Toddler Mindful Meditation: Getting Started

Mindful meditation can be a powerful tool to help toddlers relax and focus, improving their overall well-being and ability to process their feelings. It can also enhance their learning and thinking processes, enabling them to become better students and develop essential life skills such as resilience, empathy, and active listening.

Starting meditation with toddlers can be done through creative and engaging activities. One simple technique is to have them hold out their hand with fingers spread wide and trace their thumb with their other hand while inhaling and exhaling slowly. Another fun practice is called Magic Breathing, where toddlers relax their faces and bodies and breathe in sync with a nightlight that encourages mindful breathing. Reading books like Look and Be Grateful by Tomie dePaola or Calm with The Very Hungry Caterpillar by Eric Carle can also help introduce mindfulness concepts.

Additionally, parents can incorporate mindful bedtime rituals, such as giving their child a say in their bedtime setting, encouraging them to make up stories, or choosing a soothing voice for bedtime stories.

Focus on the Five Senses

One of the simplest ways to introduce mindfulness to toddlers is through their senses. Tuning into their senses helps toddlers live in the present moment and gives their brains a break from worrying or overthinking. This is a great way to help them calm down and focus.

Step 1:

Take five slow breaths together. This will help your toddler calm their body and mind and prepare for the activity.

Step 2:

Ask your toddler to name three things they can hear, see, and feel. Give them about 20-40 seconds to answer each question. You can adjust the number of things they need to name depending on their age and ability.

Step 3:

Once they are done, ask them what they noticed. For example, they might have heard a clock ticking, seen a painting, and felt the chair they were sitting on.

Step 4:

Ask them how this activity made them feel. You can also ask if they think they could use this skill when they are feeling bored or anxious.

You can also make this activity more fun by playing a game of "find a color." Take turns choosing a color and then try to find something in that color in the room or wherever you are. For example, you can ask them to "find something red in this room."

This activity helps toddlers become more aware of their surroundings and improves their focus and attention. It is a simple and effective way to introduce them to mindfulness and meditation.

Practice mindful eating

Mindful eating is a great way to help toddlers develop a healthy relationship with food and build awareness of their body's hunger and satiety cues. Here are some tips to practice mindful eating with toddlers:

Remove Distractions

Take away any distractions such as phones, televisions, and other electronics during mealtime. These distractions prevent children from being aware of their feelings and sensations while eating and stop them from engaging their senses with their food.

Make Mealtimes Fun and Positive

Create a positive and enjoyable atmosphere during mealtimes. You can play games, such as taking turns speaking to each other between bites, which encourages slower eating. Making mealtimes fun creates a positive interaction between the child and their food.

Encourage Sensory Exploration

Encourage toddlers to explore their food using their senses. Ask them to describe what they see, feel, hear, and smell. For example, you can ask, "Do you see a food on the table that you want to try?" or "Do you think it would taste different if you tried it with your eyes closed?" This helps them isolate their senses and focus on one sensory experience at a time, which is essential for mindful eating.

Slow Down and Savour

Encourage toddlers to slow down their eating and savour each bite. Explain to them that by eating slowly, they can better enjoy the taste, texture, and smell of their food. This also helps them pay attention to their body's hunger cues and prevents overeating.

Be a Role Model

Children often model their behaviour after their parents or caregivers. Therefore, it is essential to set a good example by practising mindful eating yourself. Explain to them what you are doing and why. Even if they struggle to sit still or close their eyes and giggle, you are normalising the practice and teaching them that meditation is a positive act that benefits their overall health and happiness.

Keep Healthy Foods Within Reach

Make sure that healthy food options are easily accessible and within reach for toddlers. This helps them develop familiarisation with healthy choices from a young age.

Be Consistent

Remember that developing mindful eating habits takes time and consistency. Make it a regular activity to work on these practices together. Over time, mindful eating can become a natural and healthy habit for toddlers.

Sing meditation songs

Singing meditation songs with toddlers can be a fun and engaging way to introduce them to the practice of mindfulness. Here are some ideas for songs that you can sing with toddlers to create a calming atmosphere and foster their development:

"Twinkle, Twinkle, Little Star"

This classic song is a great choice for toddlers as it has a universal appeal and captures the hearts of both adults and children. The timeless lyrics and enchanting melody evoke a sense of wonder and fond memories, making it a delightful choice for everyone to sing along to. You can also show toddlers that the same tune can be used for different songs, such as "Baa, Baa, Black Sheep" and the alphabet song.

"If You're Happy and You Know It"

This interactive song combines catchy melodies with actions, allowing toddlers to actively participate and express their emotions. The repetitive structure and playful instructions, such as clapping hands, stomping feet, or shouting "hooray," make it a delightful and engaging experience for young children.

"Head, Shoulders, Knees and Toes"

With its playful rhythm and simple lyrics, this song creates a joyful atmosphere where toddlers can actively engage, learn body parts, and have fun while singing and dancing along. You can try speeding it up or slowing it down to add variety and keep things interesting.

"Brave" by Sara Bareilles

"Brave" is a empowering and uplifting song about having the courage to speak up and break free from bottling up hurt and anger. It sends a wonderful message to toddlers about self-expression and courage.

"Beautiful" by Christina Aguilera

"Beautiful" by Christina Aguilera is about self-worth and resilience in the face of adversity. It encourages listeners to maintain their sense of self-worth even when others try to tear them down. The song's message can help toddlers develop emotional awareness and resilience.

Calming and Relaxing Music

In addition to songs with lyrics, you can also play soft and calming instrumental music for toddlers. This type of music can create a peaceful atmosphere and help toddlers relax, especially during bedtime or when they need a moment of tranquility.

Play meditation games

Stuffed Animal Belly Breathing

This is a great way to wind down toddlers before a nap or bedtime. Ask your child to lie on their back and place their favourite stuffed animal on their chest or belly. Ask them to slowly breathe in to make the stuffed animal raise up on their chest, counting to three or five. Then, ask them to slowly breathe out, counting again to three or five. Repeat this 10 to 15 times. You can also use an essential oil diffuser with lavender and turn the lights low to create a calming atmosphere.

Staring Contest

Have a staring contest with your toddler! Whoever blinks first or looks away loses! You can make it more fun by asking questions or making observations about each other's eyes after each round.

Mindfulness Chanting

You can teach your toddler simple mindfulness mantras or positive affirmations. Choose a phrase or set of words that are positive and calming, and repeat them with your child between 10 and 50 times. Go slow, use a positive tone, and make a point to breathe at the same time. For example, you could say "peace and love" or "breathe in peace, breathe out stress".

Nature Observation Walk

Go on a walk or hike in nature and ask your child questions to help them be mindful and notice their surroundings. Ask them what colour plants are, where the moon is, or if they can hear any sounds and where they think they are coming from. If you see a butterfly, ladybug, or pill bug, make a big deal out of it and follow and observe it. You can also try sky gazing—looking up at the sky and trying to find shapes, animals, and colours in the clouds.

Dandelion Blowing

Find a dandelion and practise sucking your breath in for a few seconds and then blowing on the dandelion for as long as you can. This is a great way for toddlers to learn breath control and improve lung function.

Sensory Mindfulness Guessing Game

This game helps your toddler learn to be present and pay attention to their five senses. You will need 5–10 items that have different textures, smells, temperatures, etc. Show your toddler each item, then ask them to close their eyes. Put an object in their hand or in front of their nose, then ask them to guess what they just smelled or touched.

Repeat simple mantras

Repeating simple mantras is a great way to help toddlers develop a positive mindset and gain a powerful tool for their mental health. Mantras are simple phrases that can be repeated silently as you take a deep breath, helping to calm yourself and creating space for a thoughtful response.

• "I am happy, I am good." This is a great simple mantra to encourage positive behaviour and boost wellbeing.
• "I can handle it." This mantra helps toddlers to think positively and find confidence.
• "Om." This is a simple and relaxing sound that can help toddlers to focus and calm themselves.
• "Let it go." This mantra, inspired by the film Frozen, teaches toddlers to let go of thoughts and feelings and to live in the moment.
• "Be the pond." This mantra comes from a story about a pond with lots of different fish swimming in it, each with a different emotion. The mantra teaches toddlers that they are not their emotions and helps them to observe their thoughts and feelings without judgement.

When introducing mantras to toddlers, it is important to explain what a mantra is in a simple way. You can say something like, "A mantra is a simple word or phrase that makes us feel good." You can also combine mantras with other mindfulness practices, such as yoga poses or breathing exercises, to help toddlers connect with themselves and the present moment.

Frequently asked questions