Five minute mindfulness for children

5 minute mindfulness practices for children

Feeling overwhelmed, need some focus or just want to feel the peace of the moment? Check out these practices for children. Five minutes may not sound like much but it can make so much difference to your child's day. Choose one and give it a try today! 

Equal part breathing

Focusing on the breath is a good way to ground your energy and be present with what is. It can help us go from feeling rushed, panicked or stressed into a more calm and relaxed state by activating the parasympathetic nervous system. A good place to start is with breathing in for the count of four seconds and then out for the count of four seconds. You can adjust the timing if needed but keep the inhale and the exhale the same length for this practice. 

Colour your thoughts

Art is such a great way to express ourselves. Ask your child if they'd like to sit for a moment and just bring an awareness to how they are feeling. With paper ready in front of them and pens or crayons of different colours ask them to use different colours to show how they are feeling. Allow them to express their thoughts however they feel called to do so. Letting everything come flowing out from their minds on to the page. There are no expectations for it to look like anything or be a certain way. There is no wrong way to do this.  

Go on an adventure using a guided meditation 

Guided meditations are amazing to settle busy minds and help your child to settle into rest. Check out this Space adventure meditation available Free on my website: Space Adventure

Be present in the moment, here and now

Being in the present moment can either be the easiest thing in the world or the hardest! For children and adults alike! Children are great at being present as they play, or present as they stop at every stick on long walks but even children have days when their mind feels busy or they feel overwhelmed. Inviting children to just be, nothing else to do can be an important practice. This could be while on a walk, while laying on their Yoga mat or at any moment at all. If this feels like a struggle, it is okay to just notice that struggle. Pay attention to whatever comes up without judgement. Just letting it be. 

Think of three things you are grateful for

Gratitude is one of my favourite kinds of mindful practices. It can be as simple as naming three things you are grateful for each day. You can read more about gratitude and gratitude practices here >> 

Have an attitude of gratitude 
Drawing prompts for gratitude 
Gratitude scavenger hunt

Which one will you practicing with your child today?

Comment below!

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