Mindfulness for kids is a valuable practice that helps them develop focus, emotional regulation, and a sense of calm. Occupational Therapists can help you can your child develop strategies to develop mindfulness. Teaching mindfulness early in life can provide children with tools to navigate stress and build resilience. Here are some practical ways to introduce mindfulness to kids:
Table of Contents
1. Mindful Breathing:
- Balloon Breaths: Encourage kids to take deep breaths, imagining their belly is a balloon. Inhale slowly, expanding the balloon (belly), and exhale slowly, deflating the balloon.
- Bubble Breaths: Have them pretend to blow bubbles with slow, steady breaths. As they breathe out, visualize imaginary bubbles floating away.
2. Mindful Listening:
- Sound Exploration: Explore different sounds in the environment. Close your eyes and listen attentively, identifying and discussing various sounds, from nature noises to everyday sounds.
- Listening Walks: Take a mindful walk, paying attention to the sounds around. Encourage kids to notice the rustle of leaves, birdsong, or footsteps.
3. Body Scan:
- Toe-to-Head Scan: Guide them in a body scan, focusing on each body part from toes to head. Ask them to notice any sensations without judgment.
4. Mindful Eating:
- Savouring Snacks: Encourage mindful eating by having a small, favourite snack. Ask them to use all their senses to explore the taste, smell, and texture.
- Raisin Exercise: Give them a raisin and guide them through a mindful eating exercise. Observe the raisin, feel its texture, smell it, and then slowly taste it.
5. Mindful Movement:
- Yoga for Kids: Introduce simple yoga poses or sequences tailored for kids. Emphasize the connection between movement and breath.
- Mindful Walking: Practice mindful walking, asking them to focus on each step, feeling the connection with the ground.
6. Mindful Colouring:
- Colouring Meditation: Provide colouring sheets and encourage them to focus on the act of colouring. Discuss the colours and how it feels to create.
7. Gratitude Practice:
- Gratitude Journal: Have a gratitude journal where kids can write or draw things they are thankful for. Encourage them to reflect on positive experiences.
- Gratitude Circle: In a group setting, share something you’re grateful for, and pass an imaginary gratitude ball around, with each person expressing gratitude.
8. Mindful Storytelling:
- Guided Imagery: Tell a story that guides them through a calming, imaginative journey. Encourage them to picture the scenes in their minds.
- Feelings Exploration: Read books that explore emotions and discuss the characters’ feelings. This helps build emotional awareness.
9. Mindful Games:
- Breath Counting: Have them count their breaths up to a certain number. If their mind wanders, they can gently bring it back to counting.
- Mindful I-Spy: Play a mindful version of “I-Spy” where they identify things around them using all their senses.
10. Mindful Affirmations:
- Positive Affirmations: Teach them positive affirmations. Create personalized affirmations that focus on their strengths and abilities.
- Mirror Affirmations: Stand in front of a mirror and say positive affirmations aloud, encouraging self-love and confidence.
11. Mindful Art and Crafts:
- Breath Painting: Dip a paintbrush in watercolour and paint to their breath. Inhale to lift the brush, exhale to press it on paper.
- Mindful Sculpting: Use clay or playdough for a mindful sculpting session. Focus on the sensations of touch and the creative process.
12. Mindful Sleep Routine:
- Calm Down Rituals: Establish calming bedtime rituals, such as a brief mindfulness exercise or a soothing bedtime story.
- Goodnight Gratitude: End the day by expressing gratitude for positive moments or experiences.
13. Mindful Technology Use:
- Mindful Apps: Introduce kid-friendly mindfulness apps that offer short, guided practices or activities designed for their age group.
- Tech-Free Time: Encourage breaks from screens and engage in mindful activities without electronic distractions.
14. Family Mindfulness:
- Mindful Moments Together: Incorporate mindfulness into family activities, creating a shared experience.
- Mindful Check-Ins: Schedule moments during the day for a quick mindful check-in as a family.
15. Mindful Breathing Buddies:
- Stuffed Animal Breathing: Use a stuffed animal as a “breathing buddy.” Have them lie down with the stuffed animal on their belly, observing its rise and fall with each breath.
- Breath Counting with Fingers: Use fingers to count breaths, creating a tactile connection to the breath.
Conclusion
Teaching mindfulness to kids is about making it enjoyable and integrating it into daily routines. Be patient and encouraging, allowing them to explore and embrace mindfulness at their own pace. Occupational Therapy can help them develop valuable skills for emotional regulation and overall well-being.
Transform Life is a NDIS registered organisation that provides support for your autistic teenager, as well as support to you as a parent to best navigate the challenges your teenager and family face on a daily basis.
Book your consult with an experienced Therapist at Transform Life to explore how OT can support you and your family.
