Mindfulness resources for kids, teens and families

Mindfulness resources for kids, teens and families from the secondary school counselling team

By Tess Neill, Psychologist, Secondary School

Helpful resources

  • Like You: Mindfulness for Kids – This podcast has great resources to teach mindfulness in easily accessible forms to young people (many older people like it too. Find it on your favourite podcast platform). https://podcasts.apple.com/au/podcast/like-you-mindfulness-for-kids/id1493360254
  • Smiling Mind has free mindfulness meditations (that can be adapted to different ages so the whole family can use it). It is a not for profit and is often used at school with teens. https://www.smilingmind.com.au/
  • Headspace has great visual appeal, interactive graphics and platform and reliable content. It has modules on sleep, stress and has an annual subscription (which is often discounted). https://www.headspace.com/

Supporting your teen and family during holidays and remote learning

  • Normal teen developmental needs are at odds with the monotony of lockdown. Teen brains crave novelty (especially those teens with ADHD). Even teens with ASD or those very wedded to routines need change (albeit change that is foreshadowed and gradual). The challenge for parents is to consider ways to introduce this for each of your teens (and as a family), if possible.
  • Most teens seek risks; the changes to their brain orient them to this. Learning a new skill or resuming neglected hobbies can delight and challenge us when things don’t go according to plan.

Potential barriers are:

  • Parent exhaustion – make time as often as you can to engage in regular planned self-care, exercise, meditation, yoga, chats with friends and family.
  • Letting the days of the week blend into each other. Lockdown removes many cues that signal the passing of time (e.g. afternoon sports). Create or reinstate some family activities and gather any resources you need ahead of time. For example, a family games night – consider buying some new games if the old ones have lost their appeal or teach your family some basic card games.
  • Apathy – teens’ enthusiasm and energy can be low at the best of times and this can be more pronounced in lockdown. This is particularly so after a full day of online classes (or meetings for parents). Consider ways to place activities within your routines so they are easily accessible and affordable, and make the set up/cleanup of activities you can do together very easy. This may involve some preparation on the weekends, perhaps create a space in your garage/home to store resources and gather resources you need via online shopping or when gathering essentials from supermarkets.
  • Teens’ (and/or our) fears of not being good enough at a new skill can block giving things a go. It can help if you are both beginners, or at least not too far apart in competency when trying something new.
  • Teens rejecting parents as managers of their lives – this is a normal aspect of teen development as they seek independence and move towards adulthood. Our challenge is to redefine ourselves as consultants and stay hired as a resource they can draw on. If it is hard to engage your teen in activities as they are pushing against your manager role, try and go with that; ask your teen to teach you a skill they are more advanced in (for example, piano).

Risk taking

As mentioned, most teens enjoy and seek risks as their brains change and develop. Learning a new skill can delight us and challenge us when things don’t go according to plan. Helping our teens take managed risks can prevent them from seeking potentially harmful ones. Teaching your teen how to drive when they come of age is in this category, if they are inclined to push the limits once we are out of lockdown sign them up for a defensive driving course, send them to party safe programs or consider learning a new skill that is good for adrenaline and dopamine-seekers, such as kite surfing, rock climbing, etc.

Ideas to introduce novelty, delight and managed risk taking

(NB adapt the way you approach these depending on how much encouragement and guidance your teen needs).

  • Painting – there are online workshops on learning how to paint with acrylic paints on boards (materials available at most two-dollar shops or Eckersley’s online) e.g. https://elenaparashko.com/painting-tutorials/#
  • Woodwork projects – make a skateboarding ramp, skateboard rack, or dog kennel.
  • Create a basic forge at home and supervise a simple metalwork project (YouTube can show you how).
  • Ceramics – try online classes (https://ceramic.school/) or, again, YouTube and online shops for supplies (Keanes/Walkers).
  • Music – learning a new song with a parent on guitar, piano or any instrument you have. If your teen is more advanced than you in an instrument, ask them to teach you the basics and set up a regular time to practise. If many family members are musical, try all learning and performing some songs together.
  • Cooking – teach your teen how to cook a meal or bake a family favourite.
  • Dancing – dust off your Wii or alternative platform and try dancing programs.
  • Exercise – try an online running program (such as couch to 5km), online fitness classes or the Sports Department’s new NetFit app.

Resources

Siegel, Daniel, (2013) Brainstorm: The power and purpose of the Teenage Brain
Tuning in to Teens (parent program developed by University of Melbourne and Monash University's jointly auspiced Mindful Centre for Training and Research in Development Health)

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