Mindfulness Activities for Kids: Easy Exercises for Young Minds

Learn simple and engaging mindfulness activities for kids, designed to enhance their focus, calm, and emotional well-being in everyday life.

Bell Let’s Talk Day is this week, which serves as a great reminder to expand your toolkit and learn new strategies that can help improve your family’s overall wellbeing and mental health. 

In today’s fast-paced world, mindfulness can be a powerful tool for children to navigate their emotions, enhance focus, and develop a sense of calm. Teaching mindfulness early helps children build resilience and develop healthy coping mechanisms that will serve them for a lifetime. Here are some easy and fun activities that you can do with your young ones to introduce mindfulness into their daily lives.

For additional resources and to learn more, read our blog post, Navigating the Journey Together: Mental Health Resources for Families.

What is Mindfulness?

Mindfulness is simply paying attention to the present moment without judgment. For kids, this can mean noticing how their body feels, what they hear, or what they see around them. It’s about slowing down and being aware of the here and now.

Why Practice Mindfulness with Kids?

Children experience stress and distractions just like adults. Mindfulness can help:

• Reduce anxiety and improve emotional regulation
• Boost concentration and focus
• Foster better sleep habits
• Cultivate empathy and compassion

The key to mindfulness for kids is to make it fun and engaging. Let’s explore some simple exercises that even the youngest minds can enjoy.

1. The Spaghetti Test (Body Awareness)

What to do: Ask your child to lie down comfortably. Have them imagine they are a piece of uncooked spaghetti (stiff and rigid). Then, slowly guide them to become cooked spaghetti (soft and relaxed). Encourage them to tense each part of their body (arms, legs, tummy) and then release it, just like spaghetti softening. This can be a great exercise to try before bedtime or after a stressful event to help them relax.

Why it works: This exercise helps kids recognize tension in their bodies and teaches them how to release it.

2. Bubble Breathing

What to do: Pretend you’re blowing bubbles. Have your child take a deep breath in through their nose and then blow out slowly through their mouth as if they’re creating the biggest bubble possible. Encourage them to notice how their body feels as they breathe in and out, focusing on the movement of their chest and the sensation of air leaving their lips. You can make it even more engaging by using actual bubble wands or imagining different sizes and colours of bubbles.

Why it works: This makes deep breathing fun and helps kids manage feelings of anxiety or overwhelm.

3. Mindful Listening

What to do: Sit quietly with your child and close your eyes. Challenge them to listen to as many sounds as they can—birds chirping, cars passing, the hum of the fridge. After a minute or two, share what each of you noticed and how the sounds made you feel. For added fun, you can ask your child to mimic some of the sounds they hear, turning it into a playful activity.

Why it works: This improves focus and heightens awareness of their surroundings and helps children connect with their environment.

4. The Five Senses Game

What to do: Wherever you are, have your child name:

• 5 things they can see
• 4 things they can touch
• 3 things they can hear
• 2 things they can smell
• 1 thing they can taste (if applicable)

Why it works: This simple exercise grounds kids in the present moment and encourages curiosity.

5. Mindful Snack Time

What to do: Pick a small snack like a raisin, a piece of chocolate, or a slice of fruit. Ask your child to first observe the snack closely: its colour, shape, and texture. Then, have them smell it and notice the aroma. Finally, encourage them to take a tiny bite and chew slowly, paying attention to the taste and texture. Discuss what they notice during each step. For added fun, you can try this with a variety of snacks to explore different sensations.

Why it works: This cultivates gratitude and an appreciation for simple pleasures. It also helps children develop a deeper awareness of their senses and the experience of eating.

6. Glitter Jar Calm Down

What to do: Create a glitter jar by mixing water, glue, glitter, and food coloring in a clear bottle. When shaken, the glitter swirls around. Encourage your child to watch the glitter settle as they take slow, deep breaths. You can make this activity even more special by letting your child pick their favourite glitter colours or adding small trinkets that are meaningful to them.

Why it works: The visual of the glitter settling mimics a calming mind and helps children regulate big emotions.

7. Positive Affirmations

What to do: Encourage your child to repeat positive affirmations such as "I am brave," "I can handle this," or "I am kind and loved." You can make it fun by saying them together in front of a mirror or writing them on colorful cards to keep in their room.

Why it works: Positive affirmations help children build self-confidence, develop a growth mindset, and counter negative thoughts by reinforcing a positive self-image.

Tips for Success

• Be Patient: Kids may not take to mindfulness immediately. Keep it lighthearted and pressure-free.
• Model Mindfulness: Practice alongside your child to show that mindfulness is for everyone.
• Keep it Short: For younger children, 2-5 minutes per exercise is plenty.
• Choose the Right Moment: Incorporate mindfulness exercises into daily routines like bedtime, after school, or during quiet playtime for maximum impact.

Mindfulness doesn’t have to be complicated or time-consuming. These simple exercises can fit into your family’s routine and make a big difference in your child’s emotional and mental well-being. By practicing mindfulness together, you’re not only equipping your child with valuable tools but also creating meaningful moments of connection.

So, take a deep breath and start exploring the wonders of mindfulness with your little ones today!