10 Easy Ways to Teach Your Child Mindfulness
We often forget to appreciate the present moment in our fast-paced, busy lives. It’s difficult for adults to appreciate the moment, but it’s more challenging for children, who are learning how to navigate their emotions, thoughts, and surroundings.
It’s not all bad news. Mindfulness doesn’t need to be intimidating or complicated, nor does it have to follow a rigid structure. Teaching mindfulness to children is not only possible, but also joyful and fun. It has long-term, profound benefits for their mental health and emotional well-being.
Growing with Gratitude is a mindfulness program for schools and families that Adelaide Primary School Teacher Ashley Manuel developed to make it easier for parents. Ashley is a strong advocate of introducing mindfulness to children at an early age. He draws on scientific research as well as his own life-changing experience with mindfulness.
This blog post will walk you through Ashley’s ten simple and effective ways of bringing mindfulness into your child’s life using everyday moments and routines. These strategies work for anyone, whether you are a seasoned meditation practitioner or a newbie. They’re adaptable and easy to use, without adding stress to your life.
Why Teach Children Mindfulness?
It’s important first to explore the why. According to Ashley’s experience as a teacher and research, mindfulness is beneficial for children.
- Manage stress and anxiety..
- Sleep better
- Focus and attention span can be improved
- Build stronger social connections
- Empathy and emotional regulation
- Be more resilient to life’s challenges
In a world of stress, digital distraction, and overstimulation for kids, mindfulness is a valuable skill that helps them connect to themselves and their environment in a more calm and thoughtful manner.
1. Lead By Example: Be the Calm You Want To See
Children are more likely to learn from us by watching than listening. You need to show your child how to be calm, present, and mindful.
Ashley suggests inviting your child to join in on your mindfulness practice, whether it’s meditation, quiet reading, or deep breathing.
He says, “You don’t need to force children to do this.” Just invite them. “Let them know it’s part of your everyday life.”
Even a few moments of guided breathing, or closing your eyes to listen to sounds and focusing on them, can help plant the seed in your child’s mind. Show your child that mindfulness is a part of everyday life and not something that requires structure or pressure.
2. Make Dinner a Mindful Experience
Dinner tables aren’t only for eating. They can also be a place for reflection and connecting.
Ashley suggests replacing the standard question “How was your morning?” with thoughtful questions such as:
- What was your favorite part of the day?
- What was something funny that just happened?
- What do you feel grateful for today, and why?
These positive, open-ended prompts encourage kids to reflect on the day mindfully. They also shift the focus from complaints or stress to moments of joy, humor, and appreciation–helping children build a habit of gratitude and awareness.
This can be turned into a family ritual, where each member of the family shares a small but meaningful item.
3. Mindfulness in Motion: Walk, Pause, and Notice
A family walk is a great way to practice mindfulness. Slow down, and Notice is the key.
Ashley says that we often think about our tasks when we are walking. “But mindfulness is about noticing the world around you.”
Encourage your children to notice something new.
- The sound of birds singing in a tree
- Feeling the wind on their faces
- The bark of a tree trunk has a particular texture
- Leaves crunch under their feet
Ask open-ended, evocative questions. What is the feel of the tree? What colors do they see? This helps to develop their observation skills, but also anchors them into the present moment. It also helps you connect with them.
4. Idle Time Can Be Mindful Time
Imagine how many times your family sits still – in the car or waiting for the doctor, perhaps. You can turn these small pockets of time into powerful, simple mindfulness moments.
Try these instead of using devices to fill the silence:
- Name 3 things for which you are grateful
- How to describe a favorite childhood memory
- Mini breathing exercises
- Playing “I Spy” with sounds, colors or textures
It doesn’t take long periods of time to be mindful. Even 30 seconds of focused attention can calm an anxious mind and improve your child’s ability to notice their surroundings.
5. Label What You Love (literally)
Ashley shares an idea to help children appreciate things that we take for granted every day: sticky labels of gratitude.
How it works
- Give your child a pile of labels or sticky notes.
- Ask your children to go around the house and list things for which they are grateful.
- The light switch (electricity) and the faucet (“clean water”).
This exercise promotes mindfulness through the use of physical objects. This is a powerful reminder that these items are not available to everyone. It can also help your child shift their mindset towards abundance and gratitude.
6. Change the Scene (and the perspective)
Routine is comforting, but can also cause us to tune out. Ashley suggests that you occasionally change your route, whether you walk to school, drive to the shops, or head to the park.
He says, “Take a new path, or walk in a new direction and see what’s different.”
This simple switch encourages kids to be curious about the world around them. This simple switch also shows that there is always something to notice, even in familiar environments–a perfect example of mindful awareness.
7. Mindful Eating
Because, let’s face it, kids love snacks, mindful eating is a great way to help them develop mindfulness.
Slow down the experience by choosing a single item of food, such as an apple or a cracker.
- Smell it
- Touch it
- Take a closer look
- Slow down and take a bite
- Listen to the crunch
- What is the texture and taste?
As you move, talk through each of your senses. This may seem simple, but it is a great way to teach children patience, focus, and an appreciation for the present moment. It also makes eating more enjoyable.
8. Introduce Breathing Exercises
The act of breathing is a quick and effective way to calm down a child’s nervous system. It’s also the gateway to mindfulness practices such as meditation.
Keep it simple and short for younger children:
- Inhale for 3 seconds
- Hold for one second
- Exhale for 3 seconds
- Repeat this 3-5 times
Use visuals and storytelling to give it an interesting twist. You can use the following example:
- “Smell the flowers, blow out the candles.”
- “Inhale the sun, exhale the clouds.”
These breathing exercises help children connect with their bodies and regulate emotions, particularly during times of anxiety, rage, or overwhelm.
9. Use Exercise as a Mindful Moment
Physical activity can be a great way to teach mindfulness.
Encourage your children to:
- Feel how your body moves
- Enjoy the space that they have to play
- You should be grateful for their strong and healthy legs
- Take a deep breath and pause between movements
Ashley suggests that any type of play can be turned into a mindful moment by focusing on the surroundings, feelings, and sensations. It allows kids to tune in and be present, while still getting their energy out.
10. Praise Kindness and Recognition
Ashley’s last tip could be the most powerful of them all. He calls it a “recognition mission.”
He explains that “kids are encouraged” to be on the lookout for other people who do acts of kindness.
Children are taught to catch others doing something kind, then celebrate it. This could be:
- Cleaning up after a younger sibling
- How to comfort a friend in sadness
- Share a snack or toy
Write down these moments, put them in “kindness jars”, or just talk about them. The key is consistency–eventually, the act of noticing and celebrating kindness becomes second nature.
Conclusion
It doesn’t have to be 20 minutes of silence every day. It’s about teaching them to slow down, observe, appreciate, and reflect, even for just a few minutes.
It’s also a great way to bond as a family. These small habits improve emotional intelligence, mental wellbeing, and help your child develop a strong sense of self.
Start where you are. This week, try one new idea. Your child can join in the fun without any pressure. Let mindfulness become a part of everyday life, not just for your children but also for you.
In the end, mindfulness can be a gift. One that your child can carry
With them, for the rest of your life
