Meditation for kids: A guide to mindful activities for kids
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Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the benefits of mindfulness and meditation for kids, especially those with anxiety. Plus, guided meditation and other mindful activities for children.
According to the Centers for Disease Control and Prevention, approximately 5.8 million children struggle with anxiety disorders every year.
Children sometimes find it harder than adults to put their feelings into words. This can make understanding what childhood anxiety looks like one of the trickiest challenges for parents and carers supporting their little ones.
What does anxiety in kids look like?
While adults tend to ruminate on anxious thoughts, psychologist Dr. Renee DeBoard-Lucas, co-founder of the Trauma Resilience Understanding & Education (TRUE) Center, said that children often show anxiety in “physical ways.”
Rather than verbalize their feelings, “really young and school-age kids are more likely to have headaches, stomachaches, trouble sleeping, and other physical concerns,” she said. “You may also see kids and teens avoiding experiences that may be new, challenging, or make them feel scared.”
There are common phrases that children with underlying anxiety might use.
“My friend said they can’t play. They must be mad at me.”
“I’ll never learn how to ride my bike.”
“I’m going to fail my test tomorrow.”
Other times, they may seek reassurance by asking questions like, “Are we going to be late?” “Are things going to be okay?” “Are you sure?”
In children, anxiety can occur alone or alongside other conditions. More than one-third of children who suffer from anxiety also have behavioral problems and about one-third also have depression, according to data from the CDC.
The benefits of mindfulness for kids
Meditation can offer children a wide range of advantages for their mental, emotional, and physical wellbeing, and practicing it regularly can bring them skills that will benefit them throughout their lives. Meditation can:
Enhance sleep quality
By incorporating meditation into their bedtime routine, children can experience a more relaxed state of mind, which can help them fall asleep faster and enjoy a deeper, more restorative sleep.
Promote relaxation
Meditation teaches kids how to achieve a state of deep relaxation, which can reduce stress and anxiety levels. Through regular practice, children can learn how to calm their minds and bodies, providing them with peace and tranquility amidst their busy lives.
Increase body awareness
Heightened body awareness can help children become more attuned to their physical needs, such as hunger, fatigue, and discomfort. Meditation can encourage children to pay attention to their bodies and the sensations they feel, allowing them to respond more effectively.
Improve emotional regulation
Meditation can teach children how to observe their emotions without judgment and respond to them in a more balanced and thoughtful manner. This skill is invaluable for managing feelings of frustration, anger, sadness, and overwhelm.
Support children on the autism spectrum
For children on the autism spectrum, meditation can help manage sensory overload and overwhelming situations. It can provide a safe, controlled environment to explore their feelings and learn coping mechanisms to help them reduce anxiety, improve focus, and engage with others more effectively.
How can I help my child meditate? 7 steps for guided meditation for kids
Meditation can teach kids how to find calm, manage stress, and understand their emotions. Introducing meditation to your child in a way that makes it a fun, positive experience can help build a foundation for a lifetime of mindfulness and self-awareness.
1. Find a comfortable place and position
Start by helping your child find a quiet and comfortable spot where they won't be disturbed. It could be a cozy corner of their room or a spot in the living room. Encourage them to sit or lie down in a position that feels natural and comfortable.
💙 Mel Mah’s Working Out the Wiggles routine can help kids get out some of their energy so it’s easier to sit still and meditate.
2. Ground your child
Remind your child that the aim of meditation is to help calm their body and mind. Explain that it's okay if their thoughts wander or if they feel restless at first, and that meditation is about gently bringing their attention back to a place of calm each time.
💙 For older kids (ages 14-17), Tamara Levitt’s Mindfulness for Teens session might be an appropriate place to start.
3. Encourage awareness of their body
Guide your child to pay attention to their body, starting with their feet and moving upwards. Ask them to notice the feeling of their feet on the ground, the sensation of their clothes against their skin, and any other physical feelings, to help anchor them in the present moment.
💙 This Follow Along Body Scan can help your child become more aware of their body.
4. Consider guiding them to close their eyes
If they're comfortable, suggest that your child gently closes their eyes. This can help minimize distractions and make it easier for them to focus inward. If they're not comfortable closing their eyes, that's okay too — they can simply soften their gaze and look downward.
5. Focus on breathing
Teach your child to focus on their breath. They can place a hand on their belly to feel it rise and fall with each breath, which can help them stay focused. Encourage them to breathe naturally, and to notice the sensation of air entering and leaving their body.
💙 This Balloon Breath meditation can help kids feel grounded and focus on their breathing.
6. Use simple guided meditations
Start with short, guided meditations tailored for kids. These can include visualizations, like imagining floating on a cloud or lying in a field of flowers.
💙 Moana teaches kids to focus on the sounds of the ocean in this session, Breathe Like the Ocean With Moana.
7. Practice regularly but keep it short
Consistency is key, but it's also important to keep meditation sessions short to match your child's attention span. Even a few minutes can be beneficial, and you can gradually increase the time as they grow.
💙 Calm Kids has meditations, soundscapes, and lullabies to help your kids relax and start their mindfulness routine.
How does meditation differ for children?
“Adults tend to think of a practice as something that should be quiet,” DeBoard-Lucas said. “They may be more aware of the outcomes they’re looking for through meditation — relaxation, a calmer mind, [or] increased focus. Meditation for kids is less quiet and is more active.”
Children most likely won’t sit still for long periods of time or always keep their focus. One to two minutes of continuous practice can be viewed as a big win. Practicing with your child at the same time every day can be a good way to encourage and make it part of a daily routine.
“If you have a young kid, have them teach a stuffed animal or doll how to meditate,” DeBoard-Lucas suggested. “Kids like being teachers, and it helps reinforce their own learning.”
8 mindful activities for kids
Mindfulness can be cultivated through various activities that encourage kids to focus on the present moment, engaging their senses and awareness, enriching their daily experiences with calmness and presence.
1. Sensory exploration outdoors
Encourage your child to use their senses to notice the sights, sounds, smells, and textures of the natural world around them. A walk in the park or even a backyard can become an adventure in mindfulness as they pay attention to the different types of plants, the feel of the ground under their feet, and the sounds of birds.
2. Cloud watching
Lie down together on a comfortable blanket and watch the clouds go by. Ask your child to notice the shapes, sizes, and movements of the clouds, imagining what each one looks like. This simple activity encourages them to slow down and engage with the world in a peaceful, imaginative way.
3. Breathing exercises
Breathing exercises can be a fun way to practice mindfulness. Teach your child to take slow, deep breaths, imagining they are blowing up a balloon or smelling a flower. This can help with relaxation but also bring their focus to the present moment.
4. Mindful snacking
Turn snack time into a mindfulness practice by encouraging your child to eat slowly and with attention. Ask them to notice the colors, textures, smells, and tastes of their food, appreciating each bite. This can also help them develop a healthier relationship with food and eating.
5. Arts and crafts
Creative activities like drawing, painting, or making crafts can be mindful practices, allowing kids to express themselves while focusing on the process rather than the outcome. Encourage them to notice the feel of the materials, the colors they use, and the sensations of creating.
6. Yoga for kids
Yoga is a great way for kids to practice mindfulness through movement. Simple poses and stretches can help them focus on their breath and how their body feels.
7. Listening to music
Listening to music mindfully involves paying attention to the different instruments, rhythms, and melodies. To encourage a more focused listening experience, ask your child to close their eyes and identify the sounds they hear or express how the music makes them feel.
8. Gardening together
Gardening can be a hands-on way to practice mindfulness, as it involves caring for plants and noticing their growth over time. Kids can learn to pay attention to the details of planting seeds, watering, and observing changes. This can also help them build a connection with the natural world and the cycle of life.
Meditation for kids FAQs
At what age can kids start meditating?
Children can start meditating as early as 3 or 4 years old. At this age, meditation should be kept simple and short, focusing on basic practices like deep breathing or listening to calm music. As children get older, meditation practices can be gradually developed to suit their growing attention spans and cognitive abilities.
Is meditation appropriate for kids?
Meditation is appropriate and beneficial for kids. It can help them develop better focus, reduce anxiety and stress, improve emotional regulation, and enhance their overall wellbeing. Meditation can teach kids valuable skills for managing their emotions in a healthy way.
Does meditation help kids with ADHD?
Meditation can be helpful for kids with ADHD (Attention Deficit Hyperactivity Disorder). It can aid in improving their attention span, reducing impulsivity, and lowering levels of anxiety and stress. Practices that emphasize mindfulness and focused attention can teach children with ADHD how to increase their awareness and control over their thoughts and actions. However, it's important to tailor meditation practices to each child's needs and to integrate them with other treatments and strategies recommended by healthcare professionals.
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