Mindfulness is the practice of being fully present in the moment, paying attention to thoughts, feelings, and surroundings without judgment. For children, mindfulness and meditation can:
🌿 Reduce stress and anxiety
🧘 Improve focus and attention span
😊 Promote emotional regulation and patience
💤 Encourage better sleep and relaxation
💖 Build self-awareness and empathy
By introducing mindfulness early, we help children develop healthy coping skills that they can use throughout their lives.
5 Simple Meditation Techniques for Kids
1. Belly Breathing (Balloon Breaths)
Deep breathing is a great way to help children calm their bodies and minds.
🟢 How to practice:
- Have the child place their hands on their belly.
- Ask them to take a deep breath in through their nose, imagining their belly expanding like a balloon.
- Then, slowly exhale through their mouth, “deflating” the balloon.
- Repeat 3-5 times.
Belly breathing helps children feel calm and centered, especially when they’re feeling overwhelmed.
2. The Mindful Jar (Calm Down Bottle)
A sensory-based meditation tool, the mindful jar helps children visualize their emotions and watch them settle.
🟢 How to make it:
- Fill a jar or bottle with water, glitter glue, and a few drops of food coloring.
- Shake the jar and let children watch as the glitter slowly settles to the bottom.
- Encourage them to take deep breaths while watching.
This technique teaches kids that emotions may feel chaotic at first, but they always settle with time and patience.
3. Guided Imagery (Magic Cloud Journey)
Imaginative meditation helps children relax and use their creativity to visualize peaceful scenes.
🟢 How to practice:
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Have the child close their eyes and take deep breaths.
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Guide them through a calming story, such as:
✨ “Imagine you are lying on a fluffy cloud. It’s soft and warm, and the sun is gently shining. As the cloud floats, you feel lighter and lighter, leaving all your worries behind.”
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Encourage them to share how they felt after the exercise.
Guided imagery helps children slow down and engage their imagination in a soothing way.
4. Five Senses Check-In
A quick and easy way to help kids ground themselves in the present moment is the “Five Senses” exercise.
🟢 How to practice: Ask children to focus on:
👀 5 things they see
👂 4 things they hear
🤲 3 things they feel
👃 2 things they smell
👅 1 thing they taste
This technique is especially helpful for children feeling overwhelmed or overstimulated, as it brings their focus back to the present moment.
5. Mindful Movement (Stretching & Yoga for Kids)
Yoga and movement-based mindfulness help children release energy while staying present.
🟢 Try these simple yoga poses:
🦋 Butterfly Pose – Sit with feet together and gently flap knees like wings.
🌳 Tree Pose – Stand on one foot, place the other foot on the inner leg, and balance like a tree.
🐍 Snake Pose – Lie on the tummy and gently lift the chest like a slithering snake.
Adding fun stories or animal sounds makes it more engaging for young children!
How We Use Mindfulness at Lyndon Learning
At Lyndon Learning, we integrate mindfulness into daily activities to help children stay calm, focused, and emotionally balanced. Our approach includes:
🌟 Morning breathing exercises to start the day peacefully.
🌟 Mindful moments before transitions (e.g., before nap time or after outdoor play).
🌟 Calm-down corners with sensory tools for children who need a moment to reset.
🌟 Music and storytelling to help children relax and express emotions.
By incorporating these techniques, we create a supportive and nurturing environment that encourages self-awareness, kindness, and emotional well-being.
Final Thoughts
Teaching young children simple meditation and mindfulness techniques sets the foundation for emotional resilience and self-regulation. By practicing these skills in daycare and at home, we help children navigate big emotions, improve focus, and develop a greater sense of calm and confidence.
At Lyndon Learning, we are committed to helping children thrive emotionally, socially, and mentally. Want to learn more about how we support mindfulness in early childhood? Contact us today! 🧘✨