How to explain meditation to a child: 8 mindful tips
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover how teaching mindfulness can boost a kid's wellbeing. Plus, how to explain meditation to a child, including 8 mindful techniques to try together.
Modern life is fast-paced for everyone, regardless of age. Just as mindfulness and meditation have become a popular way for adults to support emotional and mental health, they can also be hugely beneficial for children.
In a world where children are bombarded with stimuli from technology, social interactions, and academic pressures, meditation offers a space to be calm and build emotional resilience. Teaching meditation to children not only supports their overall wellbeing but also equips them with skills to manage stress and anxiety from a young age.
Why you should teach meditation to kids
Teaching meditation to children is an investment in their future emotional health and wellbeing. It's not just about teaching them to sit still and breathe—it's about empowering them to understand and manage their thoughts and emotions.
When we introduce meditation to children, we teach them self-awareness and self-regulation. These skills enable children to notice their thoughts and feelings without immediate reaction, giving them the space to choose how they respond to the world around them. This can transform how they navigate challenges and lead to more thoughtful decisions and actions.
Practicing meditation regularly can also enable children to find a sense of calm they can return to, no matter what’s going on around them. Meditation also builds empathy and compassion, both toward oneself and others. By becoming more aware of their thoughts and feelings, children learn to extend that understanding and kindness to those around them. This focus on empathy enhances their relationships and contributes positively to everyone around them.
The benefits of meditation for children
Children who meditate may be able to navigate the complexities of life with grace, resilience, and a deep sense of inner peace. They may also have:
Enhanced emotional regulation: Children learn to observe their emotions with a sense of detachment and curiosity instead of being at the mercy of every passing mood or feeling. This sense of mindfulness allows them to recognize that emotions are temporary and that they have the power to choose how to react to them. Results may include fewer meltdowns, less impulsive behavior, and more harmonious relationships with family and peers.
Increased focus and attention: Meditation teaches kids to concentrate on a single focal point, whether it’s their breath, a mantra, or a sensory experience. This practice of directed attention can spill over into their academic work and hobbies, potentially enhancing their capacity to learn, retain information, and perform tasks with greater efficiency and less frustration.
Reduced stress and anxiety: Like adults, children can experience stress and anxiety, but they might not always have the tools to cope with these feelings. By learning how to relax and clear their minds naturally, children can approach stressful situations with a sense of calm and resilience, potentially mitigating the physical and emotional toll stress can take.
Better sleep: Through meditation, children can learn to quiet the endless chatter of their minds and ease into a relaxation conducive to deep, restorative sleep. Better sleep not only improves their mood and energy levels but also supports their physical growth and cognitive development.
Improved self-esteem: A regular meditation practice can increase self-awareness and self-acceptance in children. This self-knowledge can build confidence and self-esteem, empowering them to face challenges with a sense of competence and self-assurance.
Stronger social and emotional skills: As children become more mindful of their own thoughts and feelings, they can develop a greater capacity to empathize with the experiences of their peers. This empathy can lead to stronger friendships, better conflict-resolution skills, and a more supportive and understanding social environment.
How to explain meditation to kids
Explaining meditation to kids requires a gentle, relatable approach that allows them to explore their inner world in a fun and supportive way.
Use simple, engaging language
You might say, "Meditation is like taking your brain on a little vacation. It’s a way to give your thoughts a break and help your mind feel calm." This kind of language turns the abstract into something concrete and appealing.
Relate to their experiences
Explain meditation as something similar to pausing their favorite game to take a deep breath when they feel overwhelmed. This comparison helps them see meditation as a useful tool for dealing with challenging emotions.
Introduce the idea of a superpower
Tell them that meditation can be like having a superpower that helps them control their feelings, making them calmer and more focused. This perspective makes meditation exciting and valuable.
Use visual imagery
You might say, "Imagine you're a tree, standing tall and strong. Your thoughts are like the leaves blowing in the wind, but you stay solid and calm no matter how much they flutter." This imagery helps them understand the concept of being steady and calm amidst the chaos of thoughts and feelings.
Demonstrate with simple exercises
For example, you could do the balloon breathing technique, where they imagine inflating a balloon as they breathe in and deflating it as they breathe out. This not only explains meditation but also gives them a practical tool to use.
Highlight the feelings
Explain how meditation can make them feel—happier, more relaxed, and less worried. Ask them to notice how different they feel before and after a short meditation. Making them aware of the positive changes in their feelings to reinforce its benefits.
How to incorporate mindfulness into a child’s routine: 7 tips to boost wellness
Help your child build a strong foundation for managing their emotions and stress through adolescence and into adulthood by supporting them to incorporate mindfulness into their daily routine.
1. Establish a regular meditation time that they can look forward to each day
This could be a few quiet minutes in the morning to set a positive tone for the day, a calming breathing exercise before homework to enhance focus, or a bedtime meditation to promote restful sleep.
2. Create a dedicated space for mindfulness activities to signal to their brain when it’s time to calm down and focus inward
This doesn’t have to be a large space. Choose a corner of a room or a comfortable nook with a few cushions, a blanket, and perhaps some calming decorations like plants or soothing pictures. You can also work to craft the ideal environment for sleep.
3. Lead by example—and talk about your experiences of mindfulness too
By practicing mindfulness and meditation yourself, you demonstrate its value. Share your experiences with mindfulness to encourage an open dialogue about emotions and self-care.
4. Use child-friendly apps or guided meditations to make it more accessible for them
Look for apps, websites, and books designed specifically for children with positive reviews from parents and educators, and explore them together to find what resonates with your child.
5. Introduce mindfulness through games to increase their engagement
For example, engage in a sensory scavenger hunt outdoors, encouraging kids to notice sights, sounds, textures, and smells of the world around them.
6. Incorporate mindfulness into daily activities to help prompt them to be present and aware
Encourage your child to take mindful breaths before answering a question, to eat slowly and savor their food, or to notice the sensations of water during bath time.
7. Encourage journaling to process experiences and to track personal growth
For older children, keeping a mindfulness journal can be a beneficial practice. They can write down their thoughts, feelings, and reflections on their mindfulness exercises.
8 meditation techniques to teach children
Introducing meditation techniques to children should be fun for both the child and the educator. By introducing these techniques, you can help cultivate a generation that is more mindful, resilient, and empathetic.
1. Breathing buddy meditation
Have the child lie down and place a favorite stuffed animal on their belly. As they breathe in and out, they watch their breathing buddy (their stuffed animal) rise and fall.
This visual aid helps children focus on their breath and the present moment, making the practice accessible and engaging.
💙 Check out Calm Kids, a one-stop shop for everything you need to help your child become excited about mindfulness.
2. Mindful coloring
Provide children with coloring sheets and let them focus on the act of coloring, encouraging them to pay attention to the colors they choose and the sensation of the crayon moving across the paper.
This activity promotes mindfulness and concentration, allowing children to express creativity while finding a state of flow and calmness.
💙 Dive into the depths of the sea while mindfully coloring with Calm’s soundscape Ariel’s Underwater World.
3. Listening to bell sounds
Ring the bell and instruct the children to listen carefully to the sound until it completely fades away.
This practice helps sharpen their focus and brings their attention to the present, teaching them to concentrate on a single sensory experience while encouraging a sense of calmness and awareness.
💙 Help children tune into their breath with the Breathe Like the Ocean With Moana meditation.
4. Nature walks
Encourage them to notice and appreciate the details around them during a walk outdoors. Notice the colors of the leaves, the texture of the bark, and the sounds of birds.
This not only connects children with the natural world but also teaches them to live in the moment, observing the beauty and diversity of their surroundings.
💙 Can’t get outside? Try using the Rain on Leaves soundscape to promote a calm environment when you’re inside and mindfully tune into your sense of hearing.
5. The gratitude game
Each day, ask them to think of three things they’re grateful for and share them with you. This can be done during a quiet moment or at the end of the day.
Focusing on positive experiences and emotions can enhance a child’s overall wellbeing and encourage a positive outlook on life.
💙 Teach your child to allow appreciation to flourish and grow with Tamara Levitt’s 7 Days of Gratitude series.
6. Body scan for kids
Guide them through a body scan, where they pay attention to each part of their body, noticing any sensations or feelings. This can be done through storytelling. Imagine a light that travels through their body, bringing relaxation and warmth.
This technique helps children develop body awareness and teaches them how to relax physically and mentally.
💙 The Follow Along Body Scan is a perfect and beginner-friendly guide for children.
7. Bubble breaths
Have children imagine they’re blowing bubbles with each breath they breathe out. Encourage them to focus on the size, color, and movement of the bubbles as they breathe out slowly.
This not only helps in teaching controlled breathing but also in making the practice playful and imaginative.
💙 Encourage kids to practice controlling their breathing by trying out the Balloon Breath meditation.
8. Silent snack time
Ask them to notice the color, texture, smell, and taste of their food—and encourage them to chew slowly and savor each bite.
This practice teaches mindfulness around eating and can promote a healthier relationship with food.
💙 Learn more about the benefits of healthy eating behaviors with Calm’s series dedicated to Mindful Eating.
Explain meditation to a child FAQs
How do you explain meditation to kids?
When explaining meditation to kids, aim for simplicity and relate it to experiences they understand. You could say something like, "Meditation is like pausing to give our brains a little break. It helps us feel calmer and happier. By sitting quietly, focusing on our breathing, or even thinking about happy things, we give our minds a rest. And just like after a good rest, we feel refreshed and ready to have fun again."
What is a simple way to describe meditation?
Meditation is taking time to be quiet and still, to help our minds settle down. It's a way to take a break from all the rushing and busy feelings we might have during the day. By practicing meditation, we learn how to be calm and find a quiet space inside us, no matter what's happening around us.
How do you teach a little child to meditate?
Teaching a little child to meditate starts with making it a fun and enjoyable experience. Begin with short, simple sessions that focus on breathing or listening to calming sounds. You can use imagery that appeals to them, like imagining they're blowing up a giant balloon. It's important to create a relaxed atmosphere without any pressure. Encourage them by practicing together and celebrating their efforts, no matter how brief. Keep the mood light and playful, and gradually—as they become more comfortable with the idea—you can introduce more structured meditation techniques.
How do I explain meditation to a beginner?
Meditation is the practice of focusing our attention in a way that helps us to feel calmer and more centered. It involves sitting quietly and paying attention to our breath, a sound, or even repeating a calming word or phrase.
The goal isn't to stop thinking, but rather to notice our thoughts without getting caught up in them. Think of it as sitting by the side of a river, and watching leaves float by. Sometimes we might get distracted and start following the leaf, but when we notice that, we gently bring our attention back to the scene at large. This process helps us become more aware of the present moment, reduces stress, and promotes peace and wellbeing.
Calm your mind. Change your life.
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