If you’re a parent, you’ve probably heard about mindfulness as a magical solution for kids’ stress and focus. But maybe you’re thinking, “My child can’t even sit still for one minute, how is this supposed to help?”
I’ve been there. My son is full of energy, always moving, always curious. Sitting still for even a minute felt impossible to him. At first, I thought mindfulness wasn’t for us.
And then I realised I got it all wrong.
Mindfulness isn’t just about sitting still or meditating quietly. It’s about paying attention in the present moment in whatever way feels natural, even if your child is bouncing around.
That insight changed everything for me. And that’s what I want to share with you in this article: what mindfulness really is, why it works for kids of all energy levels, and practical ways you can practise it together, no long sittings or silent meditation required.
What Is Mindfulness, Really?
Mindfulness is simply paying attention, on purpose, to the present moment without judgement. It means noticing what’s happening inside and outside of us, from our breath and bodily sensations to the thoughts and sounds around us.
For kids, mindfulness doesn’t mean sitting perfectly still or meditating silently for long stretches. It’s about simple, playful practices that help children tune into their bodies and minds in a way that feels natural and fun.
Mindfulness Is NOT About Sitting Still And That’s Why It Works for Every Child
A huge misconception about mindfulness is that it means sitting quietly and still for long periods. Many parents hear “mindfulness” and imagine their child needing to meditate silently which feels impossible, especially for active or easily distracted kids.
But here’s the truth: Mindfulness is not about keeping still.
Mindfulness is about paying attention to the present moment in a curious, kind, and non-judgemental way.
For kids, mindfulness can be:
Noticing their breath as they jump or run
Listening carefully to the sounds around them during a walk
Playing games that encourage focused attention on their senses
This flexibility means mindfulness can work for every child even those who seem to never sit still.
When I started seeing mindfulness this way, I began practising movement-friendly and playful techniques with my son and it made all the difference.
Mindfulness for Kids Who Can’t Sit Still: What I Learned
Because my son is naturally active and never liked sitting still, I knew traditional meditation wasn’t the answer. I learned from experts and tried approaches that suited his energy and personality.
Dr. Sarah Rudell Beach, a child therapist and mindfulness expert, says:
“Mindfulness for children is about curiosity and kindness, not forcing stillness. For active kids, movement-based or playful attention works best.”
Dr. Glenn Graves, a child psychologist at Counseling Perspective, who specialises in a holistic approach to counseling for children, incorporating mindfulness-based practices, adds:
“Integrating mindfulness into daily routines through simple breathing exercises combined with movement or sensory games helps children absorb and apply these skills more naturally.”
Here’s what worked for us:
Movement-Based Mindfulness: Mindful walking, stretching, or yoga allowed my son to focus while moving.
Short and Frequent Practices: We kept mindfulness sessions to 1–3 minutes several times a day.
Playful Approaches: Games like imagining breathing through shapes or listening for specific sounds made mindfulness fun and engaging.
Modeling Mindfulness: I practised mindfulness myself during daily routines, showing him it’s a natural, helpful tool.
Even the busiest kids can develop skills to manage stress and improve focus when mindfulness fits their style.
Where to Learn More: 5 Mindfulness Centres for Kids in Singapore
If you want expert guidance, here are five mindfulness centres offering programmes tailored for children in Singapore:
- Centre for Mindfulness
Website: centreformindfulness.sg
Offers evidence-based mindfulness programmes for children, parents, and individuals, focusing on enhancing well-being and performance. - Mindful Circle
Website: mindfulcircle.org
A not-for-profit organisation providing mindfulness programmes grounded in research, aiming to make mindfulness accessible and meaningful for children and families. - ReDefine Wellness
Website: redefinewellness.asia
Offers a “Mindful Kids” meditation programme designed to help children develop resilience and coping skills through mindfulness practices. - Brahm Centre – The Mindfulness Centre @ Newton
Website: brahmcentre.com
Provides a conducive environment for mindfulness, art, and well-being programmes, focusing on promoting happier and healthier living for children and families. - Little Steps
Website: littlesteps.com.sg
Offers mindfulness and emotional wellness programmes for children, helping them build focus, resilience, and self-awareness through interactive activities.
Final Thoughts from Daddy Sean
Mindfulness isn’t about forcing kids to sit still or be quiet. It’s about helping them become aware of their mind and body in ways that suit their energy and personality whether they’re bouncing around or curled up with a book.
With simple, flexible practices and the right support, even the busiest kids can learn to manage stress, improve focus, and build emotional strength.
Why not start today?
Hello! I am Daddy Sean
I am one of the editors of KidYouNot Parenting blogs! I have two adorable sons. I’m a nature lover who values wellbeing and mindful parenting. I’m all about creating balance, connection, and joy in family life.
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