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Meditation for Children – Can it Really Work?

Updated: Jan 30


a cute little girl meditating in the garden, in the style of a flat digital illustration, pastel dark blue and purple as main colour

Children can meditate just like adults – they even have a significant advantage! The positive effects of regular mindfulness practice are consistent across ages. With the right exercises, meditation becomes child's play for kids.


Why Children Should Meditate

It's no secret that meditation and mindfulness enhance mental health, promoting relaxation and balance in daily life. Mindfulness has emerged as a trending topic, garnering increasing attention. But what's the real deal behind the 'meditation' buzz?


More and more adults are turning to mindfulness techniques to equip themselves against the challenges of our fast-paced world and to live more consciously. Various resources are available, from free to paid, digital to physical.


Children are equally exposed to the numerous stimuli and influences of the environment and often experience stress more intensely than adults. However, the idea that children could benefit from meditation practices is relatively novel, and related resources are limited.

Perception Over Judgement – The Essence of Meditation

Meditation is about being fully present in the moment. It focuses attention on a sensory experience or a particular subject, such as one's breath or a specific body part.


With practice, this leads to a state of thoughtlessness, inner peace, and mindful living. Even if one gets lost in thoughts, the act of breathing serves as a constant companion to redirect focus to the present moment. There's no wrong way to meditate! Various meditation forms can be practiced sitting, standing, walking, or lying down.

Meditation for Children – Is it Feasible?

Due to their high energy levels and boundless imagination, many believe meditation isn't suitable for children. After all, meditation requires tranquility, patience, and concentration. Doing absolutely nothing and staying thought-free for even a minute seems nearly impossible for kids, right? Think again!


Children can meditate as effectively as adults! The positive outcomes of regular mindfulness practices are consistent. Children often approach situations with an open-mindedness and curiosity that many adults lack. This gives them a considerable advantage in meditation, allowing them to perceive their inner experiences without judgment.

The Impact of Mindfulness

The list of positive outcomes and potential benefits is extensive! With regular practice, you'll likely notice several of the following changes:


  • Improved concentration, emotional regulation, and body awareness.

  • Enhanced conflict resolution skills, empathy, and frustration tolerance.

  • Boosted resilience (mental resilience), positive life attitude, and overall well-being.

Sounds too good to be true?


Indeed, the positive effects of mindfulness and meditation have been scientifically validated over the past years, even for children. Numerous empirical studies have proven the efficacy of meditation for children.


Did you know?

Evidence suggests that regular mindfulness practice can lead to lasting changes in brain structure. Areas responsible for empathy, for instance, grow!


Which Children Are Suitable for Meditation?

Mindfulness is suitable for all children! Whether they're shy, anxious, emotionally intense, inattentive, stressed, or have sleep issues, they can benefit from meditation.


Even restless or physically agitated children with ADHD symptoms can practice mindfulness and reap the benefits – with missions tailored to their activity level. The exercises help find peace and relaxation, enabling children to channel their energy more effectively.


Practice Makes Meditation a Breeze for Kids

As with any other training, this principle applies to mindfulness as well. For the practice to fully manifest its benefits and achieve the desired outcomes, consistency is key. Initially, it takes a bit of effort to stay focused and not let your mind wander like shooting stars – that's completely normal! Over time, it becomes increasingly easier.


Our Tip: Establish a routine and make your favorite exercises a regular part of family life! It's immensely beneficial to associate mindfulness practice with a specific daily event.


  • After brushing your teeth in the morning, to start the day strong and balanced?

  • Before, during, or after schoolwork, to gain focus and take a breather?

  • Before sleeping, to gently and mindfully embark on the next dream journey?


Consistency in timing and location is the magic formula here! This allows children to integrate mindfulness practice seamlessly into their day and mentally prepare for it. It aids in feeling more comfortable with the exercises and fully immersing oneself in them.


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