Mindfulness Practices for Families

Mindfulness is paying attention to what's happening right now, without judging it. For kids, that might mean noticing how their body feels when they're angry, or really tasting their food.

You don't need to be an expert to start. Practice alongside your kids. Kids learn more from watching you take a deep breath when you're frustrated than from any lesson.

• One-breath dinner: everyone takes one slow breath together before eating.
• Mindful walk: on a family walk, take turns naming things you see, hear and smell.
• Gratitude round: at bedtime, each person shares one thing they're thankful for.
• Body scan: before sleep, notice each body part from toes to head and let it relax.
• Mindful snack: eat one raisin or piece of fruit slowly, noticing taste, texture and smell.

Mindful parenting means pausing before reacting. When your child spills juice for the third time, take a breath, notice your frustration, then decide how to respond. It doesn't mean you'll never get angry. It means you'll have a little more space between feeling and reacting.

Try two minutes of quiet breathing in the morning before the kids wake, or during your commute. See stress relief techniques for parents for quick resets, and parent self-care and stress management for the bigger picture.

Mindfulness is a helpful tool, but it's not a treatment for anxiety, depression or other mental health conditions. If your child's worries or emotions are getting in the way of daily life, talk to their pediatrician. Read more about supporting child anxiety and return to the emotional and mental health hub.