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3 Simple Ways to Practice Mindfulness at Home with Your Child
Mrs. Marea Kessler
Students in Mindfulness studio

Mindfulness is a powerful tool for children and adults alike. By helping your child practice mindfulness, you’re teaching them how to manage stress, improve focus, and develop emotional resilience. The best part? You don’t need fancy tools or a lot of time to incorporate mindfulness into your daily life. Here are three easy ways to get started at home.

1. Create a "Mindful Minute" Ritual

A mindful minute is a simple, quick way to pause and reset during a busy day.

  • Sit together in a quiet spot and set a timer for one minute.

  • Encourage your child to close their eyes or focus on a single object.

  • Take three slow, deep breaths together, paying attention to how your chest expands as you breathe in.

This practice helps children learn to pause, reset and center themselves when they’re feeling overwhelmed.


2. Engage the Senses During Everyday Activities

Mindfulness isn’t just about sitting still—it’s about being right here, right now. Use everyday tasks to engage your child’s senses.

  • During mealtime, encourage your child to notice the colors, textures, and smells of their food before taking a bite.

  • On a walk, pause to listen for birds, notice the feel of the ground beneath your feet, or watch how leaves move in the wind.

  • While brushing teeth, focus on the sensation of the toothbrush or the taste of the toothpaste.

These small moments of sensory awareness can help your child develop an appreciation for right here, right now.


3. Try Guided Mindfulness Exercises

Guided exercises can make mindfulness fun and accessible for children, especially if they’re new to the practice.

  • Use kid-friendly mindfulness apps or videos to guide breathing exercises or relaxation techniques. Spotify has nature sounds, waves crashing, thunderstorms and singing bowls to download and listen to. This is something we often do in Mindfulness class together.

  • Practice a "body scan" where you and your child lie down and take turns focusing on different parts of the body, noticing any sensations or tension. Can they feel their ears attached to their head as they sit there and think about it?

  • Imagine a "mindful jar" by shaking a glitter-filled jar and watching the glitter settle as you both take deep breaths, symbolizing how our thoughts can settle with mindfulness.


Benefits of Practicing Mindfulness Together

Practicing mindfulness with your child isn’t just about helping them—it’s also an opportunity to strengthen your bond and build a calm, supportive environment at home. By modeling mindfulness, you’re teaching your child valuable lifelong skills to manage emotions and handle challenges with grace.
 

Marea Kessler headshot

Marea Kessler is Independence's Mindfulness Teacher and Art Aide.


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