There are many simple and enjoyable mindfulness activities that parents can do with their kids to help them develop mindfulness. Mindfulness is a valuable skill for children to learn, as it can help them manage stress, improve focus, and increase overall well-being. Here are six ideas to get you started.
Mindful Breathing
One of the simplest and most effective mindfulness activities for kids is mindful breathing. Encourage your child to sit or lie down in a comfortable position and focus on their breath. Have them take slow, deep breaths in through their nose and out through their mouth, counting to three on each inhale and exhale. This can help them feel more calm and centered, and can be done anytime, anywhere.
Body Scan Meditation
Body scan meditation is a great way to help kids become more aware of their bodies and any tension or discomfort they may be feeling. Have your child lie down in a comfortable position and close their eyes. Starting at their toes, have them focus on each part of their body, one at a time, and notice any sensations they feel. Encourage them to breathe deeply and relax each part of their body as they scan through it. This can help them release any physical tension and feel more relaxed overall.
Mindful Walking
Mindful walking is a great way to help kids connect with their bodies and the present moment. Encourage your child to take a slow walk outside, paying attention to each step they take. They can focus on the feeling of their feet touching the ground, the movement of their legs, and the sensation of the air on their skin. This can help them feel more grounded and centered, and can also be a great way to get some fresh air and exercise.
Gratitude Journaling
Another great mindfulness activity for kids is gratitude journaling. Encourage your child to write down three things they are grateful for each day. This can help them focus on the positive aspects of their life and develop a more positive outlook. It can also help them appreciate the little things in life and feel more content and happy. You can even make it a family activity and have everyone share what they are grateful for at dinner time.
Mindful Colouring
Colouring is a great activity to help kids practice mindfulness and focus on the present moment. Provide your child with colouring pages and encourage them to focus on the colors, the lines, and the shapes they are coloring. Encourage them to take deep breaths and be fully present in the moment. This can help them feel more relaxed and calm while also improving their concentration and creativity.
Get Creative
When my children were young and well into their teens, I used to leave invitations to play on the dining table. It could be as simple as a squiggle on a piece of paper for kids to complete or water colour paper and a palette of paints. The aim is to let them play, rather than producing a masterpiece.
Our workshops are an ideal way for kids to learn mindfulness. This April school holiday we have two workshops which will develop your child’s mindfulness in a creative way. Check out our upcoming Nature Play workshop and Art for Mindful Kids.