Cultivating Mindfulness in Children: Simple Practices for Everyday Life

You’ve likely heard the term ‘mindfulness’ being used in different contexts—mindful breathing, mindful eating, even mindful movement. But what exactly does mindfulness mean, and how can it benefit children?

At its core, mindfulness is the practice of being fully present in the moment. It involves paying close attention to our thoughts, feelings, and surroundings without becoming overwhelmed or overly reactive. According to Mindful.org, mindfulness allows us to be aware of where we are and what we’re doing, fostering greater self-awareness and emotional regulation.

The Benefits of Mindfulness for Children

Mindfulness isn’t just for adults—it has significant benefits for children as well. Studies have shown that mindfulness practices can help children reduce stress, enhance focus, and improve emotional regulation. In a study by Nanyang Technological University research scientist Fannie Khng Kiat Hui, deep breathing alone—without specific mindfulness instructions—was found to reduce anxiety and enhance test performance in children.

In Singapore, an increasing number of schools have introduced mindfulness experiences into their curriculum, much like Middleton. Educators have reported positive effects, including improved focus, better mood regulation, and increased self-awareness among students.

To help children cultivate mindfulness in a fun and engaging way, here are three simple experiences recommended by The New York Times that you can try at home or in the classroom.

1) Breathing with a Pinwheel

Illustration: The New York Times

This experience helps children become more aware of their breath and how different types of breathing can affect their bodies.

Steps:

1. Sit comfortably with your child, keeping your back straight and your body relaxed.

2. Give each of you a pinwheel and take slow, deep breaths to make it spin. Observe how this feels—do you feel calm and relaxed?

3. Now try blowing on the pinwheel with short, quick breaths. Does your body feel different compared to the slow breaths?

4. Finally, breathe normally and compare how each breathing style affects you.

5. Discuss what you noticed—how did different breathing techniques make you feel?

2) Seeing Clearly with a Glitter Jar

Illustration: The New York Times

This experience helps children understand the connection between their thoughts and emotions, illustrating how a calm mind leads to clearer thinking.

Steps:

1. Take a glitter jar (or a snow globe) and shake it up.

2. Observe how the glitter swirls around, making it difficult to see through the jar—just like a busy mind filled with racing thoughts.

3. Set the jar down and watch as the glitter slowly settles. During this time, place your hand on your belly and focus on your breathing.

4. Once the glitter settles, reflect on how clarity returns—not because the glitter disappeared, but because it became still.

5. Repeat the process and relate it to emotions: When we’re overwhelmed, taking deep breaths and pausing can help bring clarity.

3) Pass the Cup

Illustration: The New York Times

This experience encourages focus, teamwork, and awareness of the senses through a simple yet engaging challenge.

Steps:

1. Fill a small cup with water, leaving about an inch from the rim.

2. Silently pass the cup back and forth, paying close attention to movements to avoid spilling.

3. Focus on what you see and feel—notice the weight of the cup, the movement of your hands, and the coordination required.

4. Now, challenge yourselves by passing the cup with your eyes closed. What other senses do you need to rely on? Can you hear the water moving? Feel the other person’s hands?

5. If working with a group, sit in a circle and pass the cup around, then switch directions after one round.

Bringing Mindfulness into Daily Life

Mindfulness doesn’t have to be a separate thing—it can be woven into daily routines. Whether it’s taking deep breaths before a big task, observing nature on a walk, or practicing gratitude before bedtime, these small moments of awareness can make a big difference in a child’s ability to self-regulate and stay present.

At Middleton International School, we are committed to nurturing not just academic excellence but also emotional and mental well-being. Mindfulness is a powerful practice that helps students develop self-awareness, resilience, and emotional intelligence—essential skills for navigating challenges with confidence and clarity. By integrating mindfulness into daily routines through exercises such as breathing techniques, guided reflections, and mindful movement, we foster lifelong habits that support students' overall growth, well-being, and success both in and beyond the classroom.

Learn more: Mindfulness and well-being at Middleton