In today’s fast-paced, screen-filled world, it’s more important than ever to help kids slow down, manage their emotions, and focus their attention. Mindfulness and meditation are powerful tools that can help children feel calm, present, and balanced—just like they do for adults.
That said, teaching meditation to kids is different from teaching it to adults. It takes a creative and playful approach that meets children where they are.
In this guide, we’ll share the benefits of meditation for kids, practical strategies, and expert tips from Sean Fargo, a former Buddhist monk and experienced mindfulness teacher, on how to introduce mindfulness in ways that are fun, engaging, and age-appropriate.
How to Explain Meditation to a Child
Mindfulness meditation is a practice of holding non-judgmental awareness towards what is present, here and now. However, this definition may fall flat upon the ears of children. Children of different ages, developmental abilities, and maturity levels may resonate with different words, but some ways you might describe meditation to a child include:
When we explain the concept of meditation to children, it should be made tangible and relatable. Therefore, it’s important that we flesh out our explanation with examples or experience. For instance, you might invite your child to lay on their back, place their hands on their belly, and see if they can count three breaths as the belly rises and falls. Alternatively, you could set a timer for one minute and listen to the birds until the timer rings. Explain that these are little moments of mindfulness meditation
It’s helpful to make meditation an enjoyable experience for children. It shouldn’t be a chore or a task that we ‘must’ do. By honing in on a child’s innate curiosity and wonder, we can make meditation a process of enlivening exploration.
The Benefits of Meditation for Children
Just as is the case for adults, studies are finding that there are many potential benefits of meditation for children. Some of what we’re learning through research and case studies suggests that:
It’s important to recognize that individual outcomes will vary. Every child will have a different experience with meditation. Additionally, results can take time and patience is important. Consistency will help benefits to unfold, but it’s also important to be flexible and responsive to your child’s needs and experience. Mindfulness and meditation should not be viewed as a one-size-fits-all solution.
Additionally, mindfulness and meditation should not be considered a replacement for medical or psychological interventions when needed. In cases of serious mental health concerns or medical conditions, it is essential to consult with a healthcare professional for appropriate guidance and support tailored to the child’s specific needs. Meditation should not delay the seeking of treatment when it is needed.
At What Age Can You Teach a Child to Meditate?
Children of all ages, beginning at toddlerhood, can learn to ‘meditate’ - in age and developmentally-appropriate ways, of course. For younger ages, ‘meditation’ might look more like ‘mindful exploration’. We can be flexible with how we’re defining meditation here.
For example, younger children might do best with very short focused-attention practices (i.e. feeling their belly rise and fall for just a few breaths) or bringing curious attention to their senses (i.e. observing nature, listening to calming music).
It’s also worth noting that things like developmental needs and maturity may be more important than age when determining when and how a child is ready to meditate. Each child is unique and it’s important to be attuned to their individual needs and readiness.
Introducing Meditation to Different Age Groups
For further guidance on how to teach meditation to children based on age, consider this breakdown of age-appropriate ways to get started. Remember that your child may need something a bit different from what is suggested below. Use your intuition as a guide; you know your child best.
Toddlers and Preschoolers
For the youngest children, meditation is often more about mindful exploration than a formal seated practice. When your child is ready, you can teach them to ‘teddy bear breathe’ - resting on their back with a teddy bear on their belly and watching the bear move with each breath. You can also help them to explore their sensory experience, such as by noticing the colours they see or listening quietly to the sounds of nature.
School-Age Children
When children grow out of toddlerhood, you might introduce them to a more formal type of meditation. This could be a seated mindful breathing practice (starting with just one or two minutes) or a walking meditation (helping them to notice the feeling of their feet on the ground as they walk). You can also introduce them to mindful eating by sharing a slow snack together.
Teens
As the child gets older and transitions into their teenage years, they may be ready for longer meditation practices or more mature mindfulness-related practices, such as self-compassion. Their readiness for longer, more mature practices will be (in part) influenced by how much (if any) meditation experience they already have. If they’ve never meditated before, it’s helpful to start with the basics, like mindful breathing and body scans. Supporting them to become more mindful and compassionate towards their emotions is also a useful practice for teenagers.
When introducing mindfulness and meditation to children of any age, it’s important to always show up with your own embodiment of curiosity, care, and compassion. Modeling mindfulness is an often overlooked aspect of teaching meditation to kids. How you share mindfulness is just as (if not more) important than what you share.
Helpful Tips for Teaching Meditation to Children
Consider Simple Breathing Exercises:
The breath is a common starting point in meditation, and it’s a great place for kids to learn to anchor their attention. Mindful breathing does not need to be long and drawn out. It can be as simple as counting out three to five breaths. Even just one minute of slow, deep breathing can reduce stress in a child’s body.
Expert Tip: Make breathing exercises playful. For younger kids, ask them to imagine blowing up a balloon with their breath or pretending to blow out candles on a birthday cake. These simple visualizations turn mindful breathing into a fun and engaging activity.
Use Engaging Activities:
Mindfulness and meditation don’t need to be formal and serious. With children, it’s a great idea to make these practices creative and engaging. Consider taking a mindful walk, exploring mindful movement, or doing a mindful craft. For example, creating a gratitude jar is a fun way to help your child increase their awareness of all the blessings in their life.
Expert Tip: Encourage kids to explore mindfulness through their natural curiosity. You could ask them to go on a ‘mindful treasure hunt’ by noticing five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste.
Incorporate Mindfulness into Daily Routines:
You don’t have to rely on formal meditation moments to increase your child’s mindfulness. Bring mindfulness to everyday activities, such as by encouraging them to pay attention to the food they eat, broaden their awareness while walking through nature, and note the day’s blessings before bed.
Expert Tip: Build mindfulness into moments that already exist. For instance, during snack time, guide your child to eat mindfully by noticing the texture, taste, and smell of their food. Making mindfulness a natural part of their daily life is key to creating lasting habits.
Create a Dedicated Meditation Space:
Meditation doesn’t need to happen in a particular place. However, children may feel more motivated to practice meditation if they have a dedicated and personalized space for it. Let them assist you in setting up a cozy corner in the house for quiet meditation time. Allow them to choose their own meditation cushion or chair and add any other supportive items to the space.
Expert Tip: Get your child involved in designing their meditation space. Let them pick out items like their favorite pillow or a stuffed animal to include in the area. When they feel ownership over the space, they’re more likely to want to use it.
Utilize Technology Wisely:
You don’t need to teach your kids to meditate all on your own. There are a number of online resources and child-friendly meditation apps that can support you. Some are free and some require payment or membership. Consider the following as potential resources for support:
Expert Tip: While apps can be a helpful tool, balance screen time with offline activities. Use guided meditations as a starting point, then encourage kids to practice without devices to deepen their connection to mindfulness.
Lead by Example:
As briefly noted earlier, your own embodiment of mindfulness is crucial as a parent or caregiver. Children are known to imitate or mirror others, so you’ll teach them plenty through your very way of being. Consider what mindful qualities you’d like your kids to develop and then consider how you can deepen your own embodiment of these qualities.
Expert Tip: Model the qualities you want your child to develop, such as patience, kindness, and curiosity. Even small acts, like taking a deep breath when you’re frustrated, can teach them how mindfulness works in real life.
Be Patient and Flexible:
Move through this process of teaching children meditation with patience, flexibility, and curiosity. Leave your expectations aside and stay open to how things unfold. If something isn’t working, try something different. Be aware that frustration, disinterest, and difficult emotions may arise. Tend to all of it with care and adaptability.
Expert Tip: Let go of expectations. Instead of focusing on getting it ‘right,’ focus on making the experience enjoyable and meaningful. Celebrate small wins, like when your child takes a single mindful breath, and know that their practice will grow over time.
Fun and Engaging Meditation Activities for Kids
Meditation for kids can be exciting, creative, and incredibly fun! Instead of focusing only on stillness, these activities bring mindfulness to life through music, movement, games, and sensory experiences. Here are seven of the best meditation activities for children:
1. Sing Along to Meditation Songs
Songs are a fantastic way to introduce mindfulness. Music captures kids’ attention, and simple lyrics help them focus and feel calm without it feeling like a task. Singing also creates a playful atmosphere, making mindfulness more approachable.
Why It’s Fun: Kids love music! Meditation songs feel like playtime and can be a soothing addition to bedtime or a quiet break during the day.
Try This:
Sing “Breathing In, Breathing Out”:
“Breathing in, I am calm,
Breathing out, I am free.
I am happy, I am here,
Breathing in, breathing out.”
Create your own family mindfulness song by adding fun actions like stretching or tapping along to the rhythm.
2. Play Meditation Games
Games make mindfulness feel like a fun challenge. They’re perfect for keeping kids engaged while teaching them how to focus and stay present. These playful practices turn mindfulness into an adventure.
Why It’s Fun: Kids love to move, explore, and solve puzzles. Meditation games combine all of these with mindfulness in a way that feels like playtime.
Try This:
Mindful Treasure Hunt: Challenge kids to find sensory items:
• 5 things they can see
• 4 things they can touch
• 3 things they can hear
• 2 things they can smell
• 1 thing they can taste.
Silent Statues: Have kids stand still like statues, focusing on their breath. The challenge? No giggling or moving!
3. Movement Meditation
Not all meditation needs to be still. Movement meditation helps energetic kids focus while allowing them to stretch, wiggle, and connect with their bodies. It’s a great way to bring mindfulness into active moments.
Why It’s Fun: Kids get to move around, explore their senses, and feel free while learning to pay attention to how their bodies feel.
Try This:
Animal Walks: Pretend to be different animals—stomp like an elephant, hop like a bunny, or stretch like a cat. Ask kids to notice how each movement feels.
Mindful Dance Party: Play calm music and let them move slowly, focusing on their arms, legs, or feet as they dance.
4. Gratitude Jar
A gratitude jar is a creative and interactive way to help kids practice mindfulness and focus on the good things in their lives. It’s also a craft project, making it extra fun.
Why It’s Fun: Kids love creating and sharing their thoughts. Decorating the jar and writing gratitude notes makes this a personal and meaningful activity.
Try This:
• Have kids decorate a jar with stickers, paint, or glitter.
• Each day, encourage them to write or draw something they’re grateful for and drop it in the jar.
• At the end of the week, read the notes together and talk about what made them smile.
5. Guided Visualization Adventures
Kids have wild imaginations, and guided visualizations tap into that creativity to create calming, magical journeys. It’s like storytelling but with mindfulness built in.
Why It’s Fun: It feels like a dream adventure where kids can explore peaceful and imaginative places.
Try This:
Guide them to imagine floating on a fluffy cloud:
• “What does the cloud feel like? Is it soft or cool?”
• “What colors do you see in the sky?”
• “Can you hear birds or feel a gentle breeze?”
Expand the story by adding friendly animals or a visit to a magical meadow.
6. Sleep Meditation for Relaxation
Meditation before bed can help kids wind down and fall asleep peacefully. Sleep meditations calm their minds and bodies, making bedtime a soothing ritual.
Why It’s Fun: Sleep meditation feels like a comforting bedtime story but with relaxation built in. It’s calming and prepares them for restful sleep.
Try This:
Use a simple body scan:
“Close your eyes and take a deep breath. Relax your shoulders. Feel your arms get heavy. Let your legs feel soft. Take one more deep breath and let your whole body feel calm.”
Play sleep meditation music or bedtime stories on an app like Calm or Insight Timer.
7. Practice Loving-Kindness Mantras
Loving-kindness meditation teaches kids to think kindly about themselves and others. It’s a powerful way to build empathy and compassion while practicing mindfulness.
Why It’s Fun: Kids enjoy imagining themselves as kindness superheroes, spreading good vibes to people they care about.
Try This:
Have them repeat: “May I feel happy. May I feel safe. May I feel loved.”
Then guide them to think of a friend, a family member, or even someone they don’t know well: “May you feel happy. May you feel safe. May you feel loved.”
Make it interactive by drawing pictures of the people they’re sending kindness to.
These activities turn mindfulness into something kids can enjoy every day. From singing and games to creative visualizations and gratitude jars, each activity helps children connect with their emotions, bodies, and the world around them in fun and meaningful ways.
Top 5 Meditation Apps for Kids
Meditation apps make mindfulness fun and easy for kids, offering calming exercises, playful activities, and engaging stories. Here are five of the best apps to get your child started with meditation:
Conclusion
Teaching kids to practice mindfulness and meditation is not a one-size-fits-all approach. It requires creativity, flexibility, openness, and care. Whether you’re a teacher, parent, or caregiver, this guide on how to teach kids to meditate is a starting point for sharing these supportive skills with our young ones.
Remember to be patient, to listen, and to lead with your own embodiment of mindfulness. May these resources - and your teachings - help us to build a more mindful world. May they help us raise children with greater compassion, resilience, and presence - for the benefit of all.
