Mindfulness for Kids: 5 Practices for Encouraging Gratitude at Home or School

Today, kids and adults are spending more time indoors, are busier than ever, and child and adolescent mental health has been on the decline. As adults we do our best to take care of others, but we sometimes stumble in our rushed life and our own struggles. Even during precious moments of our lives, we may struggle to take it in, asking ourselves afterwards, “where did the time go?” 

Despite all of this, there is a world outside that tells us it’s okay to slow down; a sunset that we catch unexpectedly that we can’t turn away from; a warm breeze that comes through our open window or pouring rain that for some reason, turns into music. In these unexpected moments, we hear from the world, breathe. And in these unexpected moments, we listen. Our bodies gravitate towards the calmness of being mindful of the moment in front of us and appreciative of the impact it has. As we revel in these small moments, we may even feel inclined to say to the world, “thank you.”

And there is data behind this! Studies show that there are benefits to spending time outdoors and in nature, that being mindful and present to the experience in front of us can reduce anxiety and depression and improve sleep, and we know that expressing gratitude and appreciating beauty are two of the strengths most connected with a healthy, meaningful life (Nemic, 2017).

The Thank You, World children’s book series is an effort to show how nature can transform the way we feel. However, one doesn’t have to wait eagerly to get started on gratitude and mindfulness!

As the school year gets underway, here are five mindfulness activities for kids that you can do at home or in the classroom:

Build Background Knowledge

Explicitly teach and discuss what it means to be mindful and express gratitude.

When many people hear about mindfulness, they think of meditation. However, mindfulness does not just mean meditation! Mindfulness is something we can practice by being open to experiences, from spending time outdoors to spending time with those we love.

According to Seth J. Gillihan, PhD (2018), mindfulness involves focusing on what we are experiencing using our senses and how our body feels. It's about being present and having a "beginner’s mind" to the activity as though it were the first time we were doing it, reveling in the moment. Here's an example of our 19-year-old dog, Muffin, practicing mindfulness as she basks in the sun and feels the wind.

Depending on the day, one may also see Muffin reveling in each bite of her food or basking in the sweet smell of salmon.

Gratitude, or expressing thanks for the good in our lives, is connected with mindfulness, too, because gratitude requires us to be aware of what is good in our lives before in order to express thanks. It helps to share with students that gratitude has clear health benefits for the person expressing gratitude, too!

Clearly defining what gratitude and mindfulness are will provide a reference point for future moments. And putting a clear name to being more present and expressing thanks will help children recognize its application over time.

Create an environment that visually reflects the values of gratitude and mindfulness for kids

Did you know that we will likely forget half of what we learn after 20 minutes of learning it? or about 70% of it the next day? Or 80% of what we learned after one month? (Milkman, 2021)

Our brains, our “working memory” can only hold so much at one time! Creating visual anchors helps create a reference point so we can more easily remember what matters.

When creating visual anchors, consider: what visuals remind you of gratitude? What images depict the beauty of nature, awe, humor, or curiosity? What will remind you and your child or students to slow down and breathe? It could be the word "gratitude" posted on the top of your door, or photos of the ocean, or special moments and places you’ve shared together.

Create your visual anchors so children remember without extensive explanations.

Model mindfulness and gratitude yourself, during the hard times, too

In addition to visual anchors, children need to see gratitude and mindfulness in practice. And more than our words, children follow our example. Children need to see us navigate challenging moments and revel in the good ones.

• Let your child see you regulate in healthy ways using mindfulness and gratitude. Share your awareness when experiencing something difficult in child-appropriate situations, "I'm noticing I’m moving too quickly this morning, and I need to take a moment to breathe." Or, "I have been inside all day, and it's creating stress in my body. I probably need to take a walk." Or “Work was really challenging today, but I’m thinking through what I’m grateful for. I really appreciated how Sally came to check in on me. I really value our friendship. I appreciated the warm breeze that came through the window on my drive home.”
• Let your child see you revel in the good moments, taking in an entire experience.
  “I love that we are out skiing. The snow is so calming for me" as you describe the different elements of the environment and experience. Or, "Spending time by the lake was really calming for me,” as you share specific sensory details of the moment.
• Let your child see you express gratitude. This can be gratitude you have for them, gratitude you have for nature, or gratitude you have for an experience.

Plus, if we are practicing, chances are we’re taking better care of ourselves. And we can better serve others when we take care of ourselves.

Practice mindfulness and gratitude together, and go back to your anchors, all the time

Background knowledge, adult modeling, and visual anchors are all important, but what will create long term application is practice. And the good news is that, once you get into it, practice can feel good!

• Practice mindfulness by having children identify places that bring them joy or a sense of calm. Practice going to these places or visualizing going there, taking the experience in, and expressing gratitude for how that place makes you feel. Prompt them to use their senses and take it all in.
• Take mindful walks outdoors and express gratitude. Going on mindful walks involves bringing more focus and curiosity to the world around you as you walk. Use your senses to take in the world around you as though it were your first time in this place in nature. How does the ground feel beneath your feet? What are the sounds you hear? How does the breeze feel as it touches your cheeks? Practice saying “thank you” to the elements that bring you a sense of calm.
• Share when you notice your child exhibiting gratitude or mindfulness. More than a lecture, sometimes people need someone to recognize the strengths they are already exhibiting. Some examples include, “I notice how you stop to appreciate the colors in the sky at sunset,” or “I notice how much you appreciate spending time outdoors.” Colleagues will point out to me, when I’m having the busiest of days and need a moment of silence, “I can tell you’re really appreciating every bite of your sandwich.”

By prompting children and students to reflect on how practicing gratitude makes them feel, they are more likely to do so with increasing independence in the future.

Consider rituals and routines that work for your family or students.

Lastly, rituals and routines can create predictability, consistency, and joy in the process.

• Daily reflection: consider a routine that involves deep breathing, mindful reflection on the day and what each of you are grateful for, and setting an intention for the next day. The former school I taught at called this their “Quietest Moment of the day.” Ryan Nemic in Character Strengths Interventions suggests the “Three Good Things” exercise, in which we write down three good things that happened to us during the day.
• Weekly Journaling: From my fifth-grade students to my high school seniors, creating a journaling routine can be a strong way for students and children to connect with what is happening in their lives and what they are grateful for. Students can reflect on moments and be prompted to go into extensive detail. In these journaling exercises, children can share with others, share with you, or keep their observations to themselves.

In each of these rituals and practices, I cannot emphasize enough how important adult participation is! Let kids see you journal, see you take deep breaths, see you express gratitude. More than our words, children follow our example.

Love,
Dan