5 Ways To Help Kids To Practice Mindfulness..



Mindfulness. It suggests that the mind is fully focusing on what’s happening, to what you’re doing, to the space you’re moving in. That might seem important, except for the irritating fact that we so often change direction from the matter at hand. Our mind usually fly, then we lose touch with our body, and pretty soon we take interest in delusional thoughts about something that just happened.

The theory of mindfulness is related to the concept of memory or remembering. In the Sanskrit language of Ayurveda and Yoga, the word smrti is used for this. The expanded meaning of smrti is memory, mindfulness, awareness, intentness, one-pointedness, recollection, remembrance, reflection, and presence of mind, leading to rumination.

Mindfulness is simply awareness. Nothing more. Nothing less. Being fully prompt and aware of your actions, thoughts, and feelings. It may seem too simple, but with practice, mindfulness can help you calmness your nerves, see challenges in a new way, tap into your creativity, and improve the response to stress.

When we are going to teach mindfulness to kids, we equate them with tools of building self-esteem, manageing stress, and skillfully approaching the challenges.

Mindfulness and Ayurveda

One of the primary textbooks of Ayurveda, the Charaka Samhita, tells us both the causes of suffering and the means to prevent suffering. Suffering is caused by “mistakes of the intellect, overuse of the senses, and a lack of mindfulness.” The prevention of suffering comes by “avoiding intellectual errors, by the calmness of our senses, and by being mindful.” Especially we are advised to practice the mindful of proper time and place along with Karmic law of cause and effect.

For example, let’s say we always have a large dinner at 9 pm but have inconvenient sleep through out night. If we practice mindfulness of how our dinner (cause) affects our sleep (effect), we will make the connection that our timing for dinner was too close to bedtime. If we are not practicing mindfulness, we eat late night dinners out of habit and simply complain that we are not sleeping well.

Another example let’s take the action (karma) of eating dinner while driving (improper place and time) that causes the effect of indigestion (suffering). A bit of mindfulness will help us see our mistake. Ayurveda says all kinds of advice as to proper time, place, and actions, but we make our own judgment, moderation, and mindfulness that we put that sayings to the test and find our own path.


  • Observing your life by knowing how everything is happening.
  • Allowing every feelings to exist without letting them drive your actions
  • Accepting the current situation without judgment
  • Noticing thoughts as they arise without the need to buy into them
  • Taking action based on your determination, not on old habits or short term convenience….
  • Accepting where you are but okay with not settling for it

Why kids need mindfulness…

  • Increased self esteem
  • Decreased worry
  • Improved emotion regulation
  • Improvements in social skills
  • Improved concentration
  • Better mood
  • Increased body image
  • Better decision making

Mindfulness how It help kids??

Suffering comes at us from the moment we are introduced to the world. Infants get hungry and stale. Toddlers encounter with language and self-control. And children develop through adolescence to become teenagers, life grows ever more complicated. Developing relations, changing schools and exercising independence — the very stuff of growing up — naturally creates stressed situations for every child. 

At each developmental stage, mindfulness is a useful tool for reducing stress and promoting happiness. Mindfulness — a simple technique that concentrates on paying attention to the present moment in an acceptable and nonjudgmental manner — has emerged as a best mainstream practice now a days. It is being taught to everyone at corporations, athletes in the locker room, and increasingly, to children in the home and in school.

How to make kids to practice mindfulness

There are interesting ways to teach kids mindfulness some are listed below..

Mindful Posing

One of the easy way for kids to practice mindfulness is through body poses. To make your kids excited, tell them that doing fun poses can make them feel strong, brave, and happy.

Take the kids somewhere quiet and familiar, a place they feel safe. Next, make them to try one of the following poses:

  • The Superman: this pose is practiced by standing with feet just wider than the hips, fists clenched, and arms reached out to the sky, stretching the body to a possible height.
  • The Wonder Woman: this pose is practiced by standing tall with legs wider than hip-width apart and hands or fists placed on the hips

Ask the kids how they are feeling after a few rounds of trying either of these things. You may be amazed.

  1. Listen to the bell

An easy way for kids to practice mindfulness is by paying attention to what they are hearing. You can use a singing bowl, a bell, a set of chimes or a phone app that creates sounds on it. Tell your children that you are going to make the sound, and they should listen carefully until you can no longer hear the sound (which is usually 30 seconds to a 1 min.).

Smell the Roses

Scent is a great way to help kids become more concentrative of the here-and-now. An easy way to engage their sense of smell is to give them something aromatic, like a flower or an orange peel.

Tell them to close their eyes and concentrate on what they smell. Spend a few min. just paying attention to the scent. Then ask them a simple questions like, “What do they think of that smell?”

Helping kids become more aware of their sense of smell can remind them to literally stop and smell the roses!

  1. Teaching STOP Mindfulness:

Teach kids the core things of mindfulness through the acronym 

STOPStop, Take a breath, Observe, and Proceed

Stop for just a moment. Don’t move. Get yourself the gift of brief reflection.

Take a breathe in and out. Track your breath. Sense the chest rising and falling.

Observe the senses your body. Observe the speculations going in your mind. Appreciate that the thoughts are not facts and get a sense of where you are in this moment.

Proceed mindfully with kindness in a way that feels right to you and is consistent with your values.

  1. Golden milk

Unwind the kid with a cup of Golden Milk. Find the golden hour during the day or night and relax with a comforting, nourishing cup of Golden Milk. An Ayurvedic liturgy dating back hundreds of years, Golden Milk is a beverage of warm milk blended with turmeric and other herbs that benefits mind, body and soul.

How Mindfulness Benefits a Growth Mindset

Practicing mindfulness techniques can help children change their mindset from a FIXED mindset to a GROWTH mindset.

First, mindfulness will help children feel empowered, so they can learn to try new things and take more risks.

Second, using mindfulness techniques like deep breathing and tensing and relaxing the muscles will help children overcome anxiety when they make mistakes.

Third, by promoting self-love and self-compassion, mindfulness activities will help children overcome negative self-talk


Benefits of mindfulness

  • It sets the mind free.
  • Mindfulness grounds you.
  • It enhances focus.
  • It doesn’t involve any religion.
  • Mindfulness helps in developing empathy and self-awareness.
  • It helps in creating a creative mindset.
  • It boosts the sense of your well-being.
  • Mindfulness promotes overall best physical health.
  • It’s good thing for mental health maintenance.
  • Mindfulness equips you to have self-control in hard situations.


  • Without an ability to control their attention and their behaviour, kids can fall behind in class, act out, and accrue violations leads to punishment or medication.
  • Mindfulness meditation will provide a viable alternative to these responses.
  • Through mindfulness practice, students will be able to strengthen their executive functioning capabilities, leading a better attentional and behavioural control.
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About author
Deep Thacker is an BAMS (Bachelor of Ayurveda, Medicine and Surgery) Undergraduate in Rajiv Gandhi University of Health sciences. Deep has published many articles on health and aims to provide the public with the information they need to know for their health decisions.
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