MEDITATION FOR KIDS
Calm minds, happy children
Short, playful practices that help children slow down, breathe and feel settled. No experience needed, and two minutes is enough.
Breathe with the balloon
Watch the balloon. Breathe in through your nose as it grows, and breathe out through your mouth as it shrinks. Try five slow breaths together.
Square breathing: breathe, hold, breathe, hold
For children aged six and up. Follow the dot around the square. Breathe in as it climbs, hold gently as it crosses the top, breathe out as it comes down, and hold again along the bottom. Each side takes four seconds. Go round three times.
Holding should feel easy, never a strain. For younger children, count to two or three for each side. If your child feels dizzy or uncomfortable, stop and breathe normally.
Six practices to try at home
Read the steps aloud in a soft voice and do each one with your child.
Balloon breathing
Ages 3 and up · 2 minutes
- Sit comfortably and put both hands on your tummy.
- Breathe in slowly through your nose and feel your tummy grow like a balloon.
- Breathe out slowly through your mouth and feel the balloon go down.
- Repeat five times.
Teddy on the tummy
Ages 3 and up · 3 minutes
- Lie on your back and place a soft toy on your tummy.
- Breathe in and watch teddy rise.
- Breathe out and watch teddy sink.
- Rock teddy to sleep with ten slow breaths.
Five-finger breathing
Ages 5 and up · 2 minutes
- Hold one hand up like a star.
- With a finger of the other hand, trace up your thumb as you breathe in.
- Trace down the other side as you breathe out.
- Carry on for all five fingers, then swap hands.
The listening game
Ages 4 and up · 2 minutes
- Sit still and close your eyes.
- Listen for one minute. How many different sounds can you hear?
- Open your eyes and count them on your fingers.
- Which sound was the quietest?
Melting ice cream
Ages 6 and up · 5 minutes
- Lie down and squeeze your whole body tight, like frozen ice cream.
- Hold for three seconds.
- Now let go slowly, from your toes up to your face, as if you are melting in the sun.
- Rest and breathe softly for one minute.
Three good things
Ages 5 and up · bedtime
- Lie in bed and take three slow breaths.
- Think of one thing today that made you smile.
- Think of one person who was kind to you.
- Think of one thing you are looking forward to tomorrow.
Tips for parents
- Keep it short. One or two minutes a day works better than a long session once a week.
- Pick a regular moment, such as after school or just before bed.
- Do it with your child, not to your child.
- Never use quiet time as a punishment.
- If your child giggles or wriggles, that is fine. Smile and try again tomorrow.
These are general wellbeing activities. Review by our expert panel is pending. They do not replace advice from your child’s doctor.