5 Simple Suggestions for Mindful Mornings with Kids!

Morning! 

Between getting dressed, eating breakfast, gathering supplies, and getting out the door on time, some days it might seem like there’s hardly a moment to breathe, let alone introduce mindfulness into the mix. But what if there were small, practical ways to weave mindfulness into the blanket of your morning routine that didn’t require a ton of extra time, effort, or support?

Sometimes mindful suggestions can sound a bit consuming and impractical, or too difficult to fit in and easy to forget. A mindful practice is an opportunity to create an invitation of ease in our big human lives- ones that are full of ups and downs, joys and challenges, successes and mistakes. Mindfulness doesn't "fix" our lives but offers tools, awareness, and resiliency that allows us to ride the wave of our wonderfully human experiences. 

Here’s a guide to mindful morning tips that fit into even the busiest of schedules, with a focus on supporting the nervous system in ways that allow mindfulness to feel like a pleasant part of the process—not a chore or "perfected" system!

Start with a Gentle Wake-Up

For those of us who don’t subscribe to the whole “morning person” vibe… waking up can be a challenge. The first moments you wake have the power to influence your day- in wonderful ways! 

So how can we start our day with some light-hearted mindfulness practices? 

For kids, you might try a morning “stretch and wiggle” routine right in bed! Encourage them to stretch their arms up high, wiggle their fingers and toes, and take a big, deep breath. 

Just like getting up from Savasana, this small act can help regulate their nervous system by activating the body’s natural wake-up mechanisms, reticular activating system, in a way that feels playful and natural.

Positive Anticipation

As you and your little begin the day, find a moment to reflect on what is to come. If possible, the family can all partake in a share over breakfast by considering what is coming up in the day. Inquire what your child feels most excited for. No need to make this a sit down activity- this can be done after a morning wiggle and stretch, while getting dressed, brushing teeth, whenever the moment fits. 

It’s a small practice with big benefits. Sharing about the good and exciting aspects of one's day creates a positive feedback loop of a child feeling safe, seen, and supported. This foundational communication creates space that can foster all types of important sharing in the future- the good, the great, and the challenging. 

What's for Breakfast?

Sometimes breakfast has to be on the go, in the car, or once you arrive at your destination. There's no one-size-fits-all way to eat. While we can't always sit down to a slow, savored breakfast with the family we can introduce mindfulness when it comes to the actual act of what and how we eat. 

Encourage your kids to notice the colors, textures, and tastes of their food. Maybe they can guess what’s in their smoothie or take turns describing how cereal feels in their mouth. This sensory engagement helps ground them in the moment, supporting their nervous system by creating a calm, focused start to the day. 

A Breath of Fresh Air

If time allows, step outside, even if just for a minute. Fresh air and nature can do wonders for the nervous system, helping to regulate stress and improve mood. This can be as simple as opening a window while you drink your coffee or stepping onto the porch with your kids before heading out the door.

Encourage everyone to take a deep breath and notice something around them; a bird singing, the breeze on their skin, the smell of the landscape. These small moments of connection with nature can help everyone feel more grounded and ready for the day ahead while teaching circles of awareness. 

Setting Intentions

Before leaving the home, or exiting the car, take a moment to set an intention for the day. This doesn’t have to be formal or serious—it can be as simple as asking your kids what kind of day they want to have. 

Setting intentions helps shift the focus from external pressures to internal desires. By knowing the overall goal or feeling, formulating a guiding intention can create a sense of purpose that acts like the sail upon our boat, guiding us to our determined destination. 

Embracing the Imperfection

A mindful morning routine isn’t about perfection. We don’t have to tell you that. There will be mornings that we greet with ease… and others? Well, not so much. That’s where balance comes in. The goal isn’t to create a rigid routine but to find moments of mindfulness within the flow of your family’s natural rhythm.

Some days, mindfulness might mean sitting down for a quiet breakfast together. Other days, it might mean taking a deep breath in the car when everyone’s running late.  When you lead with compassion, grace, and kindness to yourself and your kids, there's always something to be learnt. Ultimately, mindfulness is as much about flexibility and presence as it is about reaching a regulated state. 

Simplify for Success

Creating a mindful morning isn’t about adding more to your plate; it’s about finding ease in the chaos, tuning in to your family’s natural rhythms, and fostering a sense of connection that sets everyone up for a positive day. It’s not about keeping kids still or quiet—because kids should be kids—but about giving them, and you, the tools to navigate the day with a little more ease, optimism, and presence. 

Simple doses of mindful tactics gives children developmental tools to be fully themselves, socialize joyfully, and supports the energy and excitement that comes with being a kid. In doing so, you might just find a little more peace and joy in your own morning as well.

Does your family have any celebrated mindfulness practices? We'd love to hear what resonates for you! 

Your friends,

BBKY