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Meditations and Relaxations for the Whole Family

After the hustle and bustle of the holidays—parties, late nights, and road trips—adults and kids alike savor the opportunity to slow down. As normal activities resume, embrace the slower pace and spend time together as a family. Try these meditations and relaxations to create a calming atmosphere.

Intentional Breathing

The simple act of intentional breathing can go a long way in relaxing your body. Teach family members tricks for breathing. You can do five-finger breathing in which you trace the outline of your fingers with an in and out breathing pattern. Or try hot air balloon breathing where you breathe in through the nose and then exhale as much as possible as if you were filling up a hot air balloon.


Guided Meditations

Guided meditations are helpful to focus your thoughts. Some versions provide prompts to relax the body, while others offer positive affirmations that you can carry with you throughout the day. You can find guided meditations on YouTube or use a meditation app for your smartphone or tablet.


Classical Music

Listening to relaxing music has a calming effect on the body. Slower-paced music can relax your mind and body and cause you to feel less stressed. Classical, smooth jazz, or soft pop songs are effective, so turn on these tunes while cooking dinner or relaxing in the evening.



The wonderful thing about yoga is that it can be done by just about anyone, whether you are a kid, adult, or senior. If you’re a beginner, start with easy poses that provide a great stretch and improve your balance and flexibility. Adjust the basic yoga moves to fit your range of motion.


Outdoor Time

Spending time in nature has a calming physical effect on the body. Outdoor activities can improve your mood and combat anxiety and depression. If you can’t find the time or it’s too cold to head outdoors, listen to nature sounds like a rainstorm or rolling ocean waves to reap similar benefits.


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