There has been increased interest and research on the benefits of mindfulness and meditation strategies for both adults and children in recent years. Mindfulness encourages people to be intentionally present with their experiences while suspending judgment and being open and accepting to what is happening in the present moment. Achieving this state can help us calm down and allow us to experience relaxation (Kabat-Zinn, 2013, p. lx). Mindfulness based practices are now incorporated in many school environments with the goal of helping children to increase compassion, kindness, and emotional regulation. You may be wondering how you can support your children with using mindfulness at home as a strategy for relaxation and enhancing self-regulation.
Here are some ideas on how to get started. The list below includes a few of the resources that I have used in my sessions with clients. There are many additional resources available!
“Peaceful Piggy Meditation” by Kerry MacLean (picture book)
“Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents)” by Snel (includes an audio CD)
"The Relaxation and Stress Reduction Workbook for Kids" by Shapiro & Sprague (includes both stress reduction and mindfulness interventions for parents and kids to do together)
Free Child-Friendly Apps:
*Because kids are always more eager to practice a new skill when there is an app for that!
Breathe, Think, Do with Sesame: Interactive and ideal for ages 4-7.
Settle Your Glitter: Simple to use and great for practicing deep breathing!
Stop, Breathe, and Think Kids: Requires a parent email to activate. Includes guided meditations for children.
Headspace: Includes short (1-3 minute) meditations. Some of the features require a paid subscription.
Calm: Better for older children and adults. Includes several free meditations, and timed unguided meditations. Additional meditations are available for purchase.
Want to learn more about mindfulness? We are fortunate to have the Center for Healthy Minds as a resource here in Madison. Check out their research and upcoming events on their website.
Sara Kind-Michels, MS, LPC, LMFT
Do you have a comment or question about a blog post? If so, I would love to connect with you. Send me an email: firstname.lastname@example.org, or give me a call: (608) 886-9595.