More Than Meditation: A Surprising Path to Mindfulness for Kids These Holidays

It’s winter school holidays here in Australia.

For many families, that can mean kids curled up indoors—on their phones, gaming consoles, or binge-watching YouTube. Screens offer entertainment and, at times, much-needed rest for tired parents. But behind the convenience lies a quieter concern.

As noted by child development specialist Arabella Hille, the overuse of devices is now being linked to significant declines in children's executive functioning. We’re seeing increasing rates of:

• Emotional outbursts and frustration intolerance

• Poor self-awareness

• Rigidity and social disconnection

• Procrastination and impulsivity

Left unaddressed, these patterns risk becoming chronic, following children into adulthood with consequences for relationships, career, and wellbeing.

So what would we hope for instead?

Presence. Regulation. Resilience. A sense of connection and enjoyment that is rooted in the now — not constantly mediated by pixels. This is where mindfulness comes in.

What is Mindfulness, Really?

Mindfulness is often defined as the practice of paying attention to the present moment, on purpose, and without judgment. It’s about being here—fully—and aware of one’s thoughts, feelings, and surroundings.

Researchers distinguish between:

• State mindfulness: momentary awareness, cultivated by practices like breathing exercises or meditative focus.

• Trait mindfulness: a more stable, enduring tendency to be present and aware, linked with long-term wellbeing.

And the benefits of mindfulness are compelling:

• Improved emotion regulation

• Increased life satisfaction

• Reduced anxiety and stress

• Better attention, memory, and interpersonal connection

Mindfulness meditation has long been the most studied way to boost these benefits. But it begs the question: Are there other ways to become more mindful—especially for children who might find meditation challenging?

The Study That Caught My Attention

In 2019, researchers Xia et al. conducted a comprehensive review of 69 different nonmindfulness-based interventions—activities that didn’t teach mindfulness explicitly, but still measured whether they improved mindfulness levels.

The results were fascinating.

While many interventions showed little or no change, some produced small to medium gains in mindfulness. These included physical activities, therapies, and programs focusing on body awareness or social interaction.

But one intervention stood out. By far the most impactful was a group hiking trip for 14-year-old boys.

This wasn’t a mindfulness retreat. There were no meditation cushions or formal instruction. Just teenagers in nature, navigating trails, facing challenges, and working together. The effects were striking—not only did their mindfulness levels increase dramatically, but they also reported greater life satisfaction and reduced stress.

Why Hiking Works (and Why It Matters Now)

Let’s break it down. A group hiking experience offers:

• Disconnection from devices

• Connection with peers (teamwork, shared experience)

• Connection with nature (sensory immersion, stillness)

• Physical activity (endorphin boost, embodiment)

• Challenge and reward (building self-efficacy and focus)
  

All of these, together, form a powerful foundation for cultivating mindfulness. And in a post-Covid world—where lockdowns, isolation, and increased screen dependency have left lasting marks on our kids—the need for embodied, real-world connection has only grown.

So what can we take from this?

Mindfulness meditation is still an incredibly valuable practice. But it’s not the only path. Especially for children and teens, alternative approaches—like time in nature, purposeful group activity, and screen-free physical challenges—can offer profound benefits.

This school holidays, consider the simple gift of getting outdoors.

It doesn’t need to be grand or remote. A local bushwalk, a group camping weekend, or even a beach trek can become a gateway—not just away from screens, but into the present moment.

What kind of mindful moment could arise if we simply stepped outside—and let nature lead?