Mindfulness for Children in Adelaide | Simple Stress & Sleep Practices
- Blooming Bees
- Oct 26
- 3 min read
Why mindfulness helps kids (and how it fits everyday life)...
Mindfulness helps children notice what’s happening right now: body, thoughts, and feeling, without judgement.
For kids, that looks like:
Fewer after-school meltdowns
Better settling at bedtime
Stronger focus for homework and sport
Improved resilience when things don’t go to plan
As an Adelaide child psychology practice in Rostrevor, we see mindfulness work best when it’s short, playful, and woven into daily routines. Not a long, silent meditation.
Quick Win: Aim for 2–5 minutes, once or twice a day.
Consistency beats duration!
Therapist-approved activities you can start today:
Belly Breathing (Balloon Breaths) — ages 4+
When: before school, after school, or lights-out
How: Lie down, place a hand or small toy on the tummy. Inhale through the nose for 3, feel the “balloon” rise; exhale for 4, feel it fall. Repeat 5–10 cycles.
Why it works: Extends the exhale, telling the nervous system it’s safe—great for winding down before sleep.
Five Senses Reset — ages 6+
When: after a busy day or during homework wobbles
How: Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste.
Why: Shifts attention from worries to the present. Perfect in the car on the way home from sport.
Starfish Breathing — ages 5+
When: any time emotions run high
How: Spread one hand like a starfish. Trace each finger with the other hand—inhale up, exhale down—until all five are done.
Why: Combines breath with gentle touch for calming.
Mindful Glitter Jar — ages 4–10
When: after school or pre-bed
How: Shake a jar with glitter and water. Watch the “sparkles” settle while breathing slowly.
Why: Externalises “swirly thoughts” and shows that feelings settle too.
Mini Body Scan — ages 7+
When: bedtime
How: With lights dimmed, slowly notice: toes, legs, tummy, chest, shoulders, face. Relax each area on the out-breath.
Why: Releases muscle tension so sleep comes easier.
Mindful Eating (Sultana/Raisin or Berry) — ages 6+
When: afternoon tea
How: Look, smell, feel, then chew slowly and notice flavour and texture.
Why: Builds focus and reduces “auto-pilot” snacking.
Nature Noticing Walk — ages 4+
When: weekends, school pick-up
How: Choose a theme: “find three greens”, “spot five birds”, “hear two sounds far away”.
Why: Gentle movement + curiosity = regulation.
Superhero Pause — ages 5–9
When: before an anxiety-provoking task
How: Stand tall, hands on hips, slow breaths for 30–60 seconds.
Why: Posture cues the brain for confidence while the breath steadies nerves.
Building a sleep-friendly evening routine:
A predictable wind-down helps tired brains feel safe. Try this 30–40 minute sequence:
Screens off (blue light disrupts sleep).
Warm shower or bath to relax muscles.
Dim lights and lower noise.
2–3 minutes belly breathing together.
Mini body scan in bed.
Gratitude or “rose/bud/thorn” check-in (one good thing, one challenge, one hope).
Tip for Adelaide families: In summer, our longer daylight hours can make bedtime tricky. Use blackout curtains and a small, warm bedside lamp to cue “night-time” earlier.
How to keep kids engaged (without nagging)
Make it playful: turn breaths into “blowing bubbles” or “balloon bellies”.
Keep it short: stop while it’s still fun.
Co-regulate: practise alongside your child—they’ll mirror your calm.
Name the feeling: “Your body’s buzzy; let’s try starfish breaths.”
Celebrate effort, not perfection: “You noticed your heart was racing and chose a tool—brilliant.”
Adapting mindfulness by age
Ages 4–6: movement + breath (starfish, glitter jar, belly breaths).
Ages 7–9: curious noticing (five senses, mindful eating, short body scans).
Ages 10–12+: longer body scans, journalling, and planning your own wind-down routine.
When mindfulness isn’t enough
If strong worries, school refusal, frequent nightmares, or big feelings persist, professional support can help. Our clinicians blend mindfulness with evidence-based therapies like CBT, ACT and DBT skills, tailored to your child.
Located in Rostrevor, we support families across Adelaide’s eastern suburbs (Magill, Newton, Athelstone, Tranmere and surrounds).
Local resources & how we can help:
Psychological therapy for children & teens – practical skills for anxiety, mood, and resilience.
Stress & sleep support – building a calm, repeatable bedtime routine.
Parent coaching – simple scripts and routines to use at home.
Assessments – when attention, learning, or sensory differences may be part of the picture.
Ready to personalise these strategies for your child? Book an appointment with our Adelaide team in Rostrevor or make an enquiry. We’re here to help.
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