Mindfulness for Kids – How to get started with Mindful Practices

 When kids learn to be mindful, they learn to be fully present in the moment.  They learn to be self-aware.  They demonstrate improved emotional regulation and reduced anxiety and stress.  It’s easy too.  Here are 3 simple activities to encourage mindfulness in kids.

1.  Practice mindful breathing

One activity to work on mindfulness with kids is to practice mindful breathing.  To do this, find a quiet space to sit comfortably.  Set time for one minute.  Focus on breathing slowly in and out while paying attention to the sounds around you and the feeling of your body in space. This Mindful Breathing Activity may be helpful.

2.  Try coloring

Coloring activities can be be very soothing and calming to kids and adults.  Just the simple act of self-selection of colors and coloring quietly can do a lot in helping our bodies and minds to relax.  Try this Mindful Coloring Freebie that contains easy to color pages with positive messages.  You can also use any coloring book or printable coloring pages that you have available.  This Mindful Affirmations coloring set is another great option.

3.  Create a Breathing Stick

With just a pipe cleaner and some small plastic beads, kids of all ages can create a simple tool for mindful breathing.  Once made, kids can use them to take a few relaxing, cleansing breaths to reset and relax.  Click here for instructions.

4.  Take a mindful walk.

The goal here is to walk slowly and calmly while quietly noticing and appreciating things around you.  If outside, notice the feel of the air on your skin.  Notice the sounds of nature that you hear.  Observe and appreciate the sights of plants or animals around you.

5.  Try sharing some children’s books about mindfulness

Here are a few that I like:

A Handful of Quiet:  Happiness in Four Pebbles by Thich Nhat Hanh

Master of Mindfulness:  How to be your own Superhero in Times of Stress by Grossman, Alvarez and Mrs. Musemichi’s 5th Grade Class

Listening With My Heart:  A Story of Kindness and Self Compassion by Gabi Garcia

I hope these ideas are helpful in trying some mindfulness with your kids.  To learn more about mindfulness in general start here.