What Is Mindfulness – And Can It Help My Child?

Have You Heard the Word “Mindfulness” and Wondered What It Actually Means?

You may have heard the term mindfulness being bandied about on social media or in conversation with professionals, but what does it really mean, and how could it help your child?

As a parent or carer, it’s natural to want strategies that support your child’s emotional well-being, focus, and daily function, especially if your child is neurodivergent. Mindfulness might sound like a trend, but it's actually grounded in brain science, and with the right approach, it can become a powerful tool to help your child thrive.

What Is Mindfulness?

Mindfulness simply means being fully present in the moment—aware of your thoughts, body, emotions, and surroundings without judgment.

For children, this can look like:

• Noticing how their tummy feels when they’re upset

• Listening closely to the sounds around them

• Taking slow breaths to calm down when frustrated

Mindfulness doesn’t mean “clearing the mind” or sitting still like a monk. Instead, it’s about helping children notice what’s happening inside and outside themselves, and respond with curiosity, rather than overwhelm.

How Can Mindfulness Help My Child?

Mindfulness has been shown to support children in many functional areas, particularly those who experience:

• Emotional outbursts

• Difficulty with transitions

• Trouble focusing

• Sensory processing challenges

• Sleep issues

• Anxiety or worries

Research shows that regular mindfulness practice can:

• Strengthen self-regulation

• Improve attention and working memory

• Reduce stress hormones

• Build empathy and emotional resilience

• Support sensory regulation and calming responses

For neurodivergent children, including those with autism, ADHD, sensory processing differences or anxiety, mindfulness, when introduced gently and respectfully, can provide a neuroaffirming way to feel safe, calm and connected.

What Does Mindfulness Look Like for Children?

Mindfulness for kids should be playful, sensory-friendly, and engaging. It’s not about long meditations, it’s about building moments of awareness in everyday life.

Here are some examples:

• Mindful breathing: Blowing bubbles or a pinwheel slowly, noticing how their breath feels

• Sensory grounding: Noticing 5 things they can see, 4 things they can touch, 3 they can hear, 2 they can smell, and 1 they can taste

• Mindful movement: Stretching, or mindful scavenger hunt walking

• Body awareness: Checking in with different body parts “How do your feet feel right now?”

• Listening games: Noticing sounds in nature or calming music

How Can I Support My Child to Be More Mindful?

You don’t need to be an expert to get started! Here are a few simple ways to encourage mindfulness at home:

1. Model It Yourself

Children learn best by watching you. Take a moment to pause, take a deep breath, and say out loud, “I’m just calming my body down before we talk.”

2. Create Daily “Pause” Moments

Introduce short routines like “mindful mornings”, taking 3 deep breaths before breakfast, or “quiet minutes” before bedtime.

3. Use Visuals and Tools

Visual timers, breathing boards, or simple picture prompts can help children who are visual learners.

4. Start with the Senses

Use sensory-rich activities like sand play, blowing feathers, or listening to relaxing music to introduce calming and focus-building experiences.

5. Keep It Short and Consistent

Even just 2–3 minutes a day can make a difference. The goal is not to force calm but to help your child notice and accept their experience.

Mindfulness Isn’t One-Size-Fits-All

As a paediatric Occupational Therapist, I work with children of all abilities and personalities. For some children, mindfulness can feel confronting, especially if they have experienced trauma, sensory overload, or find body awareness uncomfortable.

That’s why mindfulness should constantly be introduced gently and playfully, with options to move, wriggle, and participate in their own way. Some children may prefer guided movement or sensory play to stillness, and that’s okay!

Looking for More Guidance?

If you’d like to learn more about mindfulness strategies that are:

• Occupational Therapy-informed

• Neurodiversity-affirming

• Practical for home and school settings

… I’d love to support you. Our online resources and parent courses are designed to help you feel confident using mindfulness as a tool for your child's and your whole family’s well-being.