Meditation for kids

meditation for kids

The long espoused benefits of meditation, have now been proven by neuroscience and endorsed by medical professionals.

No longer viewed as a discipline purely for hippies and religious types, meditation has gone mainstream.

As one of my primary self-care passions – I’m quietly excited that my children are now choosing to join me for regular meditation.

Many of you have asked how I got them into meditation practice to begin with and if I would share the process.


It all began with simple curiosity….

Meditation for kids

My daughters have been persistently interrupting my morning meditation practice for the past year.

Wondering why I was always sitting on the floor with my eyes closed they soon insisted asked, if they could join me.

Focus on the simple art of breathing

We began by regularly spending time focused on our breathing. (Something that 90 percent of us are apparently doing wrong).

Sitting down and concentrating on your breathing is a simple way to begin meditation and something that can be easily mastered by all!

Guided meditations for short periods of time

The first few times we had a go at formal meditation – there was a lot of giggling, eye squinting and poking each other.

I set the scene by laying down a blanket on the floor and lighting some candles.  For whatever reason, they soon settled into taking things more seriously.

We always do guided meditations – lead by myself, or with the help of youtube.

A quick search under ‘meditation for kids’ or ‘5 minute meditations for kids’ will yield a plethora of results.

Ground rules and expectations

The only rule we have for practicing meditation, is that participation is voluntary.

No one is required to join in, but if they choose to- they agree to sit still for the duration of our time together.

The first few weeks, we started with just two minutes.  These days, we meditate for five minutes (sometimes twice daily), along with the occasional 10 minute session.

Encouraging their use of imagination and creativity

Our most enjoyable sessions involve imagining the sun on our faces, or that we are part of the sun, the stars or the sky.

Visualising bubbles is also a favourite –  counting them, popping them or focusing on the way it might feel to be a bubble floating on the breeze.

We also take imaginary trips – to the beach, a park, or a favourite ‘secret spot’.

We have taken some thrilling adventures together via meditation and what never fails to impress – is how beautifully curious and creative kids can be.

Feedback and encouragement

At the end of our practice, I ask my girls individually, if they would like to share, how the experience was for them.

Sometimes they report that nothing happened. Other times they tell me a story about how they imagined they were a giant bubble or a mermaid swimming in the ocean.

Often, they remark that they don’t know what happened, other than ‘it felt good’!

White space and ritual

I hope that one day, my girls will be able to draw on some of these skills when they are alone and in need of a little extra peace.

For now, meditation is fast becoming another one of our favourite rituals.

A time for them to sit still, relax and focus on themselves.

A precious opportunity for us to be together – without an agenda.


Big Love,
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  1. Dorothy says

    Love this, Kirri! I’d love to encourage my kids to meditate, but I need to do it regularly myself first. Thanks for the tips.

  2. says

    I loved this post Kirri – I would also love this to be part of school curriculum one day…imagine 5 mins before school starts in the classrooms? Possible? Maybe :) xx

  3. says

    Beautiful! You sound like such a patient mama, making it easy for them to show interest and try with your unconditional support and acceptance.

  4. says

    Love this Kirri! So beautiful and I have no doubt they will draw on this mindfulness and stillness as they grow older and thank you for it. I do breathing and very short (couple minutes) guided visualization with my three year old (almost four) when she wants to (usually she asks for it before bed). For us, it began as a way to slow and calm down before bed time xx

  5. says

    What a beautiful thing to do together with your girls. There’s always something precious about seeing young children do meditation. That sense of peace and tranquility, it’s invaluable. x

  6. says

    Amazing that you’ve pulled that off. Never got near that with my girls, or myself for that matter but I have got a similar sensation from one of those flotation chambers. I find those super relaxing

  7. says

    Our school has the kids meditate each day for a couple minutes which I was really impressed about.
    So far our family meditation has consisted of the breathing awareness kind. It’s great to know there are some guided meditation options for kids that are easily accessible. We’ll definitely give them a go. Great post Kirri. Bren x

  8. says

    You know what. We de-stress by adding loud music to our surroundings and dance it out but it would be lovely to do a calming meditation once in a while. It would be a nice addition to their bed time routine I think. Wonderful advice, love it!

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