🌿 Introduction
Have you ever wished your child could slow down, notice the world around them, and feel calmer in tricky moments? In today's fast-paced world, distractions are everywhere, and big emotions can easily overwhelm kids. As parents, we want to jump in and help—but sometimes, the more we try to fix things, the more frustration builds!
As a parent of an almost three-year-old boy and a six-year-old girl, I know firsthand how tricky it can be to encourage mindfulness. I created this blog to share simple, practical tools that make mindfulness fun and accessible for children and families.
But before we dive into ways to practice mindfulness, let's start with the basics—what mindfulness is (and isn't).
🦜 1. What is Mindfulness?
Fundamentally, mindfulness involves being attentive to the present moment with a sense of kindness and curiosity. It focuses on observing what is occurring within and around our body and mind without the urge to alter it immediately.
🌼 Examples of Mindful Noticing:
👀 Feeling the warmth of the sun on your face.
👂 Listening to the gentle sound of rain.
🍏 Tasting a bite of food slowly and noticing the flavors.
One of my favorite ways to explain mindfulness is through Micah the Macaw, who loves to help kids notice the little details around them:
"Micah teaches Finn to pause and notice the wind, the colors of the sky, and the soft rustle of leaves."
When we slow down and notice, we create space to respond instead of react—something that's just as valuable for kids as it is for adults!
🚫 2. What Mindfulness Isn't
There are a lot of myths about mindfulness, and I want to clear up a big one:
🚫 Mindfulness isn't about being perfectly calm.
🚫 It's not sitting still for hours or "emptying your mind."
🚫 It's not about controlling emotions or avoiding tricky feelings.
Instead, mindfulness is about noticing and accepting whatever is happening—without judgment.
So, if your child fidgets during a mindfulness activity, that's okay. The goal isn't stillness—it's awareness.
📚 3. The Benefits of Mindfulness for Children
Mindfulness isn't just a trendy buzzword—it has real benefits for kids!
✅ Helps manage stress and anxiety
✅ Improves focus and self-regulation
✅ Encourages emotional awareness
✅ Supports better sleep and relaxation
🔬 The Science Behind It
Research shows that mindfulness helps reduce stress hormones in children, improving their ability to stay present and manage emotions. A systematic review found that mindfulness-based interventions help kids with emotional regulation, attention, and resilience (Crescentini et al., 2016). All of this aligns closely with Acceptance and Commitment Therapy (ACT), which teaches kids to:
🌱 Notice tricky thoughts without getting stuck in them.
🚀 Take small, meaningful actions even when emotions feel big.
🎯 4. How to Encourage Mindfulness in Everyday Life
The best part about mindfulness? You don't need extra time in your day to practice it. Here are simple ways to integrate mindfulness into everyday moments:
🌞 Mindful Noticing During Daily Routines
🧼 While washing hands: "Let's notice the bubbles—what colors do you see?"
🌳 On a walk: "Can you find five different shades of green?"
🍎 During snack time: "What does your apple feel like before you take a bite?"
🎲 The 5 Senses Game (A Kid-Favorite Activity!)
Ask your child to notice:
👀 One thing they see
👂 One thing they hear
👃 One thing they smell
👅 One thing they taste
✋ One thing they feel
This quick activity helps kids tune into their surroundings and playfully practice mindfulness!
🌙 Bedtime Mindfulness Reflections
At night, ask:
⭐ "What was one thing you noticed today that made you smile?"
⭐ "Did you hear any interesting sounds outside today?"
🦜 Bonus Tip: Micah the Macaw challenges you to notice three different
sounds outside your window tonight!
💛 Conclusion
Mindfulness is a simple yet powerful way to help children navigate big emotions, build focus, and connect with the world around them. It's not about being perfect—it's about practicing. Even one small mindful moment a day can make a difference in your child's emotional growth and resilience.
🚀 Try it today!
👉 Take a mindful pause with your child and play the 5 Senses Game—you might be surprised by what they notice! And if you're looking for more fun mindfulness activities, engaging stories, and free resources, be sure to subscribe for updates!
Let's build a mindful, present, and connected journey together. 💛
Warmly,
Michael R Kiel, MA, LPC
📖 References
📄 Crescentini, C., Capurso, V., Furlan, S., & Fabbro, F. (2016). Mindfulness-Based Interventions in Schools for Improving Emotional and Cognitive Functioning of Students: A Systematic Review and Meta-Analysis. Frontiers in Psychology, 7, 1-12.
📄 Semple, R. J., Lee, J., Rosa, D., & Miller, L. F. (2010). A Randomized Trial of Mindfulness-Based Cognitive Therapy for Children: Promoting Mindful Attention to Enhance Social-Emotional Resiliency in Children. Journal of Child and Family Studies, 19, 218-229.
📖 Willard, C., & Saltzman, A. (2015). Teaching Mindfulness to Children: A Practical Guide for Parents and Teachers. Trumpeter.
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