Meditation for Kids: A Mindful Practice for the Whole Family

August 18, 2025

Victoria Brewer, MA, NCC, LCMHC

When you picture meditation, you might imagine someone sitting cross-legged in silence for long stretches of time. But for children, especially those experiencing anxiety, emotional dysregulation, or sensory overload, meditation will likely look very different, and still be deeply impactful.

What Does Meditation Look Like for Kids?

Meditation doesn’t have to be quiet or serious to be effective. Children's imaginations are powerful, which is why guided imagery meditations work especially well.

Guided Imagery Meditation

These might involve imagining a calm beach, a glowing rainbow, or floating on a cloud. Sessions are best kept short and simple, with plenty of room for creativity and flexibility.

Meditation Practices for Parents and Children

Practicing meditation together can be a powerful bonding experience for parents/caregivers and kids. It not only models healthy coping skills, but also creates a shared moment of calm and presence. In my work with children and families, I often encourage parents to read guided meditations out loud to their children. That way, they too experience the grounding benefits of the practice.

The Benefits of Meditation

Meditation can play a meaningful role in helping children manage:

• Anxiety

• Emotional dysregulation

• Overstimulation

• Self-soothing

For example: simple breathing exercises can calm the fight-or-flight response, and help children learn to observe their emotions without becoming overwhelmed. Over time, meditation teaches kids to slow things down, recognize when they’re overstimulated, and self-regulate before things spiral.

The Parent Piece: Why It Helps You, Too

The benefits of meditation don’t stop with your child. Parents can also experience improved emotion regulation, self-soothing, and decision-making skills through regular practice. It’s a grounding tool that helps you stay present and better equipped to handle emotional outbursts or sensory challenges in your child.

When you meditate with your child, you’re not just guiding them, you’re showing them what emotional resilience looks like. This kind of social modeling is powerful.

When to Start and What to Expect

Meditation can be introduced as early as age 3, though the approach should be tailored to your child’s developmental stage. Start whenever your child shows interest in calm moments - whether it’s imitating your breathing, settling in during storytime, or winding down for bed.

It's important to remember that meditation is a practice. It takes time, repetition, and patience, especially for young minds.

Tips for Meditating with Kids

Let’s be honest: most kids won’t sit still and close their eyes on command. That’s okay! Here are a few practical tips for getting started:

• Keep it short: Begin with 1–2 minute sessions and build from there.
• Make it fun: Try guided stories, movement-based mindfulness, or breathing with a stuffed animal on their belly.
• Be playful: Use humor and flexibility. If your child giggles or wiggles, go with it!
• Offer choices: Let them pick between activities like “rainbow breathing” or “belly breathing.”
• Build it into routine: Anchor meditation to daily habits like bedtime or after playtime.
• Create a calming space: Add pillows, sensory toys, or soft music to make the experience more inviting.
• Let go of the idea that it has to be perfect: Fidgeting, wandering attention, and laughter are all part of the journey.