Mindfulness for Kids

Practicing mindfulness can help you deal with big feelings, such as feeling scared or angry. Keep reading to find out what mindfulness is and how you can practice mindfulness when you have big feelings.

What is Mindfulness?

Mindfulness (MYN-FUHL-NUHS) means being aware of what is going on with yourself and your surroundings right now. This may be how you are feeling right now, such as sad or happy. Or, it could be what you hear around you right now, such as birds chirping or a loud truck driving by. You could even be mindful about how a friend is feeling. Is your friend excited or do they look worried?

How Can I Practice Mindfulness?

Here are a few ways you can practice mindfulness on your own or with your parents:

• Place your hands on your tummy and notice how your tummy gets bigger as you breathe in and how it gets smaller as you breathe out.

• As you think of things in your head, imagine that they are clouds in the sky. For example, if you are thinking about what food you would like to eat at snack time, such as grapes, imagine the grapes in a cloud high up in the sky.

• Touch different parts of your face and pay attention to how they feel. For example, do your lips feel smooth or dry?

• Sit down on the floor and close your eyes or look down at the floor; then think of one of your favorite people. This could be a parent or one of your favorite teachers. Think about how they make you feel; do they make you feel loved or special? Keep this feeling in your mind and then send them a kind wish. This wish could be as simple as hoping they have a great day.

• Lay down on the floor and scan your body. You can do this by clenching your fingers together into a fist and then releasing your fingers, taking note of how your fingers feel. You can do the same thing with your feet by imagining you are pushing down on a gas pedal and then taking your foot off the pedal. How does this make your feet feel?

Why Should I Practice Mindfulness?

Practicing mindfulness can help you slow down and focus on what you are doing right now. Instead of thinking multiple thoughts at one time, such as what homework do I need to get done tonight or do I have a soccer game tonight, you focus on the present. When you do this, you’re able to slow down and pay attention to what is going on with yourself and what is going on around you.

Being mindful can help you deal with your feelings. For example, if you are feeling worried about a problem, being mindful can calm you so that you can handle this problem in the best way. Being mindful can also help you pay better attention in school. When you practice mindfulness, your brain is less likely to wander to things that are not going on in school. When you practice being mindful, it is easier for you to take charge of your feelings and focus on the present moment. You will feel more in control once you start practicing mindfulness!