In today’s fast-paced world, kids are experiencing stress and distractions earlier than ever before. Teaching mindfulness to children can help them develop emotional awareness, manage stress, and build resilience. By learning how to stay present and recognize their feelings, kids can navigate life’s challenges with greater confidence and calm. Mindfulness isn’t just a practice for adults—it’s a valuable life skill that sets children up for success, both now and in the future.
Mindful Kids Are Happier Kids
There are many benefits to teaching kids mindfulness. Research has shown that children who practice mindfulness tend to be happier and more resilient. The earlier they start, the easier it is for them to develop the capacity to stay calm and centered, even when life gets stressful. Mindfulness isn’t just about sitting still and meditating; it’s about being present in the moment and learning to manage emotions in a healthy way.
So, what does this look like in real life?
Imagine a typical 7-year-old facing a situation that’s scary, overwhelming, or just plain unpleasant—like preparing for a a new activity or going to the dentist. Most kids might become so anxious that it’s hard for anyone, even a parent, to calm them down. But teaching kids mindfulness will help them learn how to stop, notice and name what they are feeling, calm themselves and focus.
Mindfulness practices like meditation and deep breathing actually change the brain’s physiology. Children who practice mindfulness can better control their impulses and responses to challenging situations.
How to Teach Your Kids to Practice Mindfulness
You might be thinking, “This sounds great, but how do I get my kids to practice mindfulness when it’s hard enough to get them to do anything, let alone meditate?” The good news is that mindfulness doesn’t have to be a chore. Here are some simple and fun ways you can help your kids become more mindful:
1. Help Them Discover Their Inner Experience
Start by helping your child understand what’s happening inside their body during both stressful and calm situations. Ask them questions like, “How does your body feel when you’re nervous?” or “What do you notice when you’re feeling happy?” Encourage them to explore and describe their emotions. The more insight they have into their inner experience, the better they’ll be able to manage their responses to the outside world.
2. Breathe with Them
Deep breathing is one of the simplest yet most effective mindfulness exercises, and it’s something you can easily do with your child. Try practicing deep breathing together while you’re driving in the car or during bedtime. Show them how to take slow, deep breaths—inhale deeply through the nose, hold for a moment, and then exhale slowly through the mouth. Invite them to imagine any tension melting away with each exhale. This can help them learn to calm their bodies and minds whenever they feel stressed.
3. Be a Good Example
Kids often mimic what they see, so if you want your child to be more mindful, it’s important to model that behavior yourself. Ask yourself: Are you someone who yells at other drivers when you’re frustrated? Do you get overly upset when the dog tracks mud into the house? If so, it might be time to practice some mindfulness and deep breathing of your own. When your child sees you handling stress in a calm and mindful way, they’ll be much more likely to follow your lead.
Mindfulness Exercises for Kids
In addition to breathing exercises, here are a few other mindfulness activities that are both fun and beneficial for kids:
Mindful Colouring: Give your child a colouring book and ask them to focus on the colours they’re using, how the crayon or marker feels in their hand, and the movement of their hand as they colour. This simple activity can help them tune into the present moment and find a sense of calm. Here are some cute pages to get you started.
The Five Senses Game: This exercise encourages your child to use all five of their senses to explore their surroundings. Ask them to name five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. It’s a great way to help them stay present and grounded. Here is a video to help guide you with this.
Glitter Jar: Create a glitter jar together. Fill a jar with water, glitter, and glue, then shake it up. The swirling glitter represents thoughts and emotions. As the glitter settles, it shows how their minds can become calm again after being stirred up by stress. Here are some instructions.
Mindfulness for a Happier, Healthier Future
While it may take some effort to get your child to commit to practicing mindfulness, the benefits are well worth it. Mindfulness can help them handle stress, improve focus, and foster emotional resilience—skills that will serve them well throughout their lives. And remember, the journey to mindfulness is a family affair. When you practice these techniques together, you’re not just helping your child; you’re creating a more peaceful and connected home environment.
If you’re interested in learning more about how mindfulness and other therapeutic practices can benefit your child, or if you feel your child could use some extra support during challenging times, please reach out. Our skilled therapists are here to guide you and your child through this journey with compassion and expertise.
Let’s work together to support your child’s well-being. Lois and Dr. Adam specialize in helping parents become emotion coaches for their kids and develop the skills they need to guide them through difficult emotions. Contact us today at (902) 800-4627 to explore how we can help your family thrive.
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