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Mindfulness-based therapy

Short, gentle practices that help children and teens notice big feelings and ride them out without being swept away.

In my practice

“A single breath is a small thing, and for a child it can be the first step out of a storm.”

Pamela Wallberg, RCC

Understanding the approach

Mindfulness means paying attention to the present moment with curiosity and without judgment.

For children, that might mean noticing the breath, feeling the feet on the floor, listening to a sound, or noticing how a feeling shows up in the body.

In sessions, practices are brief, concrete and often playful, such as breathing with a stuffed animal, a “belly breathing” game or a sensory walk. The goal is not to empty the mind, but to give children a way to pause, settle and choose how to respond.

Origins and evolution

Modern mindfulness-based therapeutic approaches began with Jon Kabat-Zinn’s mindfulness-based stress reduction program in the late 1970s, which drew on contemplative traditions. Mindfulness-based cognitive therapy later combined these practices with cognitive therapy, and adaptations for children and teens followed, using short, concrete and playful practices.

Kabat-Zinn, J. (1982). An outpatient program in behavioral medicine for chronic pain patients based on the practice of mindfulness meditation: Theoretical considerations and preliminary results. General Hospital Psychiatry, 4(1), 33–47. link

Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156. link

Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2013). Mindfulness-based cognitive therapy for depression (2nd ed.). Guilford Press.

Semple, R. J., Lee, J., Rosa, D., & Miller, L. F. (2010). A randomized trial of mindfulness-based cognitive therapy for children. Journal of Child and Family Studies, 19(2), 218–229. link

Read the research

The science

Reviews of mindfulness programs for children and teens find small to moderate benefits for stress, anxiety and emotional wellbeing, with stronger results for practices that are short, concrete and age-appropriate. Effects vary between studies, and mindfulness works best as one tool among others.

Dunning, D., et al. (2022). Do mindfulness-based programmes improve the cognitive skills, behaviour and mental health of children and adolescents? An updated meta-analysis of randomised controlled trials. Evidence-Based Mental Health, 25(3), 135–142. link

Dunning, D. L., et al. (2019). Research review: The effects of mindfulness-based interventions on cognition and mental health in children and adolescents—a meta-analysis of randomized controlled trials. Journal of Child Psychology and Psychiatry, 60(3), 244–258. link

Zoogman, S., Goldberg, S. B., Hoyt, W. T., & Miller, L. (2015). Mindfulness interventions with youth: A meta-analysis. Mindfulness, 6(2), 290–302. link

Zenner, C., Herrnleben-Kurz, S., & Walach, H. (2014). Mindfulness-based interventions in schools: A systematic review and meta-analysis. Frontiers in Psychology, 5, 603. link

Semple, R. J., Lee, J., Rosa, D., & Miller, L. F. (2010). A randomized trial of mindfulness-based cognitive therapy for children. Journal of Child and Family Studies, 19(2), 218–229. link

Kelty Mental Health Resource Centre (BC Children’s Hospital): Mindfulness for Children and Youth. link

Read the research

What sessions look like

  • Short and gentle. Practices last a few minutes and are woven into the session along with play, art or conversation.
  • At home. Your child and family get simple practices to repeat, such as breathing routines before bed.
  • Adapted for each child. For some children, especially those with a history of trauma, quiet, inward focus can feel unsafe, so I adapt or choose active, outward-focused practices instead.

How it works

The steps of mindfulness.

Every child is different, so the pace and order change. This is the general path.

01

Learn to notice

We begin with simple practices that help your child notice their body and senses, such as breath, sound and touch.

02

Name the feeling

Your child learns to notice where a feeling lives in the body and to name it, which often makes it feel smaller.

03

Practise the pause

We build short routines to use when things get hard, such as a calming breath or grounding with the senses.

04

Make it a habit

Brief daily practice, shared as a family when possible, helps the skills become automatic.

Where this approach helps

Mindfulness is part of care for many concerns. Choose one to see how I work with it.

Related approaches

CBT → Art therapy → Play therapy →

Common questions

Can young children really practise mindfulness?+

Yes, when it is short and playful. Even a few breaths with a stuffed animal on the tummy can help a young child settle.

Does my child have to sit still and close their eyes?+

No. Practices can be done moving, drawing, walking or with eyes open, whatever feels comfortable.

What if my child hates yoga and meditation?+

Many people dislike engaging in yoga or meditation.

Montero-Marin, J., et al. (2023). Do adolescents like school-based mindfulness training? Predictors of mindfulness practice and responsiveness in the MYRIAD trial. Journal of the American Academy of Child & Adolescent Psychiatry, 62(11), 1256–1269. link

Schlosser, M., Sparby, T., Vörös, S., Jones, R., & Marchant, N. L. (2019). Unpleasant meditation-related experiences in regular meditators: Prevalence, predictors, and conceptual considerations. PLOS ONE, 14(5), e0216643. link

Britton, W. B., et al. (2021). Defining and measuring meditation-related adverse effects in mindfulness-based programs. Clinical Psychological Science, 9(6), 1185–1204. link

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Many mindfulness techniques designed for a neurodivergent population can be useful for individuals who struggle with visualization, yoga, sitting still, or who simply find that meditation actually increases their anxiety.

Cachia, R. L., Anderson, A., & Moore, D. W. (2016). Mindfulness in individuals with autism spectrum disorder: A systematic review and narrative analysis. Review Journal of Autism and Developmental Disorders, 3(2), 165–178. link

Cairncross, M., & Miller, C. J. (2020). The effectiveness of mindfulness-based therapies for ADHD: A meta-analytic review. Journal of Attention Disorders, 24(5), 627–643. link

Read the research

Is mindfulness a replacement for other treatment?+

It is one helpful tool. I combine it with approaches such as CBT, play or family sessions, depending on your child’s needs.

Ready to take a first step together?

You do not have to work this out alone. Book a free 15-minute call to talk about your child, your family and whether this approach fits.

Schedule free consultation

Trusted resources

More help for families in B.C.

Free, evidence-informed information from Kelty Mental Health at BC Children’s Hospital. These links open in a new tab.

Mindfulness for children and youth Kelty Mental Health: simple practices to try.Foundations of mindfulness For parents who want to practise too.Mindful parenting A mindful approach to parenting.

Information on this page is provided by Pamela Wallberg, MA, RCC, Registered Clinical Counsellor. Last updated October 2026. This page is general information and is not a substitute for individual care.

Related: Stress management · Anxiety · CBT