the key to instilling a strong foundation of mindfulness in children is to incorporate it into their everyday activities. I encourage families to build in a quiet time after school or before bed. If kids are resistant, you can set a 10-minute timer and give them something quiet to do. Some kids like to paint or color. Others want to build or do some journaling. Some kids want to sit in the grass outside. Just be sure to help them engage in this “brain break” without using any electronics. Children’s brains need a break from technology. We all do!
I created these journals for kids and moms to do together or separately. They’re also based on CBT and brain science research. They have fun, thought-provoking prompts and pages that can be doodled on or colored.
Mindful eating is another practice that helps us all to slow down and focus. By slowly chewing food, all the senses are engaged helping you to truly experience the meal. It’s a sensory journey where kids can learn to appreciate textures, colors, and flavors, and it doubles as an educational experience. Try doing this as a family during a meal or snack time. It’s healthy and very enjoyable.
Fostering open communication around emotions is vital, so consider starting or ending each day with emotional check-ins. These are moments for kids to share their feelings and thoughts, helping them understand and manage their emotions more effectively. The feelings book and little feelings plushies, A LIttle Spot of Emotions is a great resource! Kids can choose one or more little spot plushies to show how they’re feeling. Kids really enjoy playing catch with the little spots too. Toss them back-and-forth, and take turns saying what makes you feel that emotion.
Adult behavior is a modeling blueprint for kids, which means that how you handle stress and stay present can deeply influence your kids. By leading through example, you demonstrate the practicality and importance of mindfulness in real-world situations. Kids do what you do much more than they do what you say!
Regular mindfulness practice can become a natural part of everyday life. Encourage kids to stay engaged, and remember, your first attempt doesn’t need to be your last. Adjusting the methods to fit your family’s evolving needs is not just allowed; it’s encouraged.
I’d love to hear feedback about how this works for your family. Try it out and comment below. I look forward to hearing your story.