Mindfulness For Children
When we model and teach mindfulness to our children, we guide them towards building their resilience, self-confidence, regulate themselves in times of stress, as well as give them the powerful skill to connect to themselves and the world around them
Mindfulness is a way for us to connect with the sensations of our body, calm the fight, flight, freeze responses that may arise in times of stress, and gives us the skill to un-identify with the stories of our mind that are separate from our true selves.
I firmly believe that when we teach our children mindfulness and meditation at a young age, we empower them to grow into emotionally intelligent individuals who won’t need to spend their adulthood ‘healing’ or ‘finding themselves.’ This is because they will continuously adapt, learn, and remain in touch with their true identity and body throughout their lives.
Mindfulness sets children up for feeling safe in their body, mindful of their reactions and emotions, with the ability to express themselves and address stress with empathy, presence and self-awareness.
There is also an incredible amount of research showing how mindfulness can help children with autism, as well as some amazing mindfulness resources for kids with anxiety and ADHD.
Mindfulness supports children with anxiety, autism, and ADHD by guiding them to concentrate on the present moment without judgement.
It eases anxiety by soothing their minds and aiding in the management of intense thoughts and feelings.
In autism, mindfulness enhances emotional regulation and social interaction skills. For ADHD, it boosts attention span and impulse control, enabling better concentration and decision-making.
There are an abundance of children’s mindfulness exercises available, which can include movement, massage, visualisations, meditations, sensory stimulation, nature and art, therefore it can end up feeling quite overwhelming for anyone.
Especially as there are different children’s mindfulness activities for different feelings, emotions, behaviours, stresses and mental health conditions.
How to Teach Mindfulness to a Child
When it comes to showing our children how they can practise mindfulness, it’s important for us to make it easy to understand and digest for them.
In simple terms, mindfulness is a way for us to pay our full attention to the present moment. This means to be connected to what you’re feeling, seeing, hearing and noticing. It’s a way for our children to learn to connect back to their senses and be in tune with the clues of their body, and the changing environment that surrounds them.
Many have confused mindfulness with reaching a complete state of calm or clearing the mind of thoughts, but this is a misunderstood definition of mindfulness, and shouldn’t be included in any children’s mindfulness activities.
As we all know, perfection is an unattainable and unreasonable state for anyone, especially for children. This includes those struggling with racing thoughts, sensitivity to dysregulation and the ability to focus for kids with Autism, ADHD or Anxiety.
One of the most effective ways of teaching mindfulness to a child, is through modelling the practices. By implementing them into your day-to-to-day life with your children, and most importantly, doing the children’s mindfulness relaxations and activities with them.
First and foremost, children learn, develop, and grow by imitating and modelling what you do. Regardless of your child’s age, even if they haven’t yet mastered the specific practices I’ll be guiding you through, they are observing the world through your eyes.
They learn how to live, act, express themselves, and regulate their emotions by watching your behaviour, language, self-regulation, and lifestyle.
5 Simple Mindfulness Practices for Mothers to Do With Their Kids
1. Morning Mindfulness Routine:
Start the day with a brief mindfulness practice together as a family. This could be a few minutes of deep breathing, gentle stretching, or a short meditation to set a positive tone for the day.
Here’s a simple mindfulness body scan designed for children:
1. Get Comfortable: Start by finding a comfortable position, either sitting or lying down. Encourage your child to close their eyes if they feel comfortable doing so.
2. Take Deep Breaths: Begin with a few deep breaths to help relax the body and mind. Inhale deeply through the nose, filling the belly with air, and exhale slowly through the mouth.
3. Start at the Feet: Direct your child’s attention to their feet. Ask them to notice any sensations they feel in their feet, such as warmth, tingling, or pressure. Encourage them to wiggle their toes and then relax them.
4. Move Up the Body: Slowly guide your child’s attention up their body, one part at a time. Encourage them to notice sensations in each body part, such as tension, relaxation, or warmth. Move from the feet to the legs, then to the torso, arms, hands, neck, and finally the head.
5. Release Tension: Encourage your child to release any tension they may be holding in each body part as they scan through it. They can do this by taking a deep breath in and then exhaling slowly while imagining the tension melting away.
6. Stay Present: Remind your child to stay present and focused on the sensations in their body as they move through the body scan. If their mind starts to wander, gently guide them back to the present moment.
7. Finish with Gratitude: Once they have completed the body scan, encourage your child to take a moment to express gratitude for their body and all that it does for them.
This children’s mindfulness body scan is a simple yet effective way to help kids relax, become more aware of their bodies, and cultivate mindfulness skills.
2. Mindful Mealtime:
Encourage mindful eating by engaging all the senses during meals. Take a moment to appreciate the colours, smells, and tastes of the food. Encourage everyone to eat slowly, chew mindfully, and savour each bite.
3. Mindful Moments:
Throughout the day, invite moments of mindfulness during routine activities such as washing dishes, folding laundry, or take a mindful walk in nature as a family. Encourage everyone to notice the sights, sounds, and sensations of the natural environment. Pause occasionally to observe the details of plants, trees, and animals. Practise deep breathing and encourage everyone to connect with the peacefulness of nature.
4. Gratitude Practice:
Incorporate a daily gratitude practice into your routine. In the morning, begin to express the different reasons you are thankful for waking up this morning, and then before bedtime, take turns sharing something you’re grateful for from the day. This helps cultivate a positive mindset and appreciation for the present moment.
5. Mindful Communication:
Practise mindful communication by actively listening to your children without judgement or interruption. Encourage open and honest dialogue, and validate their feelings and experiences. Model respectful communication and conflict resolution skills.
You can read my post on Conscious Parenting and how to implement this into our lives for the health of us and our children here:
By incorporating these simple mindfulness practices into your daily life as a parent, you can create an environment where your children can learn to regulate their emotions and navigate the world with greater awareness and compassion.
Mindfulness Offers Numerous Benefits For Children
1. Improved Emotional Regulation:
Mindfulness helps children recognise and understand their emotions without becoming overwhelmed by them. By practising mindfulness, children learn to respond to challenging emotions in a calm and balanced manner.
2. Enhanced Focus and Attention:
Mindfulness exercises, such as deep breathing and meditation, can improve children’s ability to concentrate and stay focused on tasks. This can lead to better academic performance and increased productivity.
3. Reduced Stress and Anxiety:
Mindfulness teaches children to be present in the moment and let go of worries about the past or future. By practising mindfulness, children develop coping skills to manage stress and anxiety more effectively.
4. Increased Self-Awareness:
Mindfulness encourages children to become more aware of their thoughts, feelings, and sensations. This self-awareness helps children develop a deeper understanding of themselves and their needs.
5. Improved Social Skills:
Mindfulness fosters empathy, compassion, and kindness towards oneself and others. By practising mindfulness, children learn to communicate more effectively, resolve conflicts peacefully, and build positive relationships with their peers.
6. Better Sleep:
Mindfulness techniques, such as relaxation exercises and mindful breathing, can help children relax and unwind before bedtime. This can lead to improved sleep quality and better overall health.
7. Boosted Resilience:
Mindfulness teaches children to approach challenges with a positive and resilient mindset. By cultivating mindfulness skills, children learn to bounce back from setbacks and navigate difficult situations with confidence and grace.
Overall, integrating mindfulness into children’s lives can promote their physical, mental, and emotional well-being, helping them thrive both now and in the future.
Mindfulness Activities to Help Children Regulate Themselves in Times of Stress
- Mindful Movement with Nature:
Engage children in a mindful movement activity that connects them with nature. This could involve yoga poses inspired by animals or elements of nature. For example, they can practise “tree pose” while imagining themselves as sturdy trees swaying in the breeze, or “butterfly pose” while imagining themselves as delicate butterflies floating on a gentle breeze. Encourage them to notice how their bodies feel as they move and to connect with the natural world around them.
- Nature Journaling:
Provide children with a nature journal and art supplies, then take them on a nature walk. Encourage them to observe and interact with the natural world around them, noticing the colours, textures, and shapes of plants, animals, and landscapes. Have them sketch or write about what they see, hear, smell, and feel. This activity fosters mindfulness by encouraging children to be fully present in the moment and to appreciate the beauty and wonder of the world around them, no matter what’s happening in their lives.
- Emotion Stones:
Create a set of emotion stones by painting different facial expressions on smooth stones or using stickers or other crafts. Place the stones in a basket or container. When children are feeling stressed or overwhelmed, invite them to select a stone that represents how they’re feeling. Encourage them to hold the stone in their hands, take deep breaths, and reflect on their emotions without judgement. This activity helps children identify and process their feelings in a mindful and nonverbal way.
- Gratitude Jar:
Start a gratitude jar as a family and encourage children to participate in adding to it regularly. Provide slips of paper and pens for children to write down things they’re grateful for, no matter how big or small. Encourage them to reflect on positive experiences, people they appreciate, or things that bring them joy. Whenever children are feeling stressed or anxious, invite them to pick a slip of paper from the gratitude jar and read it aloud. This activity helps children cultivate a positive mindset and shift their focus to things they’re thankful for, promoting resilience and emotional well-being.
- Mindful Breathing with Affirmations:
Combine mindful breathing with positive affirmations to help children manage stress and build resilience. Have them choose a calming affirmation, such as “I am calm and strong” or “I can handle this.” Instruct them to take a slow, deep breath in while silently repeating their chosen affirmation in their mind. Then, exhale slowly while silently repeating the affirmation again. Encourage them to continue this practice for several breaths, focusing on the positive message and allowing it to sink in.
- Square Breathing:
Guide children through a simple square breathing exercise to help them calm their minds and bodies. Have them imagine drawing a square in the air or on a piece of paper. As they trace each side of the square, instruct them to take a slow, deep breath in for a count of four. Then, hold their breath for a count of four as they trace the next side. Next, exhale slowly for a count of four as they trace the third side, and finally, hold their breath again for a count of four as they trace the fourth side. Repeat this process several times, encouraging children to focus on their breath and the movement of their hand.
To download my FREE Guide with 5 unique and in depth Nervous System Regulation Practices for mindful parenting and calm children, click here: