Simple Mindfulness Practices for Children and Young People

Simple Mindfulness Practices for Children and Young People

Everyday Tools for a Calmer Mind

Mindfulness does not have to involve long meditations or sitting still for extended periods of time.

Many of the most effective mindfulness techniques for young people are simple, practical and easy to fit into daily life.

Five Finger Breathing

Young people trace the outline of one hand using a finger from their opposite hand.

Breathe in while tracing up each finger and breathe out while tracing down.

This helps slow breathing and create a sense of calm during stressful moments.

 

The 5-4-3-2-1 Grounding Technique

Notice:

  • 5 things you can see
  • 4 things you can feel
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

This technique is often used to support anxiety and helps bring attention back to the present moment.

 

Mindful Walking

Young people focus on:

  • What they can see
  • What they can hear
  • What they can feel beneath their feet

This can be particularly helpful for those who find sitting meditation difficult.

 

Body Scan

Focusing attention on different parts of the body from head to toe.

This helps develop awareness of tension, stress and physical sensations while encouraging relaxation.

 

Gratitude Practice

Taking a few moments each day to reflect on three positive things that happened can help develop a more balanced and optimistic perspective.

 

At Amazing Minds, mindfulness is not about stopping thoughts or forcing young people to feel calm all the time.

It is about learning how to notice thoughts and feelings with curiosity and kindness. When young people develop greater awareness and self-compassion, they become better equipped to manage challenges, regulate emotions and support their own wellbeing.

Further Exploration

Parents may find the following resources helpful:

These organisations have helped bring mindfulness into schools and homes across the world and provide a range of child-friendly activities and techniques.

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