Easy Mindfulness Activities That Actually Work for Kids

Mindfulness isn’t just for adults. In fact, helping children develop mindfulness skills early can support their emotional well-being, focus, and self-regulation in powerful ways. Research increasingly shows that mindful awareness helps kids better manage stress, improve attention, and build resilience—skills that set a strong foundation for lifelong mental health.

Whether your child struggles with big emotions, distraction, or simply needs a calm moment during a busy day, mindfulness activities can be an accessible, enjoyable tool. Here are 15 creative, evidence-based mindfulness exercises designed specifically for children — easy to do at home, school, or anywhere.

What Is Mindfulness for Kids?

Mindfulness means paying attention to what’s happening right now, on purpose and without judgment. For children, this can be as simple as noticing their breath, the feeling of their feet on the ground, or the sounds around them.

This skill helps kids slow down their thoughts and emotions, which makes it easier to focus, calm worries, and respond thoughtfully instead of reacting impulsively. Studies show mindfulness can enhance children’s ability to regulate emotions, reduce anxiety, and improve concentration.

Mindfulness encourages self-awareness and kindness toward oneself—important qualities that foster resilience and confidence. By engaging in fun, sensory-rich activities, kids develop these skills naturally while enjoying the present moment.

15 Mindfulness Activities for Kids

Each activity below is designed to be simple, adaptable, and playful—perfect for kids from preschoolers to teens.

1. Pinwheel Breathing

What You Need: A small pinwheel or make one with paper
How to Do It:

• Hold the pinwheel in front of your child.
  
  
• Encourage them to take a slow, deep breath in through the nose and then blow out steadily to spin the pinwheel.
  
  
• Repeat several times, focusing on smooth, calm breathing.
  Tip: For younger kids, count breaths out loud. For older kids, encourage imagining stress blowing away with the pinwheel.

2. Teddy Breathing (Belly Buddy Breathing)

What You Need: Small stuffed animal
How to Do It:

• Have your child lie on their back and place the stuffed animal on their belly.
  
  
• Instruct them to breathe slowly and deeply, watching the stuffed animal rise and fall with each breath.
  Tip: Great for helping kids notice their breath and calm the nervous system.

3. Five Senses Exercise

What You Need: None
How to Do It:

• Guide your child to name: five things they see, four things they hear, three things they feel, two things they smell, and one thing they taste.
  Tip: This grounding technique helps kids anchor in the present and shift attention away from worries.

4. Sensory Bins

What You Need: Bin filled with rice, beans, sand, or water beads
How to Do It:

• Encourage kids to slowly explore the textures with their hands.
  
  
• Ask them to describe how it feels, smells, or moves.
  Tip: Adapt by adding themed items like small toys or natural objects for extra curiosity.

5. Glitter Jar (Mind Jar)

What You Need: Jar, water, glitter, glue
How to Do It:

• Fill a jar with water, glue, and glitter. Shake it and watch the glitter swirl and settle.
  
  
• Explain that the swirling glitter is like busy thoughts; as it settles, the mind becomes calm.
  Tip: Use it as a calming tool before bedtime or after upset moments.

6. Mindful Coloring & Mandalas

What You Need: Coloring pages, mandalas, crayons, or markers
How to Do It:

• Invite children to color slowly, focusing on each stroke, color choice, and movement.
  Tip: Mindful coloring can reduce anxiety and improve focus, as indicated in a recent study. 

7. Nature Walks (“I Spy” Walks)

What You Need: Comfortable shoes, outdoor space
How to Do It:

• Take a walk in nature and encourage your child to notice sounds, smells, and sights. 
• This is grounding for the senses, for instance encouraging the child to feel the ground/earth at their feet, smelling the air, hearing the chirping of birds or seeing the richness of the blue sky.  
• Play “I Spy” with natural objects—like a green leaf or a bird’s call. Or simply encourage children to watch a cloud past through.
  Tip: Incorporate grounding by feeling the earth beneath their feet or smelling fresh air.

8. Bubble Blowing

What You Need: Bubble solution and wand
How to Do It:

• Have children blow bubbles slowly and watch them float away, encouraging them to lengthen their exhales and release any worries. 
  
  
• Focus on breath control and watching the bubble’s movement.
  Tip: Helps practice slow breathing and present-moment awareness, helping to visualize the release of worries. 

9. Muscle Relaxation

What You Need:
How to Do It:

• Guide kids to tense a muscle group (like fists or shoulders) for 5 seconds, then release slowly.
  
  
• Move through different body parts, noticing the difference between tension and relaxation.
  Tip: Builds body awareness and relieves physical tension linked to stress.

10. Guided Body Scan

What You Need: Quiet space
How to Do It:

• Lead your child in noticing sensations from head to toe, slowly and gently releasing tension throughout.
  
  
• Encourage noticing warmth, tingling, or pressure without judgment.
  Tip: Can be done lying down or seated; supports calming and body awareness.

11. Mindful Eating

What You Need: Small snack (e.g., raisin, slice of orange)
How to Do It:

• Encourage slow eating, noticing taste, texture, smell, and even sound of chewing.
  
  
• Invite children to describe their experience.
  Tip: Builds awareness of the senses and slows down rushed eating, supporting mind-body attunement and digestion. 

12. Gratitude Journaling (“Three Good Things”)

What You Need: Notebook and pencil
How to Do It:

• Each day, have kids write or share three things they’re grateful for.
  
  
• Emphasize focusing on small, specific moments.
  Tip: Promotes positive thinking and emotional well-being based on emerging research.

13. Drawing Self-Portraits

What You Need: Paper and drawing tools
How to Do It:

• Encourage kids to draw themselves, focusing on positive qualities or things they like about themselves. This can also be tailored to an individual collage of their strengths and interests.
  
  
• Combine with positive self-talk and curiosity, interest in your child.
  Tip: Supports self-awareness and builds self-esteem and connection. 

14. Freeze Game

What You Need: Music player
How to Do It:

• Play music and have kids move freely. When the music stops, everyone freezes, noticing body sensations and breathing.
  Tip: Enhances body control and mindfulness in movement.

15. Sensory Surprise Bag

What You Need: Bag with varied textured objects (smooth stone, soft cloth, small toy)
How to Do It:

• Children reach in without looking and describe what they feel.
  
  
• Encourage detailed sensory description.
  Tip: Sharpens tactile awareness and descriptive language.

Frequently Asked Questions

What are the benefits of mindfulness for kids?
Mindfulness supports children by improving focus, helping regulate emotions, reducing anxiety, and building resilience. These skills enhance academic performance, social relationships, and overall well-being.

How can I encourage my child to practice mindfulness regularly?
Make mindfulness playful and part of everyday routines. Use games, art, movement, and nature to keep engagement high. Celebrate small wins and practice alongside your child.

Are these activities suitable for all ages?
Yes! Most activities can be adapted for preschoolers through teens by adjusting instructions and materials. The key is making mindfulness accessible and enjoyable.

Take the First Step Toward Your Child’s Well-Being

If your child is struggling with stress, anxiety, or big emotions, remember: you’re not alone, and help is available. Handspring Health offers compassionate, expert support tailored for children and young people.

Book a free, no-obligation consultation with one of our trained therapists—available quickly, virtually. Together, we’ll develop strategies to help your child focus, self-regulate, and thrive.

Take the first step today. Your child’s lifelong well-being starts here.

For more resources, explore our articles on sensory processing disorder in children, self-regulation strategies for kids, and cognitive behavioral therapy for ADHD.