8 Fun, Easy Mindfulness Exercises For Kids

Guest Author | July 17, 2019

In recent years, mindfulness has risen to prominence as something of a psychological panacea. Current research tells us that mindfulness exercises can reduce the symptoms of stress, anxiety, depression, and even physical suffering. Mindfulness can also help people with learning disabilities and developmental disorders combat the negative effects of their conditions. What’s more, even those who are not struggling with physical, emotional, or cognitive issues can benefit from mindfulness thanks to its general ability to enhance positive emotions and wellbeing.

If you’re a parent, you’ll be happy to know that mindfulness works just as well for kids as it does for adults. As children get older, they tend to cease living “in the moment” and—like adults—become preoccupied with their worries, difficulties, and setbacks. Mindfulness exercises can help to prevent this gradual slide into negative thinking and empower kids with greater social and emotional awareness.

Of course, children need to be taught how to be mindful using slightly modified techniques. The eight mindfulness exercises below have been adjusted to reflect the attention span of the average child:

1. Deep breathing.

This is an excellent exercise to try when you want your child to gradually settle down for a nap. Let your child get comfortable, then ask her to breathe deeply in and out. Ask her to describe how her breath feels when it enters her body and when it leaves, then have her repeat the deep breaths about five times. Once this is complete, ask your child what thoughts or feelings she’s aware of in that moment. If her thoughts or feelings are negative in nature, suggest that she imagine them being trapped in bubbles. Finally, have her repeat a few deep breaths, instructing her to imagine the “feeling bubbles” floating away as she does so.

Very young children sometimes benefit from trying this exercise with a “breathing buddy.” Place a favourite stuffed toy on your child’s stomach so that she can more fully see and feel the effects of each deep breath. When your child is upset, asking her to get her breathing buddy and do deep breathing exercises together can help her calm intense emotions.

2. Mindful posing.

This exercise is a great way to help your child strengthen her mind-body connection. Ask your child to assume different poses (such as a Superman pose, Spiderman pose, ninja pose, monk pose, etc.) and then tell you how she feels while holding each pose. For added effect, have your child pretend her senses are heightened by superpowers, then ask her what she can smell, hear, see, and taste.

3. The “feelings jar.”

This exercise is both a fun craft project and a useful tool for teaching emotional awareness. To complete this project, you’ll need a jar, water, and glitter glue. (You may add other light waterproof decorations that are “shakeable” as well.) Fill the jar about three-quarters full with water, then add a few generous squeezes of glitter glue before sealing the lid tight. Let your child shake the jar and gradually watch the glitter settle back down to the bottom.

When your child is angry, worried, or upset, you can have her take the jar off the shelf and give it a hearty shake. Not only will the act of shaking the jar release tension, your child can imagine her feelings gradually settling down as she watches the glitter descend. Tell your child that waiting for her emotions to settle down will help her to think calmly and clearly, just like the water eventually becomes clear again as the glitter settles on the bottom of the jar.

4. The safari of the senses.

This exercise is intended to help get kids fully engaged in (and enjoying!) the present moment. Take your child outside and tell her to imagine that she’s on safari. Ask her to be as quiet and stealthy as possible so that she can fully observe every animal, bird, and insect she sees without scaring them away. Encourage her to put her senses on high alert and notice little details (like tiny insects in the grass) that she would usually overlook.

5. Scent sensations.

Collect a bunch of pleasant-smelling items, like scented candles, flowers, herbs, fruit, etc., and ask your child to breathe each scent in deeply. Take a moment to pause after each item and ask your child what kind of feelings and memories that particular scent evokes. Sensory experiences like these both orient your child in the present and encourage her to become more aware of her thoughts and feelings.

6. Mindful strolling.

Rather than hurrying through walks to school, to the park, and so on, have your child slow down and focus on her breathing. Try asking her what kind of things she’s seeing, hearing, and feeling as she walks, such as the smell of the fresh air or the sound of the wind rustling through tree leaves.

7. Slow snacks.

Snacks provide another great time to slow down and fully experience the senses. Next time your child is having a snack, ask her to first smell the food, then bite down and chew very slowly, paying special attention to the feeling of chewing and the subtle nuances of flavour. You should also have your child pause at the end of the snack to reflect on the satisfying feeling of being full.

8. Meditation moments.

While young children usually lack the patience needed for any kind of guided meditation, older “gadget crazy” kids will likely enjoy the free Smiling Minds meditation app (suitable for children 7 and up). Alternately, you can participate in short meditations with your child to keep her engaged. Make the experience more meaningful by spending some special one-on-one time with your child after doing something you both enjoy.

If you start teaching your child to be mindful early on in life, she will eventually incorporate the practice into habit. The end result will be a happier, calmer, and more self-aware kid—one who is well-positioned to handle the challenges of adolescence and adulthood.

Author: Rachel Cohen

This is a guest post by Toronto psychotherapist Rachel Cohen. You can follow Rachel on Twitter at @RachiieCohen

Article reviewed by Dr. Tali Shenfield on July 13, 2019

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