Why practise mindfulness with your child?

Mindfulness refers to the ability to be fully present in the here and now, by shifting attention away from thinking to simply noticing your breath, sensations, thoughts and feelings.

Mindfulness practices can help children to be more aware of their thoughts, feelings and body sensations in the moment. This awareness can help children understand themselves better while giving them strategies to manage big feelings and anxiety.

The following are some examples of practices suitable for children of different ages.

• Breathing techniques: This involves paying attention to their breath, and gradually slowing and deepening the way they breathe. A simple technique is to count to four while breathing in, then holding the breath for the count of four, and breathing out for four. With young kids you could try puffer fish breathing or the Bubble Mountain activity, which uses bubbles to help children practice deep breathing. By blowing bubbles and watching them float, children get a visual cue that encourages exhalation and helps them regulate their breathing. The materials for Bubble Mountain, like bubble solution and a wand, are often readily available at home or school. For children who have trouble responding to other options, the Bubble Mountain activity can be very effective.
• Environmental listening: Have your child lie down outside and close their eyes if they wish to. Invite them to listen and tell you what sounds they can hear around them, first any nearby sounds (perhaps the wind in their ears or birds singing) and then what they can hear further away (such as a dog barking or traffic).
• Visual focusing: Watch something that has both repetitive elements and is new to your child.example, native bees coming and going from their hive, fish moving in water, patterns forming in a lava lamp or kaleidoscope, or paint swirled in water). If you don’t have access to anything like this, you could try this mindful looking activity from The Mindfulness Teacher.
• Five senses noticing: Ask your child to name five things they can see, four things they can hear, three things they can feel, two things they can smell and one thing they can taste. Download this activity sheet to use as a guide.
• Combining movement with guided imagery: Following along with a story or scenario while moving can help children regulate their emotions and engage their imagination. For example, singing the Going on a bear hunt song while doing the actions of stomping on mud, swishing through grass, jumping over a stream and running from a bear.
• Taking mindful walks in natural environments: Parks or gardens can offer children a soothing sensory experience and help them stay grounded. As they walk, encourage them to focus on the sights, sounds and sensations around them, such as the rustling leaves, chirping birds or the feel of the earth under their feet.
• Mind bottle activity: Fill a clear plastic bottle with water, glitter and optional additives like glycerine or food colouring. When children shake the bottle and watch the glitter or beads swirl, it provides visual stimulation and helps them focus their attention. This activity can be used to calm and engage children, especially those who benefit from visual cues to manage their emotions. It is easy to make with common materials and can be used both at home and in educational settings.

Your child’s age, developmental level, attention span, and physical and intellectual abilities should help you choose what mindfulness techniques might be most useful. Children tend to get better at implementing and maintaining mindfulness techniques as they grow and develop. The more they can practise such strategies, the more they can build resilience for dealing with day-to-day challenges, now and in the future.

For more mindfulness practices, check out the Smiling Mind app.

You know your child best. If they are experiencing anxious thoughts or feelings, or behaving in ways that are impacting on their daily life, wellbeing, learning or relationships with friends and family, talk to your GP, as they can provide support and recommend further resources if required.

While you wait to speak to a professional, you might find it useful to explore our resources for families, on topics like anxiety, bullying and getting through tough times.