Mindfulness and Meditation For Children – Your Full Guide With Quick Meditations

Hello, mama! Mindfulness and meditation for children is a great way to find added stress relief fo you and your kiddos! If you’ve started down a path of mindfulness and meditation for yourself, you may wonder how you can ease your kids into developing these skills for themselves. We’ll review the basics of mindfulness and meditation for kids and give you some great meditations and yoga poses you can do with your child in 10 minutes or less.  

What is Mindfulness?

According to the Greater Good Magazine from Berkeley University, mindfulness is a state of consciousness where you maintain awareness of the present moment, the environment, and all thoughts, feelings, and sensations through a non-judgemental and compassionate eye. In this state of mind, you acknowledge your thoughts and feelings but don’t judge them or yourself for having them.

Many studies have shown mindfulness’s physical and mental benefits. Whether you are spiritual or secular, in a school setting, at work, or at home, mindfulness and meditation can provide many benefits we will elaborate on below. 

What is Meditation?

Meditation can be defined as a method for training one’s mind and body to work together to achieve a single purpose.

Depending on your needs, you may meditate for various benefits, including stress relief, anxiety alleviation, and more. Meditation is a part of many religions and faith practices. 

Why Do We Meditate?

Whether spiritual or nonreligious reasons drive you, meditation is a powerful tool for relaxation and an improved mental state. In most cases, those who meditate regularly get the following advantages:

• Reduced emotional distress such as anxiety, sadness, or PTSD.
• Relief from chronic pain, thoughts, and feelings related to chronic pain
• Enhanced capacity for thought, concentration, and problem-solving.
• Better resilience in the face of emotional adversity
• Relief from trouble sleeping
• Benefits to mental health are generally accompanied by enhancements in various physical areas, including sleep quality, blood pressure, heart function, and more.

What Does Meditation Do?

Researchers and doctors now have the tools to see the direct effects of meditation on the brain. However, a basic understanding of brain anatomy helps make sense of some of these adjustments.

There are billions of neurons in your brain, and they communicate with each other through chemical and electrical impulses in the nervous system. Your brain’s neural networks are formed when a single neuron communicates with thousands of others. Your brain is made up of many specialized regions connected by these networks.

Multiple studies have indicated that the brains of individuals frequently practicing meditation look different. Denser brain tissue or larger-than-average brain regions are common indicators of increased and better connectivity between neurons and, hence, of the aforementioned alterations.

Affected brain regions often include those responsible for sensory processing (vision, hearing, etc.), cognitive function, and emotional regulation. Therefore, those who meditate consistently are less likely to experience cognitive decline associated with aging. Their capacity to manage and overcome distressing feelings, such as worry, rage, or loss, is also enhanced.

What Is a Mindfulness Practice? 

Put simply, a mindfulness program is the act of taking time out of your day to be mindful or meditate for health or spiritual benefits. According to the Mayo Clinic, mindfulness encourages practitioners to pay close attention to their internal experiences without attaching any meaning. Mindful breathing exercises, guided imagery, and other stress-relieving techniques are all part of the mindfulness practice.

Putting too much mental effort into things like planning, problem-solving, fantasizing, or thinking negatively or randomly is tiring. It may also increase your vulnerability to stress, anxiety, and depressive symptoms. Mindfulness activities help you shift your focus away from negative internal dialogue and toward the external environment.

What are some common types of mindfulness practices?

Mindfulness training may be done in a variety of easy methods. Here are a few examples:

• Take note. Paying attention to life around us in our fast-paced world often seems impossible. Explore your surroundings using all your senses (touch, hearing, seeing, smelling, and tasting). Take time and savor your favorite dish’s aroma, flavor, and texture.
• Focus on the here and now. Purposefully bring an open, welcoming, and discerning mind to all you do. Appreciate the little things in life.
• Believe in yourself. Think of oneself as a close friend and treat yourself accordingly.
• Pay attention to your breathing. If you have a habit of dwelling on the bad, sit, shut your eyes, and focus on your breathing. Pay attention to the ins and outs of your breathing. Taking a minute to sit still and breathe deeply makes a difference.

More organized forms of mindfulness practice include:

• Performing a full-body scan as part of a meditation practice. Lay flat on your back with your legs and arms outstretched and your palms facing up. Think about each individual bodily part, one at a time, from your toes to your head. Feel and think about how each area of your body makes you feel.
• Meditation while seated. Put your hands in your lap, put your feet level on the floor, and sit up straight. Think about the sensation of air entering and leaving your body as you breathe in and out through your nose. If sensations or ideas arise during meditation, just record them and bring your attention back to the breath.
• Meandering contemplation. Locate a secluded area 10–20 feet long and start strolling there. Pay attention to the little things about your walk, from the muscles you use to stand up to the adjustments you must make to your balance. When you reach the end of the road, turn around and walk in the other direction while keeping your senses in mind.

How often should I do mindfulness exercises?

It is dependent on the specific mindfulness practice that you want to do. Simple mindfulness exercises may be done at any time and place. The benefits of using your senses in the natural environment have been well-documented.

You should schedule a time when you won’t be interrupted so that you may practice more organized mindfulness techniques like body scan meditation or seated meditation. Do this kind of practice before you start your day first thing in the morning.

Try to commit to a daily mindfulness practice for at least six months. Mindfulness may become second nature with practice. Consider it a promise to spend more time with and care for the real you.

Introducing Mindfulness and Meditation For Children 

Once you have established a mindfulness and/or meditation practice in your own routine, it will be simple to integrate it into your children’s lives. They may have already noticed you are taking time to slow down and listen to your body. Your young kids may not immediately want to slow down and be still, but if you stick with it, you can get them to make meditation and mindfulness a part of their daily routine. 

The Many Benefits of Teaching Mindfulness to Children 

Children benefit greatly from mindfulness, which helps them develop self-assurance, deal with stress, and adapt to difficult situations. The sooner we introduce these concepts to children, the more chance we’ll have of helping them build resilience and learn to use mindfulness when they age.

Three crucial abilities that are shaped in early life include the ability to pay attention and recall information, the ability to switch gears between activities, and the ability to behave correctly in social situations. Executive functions are necessary for complex activities such as planning, thinking, problem-solving, and maintaining healthy interpersonal connections. Being able to self-regulate is part of those crucial social skills that will allow your child to feel more at ease at school and other activities. 

Mindfulness has three major advantages for children: 

• Studies find mindful children have improved concentration, awareness, self-control, active classroom engagement, and kindness.
• The results are better success in the classroom, enhanced conflict resolution and academic skills, and general happiness.
• Stress, sadness, anxiety, and disruptive conduct go down.

The ultimate objective is to create enough emotional and mental distance so that distressing ideas and feelings may be observed rather than reacted to. Mindfulness’s calming effects positively affect your student’s academic performance. 

Mindfulness-based interventions have gained popularity recently for various pediatric health issues, from attention deficit hyperactivity disorder (ADHD) to anxiety, autism spectrum disorders, depression, and stress. And the advantages are shown to be rather substantial.

But how does one describe mindfulness to a young child? According to the Child Mind Institute, experts suggest focusing less on the word’s definition and instead encouraging the experience of finding their quiet and calm place. Amy Saltzman, a mindfulness coach, physician, and author, said she helps youngsters find the quiet space between breaths and explains that this place is always available. 

Together with Stanford University researchers, Saltzman performed a study indicating that fourth through sixth graders who participated in 8 weeks of mindfulness training reported significant reductions in anxiety and enhanced concentration. They were better able to control their emotions and respond rationally to everyday situations. Saltzman has created audio recordings for children to practice mindfulness as well. 

Dr. Randye Semple, an associate professor at the Keck School of Medicine at the University of Southern California, has devoted her professional life to creating methods for helping children learn to control their worries. Her approach served as the basis for the book she co-authored, Mindfulness-Based Cognitive Therapy for Anxious Children. Elementary school and middle school students who took part in the latter study showed substantial improvements in anxiety and behavior problems, according to research she and clinical psychologist Jennifer Lee performed between 2000 and 2003.

Though mindfulness is valuable for all children and people, current research indicates it is particularly valuable for children with ADHD. 

A November 2022 article in the International Journal of Environmental Research and Public Health, a peer-reviewed journal, reviewed and conducted a meta-analysis of studies to synthesize the findings of randomized controlled trials of mindfulness-based interventions for children with ADHD. The article “Effects of Mindfulness-Based Interventions in Children and Adolescents with ADHD: A Systematic Review and Meta-Analysis of Randomized Controlled Trials” analyzed all available data on PsycINFO, PubMed, and Google Scholar from the earliest studies to August 2022. 

The 12 included studies randomized participants to an intervention or control group; focused on yoga, meditation, and/or mindfulness-based techniques like mindful eating, mindful walking, or Taichi; included participants with a diagnosis of attention deficit hyperactivity disorder (ADHD); and included participants between the ages of five and eighteen. Inclusion criteria included therapies incorporating yoga and/or mindfulness with other methods, such as parent training and unspecified relaxation techniques.

They concluded that mindfulness-based interventions had significant positive effects on ADHD symptoms. 

Practicing Mindfulness With Your Children

Mindfulness’s benefits are not limited to adults. Acknowledging your thoughts and feelings without being overwhelmed by them is valuable in your emotional IQ toolbelt. It can substantially impact your child’s mood and mental health to start mindfulness at a young age. However, it also benefits older children and even high school students, so it’s never too late to start. 

Practicing mindfulness informally with your kids is a great way to teach the concept to them. Get going with some basic meditation on kindness by sending positive vibes and loving energy to the world. 

• Put on some gentle meditation music.

• First, locate a seat that suits your needs. A palm may be placed on the chest above the heart. Give yourself permission to shut your eyes or look down.
• Think of a person you greatly admire and respect for and who has the same feelings for you. 
• Think about this individual and pay attention to how you feel.
• Put out a good intention and have it sent their way. How do we make them content?Then, consider another person you care about, like a family member, a close friend, or a cherished coworker. Simply think about that individual and wish them well.
• From here, we’ll go to someone who is less biased. Perhaps a casual acquaintance: A parent you only see periodically in the pick-up line, the postal carrier, or the person who brings your morning coffee. To send a kind thought to this individual, all you have to do is think about them.
• Finally, think about someone who has recently been a source of frustration for you. Wishing something good would happen as a parting gesture in this person’s life.
• Take a moment to reflect on your experience as you wind down this routine. If your eyes are closed, you should open them. Take note of any changes.

Kids’ Mindfulness Exercises

Many activities can stimulate the senses and expose your children more directly to mindfulness. These simple exercises are a great place to start appreciating our lives more fully. 

• Enjoy a snack leisurely, taking in the aroma and relishing each bite. 
• Alternately, spend an hour constructing glitter jars out of everything from glitter to colored beads to food coloring and oil to Lego bricks. The do-it-yourself project serves as both an artistic outlet and a metaphor for mental calm.

Children’s Appreciation Exercise with You at the Helm

Sometimes, a guided meditation or mindfulness script can help you guide your young children through an exercise. It’s okay not to know how to begin. There’s no best way to do it because the ideal method depends on your and your child’s needs. You can follow the script below to start them down the path of gratitude at an early age. 

Get your little one to open up by asking, “Do you ever feel disappointed by something or someone?”

Simply inquire, “How did that make you feel?”

Recognize and, if appropriate, discuss their emotions.

Say something like, ‘I bet that even when you’re feeling down, positive things are occurring in your life. Let’s think about three positive things.’

Suggestions for listing three positives:

• Reassure your youngster that acting happy while sad isn’t the goal. People may be thankful for blessings even as they experience sadness, pain, or disappointment about difficulties.
• Help kids or teenagers develop three positives by brainstorming in a group session.
• The term “three good things” may be a lighthearted and hilarious reaction to the little gripes that pop up in family life, provided that children understand that the game is not about putting their concerns under the rug.
• If a child has trouble overcoming a slight setback or displeasure, parents may tell them to consider three positives.
• Playing Three Good Things during mealtimes, bedtime, and other family gatherings may help kids learn to be grateful for what they have.

Positive Thinking: An 8-Minute Exercise

Here’s another easy way to help your child integrate mindfulness into their daily routine. 

Get on your back and relax. Put your hands and feet on the floor. Relax and shut your eyes softly. Pay attention to each of your body parts and try to relax them individually. 

Learn to pay attention to the way your body changes with each new breath. The belly button rises and falls with each breath. If it helps, place your hand on your stomach. You may also use a stuffed animal in that spot.

Your belly moves every time you take a breath. A rising and falling motion is made by your hand or toy. Try to keep track of 10 breaths in this manner. Inhale for a count of one, and exhale for a count of one.

Stay calm if you lose track of how many there are. Everybody goes through it at some point. Get back on the same number you were on before.

Put it behind you and go on with your day. Pay attention to your inhalation as your tummy expands. Exhale, and try to recall a positive event from today.

Feel your tummy rise and fall with each inhale and exhale, and reflect on today’s successes with each breath.

Now, think about something you admire most about yourself. Notice the expansion of your stomach when you inhale. Exhale, and think about something you did today that you’re proud of. 

Sometimes, you can’t think of anything. If that’s the case, try visualizing the ideal situation for yourself.

Finally, think of a person who always manages to brighten your day. Try one more drill before we call it a day. Feel your tummy rise as you take a deep breath in. Visualize someone who brings you joy now as you exhale.

After this exercise, stretch out your arms and legs and continue this deep breathing. Put the brakes on and think about what you want to accomplish.

It’s common to have negative emotions and ideas from time to time. No matter how essential something is, it is helpful to divert attention elsewhere. Set aside time to reflect on the day’s successes every day.

Reducing Children’s Stress

Your youngster may benefit from learning mindfulness skills to reduce anxiety and stress. Here are some simple and fun mindful breathing exercises you may do with your kids.

Kids may try five breathing exercises: 

1. Belly Breathing

The abdomen gently expands with each inhale and decreases with each exhale. After a few cycles, you may resume your regular breathing.

2. Deep, Conscious Breathing

Feel the breath moving through your body. Including images and text may make the exercise more interesting. Try having your youngster say “I am a lake” on the inhale and “I am calm” on the exhale. This method harnesses the mind’s potential and may be applied to any sight.

3. Teddy Bear Tummy 

This is a wonderful adaptation of the belly-breathing exercise for kids. Get them to lie down and place a teddy bear or other plush animal on their stomach so they can see how it rises and falls with their breathing.

4. Breathing in four equal squares

For older kids, this exercise may be very helpful. Take four deep breaths. Don’t breathe for four seconds. Hold your breath for four seconds. Don’t breathe for four seconds. After a few cycles, you may resume your regular breathing.

5. Exercising the Breath Ball Fundamentals

Hoberman spheres, which are geodesic domes that can be folded and unfolded, may be used to introduce children to the concept of breathing consciously. As the dome collapses inward, we see the lungs compressing on the out-breath, and as it expands outward, we visualize the lungs expanding on the in-breath, thus the toy’s alternative name, “breath ball.”

1. Hold the breathing ball gently before your tummy with both hands.

2. Place one square on each side of the spherical.

3. Inhale fully. Allow the ball to grow as your tummy does. 

4. Slowly inhale as you completely inflate the ball, and maybe pause at the peak of the inhale.

5. Allow the sphere to shrink to its lowest size as you exhale a fifth time.

6. Perform many times. You could even count on the beat.

How To Become More Mindful: Beautiful Mind 90-Day Journal 

Are you still looking for a lasting way to establish mindfulness in your own life and routine? The Beautiful Mind 90-Day Journal can help you become more mindful and establish this as part of your daily practice. It helps you start each day with the right mindset and create a plan that makes you feel happier and determined, all while getting things done. Get the journal here: Beautiful Mind 90-Day Journal. 

Sources:

https://greatergood.berkeley.edu/topic/mindfulness/definition

https://my.clevelandclinic.org/health/articles/17906-meditation

https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356