Helping kids build calm, focus, and emotional awareness doesn’t have to be complicated. With the right approach, mindfulness can become a playful and meaningful part of any child’s daily routine, whether at home, in the classroom, or on the go. In this article, you’ll find 15+ fun and easy mindfulness activities for kids, each designed to nurture inner calm and self-awareness through simple and engaging experiences. We’ve also included practical tips for teaching mindfulness to help you guide these moments of calm with confidence and care.
15+ Mindfulness Activities For Kids
Let’s explore a list of fun and effective mindfulness activities that help kids build focus, calm, and emotional balance in everyday life:
1. Mindful Breathing with a Stuffed Animal
Bringing awareness to the breath is a foundational mindfulness practice. Using a stuffed animal adds a tactile and engaging element for children.
Materials Needed: A small, soft stuffed animal
How to Do:
- Have the child lie down on their back and place the stuffed animal on their belly.
- Instruct them to breathe normally and notice how the stuffed animal rises and falls with each inhale and exhale.
- Encourage them to focus on this gentle movement and the feeling of their breath.
- You can guide them by saying “Breathe in… the stuffie goes up. Breathe out… the stuffie goes down.”
- This helps them visualize and connect with their breath in a playful way.
2. Listening with Intention (Sound Scavenger Hunt)
This activity encourages focused attention on auditory stimuli, helping children tune into their surroundings.
How to Do:
- Explain to the child that you are going on a “sound scavenger hunt.”
- Ask them to close their eyes or sit quietly and listen carefully for all the different sounds they can hear.
- After a few moments, ask them to name the sounds they noticed (e.g., birds chirping, a car passing, the wind blowing).
- Discuss the different qualities of the sounds (loud/soft, near/far).
- This practice enhances their ability to concentrate and be present in the moment.
3. Mindful Walking
Transforming a simple walk into a mindful experience helps children connect with their bodies and their environment.
How to Do:
- Find a safe and quiet space to walk, either indoors or outdoors.
- Encourage the child to walk slowly and pay attention to the sensations in their body as they move.
- Ask them to notice how their feet feel on the ground, the movement of their legs, and the feeling of the air against their skin.
- You can guide them by saying, “Notice each step… how does it feel to lift your foot? How does it feel to place it down?”
- This activity cultivates body awareness and presence.
4. Tasting Meditation
Engaging all the senses while tasting a simple food item can be a powerful mindfulness exercise.
Materials Needed: A small piece of food (e.g., a raisin, a piece of fruit, a small cracker)
How to Do:
- Give each child a small piece of food.
- Instruct them to hold the food in their hand and observe it carefully. Ask them about its color, shape, and texture.
- Next, encourage them to smell the food before tasting it. What scents do they notice?
- Finally, have them slowly place the food in their mouth but not chew immediately. Ask them to notice the initial sensations on their tongue.
- Then, instruct them to chew slowly and deliberately, paying attention to the different flavors and textures that emerge.
- Discuss their experience afterward. This exercise enhances focus and sensory awareness.
5. Body Scan
A body scan helps children become more aware of different parts of their body and any sensations they might be feeling.
How to Do:
- Have the child lie down comfortably.
- Guide them to bring their attention to different parts of their body, starting with their toes and gradually moving up to the top of their head.
- For each body part, ask them to notice any sensations they feel, such as warmth, coolness, tingling, or pressure.
- If they don’t feel anything, simply acknowledge that. The goal is observation without judgment.
- You can use phrases like, “Now bring your attention to your feet… notice any feelings there… Now move your attention to your ankles…”
- This practice promotes body awareness and relaxation.
6. Creating a Calm Jar (Glitter Jar)
A calm jar provides a visual representation of thoughts and emotions settling down, offering a tangible tool for managing big feelings.
Materials Needed:
- A clear jar or bottle with a lid
- Water
- Clear glue or glycerin
- Fine glitter (various colors)
How to Do:
- Fill the jar about three-quarters full with water.
- Add a few tablespoons of clear glue or glycerin. This helps the glitter fall slowly.
- Pour in the glitter.
- Securely close the lid.
- When the child is feeling overwhelmed or upset, have them shake the jar and then watch as the glitter slowly settles to the bottom.
- Explain that the glitter represents their busy thoughts and feelings, and watching it settle can help their own minds feel calmer.
7. Mindful Drawing or Coloring
Focusing on the process of drawing or coloring can be a calming and mindful activity.
Materials Needed:
- Paper or a coloring book
- Crayons, colored pencils, or markers
How to Do:
- Encourage the child to draw or color without any specific goal in mind.
- Suggest they pay attention to the colors they choose, the way the drawing tool feels in their hand, and the movement of their hand on the paper.
- There’s no need for the final product to look a certain way. The focus is on the act of creation and the present moment.
8. Gratitude Practice
Cultivating gratitude helps children focus on the positive aspects of their lives, fostering a sense of contentment.
Materials Needed: Paper and a writing utensil or a shared journal
How to Do:
- Ask the child to think about things they are grateful for. These can be big or small, tangible or intangible.
- Encourage them to write down or share a few things they appreciate.
- You can make this a daily practice, perhaps at bedtime or during a meal.
- Sharing gratitude as a family can also be a meaningful experience.
9. Five Senses Exercise
This activity helps children ground themselves in the present moment by engaging their five senses.
How to Do:
Guide the child to notice:
- 5 things they can see around them.
- 4 things they can feel (e.g., the chair beneath them, their clothes on their skin).
- 3 things they can hear.
- 2 things they can smell.
- 1 thing they can taste.
This exercise can be done anywhere and helps bring awareness to the immediate surroundings.
10. Yoga for Kids (Simple Poses)
Gentle yoga poses can improve body awareness, flexibility, and focus.
Materials Needed: A comfortable space (yoga mats are optional)
How to Do:
Introduce simple yoga poses like:
- Mountain Pose: Standing tall with feet flat on the ground and arms by the sides.
- Tree Pose: Standing on one leg with the other foot placed on the inner thigh or calf (avoiding the knee).
- Cat-Cow Pose: On hands and knees, arching the back up like a cat and then dropping the belly down like a cow, coordinating with the breath.
- Child’s Pose: Kneeling with big toes touching and sitting back on the heels, folding forward with arms extended or resting alongside the body.
Guide the child through the poses slowly, focusing on their breath and the sensations in their body.
11. Nature Observation
Spending time in nature and mindfully observing the natural world can be a calming and enriching experience.
How to Do:
- Take the child to a park, garden, or any natural setting.
- Encourage them to observe the details around them. What colors do they see? What textures do they notice? What sounds do they hear?
- They can focus on a specific element, like a leaf, a flower, or an insect, and observe it closely.
- This activity fosters a sense of wonder and presence in the natural world.
12. Feather Blowing
This simple activity helps children focus on their breath in a gentle and engaging way.
Materials Needed: A lightweight feather
How to Do:
- Ask the child to sit still and hold the feather in front of them.
- Instruct them to take a slow breath in through their nose and then gently blow out, trying to keep the feather floating in the air for as long as possible.
- Encourage them to pay attention to the sensation of their breath as they inhale and exhale, as well as observing the movement of the feather.
- This is a gentle way to practice breath control and focus.
13. Cloud Gazing
Observing the ever-changing shapes of clouds can be a calming and imaginative mindfulness practice.
How to Do:
- Find a comfortable spot where you and the child can lie on your backs and look up at the sky.
- Encourage them to notice the different shapes of the clouds, their colors, and how they move and change over time.
- Ask open-ended questions like, “What does that cloud look like to you?” or “How is that cloud changing?”
This activity promotes relaxation and imaginative observation.
14. Intentional Music Listening
Focusing on the details of a piece of music can help children develop their concentration skills and deepen their sensory awareness.
Materials Needed:
- A piece of calming, instrumental music (e.g., classical, ambient)
- A device to play the music
How to Do:
- Ask the child to sit or lie down comfortably and listen to the music.
- Guide them to pay attention to the different instruments, the rhythm, the melody, and the emotions the music evokes.
- After listening, you can ask them about what they noticed and how it made them feel.
- This activity helps children practice focusing on a single object and explore the world of sound.
15. Mindful Clay Play
Feeling and shaping clay can be a rich sensory experience that helps children connect with the present moment.
Materials Needed: Modeling clay or playdough
How to Do:
- Give the child a piece of clay.
- Encourage them to explore the clay with their hands, noticing its texture, temperature, and how it feels to squeeze and roll it.
- Suggest they create shapes or simply play with the clay without a specific outcome in mind.
- The focus is on the sensory experience of working with the clay and being present with the material.
Why Mindfulness Activities Matter for Kids
Mindfulness isn’t just a fun break from the day—it helps children grow emotionally, mentally, and socially. These benefits extend well beyond the classroom or home.
Key benefits of mindfulness activities for kids include:
- Improved focus and attention: Practicing mindfulness helps children concentrate better, both in learning and play.
- Emotional regulation: Mindful breathing or movement teaches kids how to handle frustration, anxiety, or sadness in healthy ways.
- Greater self-awareness: Activities like body scans or gratitude journaling encourage kids to tune into their thoughts, feelings, and physical sensations.
- Stronger resilience: Mindfulness builds inner calm, helping children bounce back from stress or challenges with confidence.
- Better social connection: When kids are mindful, they’re more likely to listen, empathize, and respond with kindness in social situations.
By weaving mindfulness into their daily routine, children gain lifelong tools for navigating emotions, learning, and relationships.
Tips for Teaching Mindfulness to Kids
Teaching mindfulness to children doesn’t have to be complicated. The key is to make it fun, consistent, and age-appropriate. Here are some helpful tips:
- Start small: Begin with 2 – 5 minute sessions and build up gradually.
- Use visual or sensory tools: Stuffed animals, glitter jars, and music help kids engage with the activity.
- Make it part of the routine: Integrate mindfulness into daily transitions like waking up, bedtime, or after school.
- Model mindfulness yourself: When adults participate, kids are more likely to take it seriously.
- Keep expectations low: Focus on the experience, not the outcome—there’s no right or wrong way to be mindful.
FAQs
1. How do you teach mindfulness to kids?
Teaching mindfulness to kids can be simple and fun. The key is to introduce it through playful, age-appropriate activities and create a calm environment. Here are a few effective ways:
- Keep it simple: Explain that mindfulness means paying attention to the present moment—how we feel, what we see, hear, or think.
- Use fun activities: Introduce mindfulness through games like breathing with a stuffed animal, mindful coloring, or listening to a bell.
- Keep sessions short: Start with 2 – 5 minutes a day and slowly increase as they grow comfortable.
- Practice together: Model mindfulness by doing the activities with your child.
- Offer encouragement: Praise their efforts and celebrate small moments of calm and focus.
2. What is a simple mindfulness exercise that can be done in 5 minutes?
There are many quick and effective mindfulness exercises that children (or adults) can do in just five minutes to feel calmer and centered. Here are a few examples:
- Mindful Breathing: Sit quietly, close your eyes, and focus on your breath. Inhale slowly through your nose, exhale gently through your mouth. Count each breath up to 10, then start over.
- Five Senses Check-In: Notice 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. This grounds you in the present moment.
- Gratitude List: Take a moment to think of three things you’re grateful for and write them down or say them out loud.
- Body Scan: Sit or lie down and bring gentle attention to each part of your body, starting from your toes to your head, noticing how each area feels.
- Mindful Listening: Play a calming instrumental song and focus entirely on the sounds—try to pick out each instrument or rhythm.
Final thoughts
Introducing mindfulness activities for kids is a powerful way to support their emotional well-being, focus, and inner calm, especially in today’s fast-paced world. Whether practiced at home or in the classroom, these simple exercises can make a lasting impact on how children manage stress, build resilience, and connect with themselves. By making mindfulness a regular part of their routine, you are giving your child tools they can carry with them for life, starting with just a few minutes a day.
To extend mindfulness learning into emotional awareness and focus-building, explore our Social Emotional Activities for Preschoolers!
