Fun ways to help your child with mindfulness

Find the rainbow

Sit with your child and ask them to find one or two items in the room that represents each colour of the rainbow.

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A lovely exercise that encourages attention and awareness is asking your child to take a minute to notice their surroundings and to then identify and share:

• 5 things they can see
• 4 things they can hear
• 3 things they can smell
• 2 things they can feel with touch
• 1 good thing about themselves

You can discuss each item with them, asking questions and giving them a chance to explain themselves.

Slow things down

Take a walk with your child around the house or garden. The idea is to do this very slowly. With each step you take, make a point of noticing something new. Perhaps the colour of the carpet, a new plant in the corner and the shape of its leaves, the temperature of the floor beneath your feet, run your hand along the wall and feel if it’s smooth or not. Make sure to spend time noticing small things.

You can decide to discuss things you notice during the activity, or afterwards. It’s a great way to develop your child’s concentration skills.

Inhale, Exhale

Sit with your child in your lap. Make sure that their back is pressing against your stomach. You’re going to breathe in and out together. Ask your child to close their eyes and tell them to notice how your tummy presses against their back as you breathe in and how it moves away from them as you both breathe out.

Another way to do this exercise is to sit back-to-back, noticing each other’s backs moving with every inhale and exhale. The concentration that your child will need to use, helps to keep them engaged and focused.

Shhhh listen closely

It’s time to really open up those ears. Get our child to close their eyes (or not), and ask them to name a sound that is close to them like footsteps, the ceiling fan or tv. Then ask them to identify a sound that is far away from them like traffic, neighbours or birds outside.

It’s a fun way to pinpoint what is going on in the world around them.

These exercises may seem simple, but getting your child to be aware and notice things around them can be a powerful tool in growing and developing mindfulness.

These are suggestions only and are in no way medical treatments for stress and anxiety. In light of the latest government directive, please follow all recommended hygiene and social distancing advice outside of the safety of your home.