3 Meditation Exercises to Help You and Your Child Stay Mindful

Begin your day on a positive note with these meditation exercises you can do with your children.

December 5, 2017
breathe-like-a-bear-meditation-1000.jpg
Hilary Murphy Photography

Adapted from Kira’s children’s book Breathe Like a Bear: 30 Mindful Moments for Kids to Feel Calm and Focused Anytime, Anywhere

Are you a parent trying to juggle your work schedule and your child’s schedule, all while making plans for the holiday season? If so, I am positive that you are already exhausted, and it’s just beginning. That is why I’m sharing three meditation exercises from my children’s book, Breathe Like a Bear: 30 Mindful Moments for Kids to Feel Calm and Focused Anytime, Anywhere, to help you and your child stay calm and focus. 

These exercises can be done at any time, but try starting your day with positive affirmations and a little mindfulness. Bonus, meditating with your children can be a fun bonding experience! 

More: 17 Positive Habits That Will Change Your Life

Candle breath meditation
Anni Betts
1
To Stay Calm: Candle Breath

Imagine you’re holding a candle. 
Take a long breathe in, and slooowly blow 
the air out toward your candle. 

You wan to make your candle flame wiggle, but…
DON’T BLOW IT OUT!

Long breathe in, Slooow breath out.
Long breathe in, Slooow breath out.
Long breathe in… now blow your candle out! 
Aaahhh…

More: How to Make Learning About the Human Body Fun for Kids

Bumblebees
Anni Betts
2
To Focus: Be a Bumblebee

Sit up tall as you can, and let’s be bumblebees!

Make bumble wings by sticking your elbows out to the sides.

Wiggle your wings all around, and flap them up and down. 

Take a big breath in, and buzzzzzzz as you let it out. Make the buzzzzzzz last as long as you can!

Now make big circles in the air with your bumblebee wings. Make circles one way, and then make circles the other way. 

Take a big breath in, and buzzzzzzz as you let it out. 

Now shake out your wings, take another long breath in, and let it all the way out! 

More: Chef Gino’s Rules for Cooking with Kids

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Positive affirmations
Anni Betts
3
To Begin Your Day on a Positive Note: Today I’m Going to Be…

Take a long breath in, let it all the way out, and hold your body still. 

Think about how you want the rest of your day to go. 

Pick a good word to finish this sentence in your mind: 
“Today, I’m going to be…”

Maybe you finish it with “friendly,” or “kind,” “helpful.” 
Choose a good word that you like to finish the sentence. 

When you pick your word, if you want to, tell a grownup about it. 

Remember your word, and do your best to make it happen! 

More: 5 Benefits of Taekwondo for Kids

Find 27 more meditations for kids in Kira’s children’s book Breathe Like a Bear: 30 Mindful Moments for Kids to Feel Calm and Focused Anytime, Anywhere

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