Practicing Mindfulness Meditation for Big Feelings

Managing big emotions like sadness, anger or fear can be hard for children (and for adults!). Luckily, we can use mindfulness techniques like yoga and meditation to help us regulate our emotions and deal with them in a healthy way. The National Center for Complementary and Integrative Health says that about 1.6% of children in the US use meditation, which has been shown to help increase attentiveness, self-control and empathy while reducing hyperactivity and emotional outburst.

Luckily, there are many accessible resources explaining how to utilize mindfulness and meditation with children. Here are some of them to get you started!

Books:

These are all books you can read with your child to learn mindfulness and meditation practices.


Kid Friendly Mindfulness Apps!

There are many meditation- and mindfulness-focused apps for mobile phones and tablets. They all offer some free children’s meditations, although many require a subscription to access their full library.

  • Calm has a library of children’s meditations split by age group (ages 3-4, 5-6 7-10, 11-13 and 14-17). The sessions include age-appropriate introductions to mindfulness as well as breathing exercises and relaxation sessions for sleep. These are only accessible with a subscription, but they offer a free trial.
  • Headspace offers meditations for children across multiple themes including focus, kindness, and calm. Like the Calm app, these are accessible with a subscription, but they also offer a free trial.
  • Wellbeyond is a children’s-specific meditation app. Five meditations are available for free, and nine more are available for purchase.
  • Insight Timer is a free meditation app that offers many meditations for children and teens. We like this one, which is all about emotions, and this one for bedtime!

Hopefully some of these resources are useful to you. Which one is your favorite? Do you have other meditation or mindfulness resources that you use? Let us know in the comments below!

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