At Mirai Minds, we believe that mindfulness isn’t just something to teach children. It’s something that saves caregivers, too.
There’s a moment most caregivers know too well.
You’re in the middle of the chaos — a toy underfoot, a snack abandoned mid-bite, your toddler yelling because their banana broke “the wrong way.” You glance at the clock. It’s 10:17 AM, and it already feels like bedtime.
Your heart’s racing, your shoulders are tight, and all you want is one thing:
“I just need a minute.”
But in a world that demands your constant attention, where do you find that minute?
And that minute you’re longing for?
You don’t have to take it alone.
You can take it together.
Let us introduce you to the 5 Senses Game — a small, mindful pause that can re-center both you and your toddler in under five minutes.
Why Mindfulness Isn’t Just for Adults
When we think of mindfulness, we often imagine a candlelit room, a meditation cushion, and total silence — the very opposite of parenting a toddler.
But at its core, mindfulness isn’t about silence or stillness.
It’s about attention.
And noticing.
It’s about anchoring ourselves — and our children — to the present moment, even when that moment is loud, messy, or full of energy.
For toddlers, mindfulness looks like:
- Listening closely to a sound
- Touching something soft or cold
- Tasting a fruit and describing the flavor
- Naming what they see around them
- Noticing how their body feels when they jump, run, or sit still
This is what the 5 Senses Mindfulness Game teaches — gently, playfully, and without needing screens, props, or perfection.
The Mindfulness Game: Simple Steps, Lasting Impact
Here’s how to play the 5 Senses Game with your child. You can do it at home, at the park, during a meltdown, or even in line at the grocery store.
Ask your toddler to notice:
- Something they can see
- Something they can hear
- Something they can touch
- Something they can smell
- Something they can taste
You can adapt it based on what’s available. Sometimes, you’ll only do 3 senses. Sometimes, your child will want to do it over and over.
Each prompt becomes a moment of shared curiosity.
A breath.
A reset.
And that “one minute” you needed? It becomes a moment with your child, not in spite of them.
What the Research Says about Mindfulness
This might sound too simple. Too gentle to matter. But the science behind sensory mindfulness in early childhood is powerful.
Here’s what we know:
Emotional Regulation: Young children experience intense emotions, often without the tools to manage them. Mindfulness helps toddlers become aware of those feelings, instead of overwhelmed by them. In a study by Zelazo and Lyons (2012), even short, simple mindfulness exercises helped children reduce impulsive reactions and improve emotional control.
Focus and Attention: According to research from the University of Wisconsin, mindfulness activities have been shown to strengthen the prefrontal cortex — the part of the brain responsible for focus, decision-making, and impulse control. In preschoolers, this translates to better listening, longer attention spans, and less frustration during transitions.
Parent-Child Connection: When caregivers and children co-regulate — calming down together — both nervous systems benefit. Dr. Dan Siegel refers to this as “attunement,” and it’s one of the strongest predictors of healthy emotional development in children.
The 5 Senses Game isn’t just a distraction technique.
It’s a brain-building, bond-deepening tool.
And it takes less time than scrolling Instagram.
The Magic of Co-Regulation in Mindfulness
Here’s something most parenting books don’t say loudly enough:
You don’t have to be calm before you show up for your child.
You can get calm together.
When your toddler is dysregulated — crying, flailing, melting down — your instinct might be to “fix” it fast. But often, the most powerful thing you can do is anchor yourself, then anchor them.
The 5 Senses Game gives you a shared language of calm.
Not “stop crying.”
Not “be quiet.”
But: “Can you hear the birds?”
“What can you feel under your feet?”
It brings you both into the moment.
And in doing so, it brings you closer to each other.
Real-Life Moments That Matter
We’ve seen caregivers use this game in the most beautiful, unexpected ways:
- A mother plays it on the train with her son who gets anxious in crowds.
- A father uses it before bedtime to help his daughter transition from wild play to sleep.
- A preschool teacher incorporates it into circle time, helping children ground before story hour.
- A grandmother uses it after a tantrum, as a way to reconnect with her grandson through play.
You don’t need perfection.
You just need intention.
Mindfulness for You, Too
Let’s come back to you — the caregiver.
You’re not just a guide.
Not just a provider.
You’re a human being, holding a lot.
The beautiful twist of the 5 Senses Game is this: while you’re helping your child feel safe and grounded, you’re reminding yourself how to feel those things too.
You start noticing:
- The weight of your child’s hand in yours
- The sound of your own breath
- The softness of a toy or the smell of breakfast
- The way your body relaxes when your child’s eyes light up
This isn’t another thing on your to-do list.
It’s a way off the list.
How to Start — Even If You Feel Overwhelmed
If you’re thinking “this sounds lovely but I barely have time to shower,” we get it.
Start here:
- Choose one sense at a time
- Use it during a natural transition (waking up, bath time, snack time)
- Say it like a game, not a test (“Can you find something that smells yummy?”)
- Repeat the sense that your child seems drawn to (some kids love touch, others love sound)
You don’t have to “teach” mindfulness.
You just have to model noticing.
The rest grows from there.
A Gift, Not a Fix
The 5 Senses Game is not a magic wand. It won’t erase all tantrums, fix bedtime forever, or turn your toddler into a tiny Buddha.
But it will give you something you can return to, again and again — a shared tool. A pause. A soft landing.
It says:
“I see you.”
“I hear you.”
“I’m here with you.”
And sometimes, that’s all a child (or a grown-up) really needs.
Final Thoughts: A Minute That Matters
So the next time you whisper, “I just need a minute,”
know this:
That minute can be a moment of connection, quiet noticing and mindful, mutual regulation.
At Mirai Minds, we believe that children learn best in relationship — through love, play, and presence.
And caregivers thrive when given simple, sustainable tools to support that relationship.
The 5 Senses Game is one of those tools.
It’s not flashy. Not branded.
It’s human.
Ancient.
And it works.
So go ahead — take your minute.
Read our previous post here!
