What does peace mean to you? World peace starts with us and our kids. How would the world change if we taught kids the skills they need to find their own peace?

No matter the age, kids can start learning and using the skills they need to find and create peace within themselves. Why is this even important? According to the CDC, around 10% of kids 3-17 are diagnosed with anxiety or depression. Mindfulness research has found it…

• Improves attention, focus, mental health and grades

• Improves social skills

• Helps with effects of bullying

• Improves motion regulation

• Increases compassion

• Reduces stress

• Changes the brain

Check out messages about mindfulness through TED Talks here.

Mindfulness activities can be easy but pack a punch. They can be fit in an over scheduled family with very young kids. Try some of these activities and see what works for you!

• Name their feelings- show them emojis that represent a range of feelings to relate

• Support your children’s feelings- let them feel their feelings and then practice the strategies to deal

• BREATHING- paying attention to your and your kids breathing lowers anxiety response, blood pressure etc. - tell your kids to pay attention to their breath, then count the breath- in and out. Breathing cards and printable here. Breathing exercises with visuals here.

• Confidence posing- standing feet wide and fist closed with arms out and then arms on hips

• Take 5 minutes to use their senses- ask… What do you hear? What do you see? What do you feel?

• Use sensory jars/bottles- fill water bottles with glitter, objects, oil and paint- have them shake when they feel overwhelmed or during mindfulness practice: “recipes” here

• Kids Yoga- check out your local studios or YouTube!

There are many great apps/resources you can lean on to support you in starting a mindfulness routine in your family or group.

Mindful Schools Program has many great suggestions such as:

1. Grownups- practice mindfulness too!! This leads by example and gives you all the benefits that are associated with mindfulness

2. Don’t use mindfulness activities as discipline tool

3. Have a routine daily

4. Keep a safe environment for practice with limited distractions and adequate space

5. Involve the kids in the planning!

6. Share your experiences with kids

7. Be consistent

Apps and games for kids have come a long way and can support the start of this practice:

-Mindfulness for Children- Meditations for Kids

-Still Quiet Place

The Walt Kids have started to use the app, Breathe Kids They use videos and songs to quiet and focus the mind. We just started this practice so like anything we try with kids- lots of trials and errors, some success but we are hoping with consistency they will have the tools they need to instill and spread peace.

**Email me for research citation!

Let us know how you do with starting your own family or group mindfulness practice!!!