Making Mindfulness a Family Activity

A smiling mother and father sit in a meditative pose while their two children cling to their backs in laughter.

Family Wellness

Posted In

October 12, 2023

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How can I practice mindfulness with my kids and create a calmer, more connected home?

What if mindfulness wasn’t just for you, but for your whole family?

Imagine a home where everyone has tools to handle stress, communicate better, and find moments of calm—even during chaotic days. As parents, especially those raising autistic or neurodiverse children, we know how emotional shifts and stress can ripple through the household.

Mindfulness isn’t just about your well-being—it’s a gift you can share with your family. Let’s explore simple ways to introduce mindfulness into your home and create rituals that foster connection and calm.

Why Practice Mindfulness as a Family?

Mindfulness helps kids and parents alike build emotional resilience, improve focus, and reduce stress. For neurodiverse children, these practices can provide tools to self-regulate and navigate overwhelming moments.

Benefits of family mindfulness include:

  • Improved Communication: Mindfulness encourages active listening and empathy, making it easier to understand each other’s needs.
  • Calmer Home Environment: Regular mindfulness practices can reduce tension and create a more peaceful atmosphere.
  • Emotional Skills for Kids: Teaching kids mindfulness equips them with strategies to manage big emotions like frustration, anxiety, or sensory overload.

Simple Ways to Introduce Mindfulness to Your Family

  • 1. Breathing Together

    Balloon Breathing

    Teach your kids a simple breathing exercise, like “balloon breathing.” Sit together and pretend your belly is a balloon—inhale to fill it up, exhale to let the air out. This is a calming activity for everyone and a great tool for kids to use in stressful moments.

  • 2. Create a Quiet Space

    Double-Duty Sensory Corner

    Designate a cozy corner in your home as a “mindful space.” Include pillows, soft lighting, and perhaps sensory tools like stress balls or calming jars. Let this be a go-to spot for anyone who needs a moment to regroup.

  • 3. Bedtime Mindfulness Rituals

    End the day with a short family mindfulness practice. Try a simple body scan, where everyone lies down and focuses on relaxing each part of their body, from their toes to their head. Or use guided meditations designed for kids to help them unwind.

  • 4. Mindful Walks

    One of my kids’ favorites!

    Take a family walk and focus on what you see, hear, and feel. Encourage everyone to notice the sound of leaves crunching, the feel of the breeze, or the shapes of clouds. This turns a regular walk into an opportunity to practice presence together.

  • 5. Family Affirmations

    Combine mindfulness with positive affirmations. At dinner or bedtime, have each family member share one thing they’re grateful for or a kind affirmation about themselves. For example:

    • “I am strong and kind.”
    • “I am learning and growing every day.”

Mini Coaching Moment

Start With One Practice

Choose one of these mindfulness activities to try with your family this week. Keep it simple—just 5 minutes is enough to make an impact.

For example:

  • After dinner, gather in your “mindful space” and practice three deep breaths together.
  • Before bedtime, share one thing each family member is grateful for.

Notice how these small moments create a sense of calm and connection.

Mindfulness Is a Gift for Your Family

Introducing mindfulness to your family doesn’t have to be complicated. It’s about creating small, intentional habits that bring you closer together and help everyone navigate life’s ups and downs with more ease.

Remember, kids learn by watching us. When they see you practicing mindfulness, they’re more likely to adopt these habits themselves. It’s not just a practice—it’s a legacy you’re building for your family.


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