Parents should practice meditation themselves and allow children to observe, as this modeling fosters natural interest and adoption rather than forcing participation.
Do not force children to engage in mindfulness or meditation, as this can create resistance and lead to permanent rejection of the practice.
Engage children with fun, developmentally appropriate games that teach self-regulatory skills and values, often without needing to use the terms “mindfulness” or “meditation.”
Have children lie on their backs with a small stuffed animal on their belly, explaining that their breath gently rocks the “tired monkey” to sleep, helping them notice their breath and settle into the present moment.
When a child (or parent) is upset, use a snow globe or glitter ball to visually represent a busy mind, then co-regulate by watching the glitter settle while focusing on breathing.
Cultivate your own consistent meditation practice to gain a visceral understanding of its benefits, which will intuitively guide your interactions and teaching with your children.
A strong personal meditation practice helps parents become more present and responsive to their children’s signals, knowing when to offer instruction and when to let go of expectations.
Organize small groups of local parents or families to engage in mindfulness activities together, making it a shared community endeavor rather than solely a family responsibility.
For mindfulness programs in educational settings, prioritize well-trained teachers who are practitioners themselves, understand the theory, and can teach with the same rigor as other academic subjects.
When introducing mindfulness, especially in schools, clearly explain that it is a secular practice focused on innate human capacities and the human mind, not a religious or metaphysical teaching.
If involved in teaching or promoting mindfulness, be conscious of the tension between altruistic desires to share benefits and careerist motivations, striving for balance and authentic practice.
Make mindfulness enjoyable for children by including active, playful activities like singing, outdoor exploration, and creative projects, alongside quiet, sedentary practices.
When children express deep insights or questions about their meditative experiences, validate their curiosity and share that these are universal questions, fostering connection and continued exploration.
As a first step in addressing health problems, consider removing processed ingredients, sugar, and white flour from your diet.
If initial attempts at formal, seated meditation are challenging due to anxiety, explore listening to guided meditation tapes or audio programs.
For older children, use activities like rolling balls back and forth while quickly describing what’s going on in their mind and body to enhance self-awareness.
Adapt classical meditation practices like counting breaths into simple, fun, and developmentally appropriate activities for children.