Mindfulness for kids

The benefits of mindfulness are physical, mental and spiritual. And it's not just adults who should be practicing mindfulness. Getting kids to tap into their breath and the present moment is a skill that can benefit them for life. Here's how you can get them started.

Mindfulness practice 1: Listen to the bell.

Have a bell ready and ask the kids to practise deep listening skills.

Start by noticing what sounds they hear all around them. Invite them to share mindfully, without interrupting one another, and by listening with care.

Continue by asking everyone to raise their hands up high.

As you ring the bell, invite everyone to keep their hands raised and to lower their hands when they no longer hear the bell.

After the practice, begin a discussion about the challenges or ease of this practice. Ask for everyone to practise kind awareness of their choices and for the choices of those around them.

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Mindfulness Practice 2: Feel breath on the body.

Invite everyone to lie on their backs or sit with their backs against a wall or on a chair or cushion.

Cue everyone to place their hands on their body, in different areas, over a course of several breaths.

Options include:

• one hand on heart, one hand on belly
• hands on ribs
• hands on shoulders
• hands on hips.

During every three breath cycles, explore the changes in the shape, size and sensation of the body as their hands rest on the body.

After the practice, begin a discussion about the challenges or ease of this practice. Ask for everyone to practise kind awareness of their choices and for the choices of those around them.

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These mindfulness exercises were written by Tejal Patel for Lunch Lady Magazine Issue 22.

About Tejal:

Tejal is a first-generation Indian American yoga teacher, writer, podcaster and community organiser. Her online yoga studio is run entirely by South Asian yoga teachers and focuses on social justice and authentic, culturally-rooted spiritual practices.

Read more:

Take a look at our interview with Tejal, or explore her yoga practice for kids here.