80 Easy Ways To Teach Mindfulness To Kids

As a mom of three, I know firsthand the challenges that come with raising kids in today’s fast-paced world.

We want our children to be happy, healthy, and successful, but it’s easy to get caught up in the chaos of daily life and forget to focus on what really matters.

That’s why I’ve discovered the power of mindfulness and how it can benefit not only myself but my children as well.

Mindfulness is the practice of being present and fully engaged in the moment, without judgment or distraction.

It’s a tool that can help kids learn to manage their emotions, reduce stress, and increase their overall well-being.

In this blog post, I’ll share easy ways to teach mindfulness to kids, so that you too can help your children develop these essential skills and enjoy a more mindful and fulfilling life.

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Ways To Teach Mindfulness to Kids

Breathing Buddies

This activity involves kids lying down with a stuffed animal on their belly.

They watch the rise and fall of the animal as they breathe, teaching them to focus and be aware of their breath.

It’s great for mindfulness as it helps children learn to calm their minds and focus on the present moment.

Mindful Coloring

Mindful coloring involves coloring in a detailed coloring book or sheet.

This activity is beneficial for mindfulness as it requires concentration and allows children to express creativity while focusing on the task at hand.

It’s a relaxing and meditative process that helps in reducing stress and improving focus.

Here is a great mindfulness coloring book for kids.

Belly Breathing

Belly breathing is a simple exercise where children are taught to breathe deeply into their bellies. They place their hands on their stomachs to feel the rise and fall with each breath.

This technique is great for mindfulness as it helps children learn to control their breathing and become more aware of their bodies, promoting calmness and focus.

Five Senses Exercise

This exercise involves children paying attention to their five senses in a specific moment. They note what they see, hear, smell, taste, and touch.

This is an excellent mindfulness activity as it encourages kids to be fully present and aware of their surroundings, enhancing their sensory experiences and grounding them in the moment.

Mindful Walking

In this activity, children walk slowly and deliberately, paying attention to the sensation of their feet touching the ground. This helps them focus on the present and the act of walking.

It’s effective for mindfulness as it teaches kids to slow down, be aware of their movements, and connect with their environment.

Guided Imagery

In guided imagery, children listen to a story or description that evokes peaceful and calming images in their mind. This helps them focus and relax, making it a valuable mindfulness practice. It encourages imagination and can be a soothing way for children to learn about managing their thoughts and emotions.

Mindful Listening

This activity involves children quietly listening to the sounds around them, whether it’s nature, music, or ambient noise. It teaches them to focus on the present and improves their ability to concentrate and observe.

Mindful listening helps children understand the importance of listening attentively, enhancing their sensory awareness and promoting calmness.

Mindful Eating

In mindful eating, children learn to focus on the experience of eating, paying attention to the taste, texture, and aroma of their food.

This practice encourages them to eat slowly and with intention, enhancing their enjoyment and appreciation of food. It’s a great way for kids to develop a healthy relationship with food and learn to listen to their body’s hunger and fullness signals.

Nature Walks

Taking walks in nature, children are encouraged to observe their surroundings using all their senses.

This activity helps them connect with the natural world and teaches them to appreciate the beauty around them.

Nature walks are beneficial for mindfulness as they promote relaxation, reduce stress, and improve mood, fostering a sense of peace and well-being.

Body Scan

During a body scan, children focus on each part of their body in turn, noting any sensations, tension, or relaxation.

This practice helps them develop a better understanding of their physical selves and teaches them how to relax different parts of their body.

It’s a valuable tool for mindfulness as it encourages body awareness and helps in managing stress and anxiety.

Breathing with a Hoberman Sphere

This involves using a Hoberman Sphere (a spherical toy that expands and contracts) to visually represent breathing. Children breathe in as the sphere expands and breathe out as it contracts.

This activity is excellent for teaching mindfulness as it provides a visual aid to help children understand and regulate their breathing, promoting relaxation and focus.

Bubble Breaths

In this activity, children are asked to pretend they’re blowing bubbles as they breathe. They take a deep breath in and slowly exhale to ‘blow a bubble’.

This technique is great for mindfulness because it helps children learn to control their breathing in a fun and imaginative way, aiding in relaxation and focus.

Mindful Storytelling

Here, children create or listen to stories with mindfulness themes. This could involve stories that encourage awareness of feelings, thoughts, or surroundings.

Mindful storytelling helps children develop empathy, creativity, and imagination, while also teaching them to be present and engaged, making it a powerful tool for mindfulness education.

Weather Check-In

This activity involves asking children to describe their current emotional state using weather terms (sunny, stormy, calm, windy, etc.).

It’s beneficial for mindfulness as it helps kids become more aware of and articulate their feelings, promoting emotional intelligence and self-awareness.

Gratitude Journal

Keeping a gratitude journal involves children writing down things they are thankful for each day. This practice encourages mindfulness by focusing their attention on positive experiences and emotions, fostering a sense of appreciation and well-being.

Here is a 3 minute gratitude journal for kids.

Mindful Puppetry

In mindful puppetry, children use puppets to express feelings and tell stories. This activity is excellent for mindfulness as it allows children to explore emotions and situations in a creative and non-threatening way, enhancing their empathy and self-expression.

Loving-Kindness Meditation

This meditation involves guiding children to send wishes of love and kindness to themselves, loved ones, and eventually to all beings. It teaches mindfulness by fostering compassion and empathy, helping children to focus on positive thoughts and feelings.

Mindful Yoga

Mindful yoga combines traditional yoga practices with mindfulness techniques. Children perform yoga poses while focusing on their breath and the sensations in their body. This activity is beneficial for mindfulness as it promotes physical health, mental clarity, and emotional calmness.

Cosmic Kids Yoga is a great youtube channel for kids.

Mindful Puzzles

Doing puzzles mindfully involves children paying close attention to each piece, observing the colors, shapes, and how they fit together. This encourages mindfulness by requiring concentration and patience, and it helps develop problem-solving skills and focus.

Rainbow Breathing

Rainbow breathing is a visual breathing exercise where children imagine each breath as a different color of the rainbow. This helps in mindfulness by making breathing practice fun and engaging, teaching kids to focus on their breath and relax.

Mindful Body Movements

This activity involves children performing slow, deliberate body movements, focusing on how their body feels with each motion. It’s a great mindfulness exercise as it enhances bodily awareness, coordination, and concentration.

Mindful Counting

Children count slowly and deliberately, focusing solely on the numbers. This simple activity promotes mindfulness by helping kids to concentrate and anchor their mind in the present moment, reducing distractions.

Mindful Singing

This involves children singing songs slowly and intentionally, focusing on the lyrics and melodies. Mindful singing is beneficial for mindfulness as it helps children connect with their emotions and the present moment, while also enhancing memory and concentration.

Here are some great microphones for kids so you can do this!

Mindful Balloon Play

In this activity, children keep a balloon in the air using slow, deliberate movements. It teaches mindfulness by requiring focus and body awareness, and it’s a fun way for children to learn about controlling their movements and reactions.

Breathing with a Pinwheel

Children use their breath to spin a pinwheel, focusing on the breath and the visual effect it creates. This is an excellent mindfulness exercise as it provides immediate visual feedback on breathing patterns, helping children learn to control and focus their breath.

Here are some pinwheels on Amazon.

Mindful Hiking

While hiking, children are encouraged to observe their surroundings closely, using all their senses. Mindful hiking is great for mindfulness as it connects children with nature, promoting a sense of peace and grounding them in the present moment.

Emotion Charades

Children act out different emotions without speaking, and others guess the emotion. This activity is beneficial for mindfulness as it encourages children to be aware of their emotions and helps in developing empathy and emotional intelligence.

Mindful Puppet Show

Children put on a puppet show where the storylines incorporate mindfulness concepts. This activity is great for teaching mindfulness as it engages children creatively while exploring themes like emotions, kindness, and awareness.

Worry Stones

Children hold and rub a small stone while thinking or talking about their worries. This practice is excellent for mindfulness as it provides a physical focus point for thoughts, helping children manage anxiety and stress.

Cloud Watching

Children lie down and watch the clouds, focusing on their shapes and movements. Cloud watching encourages mindfulness by helping children relax and focus on the present, enhancing their imagination and sense of calm.

Mindful Drumming

This involves children playing drums or other percussion instruments with focus on the rhythm and sound. Mindful drumming is beneficial for mindfulness as it requires concentration and can be a therapeutic way to express emotions.

This is a great drum set for all kids!

Mindful Origami

Children fold origami while paying close attention to each step and the feel of the paper. This activity is great for mindfulness as it develops fine motor skills, concentration, and patience, while also providing a sense of accomplishment and calm.

Here is an Origami kit for kids.

Guided Relaxation

Children listen to a calming narration that guides them through relaxing different parts of their body. This activity is excellent for mindfulness as it teaches children how to consciously relax and focus their mind, reducing stress and anxiety.

Mindful Sculpting

Using clay or playdough, children create sculptures while focusing on the sensation of molding and shaping. This tactile activity is great for mindfulness as it enhances focus, creativity, and sensory awareness, while also being a calming, therapeutic exercise.

Starry Night Observation

Kids observe the stars and night sky, focusing on the patterns and constellations. This activity promotes mindfulness by encouraging children to connect with the natural world, fostering a sense of wonder and present-moment awareness.

Here is a great telescope for kids.

Breathing with a Glitter Jar

Children shake a jar filled with glitter and water, then watch the glitter settle while focusing on their breath. This visual tool is beneficial for mindfulness as it mirrors the mind settling, helping kids understand the concept of calming thoughts and focusing on breathing.

These sensory tubes are great for this.

Mindful Singing Bowl

Children listen to the sound of a singing bowl, focusing on the vibrations and the lingering tone. This practice helps in mindfulness by providing a soothing sound that aids in concentration, relaxation, and auditory awareness.

Here is a singing bowl for your collection!

Mindful Leaf Rubbing

Children create leaf rubbings, focusing on the textures and patterns. This activity is excellent for mindfulness as it encourages close observation and a gentle, focused activity that connects children with nature.

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Nature Scavenger Hunt

Children search for specific items in nature, paying close attention to their surroundings. This activity promotes mindfulness by encouraging exploration and observation, fostering a deeper connection with the natural environment.

Here is a guide on How To Have A Scavenger Hunt With Kids

Body Tracing

Children trace around their bodies on large paper and then decorate the outline. This activity is great for mindfulness as it encourages body awareness and self-expression, while also being a creative and engaging exercise.

Mindful Listening with Bells

Children listen to the sound of a bell, focusing on the sound until it completely fades away. This practice is excellent for mindfulness as it enhances auditory focus and concentration, helping children to tune into the present moment.

Just like the singing bowl idea – but with bells really.

Mindful Rock Painting

Children paint rocks while focusing on their creative process and the sensation of painting. This activity is beneficial for mindfulness as it’s a calming, focused task that promotes creativity, attention to detail, and a sense of accomplishment.

Mindful Smelling

This activity involves children exploring different scents (like flowers, spices, or essential oils) and focusing on the experience of smelling. It’s beneficial for mindfulness as it sharpens sensory perception and encourages present-moment awareness, while also being calming and enjoyable.

Mindful Breathing with a Feather

Children use a feather to observe their breath by watching it move as they breathe out. This gentle and visual approach to breath awareness is excellent for mindfulness, helping children to focus on their breathing in a fun and engaging way.

Sunrise/Sunset Watching

Kids watch the sunrise or sunset, focusing on the colors and gradual changes in the sky. This activity is excellent for mindfulness as it encourages a sense of calm and wonder, helping children to connect with the natural rhythm of the day and the present moment.

Mindful Music Making

Children create music using simple instruments or their own voices, focusing on the sounds they produce and how they feel. This activity promotes mindfulness by encouraging active listening, creativity, and self-expression, while also providing a sense of relaxation and joy.

Sensory Sand Play

Children play with sand, focusing on the texture, movement, and sensations. This activity is excellent for mindfulness as it encourages sensory exploration and present-moment awareness. It’s calming and can stimulate creativity and fine motor skills.

Gardening Mindfulness

Kids engage in gardening, focusing on the feel of the soil, the plants, and the process of nurturing growth. This practice is beneficial for mindfulness as it connects children with nature and the cycle of life, fostering patience, responsibility, and a sense of accomplishment.

Mindful Jump Rope

Children jump rope while focusing on their breath, the rhythm of jumping, and the sensation of their feet touching the ground. This activity promotes mindfulness by combining physical exercise with focused attention, improving coordination and concentration.

Positive Affirmation Cards

Children read or create cards with positive affirmations, focusing on the meaning of the words. This activity is great for mindfulness as it encourages positive thinking, self-esteem, and reflection, helping children to internalize constructive beliefs and attitudes.

Here are the positive affirmation cards we use!

Mirror Exercises

Children observe their own expressions in a mirror and try to notice and mimic different emotions. This activity helps in mindfulness by fostering self-awareness and emotional intelligence. It can be a fun way for kids to explore and understand their feelings.

Texture Exploration

Kids explore and describe different textures. This sensory activity promotes mindfulness by encouraging focus on tactile sensations, fostering sensory awareness and descriptive skills.

Shadow Tracing

Children trace shadows of objects or themselves. This creative activity teaches mindfulness by focusing attention on the interplay of light and shape, enhancing observation skills.

Mindful Treasure Hunt

Kids go on a treasure hunt focusing on the journey, not just the end goal. This activity promotes mindfulness through exploration and discovery, encouraging children to be present and observant.

Animal Mimicry

Children mimic animal movements and sounds. This playful exercise fosters mindfulness by encouraging kids to focus on bodily movements and sounds, enhancing empathy and creativity.

Ice Melting Observation

Kids observe ice melting, focusing on changes in shape and temperature. This simple yet profound activity teaches mindfulness by encouraging patience and close observation of natural processes.

Mindful Tea Ceremony

A tea-making and drinking process focused on mindfulness. Kids learn to appreciate the ritual and sensory experiences, promoting calmness and presence.

Feather Toss

Children gently toss a feather and observe its flight. This activity encourages mindfulness through focus on the feather’s movement and the subtle control of breath and movement required.

Water Play

Engaging with water in various forms, focusing on sensations. This activity promotes mindfulness through sensory exploration and the calming effects of water.

Mindful Movie Watching

Watching a film with full attention, focusing on themes and emotions. This encourages mindfulness by teaching kids to engage deeply with media, enhancing their understanding and empathy.

Friendship Bracelet Making

Creating bracelets mindfully, focusing on patterns and the act of giving. This craft promotes mindfulness through concentration and the joy of making something for others.

Balancing Games

Activities that require balance, focusing on body awareness and control. These games teach mindfulness by encouraging concentration and physical awareness.

This balance beam is a great toy for this exercise.

Yarn Maze

Navigating a maze made of yarn, focusing on the path and movement. This playful exercise promotes mindfulness through spatial awareness and problem-solving.

Here is a great post on how to make one of these.

Mindful Story Writing

Writing stories with mindfulness themes or in a mindful state. This activity encourages creativity and self-expression, focusing children’s attention on their thoughts and feelings.

Cloud Storytelling

Creating stories based on cloud shapes. This imaginative activity teaches mindfulness by encouraging kids to observe nature closely and use their creativity.

Mindful Collage

Creating a collage with a focus on the process and materials. This art activity encourages mindfulness through creative expression and sensory exploration.

Photo Walk

Taking a walk to capture photos mindfully, focusing on details and composition. This activity promotes mindfulness through observation and artistic expression.

Bird Watching

Observing birds, focusing on their behaviors and sounds. This activity encourages mindfulness through quiet observation and connection with nature.

Moon Journaling

Keeping a journal focused on observations and feelings about the moon. This activity encourages mindfulness through reflection and connection with natural cycles.

This is another great activity for that telescope I mentioned earlier!

Mindful Superhero Creation

Kids create their own superheroes with mindful qualities. This imaginative activity fosters creativity and helps children explore the concept of mindfulness in a fun way.

Rhythm Clapping

Clapping rhythms in a mindful way, focusing on sound and coordination. This musical activity encourages mindfulness through auditory focus and rhythmic movement.

Want More On Parenting?

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