Mindfulness is paying attention to what is happening in the present moment. It may be what you’re feeling, hearing, or anything else you notice. When we teach mindfulness to children, we equip them with the skills necessary to foster self-assurance, handle stress, and navigate through uncomfortable or difficult situations. Mindfulness encourages self-awareness by helping children tune into their thoughts, feelings, and bodily sensations. This self-awareness lays the foundation for developing a better understanding of themselves and their interactions with others. This can contribute to better emotional regulation and a greater ability to cope with stress and frustration. These practices often involve activities that require focused attention, such as observing their breath or paying attention to sensory experiences. This can enhance a child’s ability to concentrate and sustain attention. 

When introducing mindfulness activities to children, it’s essential to keep the sessions short, age-appropriate, and enjoyable. Here are some ideas:

Breathing Buddies– Have your child lie down with a small stuffed animal on their belly. Encourage them to take slow, deep breaths, watching how their belly rises and falls with each breath.

Bubble Breaths– Blow bubbles and encourage your child to take slow breaths to try and blow the bubbles gently. This helps focus on the breath and adds a playful element.

Sensory Play– Create a sensory bin with materials like rice, sand, or water. Allow your child to explore the textures mindfully, feeling each grain or the coolness of the water.

Nature Observation– Go on a nature walk and ask your child to notice different things like the colors of leaves, sounds of birds, or the feeling of wind on their skin.

Yoga for Children– Introduce simple yoga poses like downward dog or child’s pose. Use playful language and encourage them to mimic animals or nature.

Remember to keep activities short, fun, and adapted to your child’s developmental level. These activities can be integrated into daily routines to help build a foundation for mindfulness.