Mindfulness for Children: Fun, Effective Ways to Strengthen Mind, Body, Spirit

Mindfulness for Children: Fun, Effective Ways to Strengthen Mind, Body, Spirit

Mindfulness has an extraordinary capacity to build a strong body, mind and spirit in ourselves as adults, as well as in our children. Science has told us that it can help to protect against stress, anxiety, depression, illness and pain, ease the symptoms of autism and ADHD, improve academic performance and social relationships, as well as expand the capacity to experience positive emotions.

Mindfulness is about stepping back and seeing thoughts and feelings come and go, without judgement, but with a relaxed mind, fully focussed on the present moment. 

Children are wonderfully present in what they do, but as life picks up speed, the capacity to experience that calm, strengthening stillness can become more difficult to access. The sooner we can encourage the little people in our lives towards mindfulness, the greater their capacity for mindful presence will be. A regular mindful practice will ensure that existing neural connections are strengthened and new ones established.

Mindfulness for children generally works best it’s kept to about five minutes or less. Of course, if they’re able to go for longer, brilliant – go with that. Ready to play?

  1. Mindful Breathing.

    Get your kiddos into a comfy position and ask them to close their eyes. Next, ask how their breath feels as they draw it into themselves, and then as it leaves. If they put a hand on their belly, they’ll be able to feel the rise and the fall of their breath. Do this about five times – five inhales, five exhales. After five breaths, guide them to any thoughts and feelings they might be aware of, then invite them to let go of those thoughts and feelings. Ask them to imagine that the thoughts and feelings are bubbles, floating away, as they return to their breathing. Repeat the five breaths – five in, five out – and do this as many times as feels right.

  2. Thought Clouds.

    This is a slightly different take on the above exercise. When your mindful ones are into the rhythm of breathing in through the nose for three, and out through the mouth for three, ask them to try this: ‘As you breathe in, imagine that your thoughts are forming as little clouds above your head. Imagine the cloud floating away as you breathe out. Keep breathing slow, strong breaths and let your thoughts come, and then go.’

  3. The Mind(ful)-Body Connection.

    The way we hold our bodies has a powerful effect on the way we feel and the way other people see us. Different poses can actually change body chemistry. Nurture the awareness of the mind-body connection in your children by asking them to explore how they feel when they strike a pose. Here are some good ones to try, particularly if they’re about to do something that could make them a little anxious. In a quiet space where they feel safe and private, encourage them to strike one of these power poses and explore with them what they feel – hopefully more confident!

    •  Superman:  Stand with feet just wider than hip width apart. Clench fists, stretch both arms out, and fully lengthen the body. Expanding physical presence by stretching and opening up can increase feelings of power and pride (think of athletes who crosses the finish line first and throw their arms into the air). 

    •  Wonder woman:  Stand up tall and strong with legs apart and hands on hips.

  4. And while we’re on superheroes … 

    Ask them to switch on their super ‘Spidey-senses’ to find out what they can taste, smell, hear, see and feel in the moment.

  5. The Mindful Jar.

    A mindful jar works in a couple of ways. First, it will to help them to understand what happens when strong emotion starts to take hold of them. Second, it can help them find calm when they are feeling stressed, upset, or overwhelmed. Here’s how:

    Start with a jar and fill it almost to the top with water. Into the water, add a few big dollops of glitter glue (or school glue and dry glitter). Pop on the lid and give the jar a shake. Here are some words:

    Mindful Jars

    ‘Imagine that the glitter is like your thoughts when you’re stressed, mad or upset. See how they whirl around and make it really hard to see clearly? That’s why it’s so easy to make silly decisions when you’re upset – because you’re not thinking clearly. Don’t worry this is normal and it happens in all of us (yep, grownups too). [Now put the jar down in front of them.] Now watch what happens when you’re still for a couple of moments. Keep watching. See how the glitter starts to settle and the water clears? Your mind works the same way. When you’re calm for a little while, your thoughts start to settle and you start to see things much clearer.’

    The beautiful part of this exercise is that while they are learning about their emotional selves, they are also engaging in an act of mindfulness as they watch the glitter fall to the bottom of the jar.

  6. Safari.

    Oh but not just any safari! The idea here is to guide them towards switching on their senses, turning down their thoughts, and being fully engaged in the present moment. Take them outside and explain to them that they are on safari, looking for any animal that crawls, flies or walks. Let them know that they have to be quiet and alert, with their hearing, feeling and seeing super-senses switched on so they can discover tiny wild beasts that the world may or may not have seen before.

  7. Mindful Smelling.

    Take a bunch of delicious smelling things from around home – candles, fresh herbs, flowers, fruit, vanilla, cinnamon, grass – anything – and invite them to breathe in the smell and to feel what happens in their body as they do that. (‘The cinnamon reminds me of Christmas,’ or maybe ‘The lavender makes me feel sleepy.’)

  8. A Breathing Buddy.

    Have them lie down with a soft toy on their tummy. As they breathe, guide them towards noticing the toy moving up and down. This can help them to understand what it feels like to have strong breaths, which is a powerful way to calm themselves when high emotion overwhelms them.

  9. A Mindful Walk.

    Take a short walk together to help them to learn to be mindful while they’re moving. First, ask them to focus on their breath. Then turn their attention to anything else their senses tune in to in the moment – the breeze against their skin, the sound of the trees, the smell of fresh air, the way their body feels as they move. The idea is for them to experience the sensations, rather than to become too ‘heady’ by thinking too hard about them. 

  10. The Mindful Snack.

    Next time you have a bite to eat together, try mindful eating for a few minutes. ‘Let’s try something called mindful eating. It’s where you slow things down when you eat so you can notice things you don’t usually notice. What does your food feel like to touch? What about the smell? What if you squish it a little – what does that feel like? Now take a bite but chew very slowly. Really notice your mouth moving up and down. Can you feel the food against your tongue and between your teeth. What does it taste like? What does it feel like? Keep chewing for a little while (20 to 30 seconds). When you’re ready, notice what the food feels like as it moves down your throat and towards your belly.’ 

  11. Guided Meditation.

    The Smiling Minds app has guided meditations for ages 7 to adult. It’s free, easy to use, and brilliant. 

Being ‘still’ can be hard sometimes (for all of us). If your kiddos are squirmy at first, just keep practicing in short bursts until they become more used to it. Afterwards, do something fun with them – give them your full attention with a little chat about what they did, read a story, have a cuddle – whatever works for them, so they associate it with special, fun time.

Anything you do to introduce them to a mindfulness practice will be worth it. In no time at all they’ll be doing it on their own and gearing themselves with an incredible skill that will give them a solid, sturdy foundation from which to explore and experience the world.

[irp posts=”1289″ name=”Raising Emotionally Intelligent Kids & Teens: ‘Anger & How to be the Boss of Your Brain'”]

 

37 Comments

Tanya S

Thanks. I am intending to do use mindful activities with a group of y3 and y4 children. Some of these are just what I need! Thankyou. x

Reply
Casey

Wow I love your website! Learning how to help my child through their anxiety and also learn mindfulness… Its funny as I learnt mindfulness through university to help with leadership but I could never find the right way to introduce it to my children. Now I have thank you very much

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Diane

I love the Safari idea! My dad used to do almost exactly that with me and I have memories of standing very quietly and watching a butterfly or bee with him. Maybe that’s part of the reason I am a calm and patient adult! Neither of us knew what we were learning or teaching, but I did the same with my children, and my grandchildren. Makes for some wonderful days together.

Reply
Gina

I wish I had read your article years ago when my children were young. Wonderful advice.

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Bev

So refreshing…… I love to read new ideas to help our children….and to help the parents first. Every bit of help is needed for our future generation. Never stop learning ?

Reply
Alexandra

You are amazing. Such a insightful and helpful article. Your website is soso good.
I´m so in. I resonate with your wok personally and even professionally.
I am your follower for sure.

Thank you so much.

Reply
Paramanantham JEYAKUMAR

Thank you very much for your every efforts. Each child have different challenges so can you help me a specific needed way. Thank you

Reply
Karen

A great article. I am always trying to think of different ways to teach children to be mindful.

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Megan

These are brilliant! I love the ones that incorporate play and imagination for littler children. I also think some of these would be great for adults just learning mindfulness. Thanks for the great list. 🙂

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Pepi

Thank you for introducing us to Smiling Mind, I do a short meditation from there each night with my five yr old, she loves it. Having worked with anxious teens, I Truly believe I’m setting her up with invaluable. life skills

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Debbie Reber

So LOVING what you’re doing at Hey Sigmund! We are big believers in the benefits of mindfulness for kids, ESPECIALLY those who are “differently-wired.” 🙂 Wanted to share a podcast episode we did on what mindfulness can do for kids with ADHD, Asperger’s, Anxiety, and more: http://www.tiltparenting.com/session4

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Marcia

Headspace is another great app that also offers guided meditations & teaches about meditation to children to adult

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Bonnie Tomey

We can all practice and teach children Mindfulness* to help perpetuate a new generation of attentive, thoughtful calm, rational thinkers. I wish the Mindfulness concept will become a viral yearning that becomes a natural habit for present & future generations. Thank you for this valuable information-from which all humans can benefit!

Reply
Hey Sigmund

Thanks Bonnie. Yes, it will be a wonderful skill that the next generation will hopefully use to their full advantage. It’s a powerful thing isn’t it.

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Cyd Carlson

Thank you so much for this! Now a day, with schools cutting funding, what a way to help kids deal. This is something they can take into adulthood. Thank you again!

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Jamie

All 11 points are so important to practice and truly appreciated #2 thought clouds. Will definately introduce the idea to the kids I teach. I created Mindful Play Yoga and teach kids in schools and privately yoga and mindfulness. Found your blog recently and have enjoyed every article. thanks for the work you do. All best, Jamie

Reply
Helen

What a great article!
As parents, we all want the best for them, and sometimes loving your child too much can give them anxiety. The higher our support, the higher our expectations, thus creating temperamental and rebellious moments. This article offers tools for me to help my children to move past those moments, and hopefully, they will use it enough that it’ll given insight and mindfulness over their feelings and reactions.
I’m a new subscriber and I look forward to future articles.

Reply
Dr. Erlinda l. Mendozar

I am so happy to know that at young age MINDFULNESS is being introduced to school children. I believe EMOTIONAL STABILITY must be thought among young learners. If a child is emotionally, mentally and spiitually stable- his/her decisions in life will be towards success. Realm

Reply
Deb

This is the first article I’ve read, on this the first time to your website. Recommended to our staff by our school counselor…. I like it! Send more good stuff please….. 🙂

Reply
Suzen

Such a needed article, understanding children are the future, the necessity of parents and educators to teach children how to transform and live happy lives, and the importance of developing life enhancing practices young.
“If every 8 year old in the world is taught meditation, we will eliminate violence from the world within one generation.” Dalai Lama
So let’s get going!

Reply

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The need to feel connected to, and seen by our people is instinctive. 

THE FIX: Add in micro-connections to let them feel you seeing them, loving them, connecting with them, enjoying them:

‘I love being your mum.’
‘I love being your dad.’
‘I missed you today.’
‘I can’t wait to hang out with you at bedtime 
and read a story together.’

Or smiling at them, playing with them, 
sharing something funny, noticing something about them, ‘remembering when...’ with them.

And our adult loves need the same, as we need the same from them.♥️
Our kids need the same thing we do: to feel safe and loved through all feelings not just the convenient ones.

Gosh it’s hard though. I’ve never lost my (thinking) mind as much at anyone as I have with the people I love most in this world.

We’re human, not bricks, and even though we’re parents we still feel it big sometimes. Sometimes these feelings make it hard for us to be the people we want to be for our loves.

That’s the truth of it, and that’s the duality of being a parent. We love and we fury. We want to connect and we want to pull away. We hold it all together and sometimes we can’t.

None of this is about perfection. It’s about being human, and the best humans feel, argue, fight, reconnect, own our ‘stuff’. We keep working on growing and being more of our everythingness, just in kinder ways.

If we get it wrong, which we will, that’s okay. What’s important is the repair - as soon as we can and not selling it as their fault. Our reaction is our responsibility, not theirs. This might sound like, ‘I’m really sorry I yelled. You didn’t deserve that. I really want to hear what you have to say. Can we try again?’

Of course, none of this means ‘no boundaries’. What it means is adding warmth to the boundary. One without the other will feel unsafe - for them, us, and others.

This means making sure that we’ve claimed responsibility- the ability to respond to what’s happening. It doesn’t mean blame. It means recognising that when a young person is feeling big, they don’t have the resources to lead out of the turmoil, so we have to lead them out - not push them out.

Rather than focusing on what we want them to do, shift the focus to what we can do to bring felt safety and calm back into the space.

THEN when they’re calm talk about what’s happened, the repair, and what to do next time.

Discipline means ‘to teach’, not to punish. They will learn best when they are connected to you. Maybe there is a need for consequences, but these must be about repair and restoration. Punishment is pointless, harmful, and outdated.

Hold the boundary, add warmth. Don’t ask them to do WHEN they can’t do. Wait until they can hear you and work on what’s needed. There’s no hurry.♥️
Recently I chatted with @rebeccasparrow72 , host of ABC Listen’s brilliant podcast, ‘Parental as Anything: Teens’. I loved this chat. Bec asked all the questions that let us crack the topic right open. Our conversation was in response to a listener’s question, that I expect will be familiar to many parents in many homes. Have a listen here:
https://www.abc.net.au/listen/programs/parental-as-anything-with-maggie-dent/how-can-i-help-my-anxious-teen/104035562
School refusal is escalating. Something that’s troubling me is the use of the word ‘school can’t’ when talking about kids.

Stay with me.

First, let’s be clear: school refusal isn’t about won’t. It’s about can’t. Not truly can’t but felt can’t. It’s about anxiety making school feel so unsafe for a child, avoidance feels like the only option.

Here’s the problem. Language is powerful, and when we put ‘can’t’ onto a child, it tells a deficiency story about the child.

But school refusal isn’t about the child.
It’s about the environment not feeling safe enough right now, or separation from a parent not feeling safe enough right now. The ‘can’t’ isn’t about the child. It’s about an environment that can’t support the need for felt safety - yet.

This can happen in even the most loving, supportive schools. All schools are full of anxiety triggers. They need to be because anything new, hard, brave, growthful will always come with potential threats - maybe failure, judgement, shame. Even if these are so unlikely, the brain won’t care. All it will read is ‘danger’.

Of course sometimes school actually isn’t safe. Maybe peer relationships are tricky. Maybe teachers are shouty and still using outdated ways to manage behaviour. Maybe sensory needs aren’t met.

Most of the time though it’s not actual threat but ’felt threat’.

The deficiency isn’t with the child. It’s with the environment. The question isn’t how do we get rid of their anxiety. It’s how do we make the environment feel safe enough so they can feel supported enough to handle the discomfort of their anxiety.

We can throw all the resources we want at the child, but:

- if the parent doesn’t believe the child is safe enough, cared for enough, capable enough; or

- if school can’t provide enough felt safety for the child (sensory accommodations, safe peer relationships, at least one predictable adult the child feels safe with and cared for by),

that child will not feel safe enough.

To help kids feel safe and happy at school, we have to recognise that it’s the environment that needs changing, not the child. This doesn’t mean the environment is wrong. It’s about making it feel more right for this child.♥️
Such a beautiful 60 second wrap of my night with parents and carers in Hastings, New Zealand talking about building courage and resilience in young people. Because that’s how courage happens - it builds, little bit by little bit, and never feeling like ‘brave’ but as anxiety. Thank you @healhealthandwellbeing for bringing us together happen.♥️

…

Original post by @healhealthandwellbeing:
🌟 Thank You for Your Support! 🌟

A huge thank you to everyone who joined us for the "Building Courage and Resilience" talk with the amazing  Karen Young - Hey Sigmund. Your support for Heal, our new charity focused on community health and wellbeing, means the world to us!

It was incredible to see so many of you come together while at the same time being able to support this cause and help us build a stronger, more resilient community.

A special shoutout to Anna Catley from Anna Cudby Videography for creating some fantastic footage Your work has captured the essence of this event perfectly ! To the team Toitoi - Hawke's Bay Arts & Events Centre thank you for always making things so easy ❤️ 

Follow @healhealthandwellbeing for updates and news of events. Much more to come!
 

#Heal #CommunityHealth #CourageAndResilience #KarenYoung #ThankYou

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