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

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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.

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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 ?

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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

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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!

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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

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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.

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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

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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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Our children and teens can feel anxious, and do brave - but they don’t need to do it all at once. They can happen in tiny brave steps, one after the other. 

Start by encouraging them to notice the difference. Some things that feel scary will be best avoided - dark alleys, snakes, walking alone at night. Sometimes though, those things that feel scary will be growthful and important - exams, school, trying something new, approaching a challenge, taking a safe risk, separating from you when there is another loving adult who will take care of them. These things are scary, but safe. For sure, they might come with failure, or humiliation, or they might not work out as planned, but they are safe. 

Part of living bravely is having the confidence that even if my ‘what if’ happens, I’ll be okay. I can take safe risks, because whatever happens, I’ll be okay. I can do hard things, because whatever happens I’ll be okay. And we know they will be. Actually they’ll be better than okay because most times, enough times, they’ll shine.♥️
When children are in big feelings - big anxiety, big anger, big sadness - it will be really difficult for them to bring themselves back to calm without us. This is because the part of the brain that can calm big feelings isn’t quite built yet. Until it is, they’ll be looking to us for a hand. Even as adults with fully developed brains, we sometimes need the loving presence of our special person or people to help us through those big times. 

When children are in big feelings it’s less about what you do and more about who you are. They are looking for an anchor - a strong, steady presence to help bring their their world back to steady. When you calm your breathing, it will calm your nervous and let you guide theirs back to calm. 

This is NOT rewarding big behaviour. In fact, it’s doing the opposite. The brain learns from experience, so the more we guide them back to calm, the more they develop the capacity to do it on their own.♥️
Brains love keeping us alive. They adore it actually. Their most important job is to keep us safe. This is above behaviour, relationships, and learning - except as these relate to safety. 

Safety isn’t about what is actually safe, but about what the brain perceives. Unless a brain feels safe and loved (connected through relationship, welcome in the space), it won’t be as able to learn, plan, regulate, make deliberate decisions, think through consequences.

Young brains (all brains actually) feel safest when they feel connected to, and cared about by, their important adults.  This means that for us to have any influence on our kids and teens, we first need to make sure they feel safe and connected to us. 

This goes for any adult who wants to lead, guide or teach a young person - parents, teachers, grandparents, coaches. Children or teens can only learn from us if they feel connected to us. They’re no different to us. If we feel as though someone is angry or indifferent with us we’re more focused on that, and what needs to happen to avoid humiliation or judgement, or how to feel loved and connected again, than anything else. 

We won’t have influence if we don’t have connection. Connection let’s us do our job - whether that’s the job of parenting, teaching - anything. It helps the brain feel safe, so it will then be free to learn.♥️
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#parenting #parentingforward #parentingtips #mindfulparenting #neurosequentialmodel
Children are born whole and with the will to do good, but none of us are born knowing what to do or how to do when things feel big. That comes with time, lots of practice, and the loving leadership of adults who have been there before.

It can be tempting to hurry their development, or measure our own parenting by how well our children behave but development  just doesn’t work this way. Like all good things, it takes time to be able to manage big feelings or unmet needs enough so they don’t inflame big behaviour. Even as adults we won’t always act in adorable ways. (Oh don’t I know it!)

Learning how to manage big feelings without sliding into big behaviour is like anything hard we or our children learn - how to play tennis, play the guitar, read, cross the road. None of these are learned through punishment or harsh consequences. They’re learned with practice and the steady guidance of adults who ‘do with’ and take the time to show us how. The time it takes and the bumps along the way are no reflection on the adults doing the teaching, or the children doing the learning, but a reflection on the magnitude of the challenge. It’s big!

The more we take it personally when our children don’t behave as we (or the world) would like, the more likely we’ll move into shame and judgement (of them and ourselves). Ultimately this will impact our capacity to actually give them what they need, which is patience, trust in our leadership our capacity to guide them, and our strong loving presence.♥️
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#parenting #positiveparenting #mindfulparenting
When we punish, or do anything that drives emotional separation (shame) or physical separation from us, it teaches our children to avoid us, or please us. It teaches them that failure, falling short, or making a mistake is shameful. It doesn’t teach them anything about what to do instead, or how to learn, or how to deal with things not going to plan.

Rather than, ‘What punishment do they need to do better?’ try, ‘What support do they need to do better?’ What they need - what we all need - is someone who is calm, strong, loving, and who can handle them enough to stay when them and guide them through the tough stuff. When we focus on the relationship, it opens the way for us to guide behaviour.♥

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