Teaching mindfulness to kids can have many benefits—from helping them develop healthy social skills and coping mechanisms to reducing attention problems in children with ADHD. These mindfulness activities will help you take advantage of the many benefits of meditation for kids.
Mindfulness Activities for Kids # 1: Superhero Stances
Mindfulness doesn’t have to be boring. In fact, it can incorporate anything kids already have a strong interest in, including superheroes. Explain how different poses can make your body feel brave and powerful. Have your kids stand in the Superman pose—wide stance, fists clenched, and arms reached out to stretch the body. Then try the classic Wonder Woman pose—wide stance, standing tall with hands on the hips. Have your kids close their eyes and activate their “Spidey Senses,” by focusing on sound, smells, and touch.
Mindfulness Activities for Kids #2: Bell Time
Meditation for kids doesn’t have to stray too far from more traditional meditation. In this mindfulness activity, have the kids sit in a circle and close their eyes. Ring a bell and ask the children to raise their hands once they can no longer hear the sound and vibrations from the bell. Have them stay silent for one minute, paying special attention to the sounds they notice once the bell has stopped. Then, go around the room and ask the children to describe what they heard.
Mindfulness Activities for Kids # 3: Squish and Release
This technique is a more fun, playful version of progressive muscle relaxation aimed toward kids. Have the kids lay on the ground and squeeze all their muscles as tight as they can before relaxing for a few seconds. Go through the whole body, asking them to squeeze their toes, tighten their legs, suck in their bellies, squeeze their hands into fists, and bring their shoulders to their ears. After squeezing each section of their body for 5 seconds, have them lay relaxed for 5 seconds before moving to the next section.
Mindfulness Activities for Kids #4: Blowing Bubbles
Using bubbles is a fun way to teach some of the basic principles of meditation to kids. Have them practice taking slow, deep breaths and exhaling steadily into the bubble wand. Then, once they’ve blown bubbles, have them watch the bubbles, counting slowly until they are all gone. Continue for five minutes at a time.
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