By the end of September, the “new school year” excitement starts to settle. Bedtimes stretch later and mornings feel rushed, with both kids — and parents — running on empty.

Mindfulness is a helpful reset that helps families pause, reflect, and reconnect. It doesn’t have to be fancy or formal with cushions and incense. For kids, it can be as simple as a game, a stretch, or a shared moment of quiet. And for parents, it’s about creating rhythms that make home feel calmer, even on busy school days.

Here are five easy mindfulness practices your family can try this fall:

1. Morning Breathing Game

Mornings can feel like a scramble to get out the door. A one-minute breathing ritual before leaving home helps kids arrive at school feeling centered.

How to do it:

• Say, “Let’s take a few breaths to help our bodies wake up and get ready for learning.”
• Have your child to place one hand on their belly, noticing how it rises and falls.
• Together, take a three-second slow breath, asking your child to “Smell the hot cocoa.”
• Release your breath for three seconds, asking your child to “Blow out the candles.”

Why it works: It resets everyone’s nervous system and brings a moment of calm before the day begins.

2. Music & Movement Reset

Homework battles or post-school meltdowns? Instead of pushing through, try a family “reset.” A song like the Lego Movie’s “Everything is Awesome” or Minecraft Movie’s “Lava Chicken” can quickly elevate your child’s mood and show them how easy it is to redirect their attention.

How to do it:

• Choose one song (something upbeat or silly).
• Everyone in the family has to get up and dance or stretch for the length of the track.
• End with a big group high-five.

Why it works: Movement helps release stress, and music cues the brain to shift gears.

3. Rose, Bud, Thorn Check-In

Borrowed from classroom “community time,” this ritual is perfect for dinner or bedtime.

Ask each person to share:

• A rose (something good from today)
• A thorn (something tricky or tough)
• A bud (something they’re looking forward to)

Why it works: Kids practice reflection and gratitude while building emotional vocabulary. Parents gain a window into what’s really on their child’s mind.

4. Gratitude Journals

Mindfulness doesn’t have to mean silence—it can mean noticing what brings joy. You might try a fun book of inspiring quotes and prompts like the “Today is Great” gratitude journal for kids.

How to do it:

• Keep a small notebook by the bed.
• Before lights out, ask kids to draw or write one thing they’re thankful for.
• For toddlers, you can jot down their answers as they dictate.

Why it works: Gratitude practice has been linked to stronger resilience, better sleep, and improved mood for kids and adults alike.

5. Bedtime Body Scan

Instead of wrestling kids to sleep, guide them through a quick relaxation exercise. The BrightenUp! Kids YouTube channel has a number of free guided body scan meditations you can try.

How to do it:

• Ask your child to lie down and close their eyes.
• Lead them through a “scan”: “Squeeze your toes… now relax. Wiggle your legs… now rest. Shrug your shoulders… now let them melt.”
• End with a big stretch and a cozy goodnight.

Why it works: It helps kids release physical tension and signals the body it’s time for rest.

Building Your Family’s Routine

The trick with mindfulness is to keep it simple and consistent. You don’t need to do every practice every day. Start with one — maybe a morning breathing game or a bedtime gratitude journal — and let it grow from there.

Most importantly, model it yourself. When kids see parents pause, breathe, and reset, they learn that slowing down isn’t just allowed — it’s powerful.

Want more creative ways to support your child’s growth this fall? Shine’s classes, camps, workshops, and party entertainment weave mindfulness, play, and imagination into every experience — helping kids (and parents) find their calm in the busy season ahead.