The importance of mindfulness for kids who learn and think differently

Expert reviewed by Sheldon H. Horowitz, EdD

Quick tip 1
Use the 5-4-3-2-1 mindfulness method.
Use the 5-4-3-2-1 mindfulness method.
Calm your mind by noticing what’s around you. Name 5 things you can see, 4 things you can feel or touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Quick tip 2
Practice starfish breathing.
Practice starfish breathing.
Hold out one hand with your fingers spread wide, like a starfish. With the other hand, use your pointer finger to slowly trace up your thumb as you inhale. Exhale while tracing down toward the inside of the thumb. Keep breathing and tracing the whole starfish.
Quick tip 3
Belly-breathe with a stuffed animal.
Belly-breathe with a stuffed animal.
Focusing on breathing can be harder than it sounds, especially for kids who struggle with attention. Lie down and place a small stuffed animal on your belly. Watch the stuffie rise and fall with each breath.

When kids practice mindfulness, they focus on the present. It can help kids notice negative thoughts and shift their attention to what they’re doing or feeling right now. Practicing mindfulness can ease stress and anxiety. It has other benefits too.

Mindfulness means living in the moment without judgment. But many of us, kids and adults alike, don’t naturally function that way.

When a thought pops into our head, we often think about what happened in the past or what might happen in the future. Even if the thought isn’t accurate, we may react to it as if it were.

Imagine a child is studying for a test and starts to feel anxious about it. They try to focus on their notes, but their thoughts keep drifting: I flunked the last test ... I should have asked for extra help ... I’m going to fail.

Practicing mindfulness can help kids notice their emotions and shift to more neutral thinking, like how their breath feels as they inhale and exhale. Being mindful can help kids manage their emotions and tackle challenges.

Keep reading to learn how mindfulness can help build key skills, like focus and self-control.

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Mindfulness and kids who learn and think differently

Studies have shown that mindfulness can help all kids improve behavior and focus. But it can be even more valuable for kids who learn and think differently. That’s especially true for kids who are anxious or impulsive.

Kids who struggle in school may have negative experiences that make them feel defeated. Being able to name those negative thoughts can help kids stay focused and move past the negative.

Learn how to help kids recognize negative thinking patterns.

Practicing mindfulness

Mindfulness may not come naturally to most kids, but it can be learned. Some schools have started doing mindfulness training in the classroom.

Practicing mindfulness typically involves breathing exercises. The goal is to concentrate on each breath, in and out.

In a class setting, the instructor may prompt kids to notice when their mind wanders and remind them to bring their thoughts back to their breath. With practice, kids will be able to do that on their own. Noticing when their mind wanders can help them build focus.

At home, encourage kids to stop what they’re doing for a minute and notice what they’re feeling. This can be especially helpful for kids who seem anxious or frustrated.

Over time, kids will be able to catch themselves before reacting to a thought, which can help with self-control.

Explore more ways to help kids self-regulate. Learn about meditation apps for kids recommended by Understood’s partner Common Sense Media.

About Understood

The importance of mindfulness for kids who learn and think differently

Quick tip 1

Use the 5-4-3-2-1 mindfulness method.

Use the 5-4-3-2-1 mindfulness method.

Quick tip 2

Practice starfish breathing.

Practice starfish breathing.

Quick tip 3

Belly-breathe with a stuffed animal.

Belly-breathe with a stuffed animal.

Need more guidance?

Dive deeper

Mindfulness and kids who learn and think differently

Practicing mindfulness

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About Understood

Quick tips to help kids practice mindfulness

Quick tip 1

Use the 5-4-3-2-1 mindfulness method.

Use the 5-4-3-2-1 mindfulness method.

Need more guidance?

Dive deeper

Mindfulness and kids who learn and think differently

Practicing mindfulness

Share

Explore related topics

Read next

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