Kids Meditation: How 5 Minutes a Day Helps Calm Our Tech-Filled Lives

When my sons, Wallace (11) and Bruce (9), first got their iPads, I knew screen time was going to become part of our world. Instead of constantly negotiating “how long” or dealing with meltdowns when time was up, we made one simple rule:

👉 They had to meditate before they could have their screen time.

At first, we started with just one minute. Over time, we worked our way up to ten, but I quickly noticed that ten minutes felt too long for them. They’d get antsy, start giggling, or peek at the timer every few seconds.

So we settled on five minutes of meditation before 45 minutes of tech time.
It’s been a game changer, helping them stay calmer while playing and, more importantly, easing the transition when it’s time to put their devices away.

Why Meditation Is So Helpful for Kids

Children today grow up surrounded by constant stimulation. Between school, sports, social media, and screens, their minds rarely get a break. Mindfulness meditation for kids offers a reset - a chance to pause, breathe, and regulate their emotions.

And the research backs it up:

• 🧠 Better focus & emotional control – Mindfulness training has been shown to improve attention, self-control, and emotional regulation in kids. (Children’s Health Council)

• 💛 Improved mental well-being – MIT researchers found that children who practiced mindfulness regularly showed reduced stress and negative emotions like fear and loneliness. (MIT News)

• 💪 Physical calm – Meditation can lower resting heart rate and blood pressure, helping kids’ bodies relax even in high-energy moments. (Cleveland Clinic)

In short, meditation isn’t just about sitting still, it’s a skill that teaches focus, resilience, and self-awareness, even at a young age.

How We Make Meditation Work at Home

Our family meditation routine is simple and realistic, no perfect poses or silent rooms required.

• Timing: 5 minutes of meditation earns 45 minutes of screen time.

• Consistency: We do it every time, not just “when we feel like it.”

• Togetherness: I meditate with them. It’s more effective when they see me doing it too.

• Keep it short: Five minutes is enough for their age. When it’s too long, they lose focus and the benefit fades.

This rhythm has made meditation feel like a normal part of life, not a punishment or chore.

Two Easy Meditation Techniques for Kids

You don’t need any fancy apps or complicated scripts—just a quiet(ish) moment and a little guidance.

1. Balloon Belly Breathing

A fun and simple way to introduce breath awareness. 

1. Have your child place one hand on their belly.

2. Say: “Imagine your belly is a balloon. As you breathe in, the balloon gets bigger. As you breathe out, it gets smaller.”

3. Breathe in for 3–4 counts, hold for 1, and exhale for 4–5 counts.

4. Try it for 1–2 minutes.

It gives kids something visual to focus on and helps them feel grounded in their bodies.

2. Box Breathing (Square Breath)

This technique is one of the easiest ways to help kids calm their bodies and minds — especially during transitions or when emotions run high. It’s also used by athletes and even the military to lower stress and improve focus.

Here’s how to teach it:

1. Have your child sit comfortably, either cross-legged on the floor or on a cushion.

2. Ask them to imagine drawing a square in the air with their finger — one side for each part of the breath.

3. Guide them through the rhythm:

   

   • Inhale through the nose for 4 counts (draw the first side of the square).

   • Hold the breath for 4 counts (draw the next side).

   • Exhale slowly through the mouth for 4 counts (third side).

   • Hold again for 4 counts (complete the square).

4. Repeat for 3–5 rounds, then rest in quiet breathing.

You can make it fun by using a soft chime or counting together out loud.
This practice teaches self-regulation, patience, and awareness — all through the power of steady breath.

Meditation Props That Help Create Calm

Creating a cozy, dedicated space can make meditation more inviting for kids (and adults).
Here are a few of our favourite Canadian-made meditation props that help set the scene:

• 🪷 Smaller Meditation Cushions – perfectly sized for small bodies.

• 🧘♀️ Bolsters & Cushions – supportive and soft, made from upcycled fabrics.

• 🌿 Reusable Eye Pillows – great for practice when laying down or as a sensory object in hands.
  

These small touches turn “meditation time” into something special—and help create a calm environment your kids will look forward to returning to.

Why Kids Meditation Fits the Love My Mat Philosophy

At Love My Mat, we believe mindfulness should be accessible to everyone—of all ages.
Whether you’re teaching a child to pause before screen time, or carving out five quiet minutes for yourself, it all starts with intention.

Our upcycled, hand-sewn props are designed to support these mindful moments—helping families slow down, breathe deeper, and connect with the present.

Final Thoughts

Starting a meditation habit with kids doesn’t have to be perfect or serious. It just has to be consistent.

Our five-minute practice might not look serene every day—sometimes there’s fidgeting or giggling—but the impact shows up in how calmly they transition away from their devices and how quickly they can self-regulate when things get overwhelming.

If you’re a parent looking for a practical way to bring more calm into your home, start small—just one minute of breathing before screen time. You might be surprised at how powerful those quiet moments become.

Here’s to mindful families, calmer transitions, and raising kids who know that stillness is strength. 💛

— Shelley Gordon
Founder, Love My Mat