Describe meditation techniques
Practice three simple meditation techniques: mindful breathing, gentle body scans, and focused listening to calm the mind and notice sensations safely.
Step-by-step guide to practice mindful breathing, gentle body scans, and focused listening
3 Minute guided meditation for children
Step 1
Find a quiet spot where you can sit without being disturbed.
Step 2
Sit down on your cushion or chair.
Step 3
Straighten your back so you are sitting tall.
Step 4
Relax your shoulders and let them drop down.
Step 5
Set a timer for 3 minutes for the first practice.
Step 6
Close your eyes gently.
Step 7
Practice mindful breathing by breathing in for a count of four and breathing out for a count of four until the timer rings.
Step 8
Set a timer for 4 minutes for the gentle body scan.
Step 9
Start the body scan by focusing on your toes and noticing any sensations there for a few breaths.
Step 10
Move your attention slowly upward through your legs belly chest arms neck and head noticing each spot until the timer rings.
Step 11
Set a timer for 2 minutes for focused listening.
Step 12
Do focused listening with your eyes open and silently name the sounds you hear until the timer rings.
Step 13
Stretch your arms and wiggle your fingers and toes to wake your body up.
Step 14
Use colouring materials to draw or write one or two words about how you felt during the practices.
Step 15
Share your finished creation on DIY.org
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can we use if we don't have a meditation cushion or a timer?
If you don't have a cushion use a folded blanket or firm pillow and use a phone, kitchen timer, or timer app to set the 3-, 4-, and 2-minute intervals.
My child can't sit still or keep attention during the 3-minute breathing or 4-minute body scan—what should we do?
Shorten the breathing practice to one minute and the body scan to two shorter passes, place a hand on the belly during the 'breathe in for a count of four' step, and use gentle spoken prompts or a soft bell to help them 'move your attention slowly upward.'
How can we adapt the practice for a 4-year-old versus a 12-year-old?
For a 4-year-old make each timer 30–60 seconds and turn the body scan into a playful 'feeling game' focusing on toes, belly, and head, while for a 12-year-old increase the timers to 5–8 minutes and add written reflections with the colouring materials after the session.
How can we personalize or extend the practice to make it more fun and meaningful?
Use a consistent start/end cue like a gentle bell app for 'close your eyes' and 'stretch your arms,' create a feelings color chart with your colouring materials to record sensations after the practices, and share a photo and short caption of your creation on DIY.org as a meditation log.
Watch videos on how to practice mindful breathing, gentle body scans, and focused listening
Mindfulness Meditation for Kids - The Mindful Elephant - 10 Minutes Guided Meditation for Children
4 Videos
Mindfulness Meditation for Kids - The Mindful Elephant - 10 Minutes Guided Meditation for Children
5 Minute Guided Meditation for Kids | Short Guided Mindfulness Meditation for Kids with Music
10-Minute Meditation For Kids | Goodful
8-Minute Beginners Meditation for Kids, Preteens, Teens, and Classrooms
Facts about mindfulness for children
🎧 Focused listening (try naming five different sounds quietly) is a playful meditation that sharpens attention and curiosity.
🏫 Mindfulness exercises are used in many schools around the world to help students concentrate and reduce stress.
🧠 Regular mindfulness practice is linked to changes in the brain that help with attention and emotion regulation.
🧘♂️ Even 3–5 minutes of mindful breathing can help kids feel calmer and refocus their attention.
👧👦 Children as young as preschool age can learn simple meditation games like following the breath or listening to a bell.
How do you practice mindful breathing, body scans, and focused listening with a child?
What materials do I need to teach these three simple meditation techniques?
What ages are mindful breathing, gentle body scans, and focused listening suitable for?
What are the benefits, safety tips, and variations for practicing these meditations with kids?
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