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Mini-mindfulness: Four ways to get ‘Ommm” with your Little Well Being
By Bianca Slade, Blackmores Superkids Cook

Think it’s impossible to get your kids to sit still, let alone meditate? Think again. Blackmores Superkids Cook, Bianca Slade (aka. Wholefood Simply) shares her tips on how the whole family can find inner and outer peace.

Taking some time each day to sit calmly and focus on breathing deeply and slowly has numerous benefits for you and your children. Research shows ( regular mindfulness or meditation sessions can help improve attention, memory processing and decision making abilities. It may also help improve children’s self-awareness and self-confidence, as well as awareness of others. 

So, what are you waiting for? Here’s four ways to introduce a little ‘Ommm’ into your family’s daily routine.

1.     Set a mindfulness alarm

It is easy for the days to slip away in to-do lists, extra-curricular sports and commitments. But regular mindfulness practice should become as frequent and common in the house as brushing your teeth or making your bed.

Ideally, set the time for some mindfulness aside before bedtime, as this will help calm busy minds and get the kids ready for sleep. At the same time every day, turn off all devices and aim for ten minutes of mindfulness practice.

2.     Eat mindfully

Children who eat dinner with their parents are more likely to have strong lines of communication with them and may even be less fussy about their meals. Research shows that children who eat dinner with their parents experience long-term physical and mental health benefits (Harbec & Pagani, 2017. Accessed from: Eating mindfully, whereby there’s no distractions, such as television or devices, can ensure everybody appreciates their meal and savours each bite.

3.     Be grateful

Tonight at dinner, try this mindfulness exercise: each person around the table shares one reason why they’re feeling grateful today. It’s an ideal way to allow children to express what they enjoyed about their day, and to bring them back to the present by communicating it with everybody.

4.     Go for a walk

A mindful walk is not just great exercise, but it’s a wonderful way to help calm busy minds. Keep chatter to a minimum, pay attention to the sounds you can hear, the smells in the air and any other feelings you experience. On the way back, you can discuss anything you felt or experienced to bring your selves back to the present.

Nutrients are important to support kid’s healthy growth and development. Children’s potential also comes from physical wellbeing and mental wellbeing. For more information, recipes and activities to help grow your little Well Being’s full potential, visit


Bianca Slade is a mum of three (aged 10, 6, and 2), a recipe creator and owner of healthy cook blog site, Wholefood Simply. Bianca is passionate about creating whole foods that the entire family can enjoy, as well as recreating traditional treats and sweets to suit her family’s whole food ways. Bianca has published 10 cookbooks under the Wholefood Simply umbrella, including her most recent book Wholefood Simply: Natural Indulgence. Bianca has teamed up with Blackmores as their Superkids Cook.