Morning Meditations: Starting the Day with Calm and Focus!

Starting the day with a sense of calm and focus can set a positive tone for the entire day, especially for young children. Introducing morning meditations into your family’s routine can help your children develop a mindful mindset, improve their concentration, and reduce stress. Here’s how to create a simple and effective morning meditation routine for your little ones.

Why Morning Meditations?

Morning meditations offer numerous benefits for children:

  • Promotes Calmness: Helps children start the day with a peaceful mind.
  • Enhances Focus: Improves concentration and readiness for school or daily activities.
  • Reduces Stress: Provides tools to manage anxiety and stress.
  • Builds Emotional Awareness: Encourages children to connect with their feelings and develop emotional intelligence.

Step-by-Step Guide to Morning Meditations

1. Create a Calm Environment

Set up a quiet, comfortable space where your child can meditate without distractions. This could be a corner of their bedroom, a cozy nook in the living room, or a designated meditation area.


  • Ensure the space is free from noise and interruptions.
  • Use soft lighting or natural light to create a serene atmosphere.

2. Introduce Breathing Exercises

Teaching your child simple breathing exercises can help them relax and focus.

How to Do It:

  • Deep Breathing: Sit or lie down comfortably. Inhale deeply through the nose, hold for a few seconds, and exhale slowly through the mouth. Repeat for a few minutes.
  • Belly Breathing: Place a stuffed animal on your child’s belly. Instruct them to breathe deeply and watch the stuffed animal rise and fall with each breath.

Why It Works: Focusing on the breath helps children center themselves and release tension.

3. Incorporate Guided Meditations

Guided meditations can be a helpful tool for children, providing a structured approach to mindfulness.

How to Do It:

  • Use a children’s meditation app or online resources that offer short, guided meditation sessions.
  • Sit with your child and follow the instructions together.
  • Choose meditations that are age-appropriate and engaging, such as visualizations or calming stories.

Why It Works: Guided meditations provide clear instructions and keep children engaged.

4. Practice Mindful Movements

Incorporating gentle movements can help children connect with their bodies and release excess energy.

How to Do It:

  • Morning Stretch: Start with a simple stretching routine. Reach up to the sky, bend down to touch toes, and gently twist the body from side to side.
  • Yoga for Kids: Introduce easy yoga poses like Cat-Cow, Child’s Pose, or Butterfly Pose. Follow along with a kid-friendly yoga video if needed.

Why It Works: Mindful movements help improve flexibility, balance, and body awareness.

5. Use Positive Affirmations

Positive affirmations can boost your child’s confidence and set a positive tone for the day.

How to Do It:

  • Sit comfortably and repeat positive affirmations together. Examples include:
    • “I am calm and peaceful.”
    • “I can handle anything that comes my way.”
    • “I am kind and compassionate.”
  • Encourage your child to create their own affirmations.

Why It Works: Affirmations reinforce positive thinking and self-belief.

6. Reflect and Set Intentions

Take a few moments to reflect on the upcoming day and set positive intentions.

How to Do It:

  • Ask your child to think about what they are looking forward to today.
  • Encourage them to set a simple intention, such as “I will be kind to others” or “I will focus on my schoolwork.”

Why It Works: Setting intentions helps children approach the day with a positive and mindful attitude.

Sample Morning Meditation Routine

  1. Create a Calm Environment: Sit in your meditation space with soft lighting.
  2. Breathing Exercises: Spend 2-3 minutes practicing deep breathing or belly breathing.
  3. Guided Meditation: Listen to a 5-minute guided meditation for kids.
  4. Mindful Movements: Perform a 5-minute stretch or yoga routine.
  5. Positive Affirmations: Repeat positive affirmations together for 2 minutes.
  6. Reflect and Set Intentions: Spend 1-2 minutes reflecting on the day and setting positive intentions.

Tips for Success

  • Keep It Short: Start with short sessions (5-10 minutes) and gradually increase the duration as your child becomes more comfortable with the practice.
  • Be Consistent: Try to meditate at the same time each morning to establish a routine.
  • Make It Fun: Use playful elements like stuffed animals, colorful mats, or favorite music to keep your child engaged.
  • Lead by Example: Meditate alongside your child to model the behavior and show that you value the practice.


Introducing morning meditations into your family’s routine can provide your child with valuable tools to start the day with calm and focus. By creating a serene environment and incorporating simple mindfulness techniques, you can help your child develop a positive mindset and enhance their emotional well-being. Give it a try and watch as morning meditations become a cherished part of your daily routine.