Mindfulness for kids: Benefits and how to explain it to children
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the benefits of mindfulness for kids (including mindful breathing) and how to explain it to them. Plus, 7 ways to practice mindfulness with children.
Imagine being able to help children navigate their emotions, focus better on tasks, and reduce stress, all in a fun and engaging way. Mindfulness has the potential to increase overall wellbeing and promote balance in children’s lives.
Learn more about using mindfulness tools with kids, why it’s beneficial for them, and how to introduce these mindfulness activities in a playful and accessible way.
How to explain mindfulness to kids
Introducing mindfulness to kids is a practical way to equip them with important tools designed to help them navigate their internal and external experiences with more resilience and ease.
Mindfulness is about being fully present in the moment, noticing our thoughts, feelings, and experiences without judgment. As kids naturally live in the moment, this makes it easier to explain the concept of mindfulness in a way they can understand. Here are some additional guidelines on how to approach a conversation around mindfulness with kids.
Explain it simply: Start by explaining mindfulness as paying full attention to what we’re doing or feeling at the moment. Give concrete examples to help root the theory in practice. It could be noticing how the sun feels on their skin, the taste of food, or how their body feels when they run.
Engage them with questions: Ask them questions to get them thinking about their experiences. For instance, “How did it feel when you bit into that apple?” or “What did you notice when you were playing outside?”
Practice together: Kids learn by doing. Practice mindful breathing or paying full attention to the sights, smells and sounds around you. These shared experiences can help convey the essence of mindfulness.
Keep it fun: Make your mindfulness talks fun and engaging. Maybe have a 'mindful moment' together where you both sit and notice things around you. It doesn’t have to be a serious conversation.
Empower them: Let them know that practicing mindfulness can help kids understand their feelings better and make school or home life feel easier.
Use fun and engaging resources: There are so many fun resources available to help you explain mindfulness to kids. Our article What Disney Princess characters can teach us about mindfulness can help you relate mindfulness principles in a way that’s fun and understandable for kids.
7 benefits of mindfulness for children
Mindfulness is more than just a quiet moment of reflection. It's a practice that can give children a sense of ease and ownership over their thoughts and emotions.
1. Emotional regulation
Mindfulness encourages kids to notice their feelings without immediate reaction. This awareness creates a space between feeling an emotion and responding to it, which can be particularly helpful in managing anger or frustration. Over time, this practice can foster a deeper understanding and ability to manage emotions.
2. Focus and concentration
In a world full of distractions, having the skills to focus has never been more important. Mindfulness practices can help children to quiet their minds, pay attention to a single task at hand, and enhance their concentration. This can help them at school, where they’re learning and navigating relationships outside the home.
3. Stress reduction
Kids can experience stress, whether from schoolwork, peer interactions, or family dynamics. Mindfulness practices such as mindful breathing for kids can help reduce stress by promoting a relaxed state of mind throughout their day-to-day experiences.
4. Enhanced self-awareness and empathy
As kids become more aware of their own thoughts and feelings, they often develop a greater understanding and empathy toward the feelings of others. This can lead to improved relationships with peers, siblings, and parents.
5. Improved sleep
With a calm and clear mind, falling asleep can become a much easier task. Mindfulness practices can help children unwind, clear their minds of worry, and prepare for a restful night’s sleep.
6. Increased resilience
Life is full of ups and downs. Mindfulness helps kids build a buffer against adversities by cultivating a resilient mindset. When practiced regularly, it can help children bounce back from challenges with a more positive outlook.
7. Overall wellbeing
By promoting a sense of calm, boosting focus, and enhancing emotional regulation, mindfulness lays a strong foundation for a balanced and positive life.
How to create a supportive mindfulness environment
As a parent, caregiver, or educator, it’s important to establish a nurturing environment for mindfulness practice. Offer gentle reminders to practice mindfulness, engage in practices together, and encourage open discussions about your child’s experiences.
Be patient: Mindfulness is a skill that develops over time. Encourage children to practice regularly and celebrate their efforts along the way.
Keep it positive: Make mindfulness exercises a positive, enjoyable experience. Encourage them to enjoy the calm and clarity that comes with regular practice.
Use resources: Resources like Calm or books on mindfulness for kids can be a great starting place for exploring mindfulness practices with children.
💙 Our 30 Days of Mindfulness in the Classroom offers daily exercises to introduce kids to mindfulness including breathing exercises, meditation, and guided relaxation practices.
7 mindfulness exercises for children
Introducing mindfulness practices to kids can be a joyful and enriching experience. The key is to keep it simple and as fun and engaging as possible. It’s important to engage with them during these practices, so rather than sitting them down with a guided practice, try meditating as a family.
Here are some simple practices you can use to help make mindfulness a natural, enjoyable part of a child’s daily life.
1. Try ‘teddy bear’ breathing
Introduce your child to the practice of mindful breathing. Teach them belly breathing or teddy bear breathing, where they hold a stuffed animal on their belly while taking deep breaths. Encourage them to notice the rise and fall of their belly as they breathe in and out, and if they have a stuffed animal, watch as it moves up and down with the breath.
💙 Check out Balloon Breath with Emiko Susilo for a simple guided breathing exercise.
2. Count your breaths together
Sit together in a quiet space and count your breaths. This practice can help both you and your child become more centered and calm.
💙 Follow along with Moana as she teaches you to Breathe Like the Ocean to feel more peaceful and calm.
3. Practice ‘cool the pizza’ breathing
Make mindful breathing fun by pretending to cool down a hot pizza with gentle, slow breaths. It’s a playful way to introduce the concept of mindful breathing to kids.
💙 Similar to ‘cool the pizza’ breathing is Birthday Candle Breathing to help kids learn to reduce stress.
4. Play sensory awareness games
Encourage your child to engage their senses mindfully. Play games that heighten sensory awareness, such as listening to a bell or noticing the different smells and sights during a nature walk.
💙 Try this See, Hear, Feel exercise with your kids to encourage them to tap into their senses.
5. Relax one body part at a time
Guide your child through a relaxation exercise by focusing on relaxing each body part, one at a time. It’s a great way to promote body awareness and relaxation.
💙 This Follow Along Body Scan can help kids get more in tune with their bodies and feel more grounded.
6. Encourage journaling (if it’s age appropriate)
Invite your child to write or draw about their day, emphasizing the emotions they felt or the things they’re grateful for. Journaling is a practice that encourages self-reflection and gratitude.
💙 To help a child tune into their feelings, use the inner wheels of our Feelings Wheel to help them pinpoint the emotions they’re working through during stressful moments.
7. Introduce meditation if appropriate
Begin with short, simple meditation sessions. You might start with just a few minutes of sitting quietly together, focusing on the breath. Use calming background sounds or guided meditations specifically designed for children to enhance the experience.
💙 Each stage of a child’s life is unique and so there should be a unique mindfulness practice for each age range. Check out Mindfulness for Kids: Ages 3-4, Ages 5-6, or Ages 7-10 to get them started. For more check out our complete guide to Meditation for Kids.
Mindfulness for kids FAQs
How do you teach mindfulness to a child?
Teaching mindfulness to a child involves a blend of patience, engagement, and simplicity. Begin with simple practices such as paying full attention to breathing or the sounds around them. Engage in mindfulness practices together, making it a shared, enjoyable experience. Use simple language and resources like mindfulness apps or books to make the learning process engaging and relatable. It's also helpful to create a supportive environment for mindfulness practice, where the child feels safe and encouraged to explore mindfulness at their own pace.
What is the main idea of mindfulness?
Mindfulness is about being fully present in the moment and aware of our thoughts, feelings, and experiences without judgment. It’s about noticing what’s happening around us and within us at any given moment. By practicing mindfulness, we can develop a better understanding of our emotions and reactions, leading to a calmer, more balanced approach to life.
At what age can kids start meditating?
Kids can start engaging in simple mindfulness and meditation practices at a very young age, even as young as preschool. The key is to keep the practices age-appropriate and enjoyable. For younger children, mindfulness can be as simple as focusing on their breath, listening to a bell ring, or paying attention to the sensations of their body. As they grow older, they can explore more structured practices. It's all about introducing mindfulness in a playful, accessible manner that’s suitable for their age and understanding.
Does mindfulness help children with ADHD?
Yes, mindfulness can be a helpful tool for children with ADHD. By engaging in mindfulness practices, children can learn to slow down, pay attention to the present moment, and develop better focus and self-awareness. Mindful breathing, in particular, can be a calming practice that helps manage impulsivity and restlessness. It's always advisable to work alongside healthcare professionals to tailor mindfulness practices to the individual needs of a child with ADHD, ensuring it's a supportive part of their overall care plan.
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