We’ve all heard the numerous benefits of what mindfulness can bring to your life, from increased presence to an inner feeling of peace, mindfulness is a hot topic on the street. In the last few years, mindfulness research has expanded the focus to also include the myriad of benefits for kids of all ages!

Studies in mindfulness have shown it can: help children regulate their emotions and behaviors, lessen worry and anxiety, decrease anger, develop empathy, increase attention span, and increase self-reflection.

Having a Go-To Strategy that will work just about anywhere is imperative for families with the hustle and bustle of everyday life. Strategies that can be practiced in the car, at the grocery store, during karate class when your kiddo has to sit out because they’re not following the rules are what you need!

Below are some easy mindfulness practices you can do with your child just about anywhere!

Little Ones: Bunny Breathing

Take three quick sniffs in through your nose and then exhale one long breath, just like a bunny!

Elementary: Five Finger Breathing

Hold one hand stretched out while you take the index finger of your other hand and slowly trace the outline of the stretched hand, starting at the outside of the thumb, inhaling as you go up and exhaling as you do down, repeat on the other side.

Pre-Teens/Teens: Timed Breath

Have your teen gently place a hand on the middle of her chest and take a deep breath in for 3 seconds, hold for 2, and exhale for 3. Repeat this 3 times. If your teen feels comfortable, invite her to close her eyes and imagine a happy place (beach, forest, grandma’s house, their bedroom, birthday party, pool) and have her imagine what it feels like to be at this place while she’s breathing.

Neuroscience has shown us that the impact of parents participating in regulation activities with their children is more effective than prompting a child to practice the regulation strategy on his/her own.

Think back to when your child was a baby.

When your baby became upset, did you prompt him to just calm himself down or did you pick up your baby, rock your baby rhythmically, lowering your voice into a calming and soothing tone? Then what happened?

Your baby would usually become much calmer, right? Your ability to regulate yourself in that moment made your child able to do the same.

Now your child is older, but your ability to help him regulate is still there! Participate in these mindfulness activities with your child and see how much more effective they can be! (The bonus is that you will also feel calmer and more regulated! Everyone wins!)

Books on Sharing Mindfulness with Youth:

Child’s Mind by Christopher Willard

Little Flower Yoga for Kids by Jennifer Cohen Harper

Sitting Still Like a Frog by Eline Snel

The Mindful Child by Susan Kaiser Greenland

The Whole Brain Child by Dr. Daniel Siegel

Planting Seeds by Thich Nhat Hanh

Yoga Pretzels by Tara Guber and Leah Kalish (activity cards)

References:  Siegel, D. J., & Bryson, T. P. (2012). The whole-brain child: 12 revolutionary strategies to nurture your child’s developing mind. Brunswick, Vic.: Scribe Publications.

Lindsey Holsten

Lindsey Holsten

Child Therapist

I meet children & adolescents where they’re at and work with them to introduce healthier coping skills and strategies.
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