Mindfulness can be a lovely gift to share with children. It doesn’t need to be serious or long. Short, playful moments of calm can help children notice their feelings and enjoy the present.
Here are seven gentle ways to introduce children to mindfulness.
1. Go first
Children learn by watching. If they see you taking a quiet moment, they may become curious.
2. Mindful walks
Go for a walk and notice things together: the colours of leaves, the sound of birds, the feel of the wind.
3. Something to look at
Give them something to focus on, like a stone, a toy or a picture. Ask them to notice its colours and shape.
4. Birthday-candle breaths
Invite them to imagine blowing out birthday candles slowly. Keep it playful and natural, and stop if they feel dizzy.
5. Listening games
Ring a bell or chime and ask them to listen until they can’t hear it anymore.
6. Naming feelings
Help them put feelings into words: I feel happy, sad, cross, excited. Naming feelings can help children understand them.
7. Keep it short
A minute or two is plenty for young children. Let them stop when they’ve had enough.
No pressure
Some children love mindfulness; others aren’t interested. That’s okay. Keep it light and fun.
How little is enough
Today, try one listening game or mindful walk with a child.
For more, read Conscious parenting: accepting our children as they are.
If you’d like to keep going with this, you’ll find a few gentle guides on the Guides page.