Mindfulness exercises for children


Children's mindfulness is a great way for children to learn to pay attention, avoid distractions, balance their emotions, understand their feelings and feel more confident in themselves. The benefits of this mindfulness-based relaxation technique are indisputable, so much so that there are even Mindfulness exercises for anxiety.

Mindfulness exercises for children

Introducing this practice into the routine of the little ones requires time, practice and patience, and it is possible that each child responds differently. However, the truth is that it is an easy technique to perform and the benefits are great. Attentive to this article of where we explain the best Mindfulness exercises for children.

What is Mindfulness

If you are an experienced person in Mindfulness exercises you will know that this practice is formed by a set of exercises that pursue the objective of focusing attention on the present. It helps to be aware of our own inner “self” and to be able to channel negative emotions, in addition to better understanding the feelings and thoughts that haunt our head all day. With these relaxation techniques we get to enjoy more of the little things of the day to day, to recognize what happens at the moment in which it happens. And you may wonder, does a 4- or 10-year-old really need to acquire all these skills? Find out in the next point.

Benefits of Mindfulness for children

Since childhood we have been taught that sport is an excellent way to instill a series of values, since rules must be followed and requires effort, dedication and communication with people, as well as respect for them. Playing soccer, basketball, karate or ballet brings the child physical and psychological benefits, but sometimes leaves aside other emotional dimensions. Therefore, it is interesting that you know what are the benefits of Mindfulness exercises for children:

  • Improves attention and concentration.
  • It benefits creativity and learning.
  • It allows you to control and understand emotions.
  • It helps to relax and be calm.
  • Develop skills such as patience.
  • Helps you sleep better.

What do you think? Do you dare to try it with the little ones? In the next section we explain everything you need to know before starting the Mindfulness exercises for children.

Tips for Mindfulness exercises for children

Can any child do Mindfulness?

It is recommended that this technique is performed by children from 5 years of age. Each of these exercises can focus on controlling a particular discipline, however, they all try to improve attention and concentration.

When is the best time for a child to do Mindfulness?

Usually, children start their day early and end around the afternoon. They may have homework or after-school classes, so avoid proposing to do the exercises when you're tired or tend to be more irritable. You are the one who knows best the character of your child or students, so you must find the moment in which they respond best to this type of activities.

How to explain to a child what Mindfulness is

Mindfulness for children is like a paradox. Why? Deep down they are experts in living in the moment. They are able to enjoy anywhere without thinking about worries. Instead, adults are prone to easily falling into negative thoughts or worries while not having a distracted mind. You must convey to the child the need that moments of joy and enjoyment are not only related to activities that require physical energy: running, playing with ball, etc. but can also enjoy leisurely activities. Later, with the exercises that we will recommend it will be much easier for you to understand it.

First steps to introduce a child to Mindfulness

These first Mindfulness exercises for children are designed for the first contact of the little ones with this practice.

A new discovery

Tell the child that you are going to play a game in which you will discover an object never seen before. Try to get both of you to be seated or, in the case of being a group, to all of you being seated. Take out any everyday object, such as a piece of fruit or a food that doesn't stain. Now you should try to think about several characteristics of the “new discovery” using the 5 senses: its weight, touch, smell, shape, if it produces any sound, etc. With this small mindfulness exercise for children, we will get them to start getting acquainted with the essence of this practice.

Pass the balloon

This exercise is key for the child to understand what Mindfulness is or, at least, to get the idea that it does not have to be boring. It consists of passing a balloon from one to the other as quickly as possible. After a minute, we will try the opposite. We ask you to pass the balloon very slowly from your hands to ours. Then we asked them to describe all the details of the balloon that they could not contemplate when they had passed it so quickly (it is advisable to paint drawings or words on the balloons). Once finished, we must try to make the reflection that in the fast they have a great time, but slowly you can appreciate things that otherwise would go unnoticed.

Mindfulness Exercises 1: What's Sounding

In this first minfulness exercise for children we will focus on the sense of hearing. To do this we only need to get hold of different objects that produce different sounds. Then, we indicate that they close their eyes and produce sound with one of the objectives. Next, the child must guess which one has emitted that sound. Easy and fun!

Another easy exercise to perform and similar to the previous one is to fill cups with different levels of water. Sound each of them individually, waiting for the previous one to stop playing to start with the next one. Ask him to tell you when he stops hearing the sound. This exercise is great for working on concentration in an entertaining way.

Mindfulness Exercises 2: Visual Memory

If in the previous one we stimulated the ear, in this Mindfulness exercise for children we work on visual memory through two games.

In the first, we take several colorful objects and show them to him for half a minute to remember them. We then ask you to close your eyes and remove one of the objects. The child should indicate which object is no longer next to others. In this way we stimulate observation and memory.

In the second exercise we will try to remember a landscape that we have seen and that we find pleasant: a park, a beach, or any other place. You should close your eyes and try to place yourself in that same place to remember as accurately as possible that precise place. We can even tell you that when you move your mind there try to touch the objects that are found: trees, rocks, water, etc. This exercise is excellent for working imagination and memory.

Mindfulness Exercises 3: Absolute Silence

This time we ask the child or children if they are able to remain silent for a whole minute or sixty seconds. To better understand this exercise, it is very useful to use an analogy, such as trees or mountains, which are always still. Start the countdown and make sure the children keep their eyes closed and remain silent.

Now we are going to do another Mindfulness exercise for children but focusing all attention on an object. The child must remain silent, and the goal is to contemplate an object with open eyes looking at the smallest details. After a minute we asked him if he had been able to detect any kind of change in the object: color, light, shape, etc. It is advisable to use objects that present slight changes visible to the eye: a lava lamp, a candle, an hourglass, etc.

Mindfulness Exercises 4: The Sense of Taste

You are sure to love this exercise. We must take a piece of chocolate or any other food that melts in the mouth. The goal is for you to be able to feel the taste it gives off as it melts and to be able to describe it as if you were telling someone who has never tasted that food before. First you need to look carefully at the food and then let it melt. While the food is dissolving, we can tell him to place it in different parts of the mouth to see if the taste is more or less strong.

Mindfulness Exercise 5: Self-esteem

Finally, one of the easy-to-perform Mindfulness exercises for children that will reinforce their self-esteem. We must invent a gesture or a set of movements, such as putting our hands together above the head and lowering them to the navel. In turn, we create a positive phrase that conveys good feelings: Today is going to be a great day, how good I feel helping others, I feel good about myself, I feel happy and content, etc. Once both parts have been scheduled, they must be done at the same time, as a greeting. Over time, this could be the Mindfulness exercise to start and end the sessions.


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