What is Mindfulness? 5 Mindfulness Activities for Kids

Have you ever wondered what is mindfulness? Mindfulness is the state of being fully present and aware of our bodies, our minds and our environments. It’s a quality that we all possess, but often lose track of in our busy lives; similarly, our kids lives are no different.

Kids’ lives are more scheduled than ever before. They jump between extra curricular activities and school. Even play dates are now scheduled. And kids of today are more “plugged” in than many adults. Like adults, their attention is divided; they multitask, and lose touch of their emotions and what is happening with their bodies. A lack of mindfulness can lead to increased stress, anxiety, impatience and poor regulation in children.

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5 Mindfulness Activities for Kids

1. Mindful Breathing

Breath work is a powerful tool to help kids manage big emotions. It helps them connect with their bodies and their feelings, in addition, it can be made fun and kid friendly. Here are several breathing exercises you can teach and practice with your children or students.

Cookie Breathing

•  Imagine taking a tray of cookies out of the oven. Smell the cookies while taking a deep breath through your nose, then cool off the cookies by blowing on them through your mouth.  Repeat.

Blow out the Candles/Blow the Dandelion Seeds

• Take a deep breath and pretend to blow out the candles on a cake, or blow the seeds off a dandelion. Repeat.

Bunny Breathing

• Pretend you are a bunny. Sniff quickly through your nose three times like a bunny twitching its nose, then exhale slowly through your nose.  Repeat.

Santa Breathing

• You are Santa with a big round belly. Put your hands on your belly and inhale deeply through your nose, then exhale three times through your mouth saying “Ho Ho Ho”. Repeat. 

Snake Hissing

• Inhale slowly through your nose, then exhale with a long slow hisssss. Repeat.

Click on the image below to download printable cards for these Mindful Breathing Activities.

Alphabreaths is a simple and playful children’s book that introduces mindfulness and breath awareness.

2. Yoga

There are many benefits for kids practicing yoga. Firstly yoga helps to develop strength and flexibility; likewise, it helps to develop confidence, it helps with emotional regulation and helps kids discover what their bodies’ and minds are capable of, subsequently developing mindfulness. Yoga for kids is similar to yoga for adults with more focus on fun. When practicing yoga, adapt poses as necessary, ask kids to make up names for poses, incorporate creativity, maybe even sound effects. Above all, make sure to keep it fun and safe.

A set of yoga pose cards help guide kids and their caregivers through various poses; meanwhile, a fun kids yoga mat makes practicing more comfortable and safe for the budding yogi.

3. Mindful Coloring

Studies have shown many benefits to coloring for both adults and children alike.

•  Coloring has been shown to lower levels of stress and help clear kid’s minds. To some, it is a form of meditation.
• The rhythmic repetitious movement of coloring helps calm the often-anxious teen brain.
• Adding color to intricate coloring pages such as mandalas increase awareness of the present moment and help to distract from negative emotions.
• When kids clear their minds of the daily stresses and worries, it allows space for what really matters and they can focus on big goals and dreams and create plans to achieve them.

This Coloring Book Planner combines intricate coloring with goal setting and gratitude which has a powerful effect.

For more on the benefits of coloring check out my post.

Journaling

Journaling is an excellent opportunity for tweens and teens to self-reflect and work through big emotions; further, journaling also helps to develop writing and communication skills. If you want to encourage your child or teen to start journaling, it’s helpful to let them choose their own journal . Here are a few that I like.

Dinosaur Primary Story Journal

Castle Primary Story Journal

Sequin Journal with Gel Pens

Glow in the Dark Lock and Key Dragon Journal

5. Practicing Mindfulness by Practicing Gratitude

Practicing gratitude is a powerful mindful activity that can lead to increased happiness and overall well-being. Kids who grow up understanding and practicing gratitude are often more confident and successful later in life. There are several ways to help your children practice gratitude. Here are several ideas for gratitude activities from Hessunacademy.

• Complete a gratitude scavenger hunt
• Use a gratitude journal
• Create a thankful tree
• Make a gratitude box or jar

What does mindfulness mean to you? What are your favourite mindfulness activities for kids?