Mindfulness for kids & parents

A Calmer, Happier Day Begins with One Breath

Dear Families, Between morning rushes, school assignments, and evening routines, it’s easy for life to feel like a whirlwind. But what if you could find peace in just a minute?

Today I am going to focusing on Mindfulness for Kids and Parents. These are simple ways to create moments of calm, connection, and emotional wellness at home. I look back and wish I had these tools when I was a kiddo. I wanted to share some of my ideas that would benefit both parents and kids.

Here are a few favorite practices you can try together:

1-Minute Morning Breathing

Start your day grounded and calm.

• Sit or lie down together.
• Place one hand on your belly.
• Inhale slowly for 4 seconds, then exhale for 4.
• Count 5 gentle breaths together.

“This helps us feel ready for the day and starts things off peacefully.”

Mindful Coloring & Drawing

Let creativity become a moment of peace.

• Ask: “What does calm look like to you?”
• Use colors to express feelings.
• No rules, just space to be present.

“Turtle Time” for Big Feelings

Teach emotional awareness through movement.

• When upset, pause and curl up like a turtle.
• Take 3 slow belly breaths.
• Talk about what you’re feeling.

“It’s okay to pause. Turtle time helps me feel safe.”

Bedtime Mindfulness

End the day with warmth and reflection.

• Ask: “What was your favorite part of today?”
• Take three deep breaths together before sleep.
• Say one thing you’re grateful for.

Mindfulness = Presence, Not Perfection

Mindfulness is not about getting it right every time—it’s about showing up for each other. Your child learns by watching you model calm, curiosity, and care. I hope these ideas help with those moment when you need to just stop for a minute to breathe and be present. These are wonderful for when you are feeling overwhelmed.

Compassion tip:

✨ Share this with a fellow parent or caregiver who might need a moment to breathe.

With Love and Light,

Everett Barnett, M. Ed.