Mindfulness Exercises: How to Help Your Child Be Biblically Mindful

Our minds tend to wander and be full of thoughts that aren’t necessarily related to what is happening at the moment. Mindfulness is the practice of quieting your mind by gently bringing your awareness back to the present and using your senses to turn your attention away from stressful, anxious, negative thoughts to what is real right now, accepting it without judging it as being good or bad.

Yes, my soul, find rest in God; my hope comes from him. Truly he is my rock and my salvation; he is my fortress; I will not be shaken. – Psalm 62:5-6, NIV

What is the difference between being mindful and being biblically mindful?

Being mindful and being biblically mindful both involve being present in the moment, aware of what’s happening right now, and accepting it as is, without judging it or trying to change it. Being biblically mindful, however, is adding faith to your awareness and seeing each moment as a gift from God, being mindful of His presence in it, and seeking to connect with Him through prayer or His Word.

Examples of Biblical Mindfulness Exercises

Box breathing Have your child sit up straight or stand as still as possible and start by slowly inhaling through his or her nose to the count of four, while focusing on filling his or her lungs up with air; hold his or her breath for a count of four; slowly exhale through his or her mouth feeling the air go out; hold for a count of four; and repeat the cycle four or five more times until your he or she is calm.

End the exercise with a short prayer, such as, “Thank You, God, for giving me breath and for being with me and helping me feel calm when I feel anxious or afraid. In Jesus’ Name, Amen.” or a passage from Scripture, such as:

Let everything that has breath praise the LORD. Praise the LORD – Psalm 150:6, NIV

Five senses exercise This is a good exercise to help calm a child who is feeling anxious, worked up, or about to panic, by having him or her use all five senses to interrupt his or her racing thoughts and redirect his or her brain to the present moment.

Have your child start by taking one or two deep breaths and then looking around and naming five things he or she can see, four things he or she can touch, three things he or she can hear, two things he or she can smell, and one thing he or she can taste.

Then follow up by asking him or her if any of the things he or she saw, touched, heard, smelled, or tasted reminded him or her of a Bible story or verse. If he or she can’t think of one, ask if you can give him or her a hug, and then ask what it felt like and connect it to a message such as Jesus’ love for children, or how God protects us with His loving arms.

Repetitive affirmation Encourage your child to memorize a favorite scripture verse he or she can repeat when feeling fearful or anxious and use as an anchor to hold on to, such as:

Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go. – Joshua 1:9, NIV

For I am the LORD your God who takes hold of your right hand and says to you, Do not fear; I will help you. – Isaiah 41:13, NIV

I am with you always, to the very end of the age. – Matthew 28:20b, NIV

Alternatively, have your child repeat a positive affirmation such as:

“I am scared, but God is with me and He will protect me; I feel lonely, but God is always with me; Jesus loves me; I am a child of God and I am special in His sight; God has great plans for me; I am brave and I am strong; I can do all things through Jesus who gives me strength.”

Thinking of God and His Word amid troubling thoughts can have a calming effect on your child, help boost his or her confidence, and move him or her past his or her fear or anxiety.

Practicing gratitude Encourage your child to recognize and express gratitude for the blessings in his or her life. Have him or her look around, focus on the details of his or her surroundings, and thank God for the things he or she sees. For example:

“Thank you, God, for the beautiful flowers in my garden; thank You for the birds singing in the tree; thank You for my warm, comfy bed; thank You for this delicious pizza I am eating; thank You for the cool breeze on a hot day; thank You for my mom who loves me and takes care of me; thank you for my friend who comes over to play.”

A Note to Christian Parents

Mindfulness does not contradict Christianity as long as it is not misused and is approached in a biblical way that is rooted in Scripture and focuses on connecting with God. The following are some tips for teaching your child how to practice mindfulness biblically, grow deeper in his or her faith, and learn to develop a biblical worldview.

True Mindfulness Teach your child what it means to be mindful. That means slowing down and paying attention to what is happening right now instead of worrying about something that happened in the past or something that might happen in the future. Connect this to the biblical principle of God’s omnipresence in every moment of his or her life, and in everything he or she does.

If your child can grasp this one truth, he or she will have a strong foundation for recognizing the Lord’s presence in any mindfulness exercise. This will enable him or her to learn how to be wise, discerning, and to respond to any anti-biblical mindfulness activities, such as being told to empty his or her mind, or repeat a mantra or phrase that is not scriptural, that he or she may be asked to do in school or a group.

Keep the Mind Full Teach your child that it is never safe to try to completely clear his or her mind, and that if he or she is instructed to simply relax and do so, to silently repeat a Christ-centered thought to him or herself, such as “Jesus loves me,” or “God is here with me in this moment.”

Encourage your child to think about God and His Word over and over until it becomes second nature, and when explaining Scriptures to him or her, use pictures and visual illustrations to help him or her understand and remember them more easily. They can also meditate on Jesus the Shepherd, tending His sheep, as a substitute if told to picture something that does not sound like something he or she is familiar with in the Bible.

Teach your child that God is always with him or her, even during difficult times, and that He loves and cares for him or her. Encourage your child to connect with the Lord through prayer and talk to Him about what he or she is thinking and feeling.

Encourage your child to observe details in his or her surroundings, look for God’s gifts in the moment, and give Him thanks for them.

Next Steps

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