Mindfulness Exercises For Kids & Families

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Bring more mindfulness to parenting, kids and family life with our free mindfulness exercises, guided meditations, mindfulness worksheets and more. 

inspiring trust

Inspiring Trust

To begin this Mindfulness Exercise on Inspiring Trust, please bring kind awareness to- why you chose this topic- how your belly, ...
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Putting on Weather Gear

Putting on Weather Gear

In this mindfulness exercise, you will put on a weather gear to help you deal with those unpredictable, stormy conditions ...
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Why Love Requires Generosity

Why Love Requires Generosity

Take your relationship back on track by watching this video and know why the most genuine meaning of love requires ...
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Three Mindful Breaths

Three Mindful Breaths

Three Mindful Breaths. This is a simple guided meditation script to quickly allow the body to relax and find calm ...
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Nature of Awareness

What Is Your Original Face?

Anam Thubten leads us further in our longing to self-discovery. How awakening our consciousness reveals our original face ...
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Mind Body Problem

The Mind Body Problem

A closer look at the relationship between others' perspective of us in relation to our bodies, and how this affects ...
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Ajahn Sumedho Peace Is A Simple Step

Peace is a Simple Step (Ajahn Sumedho)

Vol 1 of Ajahn Sumedho's Peace Is A Simple Step focuses on achieving peace & serenity through visual imagery that ...
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Waking Up in Every World by Anushka Fernandopulle

Waking Up in Every World [Audio]

Breathing in and out as part of mindfulness or meditation can change the internal dialogue to a supportive dialogue that ...
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Mindfulness Exercises For Kids & Families

Mindful Family: Practice These Fun Mindfulness Exercises Together

The Mindful Family: Practice These Fun Mindfulness Exercises TogetherRaising your kids to be mindful will only work if you, as ...
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How To Communicate Like A Leader [Video]

How To Communicate Like A Leader [Video]

Find out in this video how a leader-manager can elicit internal commitment from his team through conscious communication. A true ...
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Good Fortune, Bad Fortune

Good Fortune, Bad Fortune

Phillip Moffitt tells a story about fortune: good or bad and leads us to a liberating paradox of mindfulness. How ...
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Purification

Purification

Qoya is based on the idea through movement, we remember. We remember our essence is wise, wild and free. Using ...
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Gratitude Worksheet 2

Gratitude Worksheet 2

This Gratitude Worksheet will help you appreciate all the positive things in your life, such as relationships you are grateful ...
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The Meaning By Jim Carrey

The Meaning – Jim Carrey

Actor Jim Carrey shares his profound insights on life, overcoming depression and other life challenges to fully realize his true ...
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The Importance Of Finding Quiet Time

The Importance Of Finding Quiet Time

Learn the importance of finding quiet time. Here are some simple mindfulness exercises that will help you appreciate the moments ...
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Stress reduction for chronic pain conditions

Stress Reduction for Chronic Pain Conditions

This study shows that the treatment effects of an 8-week mindfulness-based stress reduction (MBSR) program vary as a function of ...
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addressing others concerns

Addressing Others’ Concerns

To begin this Mindfulness Exercise on Addressing Others Concerns, please bring kind awareness to- why you chose this topic- how your ...
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Understanding Your Emotions

Understanding Your Emotions

Understanding Your Emotions. This meditation script is designed to visualize emotions and understand them with their physical sensations & thought ...
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Stopping Obsessive Thoughts About The Past

Stopping Obsessive Thoughts About The Past

Stopping Obsessive Thoughts About The Past. This mindfulness practice helps you see rumination patterns clearly, respond to them with patient ...
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My Favorite New Mindfulness Books

My Favorite New Mindfulness Books

Each book has something special to teach you about the practice of mindfulness. Check out my favorite new mindfulness books ...
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Turning Down the Volume with Nature

Turning Down the Volume with Nature

This mindfulness exercise helps you find calm and peace from stress by turning down the volume with Nature and bringing ...
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Finding Your Life’s Purpose Passion

Finding Your Life’s Purpose – Passion

This video will inspire us to seek passion in life, find our purpose in life, and live fully, appreciating the ...
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Family Engagement

Family Engagement

To begin this Mindfulness Exercise on Family Engagement, please bring kind awareness to- why you chose this topic- how your belly, ...
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Letting Go of Your Story

Letting Go of Your Story

This mindfulness exercise will help in examining & letting go of the stories limiting you & that you currently believe ...
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Responders First FI

Responders First

To begin this Mindfulness Exercise on Responders First, please bring kind awareness to- why you chose this topic- how your belly, ...
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Value

What Value Do You Have of People

To begin this Mindfulness Exercise on Your Value of Others, please bring kind awareness to- why you chose this topic- how ...
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Fall Asleep in 20 Minutes

Fall Asleep in Under 20 Minutes

This guided sleep meditation, accompanied by blissful and calming track with nature sounds including rain, can make you fall asleep ...
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Indian Flute Music for Yoga Bansuri music

Indian Flute Yoga: Calming Music

Indian Flute Yoga: Calming Music is an ideal accompaniment to your daily meditation practice. Use this music to relax and ...
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Self Compassion

Self Compassion

It’s all too easy to be extremely tough on ourselves; we need – at points – to get better at ...
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Lesson from Nature

Menstrual Cramp Relief (Binaural Beat)

Binaural Beat for Menstrual Cramp Relief. Binaural beats are auditory illusion perceived by the brain when two different tones are ...
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The Power of Gratitude for Sleep

The Power of Gratitude for Sleep

We're not always aware what blessing a good night's sleep actually is. Through mindfulness exercise, bring happiness to your life ...
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Healing Spirit Guided Meditation for Relaxation Anxiety and Depression

Healing Spirit: Guided Meditation for Relaxation, Anxiety and Depression

This guided meditation with healing voice will make you feel more relaxed. Deep relaxing New Age Zen music will take ...
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Instructions et méditation guidée [Audio]

Instructions et méditation guidée [Audio]

An audio guided meditation by Pascal Auclair, a much-appreciated teacher who immersed himself in Buddhist practice and study since 1997 ...
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best use of your time

Best Use of Your Time

To begin this Mindfulness Exercise on Use of Your Time, please bring kind awareness to- why you chose this topic- how ...
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Improve Your Inner Calm With These Mindfulness Group Exercises

Improve Your Inner Calm With These Mindfulness Group Exercises

It is quickly becoming aware to many people that mindfulness is an important part of our mental and physical health ...
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Kamala-Masters

Guided Meditation on Love and Forgiveness [Audio]

Guided meditation on love and forgiveness, by Kamala Masters: About Kamala Masters: It has long been important for me to ...
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Being Positive

Being Positive

Being positive in your life with mindfulness exercises can help you to increase the ability to distinguish between positive or ...
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The Wings To Awakening by Thanissaro Bhikkhu

The Wings to Awakening

"The Wings to Awakening: An Anthology from the Pali Canon" is the 1st organized set of teachings that the Buddha ...
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Dalai Lama Why Meditate

Dalai Lama: “Why Meditate?”

The Dalai Lama talks about the importance of meditation for day to day well-being. Meditating helps turn a moment of ...
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mindfulness exercises guided meditation 23

Mindfulness Of Breathing

Mark Coleman leads the guided mindfulness of breathing, explaining the posture and parameters of the meditation, being relaxed and alert ...
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Native American Indian Meditation

Native American Indian Meditation: Shamanic Flute Music

Devoted to create a new collection of LONG MEDITATION MUSIC videos for you to relax and enjoy in your daily ...
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Go Deeper

Go Deeper

Qoya is based on the idea through movement, we remember. We remember our essence is wise, wild and free. Using ...
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Martin Aylward

Sex, Survival and Social Drives [Audio]

A talk on sex, survival and social drives by Martin Aylward:I’m giving you a very consistent attention, or we’re endeavoring to ...
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Why Most Relationships Fail

Why Most Relationships Fail

Nurture your relationship by taking a moment of mindfulness to deal with conflict. Use conflict as an opportunity to grow ...
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Heart Meditation 3 Domains of Forgiveness

Heart Meditation: 3 Domains of Forgiveness [Audio]

Heart Meditation: 3 Domains of Forgiveness. In the Buddhist teachings, the pre-requisite to really, fully waken up our hearts is ...
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The Changing Dynamics of Families

Family dynamics have changed significantly over recent decades. Traditional family structures have started to dissolve as what we often call the “modern family” takes its place. Unlike more traditional family structures that were quite commonplace a few decades ago, the modern family is much harder to define. With softening rules about how we should structure the home and those in it, the modern family becomes whatever we wish to define it as.

Traditionally speaking, a family is often defined as “a group consisting of parents and children living together in a household.” However, the definition itself is outdated. Families don’t necessarily have children, and they don’t necessarily all live under the same roof. This freedom has eased much of the pressure that comes along with being a part of a family, but it poses unique challenges of its own. From the rise in alternative ways to be in partnership to the softening of clear roles amongst family constituents, we are still learning how to live harmoniously with one another in these more modern times.

In addition to these more commonplace ways of defining and understanding a modern family, it’s important to also consider how changes in our society and environment have affected the way families function. Some of the changes we have seen taking place over the past few decades include (but are not limited to):

  • Increased use of technology and personal devices, including amongst children
  • Increased reliance on technology
  • Movement of families into city centres
  • Changes in the ways we communicate
  • Continual access to the world outside of the family home through Internet and social media
  • Increased cost of higher education and a rise in student debt
  • Decreased privacy through Internet usage
  • A predominant shift from local to global

All of these factors influence the way we interact with family members. While modern families are in many ways more empowering for the individuals within them, it is also difficult to nourish meaningful relationships in a world that is highly connected in the virtual world and less connected fact-to-face. It might be safe to say that while the strength of our internet connection remains of top priority, human-to-human connection is set on the back burner.

All of that said, it is not impossible to achieve health and happiness amongst families, children included. As we work on increasing our awareness of the way we live and interact with the world and those around us, our sense of wellbeing and harmony within the family unit is enhanced. Becoming more mindful of our own inner landscape and of the experiences of those around us, we increase our ability to foster loving families.

How Mindfulness Benefits Children and Families

Deep connection is not often fostered enough in the modern world. Living on the surface of life through increasing engagement with social media and distractive technology, the more intimate aspects of ourselves go largely untouched. Mindfulness helps us to look inside and to increase our capacity for more authentic relating – first with ourselves and then with others.

As we increase our own capacity to be mindful of what is moving within us, our relationships begin to shift. Our own mindfulness practice sends out a ripple effect that leaves everyone within its path touched, even if only subtly. Relationships don’t change overnight, but they are undoubtedly impacted by our own willingness to look within.

This increased awareness for whatever exists in the present moment (the essence of mindfulness practice) helps to improve relationships of all varieties in a few different ways.

Mindfulness facilitates our ability to listen.

As we begin to pay greater attention to the present moment, we often find that compulsive thinking becomes more manageable. Though the mind doesn’t subside entirely, our ability to observe its habitual thought patterns and beliefs is enhanced. This is crucial for promoting healthy relationships as it intervenes with the tendency we often have of listening to respond as opposed to listening to understand. Relationships amongst family members can be challenging, but if we are able to listen non-judgmentally and compassionately, we move closer to finding a way to bridge whatever gaps divide us.

Mindfulness increases self-awareness.

Practicing mindfulness enhances our ability to be self-aware. This helps us to more clearly see when we are acting or speaking in ways that contribute to challenges rather than to solutions. As we get to know ourselves better, we are able to better manage unhealthy or destructive behaviours that are not contributing to the wellbeing of the family unit.

Mindfulness helps to regulate emotions.

Mindfulness draws us deep into our bodies and hearts, helping us to gain a clearer and broader understanding of our emotions. As humans, we are each susceptible to the wide range of human emotion, from joy and anticipation to fear and anger. Mindfulness helps us to notice when emotions are arising and facilitates our ability to more clearly see and understand what is beneath them. Are boundaries currently unclear or being crossed? Is there fear of rejection at present? What triggers our emotions is as unique as we are. As we get to know ourselves better, we learn to manage rising emotions in ways that effectively and healthily process and release them. Healthy expression of our emotions promotes healing and wellbeing in both ourselves and in the unit as a whole.

Mindfulness enhances empathy.

Compassion and non-judgment exist at the core of mindfulness practice. Through the implementation of a variety of heart-centered exercises, we foster our capacity for self-empathy. As we begin to feel this growing sense of warmth and acceptance for ourselves unconditionally, we naturally begin to extend that love outwards. We start to see ourselves in others, finding greater patience, acceptance, and understanding of the experiences of others.

Children benefit from mindfulness practice as well. Since most of our long-standing habits and behaviours are informed by our earliest years, mindfulness practice can help to promote self-awareness in children. When kids are exposed to mindfulness practice, they benefit in countless ways. Mindfulness practice promotes wellbeing in children by:

  • Increasing resilience when under stress
  • Promoting patience
  • Reducing social anxiety
  • Boosting mental health
  • Improving focus and cognitive control
  • Improving emotional regulation
  • Enhancing self-control and managing impulses

Children soak things up readily, even absorbing the subtlest of energies. As parents and caregivers, it is important to lead by example and to explore mindfulness as a personal practice. Mindfulness training can also be of great benefit when we wish to work with children, offering us the tools and skills to powerfully and effectively bring mindfulness into their lives.

Mindfulness Exercises for Kids and Parents

There are countless ways to help children understand what it means to be mindful. The best practice in any moment will depend on the child’s unique make-up, their age, and the present state of reality. The following are some introductory practices that can be introduced to children of all ages.

1. Breath awareness

Drawing awareness to the breath is a prime place to begin as it is a foundation of most mindfulness practices. Whether in moments when the child is already feeling calm or when he or she is overwhelmed by emotions, guide the child to pay attention to their breath for ten full cycles. You might help them to focus by encouraging them to silently repeat the words “inhaling” and “exhaling” each time their breath switches directions.

2. Mindful eating

To help promote healthy eating patterns amongst children, it can be beneficial to guide them through a simple mindful eating exercise. Start with one small piece of food and then repeat the exercise with a different food item. Guide them to first observe the piece of food with their senses of sight, sound, touch, and smell, one sense at a time. Then, guide them to place the object in their mouths and to chew it very slowly. Have them close their eyes as they pay attention to the taste and texture of the food and then to the feel of it as they swallow. Ask them if they can share a bit about their experience of eating this way.

3. Nature observation

Help them to take a break from screens and other modes of distraction by getting outside. Take a walk outdoors somewhere, whether through a forest, a park, or around a city block lined with trees. As you move through this natural environment, inquire with your child about the different things they notice. Help them to safely explore the world through their five senses. What do they see? What can they smell? How do things feel in their hands? What sounds do they notice? Ask them to point out where they observe life happening, helping them to expand their awareness of where energy and movement are present.

Mindfulness Practices for Families

Families who practice mindfulness together do well together. While many mindfulness practices are personal explorations, they can also be exercises that help to improve communication and closeness amongst family members. The following are a few exercises to practice together.

1. Offline time

Getting offline is a simple and powerful practice that will help both parents and children to be more content with and tuned into the present moment. Try to set aside some time daily to be without devices of any sort. When practiced just before bedtime, this exercise can help to promote a deep and restorative sleep.

Sometimes, you might sit in the same room, each family member choosing to read, write, draw, meditate, or reflect. Other times, family members might opt for solitude. Allow this practice to be natural by honouring the needs of each family member in each moment. The only rule: no connection to the world outside of the physical reality you are presently in.

2. Gratitude practice

Increase awareness of the abundance and blessings in life by going around the table at dinner and having each family member share what they are grateful for. Each person can share something they are thankful for in the present moment or something they enjoyed earlier in the day. As we increase our awareness of the blessings that exist around us, our happiness increases and we start to find that life gets brighter and more abundant.

3. Mindful communication

The most challenging times to be mindful is when conflict arises. In a family unit, disagreements are inevitable but how we manage them is within our hands (and within our hearts). When conflict comes up, invite everyone involved to take thirty to sixty seconds to close their eyes and tune into their hearts. Guiding the mind into the body and into the heart space can help us to then communicate more clearly and compassionately. In addition to this practice, mindful listening helps all parties to feel heard and understood. See if you can allow five minutes for each family member involved to speak about their experience of the situation at hand without anyone else following up with a counterargument. Allow each party involved to speak their feelings without being made wrong.

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