Short meditation for kids
Meditation for Kids - Headspace
Key takeaways:
Meditation can help kids improve their overall well-being … and do better in school
Parents can introduce kids to meditation early on
Try 11 meditations for kids and families
The benefits of meditation for children
Time and time again, meditation and mindfulness at work have been proven to help adults excel in their professional lives. And while younger kids may be decades away from a career, they may already be full-time students. In a school setting, meditation can have a measurable, positive impact.
One of the most important ways meditation is able to help kids excel in the classroom is by improving their working memory capacity, one of the brain’s key executive functions for cognitive development — and a particularly important one when it comes to developing core academic skills such as literacy and mathematics.
It has also been shown to help kids develop an awareness of their own learning or thinking processes, something that’s referred to as metacognition. This is a skill that can essentially help them become better students as they gain more awareness around what learning strategies work best for them.
Meditation has even been shown to improve focus. In one 2019 study, high school students who practiced meditation were found to have a better attention span than those who did not. That’s because, over time, meditation trains the mind to be less easily distracted.
But meditation isn’t only for academic growth — just as we know it’s not only a tool for professional improvement. It’s impactful on personal growth as well. One pivotal study found that mindfulness meditation can increase feelings of calmness, relaxation, and self-acceptance at a time in life that many adolescents may need those things the most.
Meditation has also been shown to help young minds to develop a keen sense of emotional intelligence, the ability to identify and manage one's own emotions, as well as the emotions of others. And with sharpened emotional intelligence comes essential life skills such as resilience, empathy, active listening, and humility.
What age can kids start meditating?
It may seem feasible for teenagers or even pre-teens to grasp the fundamentals of meditation, but what about kids younger than that? We all know sitting quietly isn’t that easy. It isn’t easy for us as grown-ups, so think about how hard it is for kids. They’d much rather be out and about having fun and getting dirty than sitting still with their eyes closed. Just how early can we begin to introduce children to meditation?
Evidence suggests that by age 4-5, children have a fully developed awareness and understanding of one's own thought process. It’s around this same age that children also begin to understand that other people’s behavior is guided by beliefs and desires, and that these may not necessarily be the same as their own. More than being just intellectually interesting, studies are increasingly showing that kids who are taught to improve their own learning or thinking process early on are more resilient and become better learners.
Considering this, age 4-5 might be a great time to begin. Or you might even try jumping into it a bit sooner if your toddler seems interested and engaged. There’s good evidence to suggest that, on average, by age 3 children will have acquired an awareness of themselves and others, and begin using verbs such as ‘think’ and ‘know.’
According to Headspace co-founder and former Buddhist monk Andy Puddicombe, we might be surprised at how well they do, even at a young age. “It’s almost as though meditation was designed for kids,” he says “They just ‘get it’ – there is this elasticity and freedom in their minds which allows them to be present in the moment and free from any external thoughts or pressures. By introducing meditation and mindfulness at an early age, not only can we build on this and help nurture their mind development, but we are also making meditation simple and accessible.”
How parents can help kids learn to meditate
When we meditate as adults, we often try to find a quiet corner of the house all to ourselves to do our daily practice.
But research suggests that children’s behavior is often modeled after their parents, so why not allow our kids to watch and/or partake in meditation alongside us?
Rather than look for a hideaway, we might explain what it is we’re doing and why. Even if they struggle to sit still or they close their eyes and giggle, we’re still normalizing the practice and teaching them that meditation is a positive act that benefits our health and happiness. And that’s really the goal, isn’t it?
If the little ones don’t seem particularly interested in joining a guided meditation at first, there are plenty of other ways to ease kids into the practice. Throughout the day, parents or teachers might start to weave in short mindfulness activities for kids, such as creating a mindful bedtime ritual, eating mindfully, practicing deep breathing, or encouraging them to tune in to their senses during a family walk.
While these exercises may not all involve kids sitting still, closing their eyes, and emptying the mind, they will help them understand how to be more present.
Once they become familiar with how to do that, they may have an easier time stepping into guided meditation, even if it’s just a short 1- or 5-minute practice at first.
But it’s important not to feel as though we have to force any of these techniques upon them. Some kids will naturally respond to specific approaches better than others, so make sure to have fun exploring them together.
Try 11 meditations for kids and families
Looking for easy guided meditation for kids? We created Headspace for Kids in the Headspace app to help children be healthy and happy, not just for now, but for the rest of their lives. Subscribers can access several mindfulness activities made just for children, including:
Calm – ages 3-5, 6-8,and 9-12. Teach your child the fundamentals of meditation with this simple, fun breathing exercise.
Cool Off – ages 3-5, 6-8, and 9-12. Whether it’s anger or frustration, use this exercise to help melt away any uneasy feelings.
Good Morning – ages 3-5, 6-8, and 9-12. This quick morning meditation for kids will help you and your child start the day off right.
Rest & Relax – ages 3-5, 6-8, and 9-12. In this exercise, kids learn how to recognize calmness and be less reactive.
Kindness – ages 3-5, 6-8, and 9-12. A visualization exercise that will teach your child about openness and generosity.
Appreciation – ages 3-5, 6-8, and 9-12. A visualization to help kids get in touch with a feeling of gratitude for the world around them and the people in it.
Paying Attention – ages 3-5, 6-8, and 9-12. Kids will use their imagination to practice a relaxed, precise kind of focus.
Settling Down – ages 3-5, 6-8, and 9-12. Help your child focus on a light, playful attitude towards life.
Goodnight – ages 3-5, 6-8, and 9-12.
Help your little one get a good night’s rest with this relaxing mindfulness activity.Sleep Tight – ages 3-5, 6-8, and 9-12. When it’s time for bed, use this exercise to count down to sweet dreams.
Stay Positive – ages 6-8 and 9-12. Anxious or worried feelings arise from time to time. We’re going to take a few minutes to step out of those thoughts and focus on the body.
Between school, screen time, and navigating all the emotions that accompany growing up, being a kid isn’t always easy. Familiarizing them with meditation can be a kind and gentle way to help their minds stay as calm, healthy, and happy as possible — not only during adolescence, but throughout the rest of their life.
Ammi’s Adventures: A 5-Minute Mindfulness Meditation for Kids
Welcome to the world of Ammi—a mindfulness adventure series for young children. Ammi is a wise and gentle child who leads the way as we explore ourselves and one another through the natural world.
Each story uses guided imagery to inspire inner connection and support emotional regulation. These simple meditations recognize the importance of imagination as a foundation for conscious creation in the world. They bridge the physical, the energetic, the emotional, and all the spaces in between. Whether in the home or classroom, you can engage in these special practices with children of all ages. Read them aloud together, listen to the guided meditation, and welcome the time to process and integrate the practice.
Ammi’s Adventures: Trees
Art by Courtney MandrykHi! I’m Ammi. My name means “the whole world is inside of me,” and I think it’s true: I carry the whole world in my mind and heart and body. I know you do, too! I like to play games, explore, and discover what makes me, me. I’m so glad we’re together on this journey!
When was the last time you hugged a tree? I can hardly imagine how many trees I’ve sat with, whispered to, climbed on, eaten from, been shaded by, and hugged in my life! Can you? Trees are our friends and trees are our teachers.
Trees are alive just like us and they can help us learn about ourselves.
Think about a favorite tree, which one comes to mind? Maybe there’s one in your backyard or in the park down the street. Perhaps at your school, by the lake, or in the forest where you went camping? Think about that tree now and notice its presence.
What is the tree’s bark like? Smooth, rough, thick, peeling? The bark protects the tree like skin, it’s a barrier from the elements. The bark says, “I am a tree.” Just like a tree, we need boundaries too!
Think about the tree’s roots. Are they thick or thin, bumpy or knotted? Can you imagine how far they go and how they connect with all the living things that we don’t get to see? The roots anchor the tree into the earth, and keep it steady no matter what happens. The roots say, “I am safe.” We need to feel grounded and held too!
What about the tree’s trunk? Is it wide or narrow, short or long, straight or bent? It is the tree’s core, its body.
The trunk says, “I am strong.” We need to feel solid and steady within ourselves too!
Now think about the tree’s branches and leaves. Every tree is unique! Some bring fruit, others are evergreen. Some branches are twisted together and others are sky high! Like arms, hands, and fingers, they express beauty and create nourishment for the world. They say, “I am whole.” We belong here too! We all have beautiful gifts to share!
There is so much change happening. For all of us. Even for the trees. With all this change, it’s helpful to remember what is true. What is true is what holds, even in the midst of change. What is true is different for everyone.
Let’s play with the trees together!
A 5-Minute Meditation for Kids
A Guided Mindfulness Meditation for Kids
- 4:58
- Find a comfortable place to be with yourself. Notice where you are by finding your breath. In and out, inhale and exhale.
When you breathe in, notice a feeling of being lifted, like you’re getting taller, and when you breathe out notice coming down deeper inside your body. Up and down, up and down, as you breathe.
- Begin to imagine yourself as a tree. Notice your branches and leaves. Feel your skin, imagining that it is like your bark. Then find your upper body, your trunk. Moving down your body, imagine your trunk begins to grow roots into the earth. Down, down, down, feel your roots extending through the dirt until they reach a special place in the heart of the planet. There you feel a release, your roots have found their home. Ahhhhhh. You are held.
- Slowly bring your focus up your roots, back into your trunk, and up to your arms, hands, and fingers, your own branches and leaves. Feel as they sway in the wind, or shine in the sunlight, or as a bird comes to say hello. Notice the space around your head and feel the canopy of green surrounding you.
We may notice our physical growth most of all, but we are always growing and changing in other unseen ways all the time. We are understanding ourselves and others more. We are noticing the world and what it means to us, more and more. We are sensing life inside us and around us, and we are exploring our place in the mystery. As we grow we strengthen our trunks, deepen our roots, and expand our branches and leaves.
- Get in touch with the seed inside you. A part of yourself that is your essence, like the seed of a tree. It carries all that you have ever been, and all you came here to be. This part of us is unending. It holds all that is true. This is what we can hold onto.
- Come back to your breath now, up and down as you breathe in and out. Be a tree. Feel the growing branches stretching up and deep roots anchoring down. Up and down, up and down. Up into our leaves, and down into our roots.
Just like the environment around a tree is always changing, our lives are always changing too.
Everything changes. But no matter what the changes are, we can anchor into our seed, and find what is true. We can remember we are like the trees.
Love from your friend and fellow tree lover, Ammi
Getting to Know Ourselves More
“I am me. I am safe. I am strong. I am whole.”
Say these sentences aloud or quietly to yourself. Repeat them three times. Notice how you feel. Say them again. Say them as many times as you want, over and over again. Draw them, paint them, make a sticker and put it on your wall. Repeat them to yourself when you are in a car, on the bus, on your bicycle, on an airplane, in bed. Whisper them to yourself when you are worried, or frightened, or unsure. Remind yourself of them when you’ve forgotten. Come back to them when you are confused. They will reconnect you with your seed. When you are feeling clear and bright and certain, here are some fun questions to ask yourself. What are you ready to shed and in what ways are you ready to grow? Where will your branches reach? What changes will you create in our world? What new ideas are you here to bring? What new systems are you here to bring in? What change do you stand for? Be you.
Be safe. Be strong. Be whole. You are so deeply loved.
A Parent's Guide to Helping Their Children
Today's youth experience anxiety and stress. Much more than it should. According to recent statistics published by the American Academy of Pediatrics,
Up to 30 percent of children and young adults will experience an anxiety disorder in their lifetime.
Parents and other caregivers should teach our children good stress-reducing habits and introduce them to mindfulness activities that help them grow, support mental health, develop self-control and self-esteem, and reduce anxiety.
One of the best ways to do this is through meditation. We cover everything you need to know about meditation for kids, including what the practice looks like, how to teach it, and why it works. While teaching mindfulness to children may seem like a daunting task for parents or teachers who want to improve the well-being of their children, once you understand what mindfulness and meditation practice is, everything becomes much easier.
Overview: Meditation for Kids
In some ways it is not surprising that children develop stress disorders early. We live in a sensory world. There are real threats, and the unknown can be scary. Today's children suffer from attention spans and an inability to concentrate while studying, in the classroom, or even at play.
It is tempting to think that you can protect your children from all the fears and stresses throughout their lives; the best answer is to explain how to deal with difficult times. Children's meditation can help them with this.
Establishing a solid meditation practice at an early age is a good intention for your children and for yourself as parents and educators.
Whether it's deep breathing exercises, guided meditations, sleep stories, yoga, or any other mindfulness-based intervention, there's no doubt that children of all ages will benefit from mindfulness training from an early age.
Diagnosis of anxiety and behavioral disorders in children has increased dramatically.
Now let's define what meditation is?
For both children and adults, meditation is a practice that can bring great joy and comfort to your life. Although it can be difficult to define meditation in one sentence, in general it can be said that meditation is a mind-body practice that trains mindfulness and focus.
There are many benefits to meditation. For example, it helps to improve concentration, calm frayed nerves, relieve stress, help with self-comfort, and promote happiness. All these benefits are available to both children and adults.
Can children meditate?
Yes! Although a child's meditation will not look the same as an adult's meditation, the basic foundations of the practice remain. Children, for example, may benefit from guided imagery. Their duration may be shorter. And, of course, it is very important to choose meditation for the child. Some, for example, do not tolerate sitting meditation for more than a few minutes very well.
However, they are fine with meditating while walking outdoors, mental painting, telling sleep stories in a soothing voice, or even listening to audio recordings as guided meditations.
Mantra meditation can spark curiosity in older children as it requires
extra attention and patience, but can be a great option if your children are willing to dive deeper into
Why is meditation important for children?
Up to 30% of young people develop anxiety disorders.
- American Academy of Pediatrics
Children are not immune from the stresses of life. In recent years, the number of diagnosed anxiety and behavioral disorders in children has increased dramatically. These include attention deficit disorder (ADD), attention deficit/hyperactivity disorder (ADHD), and obsessive-compulsive disorder. First, it tells us a few things as our understanding of how conduct disorders manifest in children grows. Second, rates of diagnosis are rising as children are tested and diagnosed with these disorders.
In other words, today's children are not necessarily more stressed than children of the past. However, it also tells us that children are more prone to anxiety and stress than we previously thought. As parents, we must be vigilant and help our children cope with stressful situations in life and instill self-care in their lives from an early age.
Can meditation help children cope with stress?
Yes. Fortunately, meditation can help calm the symptoms associated with problematic disorders. Children's meditations have the same effects as adults' practice. Even short, simple meditations for beginners can have amazing benefits. A recent study in the Journal of Positive Psychology found that just 15 minutes of meditation has the same positive impact as a full day of vacation.
Meditations for children
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Guided Meditation for Children: Live or recorded guided meditation during which the instructor gives instructions for the meditation session.
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Sleep Meditation: These meditations are gentler and more soothing. Often, meditations are accompanied by music, they calm the mind and prepare the body for sleep.
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Mindfulness Meditation: Meditation and mindfulness just go together. Mindfulness meditation means awareness (full attention) to the present moment instead of focusing on the past or the future.
Benefits of meditation for children
Children can learn through meditation:
1. How to breathe correctly.
Many people learn to breathe incorrectly (shallow) in childhood. Meditation can help develop proper breathing skills. Deep breathing helps focus and relax, which teens, children, and even young adults may not be aware of and express in their own way.
2. How to deal with stress and anxiety.
Meditation helps to re-adjust the mind and calm the hectic thoughts and harsh, stressful emotions.
3.
Better focus. Mindfulness meditation, in particular, can be helpful in improving concentration. This is because staying in the present requires significant attention and awareness.
4. How to calm down and regulate difficult emotions.
Children often experience strong emotions and do not know how to calm down. Meditation helps center the mind and provides a soothing cushion for difficult emotions. If your child loves music, consider downloading a meditation that includes children's music. The audio recording can be turned on before bedtime or in the morning when the child is getting ready to start their day.
5. How to sleep better.
If you want to use bedtime meditation for kids, this is a great idea. Children's bedtime meditation can help alleviate some of the problems they face while resting. Many children feel too anxious, scared, or energetic to properly prepare for bed at night. Meditation before bed is a great remedy for a wandering mind.
Teaching children guided meditation is easier than you think
There is no wrong way to teach a child to meditate. But here are some tips:
1. Start small. Even five or ten minutes of meditation is better than no meditation at all. Before the start of the school day, sit in a quiet place (perhaps even in the car when you drive the children to school) and dedicate time to meditation practice.
2. Try family meditation. Meditation can be a wonderful experience for all family members, including children. This is a great way to bond with your child and build more trust and intimacy.
If you have never meditated before, ask an instructor for a quick start session.
3. Don't worry about the details. It is natural for someone to giggle, move, or be distracted and restless in body and mind. This practice is primarily aimed at manifesting itself. They may also fall asleep.
Meditation for Children: Frequently Asked Questions
At what age should you start meditating?
You can start mindfulness meditation or short, informal meditation sessions with your children at any time.
As a general rule, seated meditations are best for children six years of age and older.
How do you meditate as a family?
Here is a quick family meditation: Find a quiet place. Sit on the floor and assume a comfortable, mindful posture. Straighten your back and close your eyes slightly. Set a timer for two to five minutes. Focus on taking a deep breath: Inhale... and exhale... Inhale... and exhale... Inhale... and exhale... until the timer runs out. Breathing exercises are the best way to introduce children to meditation - they give them the opportunity to focus and concentrate.
Does meditation help in studies?
Yes. Meditation has been proven to help children focus better and be less distracted. It helps to improve attention during classes and while studying. Meditation can also improve memory and provide mental and physical support to children as they learn. You can even teach your kids to meditate during their lunch break or before exams and tests at school.
Can babies meditate?
While you probably won't be able to get your little one to sit up during a full meditation, you can work on focus together. Try focusing on one object (like a ball) for 30 seconds. Look at it with your child and describe everything about it (color, shape, size, texture, smell...). This is a great mindfulness meditation for toddlers.
What tools, applications and other methods can be useful for children?
Meditation is not the only holy grail for helping children deal with the stresses of the world - there are a whole range of ways to become more mindful and relax. Yoga, painting, singing, pottery, and being in nature (such as forest bathing or swimming) are fantastic tools to support child development.
For apps, check out meditation apps like Headspace, which offers a library of mind-guided programs and meditations with fun illustrations that young children might find interesting.
Resources for Anaachan Meditation
Meditation Vika
Meditation for chakras
Meditation Techniques
Meditation of Body Scan
Management Meditation to Removing Axiety
Meditation
Up to 30% of young people will suffer from anxiety disorders
Anxiety and depression in children: Find out the facts | CDC
The impact of 15 minutes of meditation compared to one day of vacation
Meditation for children: 3 exercises for each day
Listen to your body For parents
Teaching children meditation techniques increases mindfulness, develops self-control and empathy.
Meditation helps with stress, hyperactivity and depression in schoolchildren and improves academic performance in the sciences.
It is generally accepted that meditation requires special adult self-discipline and concentration. In fact, this technique can be used at any age. The main thing is to choose the right exercises. Three ways to get started with kids.
1. Balloon
This is a simple deep breathing exercise with a strong visual component. Performed sitting or standing.
Exercise
- Relax and inhale and exhale deeply through your nose.
- Take a slow, deep breath and try to fill your belly with air, as if you were trying to inflate a big balloon. Try to inflate your belly as much as you can.
- Slowly release the air from the balloon, exhaling through the nose.
Remind the child to relax the whole body with each exhalation, each time the air slowly leaves the balloon. At the same time, try to make a quiet “shhhh” so that the exhalation is slow.
Continue for a few minutes.
For restless preschoolers, a more dynamic version with your participation is suitable.
Exercise
- Close your eyes and imagine your favorite color and then a huge ball of that color in your mind.
- Inhale slowly and deeply through your nose, inflating a large ball of your favorite color with your belly. Spread your arms out to the sides and above your head, imagining how this ball grows inside the abdomen.
- When the balloon is full of air, hold your breath.
- Now I will burst your balloon (press your finger to the child's stomach), and you exhale sharply and fall to the floor.
2. Follow the Leader
More suitable for children over five years old. Ask your child to introduce a friend, sibling, or someone they enjoy spending time with. Then ask which of them is the leader and comes up with games. If your child sees himself as a leader, ask him to imagine that he is "breath". If he prefers to follow the leader, he is a "thought".
For example, he chose his older brother as his best friend, and then the older brother is the leader.
Exercise
- Sit back and close your eyes.
- Focus on your breathing and try to breathe more slowly, taking deep breaths and slow exhalations.
- Let your thoughts follow your breath. Imagine that you are a thought, and your breath is your big brother.
- Count how many seconds your exhalation lasts. Don't let your thoughts run ahead. She will try to do this, but try to make her follow the breath.
- Before exhaling, slowly count to ten.
3. Universal relaxation technique
This practice is suitable for both children and adults. She solves problems with sleep, a long period of stress or illness, liberates before public speaking. It is based on a progressive muscle relaxation technique developed by psychotherapist Edmund Jacobson in the 1920s for anxious patients.
Exercise
- Get into a comfortable sitting or lying position and close your eyes.
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