Mindfulness Practices for Youth: A Guide for Caregivers

Unlock the transformative power of mindfulness for your child's well-being and cultivate a peaceful, focused environment for your family with these simple, practical exercises.

Today’s world is fast-paced, filled with distractions, and can often feel overwhelming for children and teens. As caregivers, we have a unique opportunity to teach the young ones in our care how to navigate this whirlwind environment with the power of mindfulness.

Mindfulness practices for youth can help reduce stress and anxiety and enhance their concentration, emotional regulation, and overall well-being.

Here are ten practical and easy-to-follow mindfulness exercises you can do with your children:

1. The See-Hear-Feel Practice

This practice helps children pay attention to their surroundings thoughtfully and intentionally. Have your child sit comfortably and quietly, then ask them to name five things they can see, four things they can hear, and three things they can feel. This can also be modified to the more straightforward 5-4-3-2-1 technique, gradually reducing the number of sensations to focus on. This exercise not only promotes mindfulness but also enhances sensory perception.

2. Drawing the Breath

Children love to draw, and turning breathing into a visual exercise can be a fun way to teach them about mindfulness. Have your child trace the breath on paper, drawing a line upwards when inhaling and downwards when exhaling. This visualization technique helps understand the breath's rhythm, cultivating awareness and promoting relaxation.

3. Mindful Nature Walk

Initiate a Mindful Nature Walk with your child, emphasizing observation and sensory engagement with the environment. Ask them to note the colours, sounds, and textures around them and focus on their physical sensations while walking. Encourage gratitude for nature's beauty at the end. This practice cultivates mindfulness, appreciation for nature, and stress reduction.

4. Notice What You Notice

Invite your child to pause, observe, and acknowledge what they're doing or what's happening around them at any given moment, be it the movement of a cloud, the sensation of the breeze, or the feelings and thoughts experienced while playing a game. Importantly, this exercise invites children to observe without judgment or analysis simply. As caregivers, actively participating and modelling this mindfulness strengthens the bond with your child and highlights the importance of being present and attentive in the moment.

5. Candle Breathing

The simple act of breathing can be transformed into a calming and enjoyable practice with this technique. Have your child imagine they are holding a candle. Ask them to take a deep breath, then slowly blow out as if extinguishing the candle flame. This exercise helps to slow the breathing rate and focus the mind, which aids in relaxation. 

6. Riding the Wave/Hand Breathing

This mindfulness exercise can be a fun and tactile way for children to focus on their breath. Instruct your child to trace their finger up one side of their hand (inhale) and down the other side (exhale) as if their breath is a wave riding up and down the contours of their hand. This exercise, often called "hand breathing," can help children visualize their breath, improve concentration, and bring a sense of calm.

7. Body Mapping

Emotional awareness is an essential part of mindfulness. In this exercise, children can express their emotions using the medium of drawing. Begin by drawing a gingerbread-style figure or outline of a body. Ask your child to map their emotions or physical sensations onto this figure. They can use colours, shapes, or symbols, giving them a creative outlet to express and understand their feelings. This technique helps children become more in tune with their bodies and emotions, encouraging emotional intelligence and self-awareness. 

8. Mindful Eating

This activity involves focusing on the experience of eating, using all five senses. Choose a simple food item, like a piece of fruit or a small snack. Ask your child to observe the food, noticing its colour, texture, and scent before they start eating. As they eat, encourage them to savour each bite, paying attention to the taste and texture. This practice helps children slow down and appreciate the moment, enhancing their mindfulness.

9. Remembering Past-Experiences Practice

This mindfulness exercise helps children connect their past experiences with their emotions and sensations. Invite the child to recall a joyful, neutral, or challenging experience from their day or the recent past. Ask them to delve into the memory and share any thoughts, emotions, or physical sensations they remember experiencing. Conclude the session by asking how they feel now, reflecting on any changes in their feelings or sensations. This practice aids in processing challenging experiences and cherishing enjoyable ones, fostering emotional integration and awareness. As a caregiver, it's crucial not to set any expectations for the experience. Instead, offer a safe and supportive environment for the child to express themselves freely and navigate any difficult emotions that may arise.

10. Expressing Gratitude

Encourage your child to share or write down one to three things they are grateful for daily. It could be as simple as a sunny day, a good book, or a kind friend. Children can develop a more optimistic mindset by focusing on positive aspects of their life, improving overall mental health and well-being.

These practices are beneficial for children and teenagers and can be a wonderful way for caregivers to incorporate mindfulness into their own lives. The key to successful mindfulness is consistency, so try to incorporate these exercises into your daily routine. In doing so, you'll cultivate a more peaceful, present, and mindful environment for you and your child.

 Michael Apollo MHSc RP is the founder of the Mindful Society Global Institute. Prior to founding MSGI in 2014, he was the Program Director of Mindfulness at the University of Toronto. He is an educator, licensed mental health clinician and certified facilitator in Mindfulness-Based Stress Reduction and Mindfulness-Based Cognitive Therapy.

Disclaimer

The content in our blogs is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your health provider with any questions you may have regarding your mental health.