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Mindfulness for Kids: Simple Practices for Calm and Focus

With busy school schedules, social pressures, and screen time, it’s easy for kids to become overstimulated. That’s where mindfulness comes in—a powerful yet simple way to help children find calm, improve focus, and build emotional resilience.


Mindfulness doesn’t have to mean sitting still for long periods. In fact, short, fun, and age-appropriate practices can make a big impact on your child’s ability to manage stress, focus better in school, and navigate big emotions. Here’s what mindfulness is all about and how you can easily introduce it at home.


What Is Mindfulness?

Mindfulness is the practice of paying attention to the present moment—on purpose and without judgment. For kids, this means noticing how they feel, what they’re doing, and what’s happening around them right now.

Practising mindfulness helps children:

  • Recognise and name their emotions

  • Stay focused on tasks

  • React calmly instead of impulsively

  • Develop empathy and self-awareness

And the best part? You don’t need any special tools or training. Just a few quiet minutes a day can go a long way.


Benefits of Mindfulness for Children

✔️ Improved concentration and attention

✔️ Better emotional regulation and fewer meltdowns

✔️ Reduced anxiety and stress

✔️ Increased self-awareness and empathy

✔️ Better sleep and more relaxed behaviour

Mindfulness builds important lifelong skills for emotional health and learning success.


Simple Mindfulness Practices for Kids

1. Belly Breathing

Belly breathing (also called balloon breathing) is a great way to calm the body and mind.

How to do it:

  • Have your child lie down or sit comfortably.

  • Ask them to place one hand on their tummy.

  • Take a slow breath in through the nose for 3 counts—feel the belly rise.

  • Breathe out slowly through the mouth for 4 counts—feel the belly fall.

  • Repeat for 5–10 breaths.


2. Five Senses Check-In

This quick activity helps kids ground themselves in the present moment using their senses.

Ask your child to notice:

  • 5 things they can see

  • 4 things they can touch

  • 3 things they can hear

  • 2 things they can smell

  • 1 thing they can taste


3. Mindful Jar (Glitter Jar)

This visual tool teaches kids about settling the mind.

How to make it:

  • Fill a clear jar or bottle with water, glitter glue, and a bit of glitter.

  • Shake it up and watch the glitter swirl.

  • Ask your child to imagine the glitter is their thoughts when they feel upset or busy.

  • Watch together as the glitter settles—and talk about how their mind can settle too.


4. Mindful Listening

This helps children focus attention and appreciate quiet moments.

How to do it:

  • Ring a bell or play a calming sound.

  • Ask your child to close their eyes and listen until they can no longer hear it.

  • Afterwards, ask what they noticed—was it loud or soft, long or short?


Tips for Teaching Mindfulness at Home

  • Keep it short and playful – For younger kids, start with just 1–2 minutes. Make it fun and low-pressure.

  • Be consistent – A few minutes every day is better than 20 minutes once a week. Try it after school or before bed.

  • Model it yourself – Children learn best by example. Try breathing exercises or short pauses together.

  • Don’t force it – Mindfulness should feel safe and enjoyable, not like a chore.


Mindfulness offers kids a simple yet powerful way to calm their minds, stay focused, and handle their emotions with confidence. By building small, mindful moments into your daily routine, you’re helping your child develop the tools they need to thrive—both in and out of the classroom.



We invite you to book a free trial class at one of our learning centres to see the programs in action and experience the benefits for your child.



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About the author

Hi there, my name is Clifford and I am the founder and CEO of Babington...


I apologize if you are reading this article in Chinese, as I used auto-translate to translate it from English! Unfortunately, I can't read or write Chinese despite being in Hong Kong since 2009. I am very much a family man and spend most of my time with my wife, our toddler and our ginormous labrador called Archie! I am originally from the UK and am passionate about education and children. I have a master's degree in education and am, unfortunately, I am a doctorate in education dropout. I hope to one day resume my doctorate!


 
 
 

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