Skip to content
Begin free

A ten-minute family calm routine

A simple shared practice for families: breathe, stretch, share and thank. Works for all ages.
A young child’s hands colour a drawing of a sun with crayons at a kitchen table.

Doing a short practice together can become a lovely family ritual, a few calm minutes before school, after dinner or on the weekend.

The routine

  1. Arrive (1 minute). Sit together in a circle. Everyone takes three slow breaths.
  2. Stretch (3 minutes). Reach up tall like a mountain, sway like a tree, then curl up small in child’s pose.
  3. Check in (3 minutes). Each person shares their feelings colour.
  4. Thank (2 minutes). Each person names one thing they are grateful for.
  5. Close (1 minute). One long, slow breath out together.

Tips

  • Let children take turns leading.
  • Keep it light and short; stop while it is still fun.
  • Print the free gratitude journal page to record your thank-yous.
Format
Article
Language
English
Audience
Everyone, Families
Topic
Everyday wellbeing, Families & children

Free to print and share for personal and classroom use. Spotted a mistake? Let us know.

Keep exploring

Related guides

Yoga nidra for beginners: a guided deep rest

Lie down, follow a voice and let your body rest deeply. What yoga nidra is, how to try it at home and how it differs from sleep.

Format
Guide
Language
English
Audience
Beginners, Everyone

Walking meditation: mindfulness on the move

Meditation doesn’t have to mean sitting still. A slow, simple way to practise on a path, in a garden or along a hallway.

Format
Guide
Language
English
Audience
Beginners, Everyone