3 Mindfulness Practices You Can Do With Your Kids

My mother formally introduced me to meditation through the Buddhist lens, and my father was all about spending mindful time in nature's beauty. It was through my exposure to mindfulness and meditation as a young child that I later embarked on the path of becoming a mindfulness-based psychotherapist. Some of the profound benefits I’ve likely experienced as a result of beginning meditation as a child include increased focus, enhanced ability to deal with life stressors, high levels of compassion, emotional regulation skills, and the ability to fully receive joy. Studies show that teaching mindfulness-based skills, such as meditation, to children indeed enhances their capacity to cope with stress. Here are three meditative techniques I recommend to children of all ages:

I recommend that parents practice these mindfulness meditation skills with their children consistently for optimal benefit. To practice mindful belly breathing, instruct your child to find a comfortable position either sitting upright or lying on their back. Inhale through the nostrils, inviting the flow of breath to fill the belly. Inhale deeply and slowly, imagining a balloon in the belly’s center expanding with the inhale. Pause for a second at the top of the inhale. Then, exhale out of the nostrils, emptying the lungs of air. Continue this mindful belly breathing for three to five minutes, focusing on the body sensations associated with each moment of inhale and exhale. Feel peace wash over the entire body.

When I got upset as a child, my mom encouraged me to sit at our family altar and meditate on my feelings. As a kid this felt ridiculous, but now, as a dedicated student of ancient Eastern healing practices I realize how powerful it was. Modern life encourages us to perpetually numb ourselves from actually feeling our feelings—whether it be through TV, sugary foods, or being glued to the iPhone. But making time for periods of stillness and silence, particularly during times of intense emotion, is essential. Our world is becoming increasingly more noisy. This creates a challenge for parents, but with intention we can encourage our children to pause, drop in, and identify their feelings. The emotional intelligence that arises when we get still and feel will offer lifelong benefits in interpersonal relationships, in the workplace, and beyond.

Want to teach your kids to meditate? Show, don't tell. Here's how.