Mindfulness Meditation for Kids

It is not an easy task to teach mindfulness meditation to kids. On this page you will find mindfulness training for children disguised as games. This is the best way to get their attention and for them to have fun at the same time.

Tip: Reward kids for their achievements in each game. This will motivate them to play more “mindfulness meditation games”.

Never force your kids. If your children aren't interested, then wait for few days and start gradually.

Let’s start.

Game 1

In this game you need to play a song and get your child to pay attention to the song. They can close their eyes if needed. You need to stop the song suddenly and get the kids to tell you the final word or the last letter of the song.

Each correct answer will get 10 points.

Tip: Initially play the song for a short period. Gradually increase the duration. This will help the child to pay attention for a longer period.

Game 2

The purpose of this game is for kids to be mindful of sounds. Ask the children to close their eyes. You then need to make any sounds and ask kids to guess the sound.

Examples: Tearing a paper, hitting two spoons together.

Tip: Visit https://www.jtc.org/some-common-sounds/ for ideas of various sounds. You can use your phone and internet to play various sounds. Be creative. You can use sounds of animals, sounds of nature etc.

Try gradually increasing the number of sounds played within a minute. This will help kids to improve mindfulness.

Game 3

This is an outdoor mindfulness game. Go for a walk with your child. Ask them to notice how many times they saw a particular object. It could be:

A type of tree

A certain coloured vehicle

Double-story houses

etc. Their aim should be to be aware of the surroundings. 

You can use this as a car game when driving somewhere with your kids.

Game 4

This is similar to game 2. But it is a slightly different approach. It is best to do this in an outdoor area. Ask your kids to close their eyes, be quiet and listen. They will need to identify 3 sounds. 

A bird singing

A baby crying

A dog barking

Anything that they can hear.

Gradually increase the target.

This is a very good mindfulness exercise for both kids and adults. 

Game 5

This is a visual mindfulness meditation for kids. It is better to do in an outdoor area such as a park. Ask them to look around and notice all the objects that are the colour Black. Give them a minute to pay attention to objects. Then ask them to close their eyes and let you know all the black objects that they noticed. 

Change the colours around and start again.

Game 6

This is a mindfulness exercise for kids based on body sensations.  Their target is to focus on their body parts from head to toe and explain any sensations that they are feeling in that particular area.

Examples: 

Focus on the head and say my head is itchy.

Focus on the stomach and say my stomach is full or empty.

Game 7

Challenge your kids to describe the surroundings and weather. Such as:

“ The sky is Blue, it is warm, there are no clouds, there is a light breeze, it’s not raining” etc.

You can close your eyes and ask your children to explain the environment as if you can’t see or feel anything. The purpose of this mindfulness technique is to teach kids to live in the present moment by becoming aware of their surroundings.

Why should we encourage mindfulness meditation for kids?

Practicing mindfulness during childhood can bring many benefits. That can help their education, sports, and eventually help to have a better life when they are adults. It can improve the following areas:

  • Mental health and wellbeing
  • Behaviour 
  • Social connection
  • Focus
  • Attention and awareness

Mindfulness meditation has been identified as a solution for Attention-Deficit/Hyperactivity Disorder (ADHD). The following are good articles to read on Mindfulness Meditation and ADHD.

https://www.webmd.com/add-adhd/adhd-mindfulness-meditation-yoga

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4403871/

Back to mindfulness meditation home page