Easy Mindfulness Activities for Kids

Helping kids practice mindfulness can improve their focus, emotional regulation, and overall well-being. Simple, engaging activities can make it easier for children to develop mindfulness habits in a fun and natural way. These are easy to incorporate into your children’s daily routine, and give them tools to help work through their day.

Here are some easy mindfulness activities to try with kids.  These are also great to do as adults, and can help you bond with your kids.

Belly Breathing

Teaching kids to focus on their breath is a great way to introduce mindfulness. Have them lie down and place a small stuffed animal on their belly. Instruct them to take slow, deep breaths and watch the stuffed animal rise and fall. This helps them connect with their breathing and calm their minds.

Mindful Listening

Choose a calming sound, like a chime, a bell, or soft music. There are many good options you can find online. Ask kids to close their eyes and listen carefully to the sound. This simple activity helps develop focus and teaches them to be present in the moment.

Five Senses Check-In

Encourage kids to tune into their surroundings by asking them to identify:

• Five things they can see
• Four things they can touch
• Three things they can hear
• Two things they can smell
• One thing they can taste

This activity grounds them in the present moment and heightens their awareness, and to use all of their senses. It is good to be able to take in all of the things around you.  Try this when you are experiencing new places, such as a walk in nature or checking out new scenery on a road trip.

Mindful Coloring

Give kids coloring pages or blank paper and encourage them to focus on the colors, patterns, and movements of their crayons or markers. Mindful coloring is a relaxing way to bring attention to the present moment while expressing creativity.

Nature Walk

Take kids outside and encourage them to notice the sights, sounds, and sensations around them. Ask them to describe the colors of leaves, the feeling of the breeze, or the chirping of birds. A mindful walk helps them feel connected to nature and develop an appreciation for the world around them.

Gratitude Practice

Before bedtime or at the dinner table, ask kids to share three things they are grateful for. This simple practice shifts their focus to positive thoughts and helps them develop an attitude of gratitude. You can also have them work on a gratitude journal.

Bubble Breathing

Blowing bubbles is a fun way to teach mindful breathing. Have kids take a deep breath in and then slowly exhale to create a bubble. Encourage them to focus on their breathing and watch the bubble float away. This activity helps promote relaxation and deep breathing.

You can also check out these mindfulness tools.