Temper tantrums, bedtime battles and outsized feelings may occasionally overwhelm a toddler. Although such outbursts are a normal part of growing up, they represent a child’s attempt to work through and communicate their emotions. Whether these episodes happen at home or in the shopping mall, it can certainly feel uncomfortable for the child, the parents and nearby witnesses.

Mindfulness practices designed for toddlers can help little ones navigate unsettling feelings and situational challenges while supporting their developing brains. Rambunctious youngsters may not be able to sit still and meditate yet, but they will likely engage in games and activities that strategically teach emotional regulation skills.

The Science Behind Little Minds

A 2024 randomized study published in Cerebral Cortex reveals just how powerful mindfulness can be for developing brains. After analyzing brain imaging from 68 participating children, the researchers discovered that the kids that engaged in mindfulness activities exhibited measurable positive impacts in completing executive-function tasks and were better behaved than the control group.

“This research matters because during the toddler years, the brain is rapidly forming connections, especially in areas related to emotional regulation, attention and empathy,” says Dr. Yasmine Saad, a psychologist and founder of Madison Park Psychological Services, in New York City. “Mindfulness strengthens these neural pathways. When toddlers pause to notice their breath or sensations, they’re practicing self-awareness and impulse control, skills that form the foundation for emotional intelligence later in life.”

Mindfulness for Toddlers

Forget about sitting cross-legged in silence. Mindfulness for toddlers is about creating moments of awareness through their natural language of play. Moments of presence can be sprinkled into a child’s day by prompting them to notice their breath during a fun game, guiding them to recognize emotions through storytelling and building body awareness with movement.

Sensory-Based Approaches

• Listening Games: Have toddlers close their eyes and identify different sounds around them, both inside and outside the room. Surprise them by asking if they can hear sounds inside their own bodies.
  
  
• Texture Exploration: To develop mindful touching, ask kids to close their eyes and then place various items in their hands, prompting them to identify what those trinkets and textures are. Another fun game is to have kids rub their hands together really fast, then stop. Ask them to describe what they feel, offering suggestions such as heat, tingling or coolness.

Visual Tools

• Calm Down Jars: Fill a clear jar about three-quarters full with warm water; stir in two tablespoons of clear glue and one to two teaspoons of eco-friendly glitter. Top off with warm water, leaving a little space at the top, and close with a water-tight lid. Toddlers can shake the jar and watch the glitter settle. This is a wonderful way to visually illustrate the process of calming down.
  
  
• Breathing Buddies: To help young children feel their breath moving, place a stuffed animal on their belly while they are in a reclined position. Invite them to take deep breaths and ask them to describe what is happening to their beloved toy as they breathe in and out.

Movement-Based Activities

• Slow-Motion Walking: Practice walking as slowly and deliberately as possible, and have the toddlers notice every movement. Do they feel the floor under their bare feet? Can they hear their knees?
  
  
• Body Awareness: Guide children to tighten and relax different parts of their bodies, head to toe. For example, ask them to scrunch their faces tightly for three seconds, then relax, feeling the muscles melting.

The Ripple Effect on Families

When toddlers learn these early mindfulness skills, the benefits extend to the entire family. Parents report feeling more confident when handling challenging behaviors, and siblings often naturally imitate the techniques.

Mindfulness can be woven into daily activities or mundane chores. “Turn waiting in line into a what-do-you-see-and-hear game,” Saad suggests. “Make toothbrushing a chance to notice tastes and sensations. Even a one-minute pause before meals to take a breath and say something you’re grateful for can help a child’s brain and body learn to reset. Small, consistent moments are what create lasting habits.”

Getting Started

Begin with 30- to 60-second activities and gradually increase the duration as toddlers develop their attention span. All of the mindfulness activities should feel playful—like games, rather than formal meditation. Remember to model the behavior. Toddlers learn best through imitation. Be consistent. Regular practice, even if it involves brief moments, is more effective than longer, infrequent sessions. Follow the child’s lead. If a toddler is not responding to one technique, try another. Every child is unique and will connect with their preferred activities. Test them out and have fun with them.

Christina Connors is a writer, keynote singer and head of music and social-emotional learning integration for the Kind Mind Education Program. Learn more at ChristinaConnors.com.

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