Mindfulness for Kids: Does it Work?

How Atlanta Schools Are Using Meditation to Boost Student Health Mental Health

Across the nation, but especially in Georgia, schools are experiencing a drought of mental health workers. There are too many kids who need therapy and not enough therapists for teenagers and adolescents who are qualified to give it. 

Online therapy for kids is one solution. Online therapy is often less expensive than in-person therapy and is not limited by geography; so someone in rural Georgia could see a therapist located in Atlanta for no extra cost. This affords more options and availability to youth who desperately need it. 

However, not every student can get (or needs) one-on-one therapy. Instead, GreenLight Fund Atlanta, a network that helps meet the needs of communities in and around Atlanta, has been providing funds to Georgia schools to pay for a virtual mindfulness program to run in class. The audio mindfulness program is run at least once a day and provides mindful breaks to students: a chance for them to slow down, understand their thoughts and emotions, and regulate themselves. 

The results?

Outstanding. The CDC found that rates of depression and mental illness in children have been consistently high for the past few years, and recommended mindfulness as a way to help children cope with the stress of a post-pandemic world and all that comes with it. 

These mindfulness breaks are only 5 to 10 minutes long and can be run multiple times throughout the day. It doesn’t try to force kids to sit still for long periods of time, but rather encourages them to use their imagination to mindfully connect with themselves. 

Breaking down seemingly complex coping mechanisms like mindfulness to children gives them the power to self-regulate, advocate for themselves, and stay in the curriculum even when they get stressed. 

Does Mindfulness Work?

Yes! Mindfulness is known to decrease mental illness symptoms and promote healing, balance, and mental health. 

In children, and in adults, mindfulness can help:

Absolutely, here's a list of what mindfulness can help you achieve:

1. Reduced Stress: Mindfulness can help you manage stress more effectively, creating a sense of calm and inner peace.
2. Improved Focus: By practicing mindfulness, you can enhance your ability to concentrate and pay attention to the present moment.
3. Emotional Regulation: Mindfulness can assist in recognizing and managing your emotions more skillfully, leading to greater emotional stability.
4. Enhanced Self-Awareness: It can help you develop a deeper understanding of your thoughts, feelings, and behaviors, paving the way for personal growth and self-discovery.
5. Better Relationships: Mindfulness can improve your communication and empathy, leading to more fulfilling and harmonious relationships with others.
6. Pain Management: It has been found to help individuals cope with chronic pain by changing their relationship to the pain experience.
7. Improved Mental Health: Mindfulness practices have been associated with reducing symptoms of anxiety, depression, and other mental health challenges.

Mindfulness is a powerful tool to teach young adults and kids, because it puts their mental health back into their control. Let’s look at a few mindfulness techniques you can teach your kids. 

Mindfulness Techniques for Kids

Children don’t always possess the skills needed for higher-level meditation skills or the patience needed to sit and meditate for long periods of time, but that doesn’t mean they can’t benefit from mindfulness. 

Mindfulness is simply the act of being mindful: nonjudgmentally observing what is happening in your body and mind and outside in your surroundings. Helping children learn these skills can set them up for a strong, healthy future. 

Mindfulness techniques for children include:

• Spidey-Senses: Have your kids turn on their “spidey-senses” by noticing small details around them. Ask them to notice all the red things around them, or to name all the things they smell, feel, or hear. The goal of activating their spidey-senses is to consciously notice what’s happening around them and tap into their five senses. 
• Yoga Poses: Yoga is great to get the wiggles out and connect mindfully with your body. Have the kids stand up and give each other space. Lead them through a series of four to five short poses. Make it accessible and include empowering messages. For example, the tree pose is an easy pose for children. Ask them to imagine their foot growing roots that reach down into the earth, making them unshakeable and strong. 
• Mindful walks: Take them on a walk around your home, neighborhood, or classroom. Tell them to notice every unique thing they see. 
• Simple Visualizations: Some visualizations are simple enough for young children to understand and can be incredibly powerful. For example, tell them to place their hands on their belly and feel their breathing. Tell them to picture their hands have super powers that can shoot strength into their body. Or, ask them to repeat affirmations to themselves to improve positive thinking. 
• Affirmation Mantras: Tell every child to say or write down three things they love about themselves. Then, have everyone silently (or out loud) chant their affirmations.

Get creative with how you teach children mindfulness. It may not be perfect, but giving kids this foundation for mindfulness will help them tremendously in the future.

Mindfulness Techniques for Teenagers

Teenagers’s emotions are often complicated, and mindfulness can help with this. Helping young adults understand their emotions and remain in touch with them during the tumultuous time of high school can be a powerful skill that sets them up for success in the future. 

Some mindfulness techniques that can be helpful to teenagers include:

• Color scanning: Color scanning is a mindfulness practice that involves focusing on different colors in your surroundings. Start scanning the room from left to right. On your first pass, notice everything that has the color red in it. On your next pass of your space, look for the color orange. Continue this through all the colors of the rainbow. This technique can help teenagers develop a greater sense of presence and awareness, reducing anxiety and enhancing their ability to stay grounded in the present moment.
• Box breathing: Box breathing is a breathing exercise. Inhale for a count of 4, hold the breath for a count of 4, exhale for the same amount, and hold the breath again for 4 seconds. This technique can benefit teenagers by promoting relaxation, reducing stress, and providing a simple tool for managing overwhelming emotions.
• Mindful walking: Mindful walking involves deliberately bringing your attention to the act of walking, noticing the sensations in your body and the environment around you. It can be as simple as noticing the way your toes feel when they hit the ground, the swing of your arms, or your thoughts as you walk. For teenagers, this practice can offer a way to find calm and clarity, promoting a sense of peace and connectedness with their surroundings.
• Muscle relaxation: Muscle relaxation, also known as progressive muscle relaxation, involves tensing and then releasing different muscle groups to promote physical and mental relaxation. Start at your head and face. Tighten every muscle you can and hold for two to three seconds. Then, release it all. Imagine all the tension draining from your face as you release your muscles. Work your way down your body, doing this for every muscle group. This technique can benefit teenagers by reducing physical tension, promoting better sleep, and helping them manage stress and anxiety more effectively.
• Journaling: Journaling involves the practice of writing down one's thoughts, feelings, and experiences. For teenagers, journaling can be a valuable tool for self-reflection, self-expression, and emotional processing. It can help them gain insight into their emotions, track patterns, and work through challenging situations.
• 3-3-3 Rule: The 333 rule for anxiety is a simple yet powerful calming technique. Take a deep breath for three seconds, hold it for three seconds, and then slowly exhale for three seconds. This practice can help regulate your breathing, reduce stress, and bring a sense of calm during anxious moments. 

Therapy for kids and teenagers

Mindfulness is a great coping skill for kids and teenagers and can help teachers manage their classroom, promote learning, and encourage strong mental health habits. However, for some kids it won’t be enough. 

When children struggle with mental illness, the help of a licensed therapist may be warranted. Licensed child therapists can help children and teenagers manage mental illness, cope with stress, and build the foundation for a healthy life. 

To learn more about teenage and child therapists near you, call our team or browse our therapist directory to find a child therapist in Georgia. 

Talk to us