• You are here:
  • Home »

Mindfulness Exercises For Kids & Families

Search From 2,000 Free Mindfulness Exercises

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

Mindfulness Exercise on Lessons From Nature

Vision

Matthew Brensilver talks about Vision. Seeing is feeling. Visual feeling is one part of mindfulness that can be very useful, ...
Read More
Angel Meditation

Angel Meditation

With free online worksheet, the Angel Meditation helps brings about peace, healing, guidance, love, and cleanses the body and environment ...
Read More
Lesson from Nature

Nature: Autumn Forest

Nature Sounds: Autumn Forest. Rustling dry leaves and strong winds perform their ceremony before you. The winds are chilling a ...
Read More
How Forcing Positivity Can Create Despair

How Forcing Positivity Can Create Despair

I do have concerns about the over arching societal messaging that we are hearing, which is that we should focus ...
Read More
Why Awe is Such an Important Emotion

Why Awe Is Such an Important Emotion

A detailed explanation of the science behind the emotion of awe, the way it is expressed as well as the ...
Read More
Preparing for Dying

Preparing for Dying

According to Buddhist teacher Frank Ostaseski, dying is more about relationship than medicine. This relationship includes mastery, meaning, and mystery ...
Read More
Why You Need An Early Night [Video]

Why You Need An Early Night [Video]

Lack of good sleep and exhaustion affect our lives more than we can imagine. Watch why getting an early night's ...
Read More
Morning Yoga Workout Better Than The Gym Strength And Stretch

Morning Yoga Workout ♥ Better Than The Gym | Strength & Stretch

This 15-minute morning yoga workout will make every cell in your body wake up! These cardio, strength, and stretch exercises ...
Read More
Mindfulness in Business Panel

Mindfulness in Business Panel

4 experts of different fields in the business industry talk about bringing mindfulness into business & how it can help ...
Read More
Emotional Awareness Meditation

Emotional Awareness Meditation

Dealing with uncomfortable emotional states can be challenging. This emotional awareness meditation will help you increase mindfulness, resilience and calm ...
Read More
Flowering of Compassion

You Are Not Your Fault

Wes Nisker talks about the topic You Are Not Your Fault. Wes explains that our existence is no accident, that ...
Read More
mindfulness of breathing

Mindfulness of Breathing

Mindfulness of breathing allows you to feel grounded and leave the stress and anxiety behind. Explore best mindfulness practices to ...
Read More
Achaan Sucitto

Building Mindfulness [Audio]

Building Mindfulness, by Achaan Sucitto:We cultivate ___ mindfulness. We need to remember mindfulness never stands alone. It has support as ...
Read More
Bhikkhu Analayo

Exploring the Four Satipatthanas [Audio]

Exploring the Four Satipatthanas, by Bhikkhu Analayo:We are aware of the body in the sitting posture. And we allow the mind to ...
Read More
Compassion With Attunement

Compassion With Attunement

Frank Ostaseski leads a meditation centering on compassion and attunement. He says compassion is an attunement to exactly where you ...
Read More
8 Meditation Scripts for Stress

8 Meditation Scripts for Stress

8 Mindfulness Exercises for Love and Compassion. Where we come into greater resonance with this powerful force of love that ...
Read More
How to Be More Mindful

How to Be More Mindful

What is “mindfulness”? Can you be more mindful – more alive, centered, peaceful and connected to the moment? Here are ...
Read More
what really changes your view on things

What Really Changes Your View on Things

To begin this Mindfulness Exercise on Changing Views, please bring kind awareness to- why you chose this topic- how your belly, ...
Read More
Working with Transforming Judgment Mind

Working with Transforming Judgment Mind

Donald Rothberg talks about working with transforming judgment mind. It talks about daily life and limiting factors and sometimes unconscious ...
Read More
Sleep Meditation Fall Asleep Bedtime Zen

Sleep Meditation – Fall Asleep – Bedtime Zen

This guided bedtime sleep meditation will induce a deep state of relaxation so you can fall asleep fast. Awaken in ...
Read More
Ajai Alai Mantra for Being In Your Power And to Develop Radiant Body

Ajai Alai | Mantra for Being In Your Power & to Develop Radiant Body

Meditate, chant and sing along with this beautiful Ajai Alai mantra that shifts your vibration to help you regain your ...
Read More
defining your meaning of success

Defining Your Meaning of Success

To begin this Mindfulness Exercise on Meaning of Success, please bring kind awareness to- why you chose this topic- how ...
Read More
Gratitude Practice

Gratitude Practice

Practicing gratitude is an excellent way to incorporate mindfulness into our daily lives. Click here for a free Gratitude Practice ...
Read More
feeling attraction to others

Feeling Attraction to Others

To begin this Mindfulness Exercise on Feeling Attraction, please bring kind awareness to- why you chose this topic- how your belly, ...
Read More
Trying is Succeeding

Trying Is Succeeding

A short yet meaningful video on how a health challenge prompted two friends to find ways to overcome it together ...
Read More
Filling Your Cup – Meditation

Filling Your Cup – Meditation

Do you think you feel empty and forgotten to appreciate things in your life? You can always come to this ...
Read More
Guided Meditation on Dukkha with Ayya Khema [Video]

Guided Meditation on Dukkha (stress) with Ayya Khema [Video]

Published on Oct 7, 2014This is a guided meditation with Buddhist nun Ayya Khema on how to investigate the nature ...
Read More
Dwelling With The Divine [Audio]

Dwelling With The Divine [Audio]

Feeling from that flow of the generations of the ancestors and the lineage of awakening in all manner of ways, ...
Read More
OM Mantra Chanting 8 Hours 432Hz

OM Mantra Chanting | 8 Hours | 432Hz

Let the powerful vibrations of the Universe take you over with OM Mantra chanting. Enjoy 8 hours of these sounds ...
Read More
Nature of Awareness

What Are We Doing Here?

Ajahn shares wisdom about how the Buddhist teachings of enlightenment have a purpose in the world. Much about our own ...
Read More
Opening the Third Eye Chakra Music Pineal Gland Activation Awaken With Binaural Beats

Opening the Third Eye Chakra Music: Pineal Gland Activation With Binaural Beats

Open and activate your third eye, otherwise known as the pineal gland, through meditation by listening to this chakra music ...
Read More
mindfulness exercises guided meditation 9, Compassionate Body Scan

Compassionate Body Scan

Kristin Neff leads a meditation called the Compassionate Body Scan. It takes about 20 minutes to complete. Start with getting ...
Read More
Nature of Awareness

Sacred Fertilizer

Sacred Fertilizer- sometimes we need a powerful dose of challenges, tribulations, crisis such as loss of loved ones or unbearable ...
Read More
mindful parenting

Mindful Parenting

To begin this Mindfulness Exercise on Parenting, please bring kind awareness to- why you chose this topic- how your belly, ...
Read More
The Rhythm Of The Breath Flowing Through The Body

The Rhythm Of The Breath Flowing Through The Body

Rhythm of the Breath Flowing through the Body. With this meditation, you'll become attuned and comfortable in following the natural ...
Read More
A meditation on joy

A meditation on joy [Audio]

A meditation on joy, by Zohar Lavie:About Zohar Lavie:Zohar has been practicing meditation since 1995. She is particularly interested in ...
Read More
Simple Mindfulness Strategy Take 5

Simple Mindfulness Strategy – Take 5

If you are looking to be mindful in your life, then you have to understand this. Learn this simple mindfulness ...
Read More
Being Assertive Without Harming

Being Assertive Without Harming

How can you be assertive in the workplace in a mindful way? Learn how to be assertive without harming the ...
Read More
Is There Too Much On Your Plate [Video]

Is There Too Much On Your Plate? [Video]

Feeling overwhelmed and stressed – having too much “stuff” on your plate? Be empowered & determined so you can take ...
Read More
Let Your Lovelight Shine

Let Your Lovelight Shine

Qoya is based on the idea through movement, we remember. We remember our essence is wise, wild and free. Using ...
Read More
Love, Loss and Symbolic Death

Love, Loss and Symbolic Death

"If the love object is divine perfection, then one's own self is elevated by joining one's destiny to it... All ...
Read More
What Is Mindfulness Based Stress Reduction?

What Is Mindfulness Based Stress Reduction?

Since 1979, thousands of people have flocked to an eight-week course called Mindfulness Based Stress Reduction (also known as MBSR) ...
Read More
Mindfulness for holiday stress

Many Kinds of Thoughts

Shaila Catherine talks about Many Kinds of Thoughts. A liberated one will think what he wishes to and will not ...
Read More
Reducing Depression With Someone Else's Love

Reducing Depression With Someone Else’s Love

Reducing Depression with Someone Else's Love. This meditation makes use of visualizing a person of with great love for you ...
Read More
Letting life be, Just as it is

Letting Life Be, Just As It Is

Tara Brach leads a guided body scan meditation about Letting Life Be Just As It Is. Sense sounds not just ...
Read More

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.

Browse More Categories

>