Mindfulness for children

Mindfulness means paying attention to what is happening now, such as your breath, sounds or body, with curiosity and without judging. The NHS lists it as one way to improve mental wellbeing.

What the evidence says - A meta-analysis of randomised trials (Dunning and colleagues, 2019) found small positive effects of mindfulness-based interventions for children and young people on some measures, such as executive function and stress, with weaker evidence on others. - The large UK MYRIAD trial (Kuyken and colleagues, 2022) tested a school mindfulness programme for secondary pupils across many schools. It did not find that the programme improved mental health outcomes compared with usual school provision.

So mindfulness is no cure-all, and big claims should be treated with caution. It may suit some children and be useful as a calming skill, but it should not replace other support.

Exercises to try - Breathing buddy. Lie down with a soft toy on the tummy and watch it rise and fall. - Five senses. Name five things you can see, four you can touch, three you can hear, two you can smell, one you can taste. - Mindful listening. Ring a bell and listen until the sound disappears. - Mindful eating. Eat a raisin slowly, noticing texture and taste. - Body scan. Tense and release each part of the body, from toes to head. - Mindful walking. Notice your feet on the ground. - Kind wishes. Think of someone and wish them well.

Keep it short: two to five minutes for younger children.

In the classroom - Start or end the day with a short practice. - Use it before a test or after break to settle. - Give pupils a choice to join in. - Teachers should practise themselves before teaching. - Pair it with teaching about feelings. See nurturing emotional intelligence.

At home A quiet minute at bedtime, noticing sounds in the garden, or breathing together before a hard task all count. Do it with your child instead of at them.

Cautions - Some children, especially those who have experienced trauma, may find sitting quietly or closing their eyes distressing. Let them keep eyes open, stop at any time, or choose another activity. - Do not use it as a punishment or to suppress emotions. - If a child shows signs of anxiety or low mood that persist, see a doctor; the NHS has advice for parents.

Combine with sleep, activity and connection. See physical activity and the HALT technique.