How to Encourage Mindfulness with Your Kids

Mindfulness is the intentional awareness of thoughts and feelings that lead to actions.
⭐️ how and why you were thinking, feeling, and acting
⭐️ whether the way you were acting is appropriate
⭐️ awareness of what it is and what you can do to shift these thoughts, feelings, and actions

Practicing mindfulness has been shown to improve coping skills, self esteem, emotional regulation, empathy, self awareness, self compassion, attention, independence, moral development, mood and affect… the list goes on and on..

It is important that we teach our kids how to be aware of how they are feeling, why they are feeling this way, and what they can do to effectively and appropriately manage those feelings - empowering them to manage stress, improve focus, and develop a deeper connection to themselves and the world around them. 

Mindfulness is the way to do that.



In today’s fast-paced world, teaching our children mindfulness is an incredible gift that fosters emotional resilience and enhances overall well-being. As kids learn to navigate their lives filled with school, friendships, extracurriculars, and the distractions of technology, mindfulness offers a grounding practice that helps them cultivate awareness and presence. 

01. have the conversations

Here are 8 tips for encouraging, creating, and maintaining mindful practice with your kids:

Explain to your kids what mindfulness is and why it is important. Using real- life examples in your explanations will help them to develop a deeper connection and understanding of mindfulness, making them more likely to want to practice. 

Conversation is my favorite way to practice mindfulness. Kids are often left out of conversations, particularly about things that we as adults think are “too much” for kids or that kids are “too young” for.

But kids are being exposed to things at earlier and earlier times, particularly with the rise in technology use- everything is at their fingertips. They already know what’s going on around them. They know and understand a lot more than we give them credit for. All we have to do is ask. Because having conversations with our kids is much more important than leaving things alone or “letting it slide”.

It is important that they get their information from a reliable source.

When asking questions to your kids, be soft and open, willing to explore other avenues and topics that come up in conversation. You also want to encourage conversations between kids, not just between kids and grown ups. It is usually from our peer group that we learn and understand the most information. So it is important that we allow kids to discuss among one another while monitoring the conversation so that we know they are exchanging accurate and appropriate information.

Conversations with our kids are also important for discussing how we feel or what we think about topics. Because how we feel is just as important as the knowledge we have.

02. create a calm space

Designate a quiet, cozy area in your home where your children can practice mindfulness. Equip it with cushions, calming visuals, or even a small fountain for soothing sounds. Having a special spot can make mindfulness feel more inviting.

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03. use guided meditations

Explore kid-friendly guided meditations available through apps or online platforms. These can help introduce your children to mindfulness practices in a structured and enjoyable way, making it easier for them to engage.

04. encourage gratitude

Incorporate gratitude into daily routines, such as discussing what everyone is thankful for at dinner or keeping a gratitude journal. This helps children focus on positive aspects of their lives, fostering mindfulness and emotional awareness.

05. integrate mindfulness  into daily activities

Encourage mindfulness during everyday tasks. Whether it’s eating, walking, or brushing their teeth, prompt your children to pay attention to their senses and the present moment. This reinforces the idea that mindfulness can be practiced anytime, anywhere.

06. Keep your expectations in check

In fact, let go of the expectations completely. If you’re expecting mindfulness to completely eliminate tantrums or for your kids to never experience anxiety again, you’re going to be disappointed

 + Don’t use mindfulness as a punishment: “You were rude so go sit in the mindful corner and think about what you’ve done!”. Nope, nope, nope. Mindfulness is not a punishment and sending kids to the mindful corner will only make them associate the practice with punishment. Instead, talk to your kids about their behavior and, if they need a moment to themselves afterwards, then they may go to the mindful corner

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Children often learn by observing their parents. Practice mindfulness in your daily routine—whether through meditation, deep breathing, or simply taking a moment to pause and appreciate your surroundings. Your example can inspire them to adopt similar habits. Kids are always more likely to do something when they see others they trust do it as well. Practicing mindfulness with your kids (and individually) not only benefits both of you, but helps to build a better child-grown up relationship.

08. Make it fun!

Incorporate mindfulness activities that are playful and enjoyable. Use games like “mindful listening” where you take turns identifying sounds around you, or create a “mindfulness jar” filled with glitter to represent thoughts settling when shaken.

+ No competition: There is no bad mindful practice and one child does not practice better than another. Mindfulness is an individual practice in which kids are meant to improve their awareness and explore their personal feelings. Adding a competitive feel will only discourage them from practicing if they can’t “keep up” with others

Encouraging mindfulness in kids is a powerful tool for nurturing their emotional well-being and resilience. By integrating simple practices like deep breathing, nature walks, or mindful moments into daily routines, we can help children develop a greater awareness of their thoughts and feelings. These moments of stillness empower kids to navigate life’s challenges with calm and clarity, fostering a sense of connection to themselves and the world around them. 

We’re not just teaching our kids to be present; we’re equipping them with essential skills that will benefit them throughout their lives. 

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Kids will grow up to be confident, compassionate, caring people... people this world so desperately needs more of.

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