Kids Meditation

What is kids’ meditation?

Kids’ meditation is a practice designed to meet the developmental needs of children, offering tools for:

• mindfulness
• emotional regulation
• improved focus
• better sleep

. . .and more

Originating from traditional meditation practices, kids’ meditation has been adapted for younger audiences. It uses interactive and child-friendly techniques, like storytelling, playful imagery, and guided visualizations to engage children. 

Meditation practices for kids can include simple breathing exercises and body scans, encouraging children to connect with and listen to their bodies and emotions. This is vital in learning how to identify triggers and emotionally self-regulate, which helps build the foundation for emotional intelligence as they grow up. Guided meditations for children also emphasize creativity and engage the imagination to help develop a consistent practice.

Explore the Insight Timer meditation app, featuring a growing library of free guided meditations for kids. Led by top meditation teachers around the world, Insight Timer’s meditations can support any child’s unique needs. 

Check out our best guided meditations for children below.

Best guided meditations for children

Insight Timer offers a diverse selection of meditation categories for kids. Our platform gives access to over 200,000 free tracks, with 80+ new guided meditations added daily. Whether your child needs to unwind, focus, or drift off to sleep, Insight Timer has plenty of resources to support their well-being.

Benefits of meditation for children

Reduces stress and anxiety

According to research, meditation can help to reduce stress and anxiety by teaching children mindfulness and relaxation techniques. Through mindfulness practices, children learn to observe their thoughts and feelings without judgment, which can help create a sense of calm and inner peace, ultimately lowering the impact of stressors and anxiety triggers in their daily lives.

Children Emotion Meditation: Stress & Anxiety

Enhances emotional regulation

Meditation provides the tools for children to recognize, understand, and manage their emotions effectively, which can lead to greater emotional intelligence and stability as they get older. Studies have confirmed that mindfulness-based interventions can support the development of self-regulation in many aspects of a child’s life. 

Flow & Go: An Emotional Regulation Meditation For Kids

Boosts self-esteem and confidence

Regular meditation can lead to a boost in self-esteem and confidence in children by fostering a deeper sense of self-awareness, acceptance, and inner strength. Coupled with consistent affirmations, meditation practices can help kids develop a greater sense of worthiness and embrace their unique qualities and abilities.

My Confidence Bubble 

Improves focus and attention

Many teachers report that attention problems are abundant in the classroom. Studies confirm that teaching children how to meditate can improve focus and attention by training their minds to stay present and concentrate on the task at hand. This can also enhance a child’s overall cognitive skills.

Train Your Brain To Focus For Kids

Supports academic performance

Meditation can support academic performance in children by helping them develop better self-regulation, stress management, and emotional resilience, which are all crucial for academic success. Specifically, a 2015 study found that implementing mindfulness practices can help academic performance on high-stakes tests by reducing anxiety — but no impact was reported on lower-stakes homework assignments.

Calm Kids For The Classroom

Promotes better sleep

The importance of sleep in supporting growth for young children can’t be overstated. 

Incorporating a relaxing meditation before bedtime can help promote better sleep for kids. While the connection between mindful meditation and sleep is still being explored, some studies suggest there is moderate support for the link between meditation practices and improved sleep quality.

Sleep Friend Meditation For Children

Improves health and body image

Helping children build positive relationships with their bodies can lead to a strong self-image as they grow. Self-love meditations, in particular, can help them develop acceptance and appreciation for their physical bodies. This, in turn, can positively impact their overall health and well-being.

Kids Relaxing Self-Love Meditation

Fosters creativity and innovation

Creativity meditations can encourage inventiveness and innovation in children by teaching them to tap into their imaginations. Through meditation and visualization techniques, children can develop the ability to quiet distractions and think outside the box. This can enable better problem-solving skills and a greater capacity for innovation in their everyday lives.

Manifestation & Visualization Meditation For Children

Develops self-regulation skills

In addition to emotional regulation, meditation can help kids self-regulate in many different areas of their lives. Having the self-awareness and ability to pause and choose their responses thoughtfully can help reel in impulsive decision-making. This skill set not only contributes to improved self-control but also lays the foundation for building healthy coping mechanisms when facing challenges.

Kids Letting Go Of Worries Meditation

Encourages mindfulness and present-moment awareness

Meditation and mindfulness practices can help children develop a heightened awareness of their thoughts, feelings, and sensations. By cultivating present-moment awareness, they can learn to be more mindful and accepting of every experience without needing to judge or control outcomes. They may also engage more authentically with their surroundings. 

Meditation For Children - Mindfulness In Everyday Life 

Offers an opportunity to unplug

In today’s world, children are exposed to previously-unseen levels of sensory overload and stimulation from technology. Meditation allows children to unplug from their screens and disconnect from the constant external input. By allowing them to experience moments of stillness and quiet reflection, they get the opportunity to recharge and reconnect with themselves, promoting mental clarity and balance.

The Peace Of Outside

Online resources and communities for parents

Finding a like-minded community can offer much-needed support for parents who are raising mindful children. Explore several mindfulness groups, like Parents: Tips for More Mindful Kids, and online events on Insight Timer to connect with other parents who are interested in meditation and mindfulness for their kids.

Here are a few to get you started: 

• Kids Meditation Group
• Kids Deep Sleep Group
• Mindful Parenting Group

Kids meditation frequently asked questions (FAQs)

References

Bellinger, D. B., DeCaro, M. S., & Ralston, P. A. (2015). Mindfulness, anxiety, and high-stakes mathematics performance in the laboratory and classroom. Consciousness and cognition, 37, 123–132. https://doi.org/10.1016/j.concog.2015.09.001 

Bockmann, J. O., & Yu, S. Y. (2023). Using Mindfulness-Based Interventions to Support Self-regulation in Young Children: A Review of the Literature. Early childhood education journal, 51(4), 693–703. https://doi.org/10.1007/s10643-022-01333-2 

Crescentini, C., Capurso, V., Furlan, S., & Fabbro, F. (2016). Mindfulness-Oriented Meditation for Primary School Children: Effects on Attention and Psychological Well-Being. Frontiers in psychology, 7, 805. https://doi.org/10.3389/fpsyg.2016.00805  

Friedman, R. A., Myers, P., & Benson, H. (2001). Meditation and the relaxation response. In Elsevier eBooks (pp. 227–234). https://doi.org/10.1016/b978-012267806-6/50053-6 

Rusch, H. L., Rosario, M., Levison, L. M., Olivera, A., Livingston, W. S., Wu, T., & Gill, J. M. (2019). The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Annals of the New York Academy of Sciences, 1445(1), 5–16. https://doi.org/10.1111/nyas.13996 

Santonastaso, O., Zaccari, V., Crescentini, C., Fabbro, F., Capurso, V., Vicari, S., & Menghini, D. (2020). Clinical Application of Mindfulness-Oriented Meditation: A Preliminary Study in Children with ADHD. International Journal of Environmental  Research and Public Health (Online), 17(18), 6916. https://doi.org/10.3390/ijerph17186916 

Semple, R. J., Lee, J., Rosa, D., & Miller, L. F. (2009). A randomized trial of Mindfulness-Based Cognitive Therapy for Children: Promoting Mindful Attention to Enhance Social-Emotional Resiliency in Children. Journal of Child and Family Studies, 19(2), 218–229. https://doi.org/10.1007/s10826-009-9301-y