12 Mindfulness Exercises for Kids
Imagine if there was a way to help kids be more present, regulate their emotions, and reduce stress, all while having fun. Teaching mindfulness can bring balance into their lives and help them cope with frustration in times of difficulty.
Mindfulness is about connecting to your thoughts and feelings, a connection that can be built with practice. When kids practice mindfulness, they learn to live in the moment and fully engage in whatever they do. It can help regulate emotions, enhance focus, reduce stress, increase empathy, and improve decision-making.
Kids can learn mindfulness in many fun and creative ways. These 12 mindfulness exercises are specially tailored for kids to promote self-love and compassion and to empower them for the rest of their lives.
1. Mindful Breathing
Conscious breathing techniques are one of the easiest ways to bring attention to the present and focus on the positives. However, it can be difficult to get kids, especially little ones, to sit still in one place with their eyes closed. Breathing exercises can be fun for them so that they can focus on their breaths and engage in the activity.
Ask them to lie down and imagine they are blowing a giant balloon in their tummy. As they breathe in, the balloon inflates, and as they breathe out, it slowly deflates.
2. Heartbeat Exercise
Like breathing, paying attention to your heartbeat can make you feel more grounded and help build focus. These skills can also come in handy when practicing other mindfulness exercises.
Tell the kids to jump up and down for a minute to get their hearts racing. When they’re done, ask them to sit down, close their eyes, and put a hand over their heart to listen to and feel their heartbeat.
3. Mindful Posing
Body poses are great for keeping kids in tune with their minds and bodies. Take them somewhere quiet and safe so that they can practice different postures and see how they make them feel.
To make it more interesting and fun, have them follow a favorite stuffed animal or action figure by putting their toys in different poses. Good starting poses include mountain poses (standing tall), warrior poses, or tree poses.
4. Exploring the Senses
Getting kids to engage and explore all their senses is a classic mindfulness exercise that encourages observation and intrigue. Ask them to write down five things they can see, four they can feel, three they can hear, two they can smell, and one they can taste. To make the exercise more fun, ask them to become Spiderman and turn on their “Spidey senses” to be hyper-focused on the world around them.
The basic idea is to stimulate the five senses together or one at a time. For example, you could do a blindfold taste test with them or ask them to locate the source of a sound from around the house.
5. Coloring
There’s a reason why mindful coloring books are a thing these days. Coloring can be extremely therapeutic, regardless of your age, and it is a great way to combine art and mindfulness.
Encourage kids to focus on the task at hand and gently let go of any thoughts and feelings that come up. Ask them to focus instead on the colors they are using, how the color pencil or crayon feels against the paper, and the simple joy of creating. Examples of mindful coloring thoughts include “I am coloring the sun yellow” or “I love coloring because it makes me happy.”
6. Mindful Walking
Mindful walking can be done anytime, such as when walking to school, on the playground, in the hallways, or with the dog. It can also be a great opportunity to get some fresh air.
The basics of mindful walking include focusing on your breathing, becoming aware of how your feet touch the ground, noticing how your legs, hips, and arms move, and feeling the air touch your skin. Silent walking can be practiced by telling the kids to walk as silently as possible and bring all their attention to the act of walking and their surroundings.
7. Being in Nature
Being in nature positively impacts mental health and can be a great way to add mindfulness to regular walks or outings. Mindful walks done in nature are an effective way to release endorphins and elevate mood.
Take the kids outside for a walk and encourage them to observe everything. Let them walk at their own pace and allow them to see, hear, and feel their surroundings. Playing “I Spy” with them can be a fun way to get them to focus on the world around them.
8. Focusing on Sounds
Focusing on sounds is a mindfulness exercise that requires kids to pause for a bit and try to listen to all the sounds around them. Get them to sit somewhere safe, close their eyes, and focus on the sounds around them, such as the birds chirping, fans whirring, people chatting, and wind blowing.
The goal of this exercise is to focus on the moment through sounds. It can be done in different places such as at home, school, the park, the beach, or the mall to get them to experience different kinds of sounds.
9. Savoring Food
Mindfulness can be practiced in simple everyday tasks such as eating food. Instead of eating food quickly, they can savor every bite and make it a pleasurable experience.
When kids sit down to eat, ask them to focus on the food's appearance, hold it in their hands, feel its texture, and smell it. Encourage mindful eating by telling them to chew the food slowly, savor each bite, notice how the food feels on their tongue, and focus on the process of eating.
10. Journaling
Mindful journaling is a powerful practice that involves writing down your thoughts, feelings, observations, and experiences. It provides a safe space where you can pour your heart out without the fear of being judged or criticized.
Writing can be a healthy outlet for kids' emotions and a great way for them to understand and name their feelings. It can be made into an end-of-day ritual where they write about their day, including all the positives and negatives. If a child struggles with writing, let them express themselves through drawings and pictures.
11. Listening to Music
Music is a wonderful tool to enhance mental well-being. Listening to favorite songs or playing musical instruments helps alleviate stress, improve communication, and regulate emotions.
Use the power of music to teach kids mindfulness and ask them to focus on the sounds and words. You may ask them to create their own playlists or play an instrument and pay attention to how each song affects their mood and feelings.
12. Hugging it Out
Hugging and snuggling are simple mindfulness exercises that have several benefits. Physical touch and loving embraces are known to reduce stress and promote happiness. In kids, they are also known to influence and improve their emotional intelligence.
If comfortable, hug your kids and encourage them to hug you back. Do it every day with each hug lasting at least 20 seconds, and ask them how it makes them feel. You may add mindful breathing techniques or positive affirmations to your loving embrace to make them feel more grounded and at peace.
