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Therapy Types

Mindfulness-Based Practice

Learning to notice thoughts, feelings, and body sensations: without judgment so children and teens can respond to life rather than react to it.

Presence as a Skill

Mindfulness is the practice of paying attention to the present moment: thoughts, feelings, body sensations with curiosity and without judgment. Far from being abstract or spiritual, mindfulness is a skill that can be learned, practiced, and built over time.

For children and teens, mindfulness is adapted to be practical and accessible: grounding exercises, breathing techniques, body scans, and moment-to-moment awareness practices that can be used in real-life situations.

Mindfulness practice is embedded across many of the approaches used at Little Waves, and is particularly valuable for children and teens who struggle with anxiety, emotional reactivity, or a racing mind. It does not require sitting still or thinking about 'nothing': it simply involves learning to observe what is happening, without being pulled around by it.

Mindfulness doesn't stop difficult thoughts or feelings from arising. It changes the relationship you have with them so you can notice them without being overwhelmed.

Mindfulness in Practice

1
Building Awareness
Learning to notice what is happening internally: what thoughts are present, where feelings show up in the body, what sensations arise in different moments.
2
Non-Judgmental Observation
Watching thoughts and feelings pass without labeling them as 'good' or 'bad,' and without getting caught up in fighting or avoiding them.
3
Grounding Techniques
Simple, practical tools: breathing exercises, sensory grounding, body scans: that bring children and teens back to the present when they feel overwhelmed or anxious.
4
Everyday Integration
The goal is to build mindfulness as a daily habit: a way of moving through the world with more ease, intention, and self-awareness.
Who May Benefit
  • Children and teens with anxiety and worry
  • Emotional dysregulation and big reactions
  • Racing minds and difficulty concentrating
  • Perfectionism and self-critical thinking
  • Stress related to school or performance
  • Difficulty falling asleep
  • Anyone who wants more calm and self-awareness

Coping Tools That Pair With Mindfulness-Based Practice

Therapy builds practical skills, not just insight. These are some of the tools Lianne teaches. Flip each card to see how it works and when it helps most.

🌬️

Paced Breathing

Slow your nervous system fast

How it works

Breathe in for 4 counts, hold for 2, out for 6. Repeat 4–5 times. The longer exhale signals safety to your body.

🧊

Grounding5-4-3-2-1

Anchor yourself to right now

How it works

Name 5 things you see, 4 to touch, 3 you hear, 2 you smell, 1 you taste. Pulls you out of worry and into the present.

🌡️

Feelings Check-In

Name it to tame it

How it works

Put a word to what you're feeling and where you feel it in your body. Labeling an emotion reduces its intensity.

🧩

Opposite Action

Act against the urge, shift the feeling

How it works

When an emotion pushes you toward something that makes things worse, do the opposite: reach out instead of withdrawing, soften instead of snapping.

💬

Self-Talk Reframe

Challenge the story, not just the feeling

How it works

Catch the thought behind the feeling. Ask: Is this true? Helpful? What would I say to a friend? Then try a more balanced version.

✦ Get Started

Help your child find calm and awareness

We offer a complimentary 15-minute phone consultation for new clients: a chance to connect, ask questions, and see if we're the right fit.

Secure booking via Jane App · 15 minutes · No obligation

FAQQuestions About Mindfulness-Based Practice
What is mindfulness and how is it taught to children?

Mindfulness is the practice of paying attention to the present moment without judgment. For children, it's taught through breathing exercises, body scans, sensory activities, and guided imagery, keeping it simple, short, and concrete.

Does mindfulness really help children with anxiety?

Research shows mindfulness-based practices reduce anxiety, improve attention, and help children regulate emotions. It is most effective when practiced regularly, and when parents learn alongside their children.

Can mindfulness help children with ADHD?

Yes. While mindfulness isn't a replacement for other ADHD supports, regular practice can improve focus, reduce impulsivity, and help children notice their own mental states, all of which support ADHD management.

How long does it take for mindfulness to make a difference?

Some benefits, like feeling calmer after a breathing exercise, are immediate. Longer-term benefits in attention and emotional regulation typically emerge with consistent practice over several weeks.