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How to Instill Mindfulness in Kids

Raman Mittal: Co-Founder of Idanim
by Raman Mittal




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How to Instill Mindfulness in Kids

As a parent, I believe it's our responsibility to instill important values in our children. In a world filled with distractions and chaos, nurturing their ability to be present, compassionate, and self-aware is a lifelong treasure. One such value that I hold dear is mindfulness for kids. But it's essential to do so in a gentle and nurturing way, allowing them the freedom to explore their own paths.

I've found that incorporating mindfulness into our family life has had a profound impact on my 6-year-old son. In this blog, I'll share my personal journey as a father and how I've tried to incorporate mindfulness into my children's lives with a focus on sensory experiences, visualization, and mindful eating.

Nurturing Mindfulness in Children


When it comes to nurturing mindfulness in children, there's a simple yet powerful tool at our disposal: observation. In my journey with my 6-year-old son, I've discovered the magic of mindfulness through keen observation. We often engage in games where I ask him to spot 10 red things in the room, or we explore our surroundings during walks, discussing whether he noticed an umbrella or a red purse nearby. These observation exercises stem from being fully aware of our surroundings, fostering mindfulness. I encourage him to share what he sees, hears, and feels, transforming this into a practice that enhances his focus and allows him to explore his mind in a calm and controlled manner. It's a simple yet emotionally enriching way to instill mindfulness in our little ones. This practice not only enhances their emotional intelligence but also provides them with a valuable tool to observe and manage emotions as they grow.

You can try this Meditation with your kids, encouraging them to explore and observe with the power of visualization


I encourage my son to express his feelings - both pleasant and unpleasant. I never encourage him to suppress his feelings and emotions. This helps him acknowledge and be aware of all the feelings, whether it is anger, boredom, sadness, or pleasant feelings like joy, love and gratitude. I believe it also makes him emotionally strong. At the same time, I also give him space if he does not want to share or express himself. With this attitude, he understands the importance of giving space to himself and others.

Sensory Experiences

Children(rather all of us) perceive the world through their senses, and as parents, we can use this to our advantage when instilling mindfulness. I encourage my son to explore the world through his senses, whether it's feeling the softness of a pet's fur, listening to the soothing sounds of nature, or smelling the aroma of freshly baked cookies. By paying attention to these sensory experiences, kids learn to be present in the moment, appreciating the beauty and wonder of the world around them.

Incorporating sensory activities into our daily routine becomes a nurturing ritual, cultivating mindfulness and a heightened awareness of their environment. It's a delightful journey of teaching them to relish life's simple pleasures and revel in the magic of the present moment. An additional avenue to introduce mindfulness is through the sense of taste. Another delightful way to introduce mindfulness is through taste testing. As parents, we can encourage our children to explore different flavors and textures, fostering an awareness of what they eat. This practice not only enhances their sense of taste but also deepens their connection with the food they consume.

I often encourage my son to let him choose ingredients, mix flavors, and try new dishes. This hands-on experience allows him to engage with food in a mindful way, savoring each bite and appreciating the sensory delight of a well-prepared meal. It teaches him to eat with gratitude and awareness rather than rushing through a meal without truly enjoying it.

Try this meditation with your kids, encouraging them to eat mindfully and promote good habits.

Aum Chanting

Aum chanting is one of the best ways to instill mindfulness in kids right from an early age. As an avid practitioner of aum chanting and breath exercises, I've witnessed the remarkable benefits they bring into my life. Introducing my little one to the world of aum chanting was a delightful endeavor, instilling a positive habit from his early years. it's a cherished routine as he often comes up to me asking to hold our breath and see who holds for the longest. Remarkably, he can hold his breath for nearly 40 seconds, a feat that never fails to amaze and inspire us both.

Breath Count Exercise

Teaching children how to be aware of their breath is a fundamental aspect of mindfulness. Reverse breakth count has been scientifically proved to have huge benefits in mindfulness, calming down and better sleep. I've introduced my son to simple breath count exercises. We sit quietly, and I encourage him to take deep breaths while counting reverse. This exercise has become a valuable tool for him to calm down when he's upset or anxious.

Try this meditation with your kids, introducing them to belly breathing exercise in a playful way

Incorporating mindfulness in my kid right from an early age has been truly an enriching experience. It has not only strengthened the bond between us but also turned mindfulness into a delightful and cherished part of our core memories. My son often approaches me with playful challenges, inviting me to join in breath count exercises and see who holds up their breath for the longest. And the joy on his face when we engage in Aum chanting together is simply heartwarming. These moments of mindfulness have not only brought us together but also allowed us to explore and appreciate the beauty of being present.

Including these practices in our daily lives has been transformative for both me and my son. I believe that by teaching our children to be mindful, we are helping them become complete, well-rounded individuals. As parents, it's our responsibility to nurture our children's minds and hearts, helping them grow into compassionate, empathetic, and sensitive individuals. Through playful visualizations, sensory experiences, mindful eating, and breath count exercises, we can instill the invaluable practice of mindfulness in our kids.

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