When we think of mediation, many of us visualise a person sitting crossed legged, breathing deeply and humming – often surrounded by green trees and a running stream.


However, there is a lot more to meditation and mindfulness than this, and it is not just solely for adults.


Meditation can help your youngster relax and de-stress, so why not try these few exercises just before bedtime or even during the day.


Deep breathing

Deep breathing is a really effective way at helping you feel relaxed and de-stressed, however, telling your child to breathe like this is a lot easier said than done. Instead, have them pretend they are blowing bubbles with their mouth. They will need to take a deep breath in before slowly exhaling so they don’t burst the ‘bubble’


Tensing exercises

Get your little one to lie down on the floor or even on their bed. Starting with their hands, ask your youngster to clench them into a fist as tight as possible, holding for three seconds before slowly releasing. Move down to their arms and legs where your little one will need to tense them for three seconds before releasing. Finish up on their eyes – squeeze them shut for the count of three.



There is nothing quite like a good stretch, as many of us already know, and the same can be said for your child. Get your little one to lie down on the ground in a ball as tight as possible. Then tell them to slowly stand up straight, putting their arms above their head as they try to touch the sky. You can repeat this once or twice, if you like.


Listen to music

Pop on some soothing music – avoid anything too stimulating and steer clear of pop or up-tempo sounds. With the music playing, encourage your preschooler to close their eyes and imagine their favourite place to be. Whether it’s in the park, on the swings or in your lap softly encourage them to visualise what it is by asking questions that will help them describe it. 




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