Mindfulness is a way of helping children pay attention to what is happening right now — their thoughts, feelings, body sensations, and the world around them. For younger kids it is important to remember it isn’t about sitting perfectly still or “clearing the mind” as you would assume mindfulness to be practiced in older kids and adults. Instead, it gives children tools to calm big emotions, focus better, and enjoy the moment with guidance, not judgement. 

Children today can feel busy, stressed, or overwhelmed — just like adults. Mindfulness can help them:

• Handle Big Feelings: Kids learn to notice and name emotions instead of getting swept away by them.  
• Stay Calm: Breathing and awareness exercises can help children feel grounded and relaxed.  
• Focus Better: Being present helps improve attention in school and during tasks.  
• Be Kinder to Themselves and Others: Mindfulness encourages compassion and understanding.  [CM1.1]

Here are fun, simple ideas parents can use daily and even try together with their little ones:

1. Calm Breathing- Keep it very short at first (1–3 minutes). Kids respond best to short, playful moments. 
   Sit together and take slow breaths. Try “belly breathing” — place a favorite toy or small stuffed animal on your child’s belly and watch it rise and fall. Count breaths: inhale for 4, pause, exhale for 4.
2. Five Senses Game- This helps their brains focus on the present by pausing and asking questions. 
   What can you see? What can you hear? What can you feel?
3. Mindful Eating- This turns a normal activity into a mindful moment during snack time or meals.
   Notice how the food looks, smells, feels, and tastes. Take small bites and describe what you’re experiencing.
4. Mindful Walks- Movement and nature both support calming and focusing by getting outside and taking notice of the world around us. How do your feet feel on the ground? What colors do you see? Sounds of birds, wind, or cars?
5. Body Scan- This builds awareness and relaxation.
   Have your child lie down and slowly pay attention from their toes up to their head — noticing how each part feels. 

Extra Tips to Make Mindfulness Stick

Be a role model: kids learn by watching you. Practice with them; the more we practice a skill the easier it becomes! Any moment can be a mindful moment. Keep it fun: short, playful moments work better than long sessions. Celebrate effort: notice when your child tries mindfulness — even small efforts matter. When in doubt, pause, observe, and describe
Mindfulness is just one part of helping children thrive. While practicing mindfulness can help with everyday stress and focus, if your child is struggling a lot emotionally or behaviorally, it’s always okay to talk with your pediatrician or a mental health professional for more guidance.

Written by: Lauren Nuriddin, MD
PGY1 BayCare Pediatric Residency

Helpful Resources:

Just Breathe: The Importance of Meditation Breaks for Kids - HealthyChildren.org
How to Help Your Kids Practice Mindfulness - The Kids Mental Health Foundation 
BayCare Kids and On Our Sleeves