Mindfulness Activities for Kids

8 mindfulness activities for kids

Mindfulness, the simple act of focusing on the present moment gently and non-judgmentally, can be an empowering tool for children and elementary school students. It can help them better connect with their thoughts, emotions, and world. 

To help your clients tap into the benefits of mindfulness, here are eight engaging activities that you can easily integrate into your sessions and their everyday routines:

1. Intentional breathing

Teach kids the art of mindful breathing. Have them draw a sideways eight and trace one loop with their finger while breathing in and the other while breathing out. This simple yet powerful deep breaths exercise can help children slow down, focus, and calm their minds during overwhelming situations.

2. Five senses grounding technique

Use the "5-4-3-2-1" sensory exercise to anchor the child in the present: Name five visuals, four textures, three sounds, two smells, and one taste. This classic mindfulness exercise can divert the child's attention from internal stress to external stimuli.

3. Mandala creation

Creating a mandala, a circular design with repeating patterns can be a meditative process that encourages focus and creativity. The child can draw a mandala on paper or create a 3D mandala using natural objects. This activity is a way to teach mindfulness as it helps express feelings in a non-verbal way.

4. Mindful outdoor activities

Turn everyday walks into mindfulness exercises. Play "I Spy" or encourage the child to observe their neighborhood's colors, sounds, and smells. These activities enhance sensory and mindful awareness and facilitate a deeper connection with the natural world.

5. Sensory engagement

Engage the child with tactile materials like kinetic sand, beads, or finger paint. This can be an enjoyable and grounding experience that encourages them to be in the moment. For a more immersive experience, you can inform their parent or guardian to add essential oils or fragrances.

6. Sensory surprise bag

You can instruct their parent or guardian to create a bag with items of different textures from around the house. You can also do this during your sessions. Have the child reach in and describe the feel of each item. This exercise sharpens sensory perceptions and promotes present-moment awareness.

7. Yoga

With supervision, introduce the child to yoga, which intertwines mindfulness meditation with physical activity. Yoga boosts flexibility and strength and encourages deep breathing, body awareness, and emotional regulation. There are numerous online resources available that offer yoga routines designed specifically for children and younger students.

8. Mindfulness apps

In today's digital age, apps can be a helpful tool to instill mindfulness habits. Applications like Headspace, Calm, or Mindful Family offer resources such as guided imagery, progressive muscle relaxation, breathing exercises, body scans, and mindfulness meditations, all tailored to be child-friendly.

8 mindfulness worksheets for kids

Worksheets can provide a tangible and engaging way to mindfulness training. They help children understand and articulate feelings, manage stress, develop mindfulness habits, or even positive emotions. Here are five practical mindfulness worksheets for kids:

1. Breathing exercise sheet

A breathing exercises worksheet encourages children to focus and take a deep breath as they trace shapes or figures. The physical act of tracing and intentional breathing can help children calm their minds and bodies.

2. Gratitude worksheets

Gratitude Worksheets allow kids to record daily things they're thankful for. This practice cultivates a habit of gratitude and positivity, helping children recognize and appreciate the good things in their lives.

3. Emotion coloring sheet

Here, various emotions are represented by different colors. Children color in different areas based on how they feel at that moment. This worksheet provides a creative way for children to express and understand their emotions.

4. Body scan script

This body scan script can guide children through a body scan process, where they focus on different parts of their bodies and acknowledge any sensations or emotions they're feeling. It can help children develop a greater awareness of their physical presence and how it connects to their emotional states.

5. Mindfulness bingo

This is a fun game where kids mark off different mindfulness activities as they complete them. It promotes various mindfulness practices and can be fun to encourage mindfulness in a group setting.

6. Mindful listening

In this activity, children are encouraged to listen closely to sounds around them and describe what they hear. This exercise sharpens their focus and strengthens their ability to pay attention to details.

7. Emotion Wheel Worksheet

Kids identify and label their emotions using an Emotion Wheel Worksheet that categorizes feelings. It helps them articulate complex emotions and understand how their feelings change throughout the day.

8. Affirmation cards worksheet

Children write or read positive affirmations from cards, focusing on self-kindness and encouragement. This practice helps boost self-esteem and promotes a positive mindset.

8 mindfulness questions for kids

Mindfulness questions for kids promote self-awareness, understanding, and expression of feelings. Here are eight mindfulness questions for kids:

1. How are you feeling right now? 

This question helps children identify and articulate their current emotions and practice mindfulness.

2. Where in your body can you feel these emotions?

This encourages body awareness and the understanding that emotions manifest physically.

3. What do you need at this moment?

This question promotes self-awareness and self-care, helping children to identify and express their needs.

4. What are you grateful for today?

Gratitude can significantly benefit mental health, and this question encourages kids to focus on the positive aspects of their lives.

5. Can you describe what you hear right now?

This question encourages present-moment awareness and the practice of mindful listening.

6. What colors do you see around you? 

This is another question to promote present-moment awareness and the practice of mindful seeing.

7. Can you describe how your current activity feels?

This promotes mindfulness during daily activities, encouraging children to focus on their current task and its associated feelings.

8. How does your body feel when you breathe deeply?

Deep breathing is calming, and this question helps children pay attention to the physical sensations of relaxation.

When is the best time to conduct mindfulness activities for kids?

While there's no "wrong" time to conduct mindfulness activities for kids, certain moments in a child's day might benefit more from these exercises.

Starting the day with a mindfulness activity can set a positive tone and prepare the child for the day ahead. A simple breathing exercise, a mindful walk, or a quick yoga session can help them awaken their senses and focus their thoughts.

Another beneficial time is after school, as children often come home bustling with energy or tired from the day's activities. A mindfulness exercise can help them transition from school to home, providing a much-needed pause to process their day and recharge their minds.

Implementing mindfulness activities before a challenging task or situation can also be effective. These teach children to approach difficulties with a calmer mindset, improving their ability to deal with challenges.

Lastly, introducing mindfulness activities as part of the bedtime routine can help children wind down, process the day's events, and prepare for a good night's sleep. A guided body scan or gentle, mindful storytelling can help them relax their minds and bodies, fostering better sleep habits.