Mindful Moments: Easy Activities for Kids

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Updated on: Educator Review By: Michelle Connolly

Incorporating mindful moments into a child’s routine can be transformative, fostering a sense of calm and focus in their daily lives. If you want to introduce mindfulness to your little ones, starting with simple activities can make the concept more approachable and enjoyable for children. These exercises help children recognise and appreciate the present moment, enhancing their emotional regulation and awareness.

mindful moments

Establishing a mindful environment for kids is about more than just structured activities; it’s about creating a space where mindful time is woven seamlessly into their world. This can be achieved through everyday interactions and encouraging awareness in various settings and situations. By nurturing these skills early on, children can develop a toolkit for managing stress and emotions that will benefit them well into adulthood.

Understanding Mindfulness

Mindfulness is a simple yet powerful practice that can significantly benefit your mental health and overall well-being. Introducing this concept to children sets the foundation for them to learn how to navigate their thoughts and emotions from a young age.

Defining Mindfulness

Simply put, it is being fully present in the moment. It involves paying attention to your thoughts, feelings, bodily sensations, and the surrounding environment in a nonjudgmental way. This means observing without criticism and without trying to change anything. Michelle Connolly, an expert with 16 years of classroom experience, reminds us that “mindfulness teaches us to be patient with our thoughts and to approach our experiences with curiosity.”

Benefits of Mindfulness

The benefits are manifold:

  • Enhanced focus: It helps children concentrate better on tasks.
  • Emotional regulation: They learn to manage their emotions effectively.
  • Improved mental health: Regular practice reduces stress and anxiety.
  • Resilience: It builds the ability to cope with adversity.

Developing Awareness and Compassion

Mindfulness fosters not just self-awareness but also compassion towards oneself and others. As you practise being aware of your moment-to-moment experiences, you develop a greater capacity for empathy. Compassion naturally arises when you learn to approach your experiences with kindness and acceptance. As Connolly states, “Awareness cultivated through mindfulness brings warmth and kindness to the way children interact with the world around them.”

Mindfulness Basics for Kids

mindful moments

Mindful activities can provide a foundation for children to develop concentration, emotional regulation, and cognitive focus. By cultivating awareness in the present moment, children can learn to navigate their inner world and the world around them with greater ease.

Explaining Mindful Activities to Children

To introduce this concept to children, describe it as noticing everything around them—like the sounds, sensations, and thoughts they experience—without judgment. Mindful activities for kids are simple and can be incorporated into daily routines. For example, paying full attention to brushing their teeth or listening to the sounds of birds can be a mindful practice. Michelle Connolly, an educational consultant, notes, “It’s about finding joy in the simple moments and helping kids realise that being ‘in the now’ can be both calming and enjoyable.”

The Role of Parents in Mindful Activities

As a parent, your role is crucial in guiding your child through mindful practices. Start by setting a positive example; use daily activities as opportunities for mindful moments, demonstrating how to stay present and engaged. Whether it’s having a mindful meal together, where you savour each bite, or taking a quiet walk and observing the environment, these shared experiences can reinforce the practices and their benefits.

Michelle reflects, “Parenting with mindfulness creates a space of patience and understanding, which is transformative for both parent and child.”

Creating a Mindful Environment

Creating a mindful environment for children involves incorporating practices that promote presence and awareness into their daily lives. It is about establishing spaces that encourage calmness and focus, whether at home or school.

Incorporating Mindful Activities in Daily Routines

Establishing mindful activities in daily routines helps children to anchor their attention and manage their emotions from a young age. Begin with simple activities such as taking deep breaths before starting homework or enjoying mindful eating by paying close attention to the taste and texture of food.

Integrating short mindful exercises into the school day can be as easy as starting each morning with a moment of silence to set a peaceful tone for the day. Michelle Connolly states, “Encouraging children to take mindful moments throughout the day enhances their ability to concentrate and deal with stress.”

Mindful Spaces at Home or School

Creating a mindful space at home or in the classroom doesn’t require a lot of space or special equipment. You can designate a quiet corner with comfortable cushions for mindful movement or meditation exercises. The area should be uncluttered and invite stillness, potentially with some calming visuals like nature posters or a mindful activities chart. It’s about fostering an environment where children can explore their mindful practice supported by a peaceful and inviting space.

Mindful Moments Activities for Different Ages

Tailoring mindful activities to the age of the child ensures they are age-appropriate and engaging. From the wondrous exploration for toddlers to the self-discovery journey for teens, each stage has its unique set of activities designed to cultivate presence and awareness.

Mindful Activities for Toddlers and Preschoolers

For the little ones, mindfulness should be about simplicity and fun. Sensory play can be a great start. Allow toddlers to engage with different textures, like playing with a bowl of rice or feeling the breeze on their skin. A game of ‘freeze dance‘ can also introduce them to the idea of pausing and awareness of their bodies in a playful manner.

Mindful Exercises for School-Aged Children

At this stage, children can handle a bit more structure in their activities. Introducing mindful eating, where they focus on the taste, texture, and sensations of eating an apple, can be a delightful experience. They can also benefit from short guided meditations or breathing exercises, which help them settle and focus, bringing their attention to the present moment.

Adaptations for Teens

Teenagers often face stress from various angles, and mindfulness can be useful for managing it. Encourage them to journal their thoughts and feelings in mindful journaling. Techniques like body scans or ‘STOP’ exercises—which stand for Stop, Take a breath, Observe your experience, and Proceed—can be particularly effective for this age group as they negotiate the complexities of their teenage years.

Michelle Connolly, founder of LearningMole and an educational consultant with extensive classroom experience, suggests, “Even a few moments of mindfulness can make a considerable difference in a teen’s day, providing a quick reset for their mental and emotional state.”

Remember, you’re not just teaching children mindfulness; you’re empowering them with tools to cultivate their own sense of centeredness amidst life’s chaos.

Mindful Breathing and Meditation

Introducing children to the practice of mindful breathing and meditation can have a transformative impact on their ability to focus, remain calm, and approach life with increased awareness.

Breathing Exercises for Kids

One of the simplest ways to introduce kids to mindfulness is through breathing exercises. A popular technique is the square breath, which involves breathing in for a count of four, holding for four, exhaling for four, and holding again for four. This pattern can quickly bring a sense of calm:

  1. Inhale for 4 seconds
  2. Hold your breath for 4 seconds
  3. Exhale for 4 seconds
  4. Hold again for 4 seconds

Repeat this sequence several times.

As Michelle Connolly notes, “Breathing exercises for children don’t have to be elaborate; the key is regular, focused practice that suits their age and understanding.”

Guided Meditations for Different Ages

Guided meditations are excellent for directing a child’s attention and helping them engage with the mindfulness process in an age-appropriate way.

  • For younger children (aged 3-6), guided meditations may involve imagining a balloon expanding and shrinking as they breathe in and out, making the concept of breath more tangible and enjoyable.
  • Older children (aged 7-12) can engage in slightly longer meditation sessions, where they are guided through visualising peaceful scenes or focusing intently on the rhythm of their breathing.

It’s important to select guided meditations designed for their specific age group to ensure the content is understandable and relatable. Regular practice allows children to develop a mindful routine that enhances their well-being and emotional resilience.

Sensory-Based Mindful Practices

Mindfulness activities centred around the senses can engage children’s attention and encourage presence in the moment. These sensory-based experiences are a great way to cultivate mindful practices early on.

Mindful Listening and Sound Exploration

Incorporating a sound exploration activity that involves paying attention to the various sounds in one’s environment can create an enriching, mindful listening experience. Try guiding children on a nature walk and inviting them to close their eyes and focus on all the different sounds they can hear. Whether it’s the rustling of leaves, the chirping of birds, or distant traffic, children learn to identify sounds and become more attuned to their sense of hearing.

“Mindful listening helps children center their thoughts and brings a sense of calm,” shares Michelle Connolly, founder of LearningMole and an educational consultant with significant classroom experience.

Five Senses Exercises

Next, incorporate Five Senses Exercises that require children to engage each of their senses consciously. Start with a single sense at a time and gradually build up to using all five simultaneously. For example, give them a piece of fruit and guide them to explore its texture, scent, and taste thoroughly. These exercises enhance children’s awareness of their senses and help them connect more deeply with their present experiences.

Remember, practising mindfulness with these sensory-based activities brings moments of peace and can sharpen children’s sensory perceptions and elevate their encounters with the world around them.

Mindfulness Through Movement

Integrating movement into mindfulness practices can enhance children’s focus and well-being. Through activities such as yoga and mindful walking, children connect with the present moment through their physical senses.

Yoga and Stretching for Kids

Yoga is a fantastic way for children to develop mindfulness through movement. Each pose encourages concentration and balance, aligning the body and mind. Begin with simple poses that kids can easily follow, ensuring that each movement is done with intention and awareness. Stretching can be incorporated into the routine, allowing muscles to loosen while children pay attention to their breath and physical sensations.

“Yoga at an early age encourages self-esteem and body awareness with a non-competitive physical activity,” shares Michelle Connolly, a well-respected educational consultant with over 16 years of experience in the classroom.

Mindful Walking and Nature Engagement

Mindful walking is a simple yet powerful practice that encourages children to observe the world around them. As they walk, prompt them to notice the sensations in their feet, the sounds of nature, and their breath. Encourage a gentle pace and bring attention to the rhythm of their steps. Engaging with nature can be particularly grounding, helping children cultivate a sense of peace and interconnectedness with the environment.

When outdoors, you can organise activities that merge walking with exploring nature. “Encouraging kids to mindfully observe the change of seasons or the patterns in leaves brings about a natural curiosity and connection to the world,” advises Michelle Connolly, whose extensive classroom experience brings unique insights into child-centred learning techniques.

Emotional Intelligence and Mindfulness

Incorporating mindfulness into your routine can significantly improve your emotional intelligence, equipping you with the skills to identify and manage emotions and develop resilience and self-regulation.

Identifying and Managing Emotions

Identifying emotions is the first step towards understanding and managing them effectively. When you help children recognise what they’re feeling, they’re more likely to understand why they’re feeling a certain way. Practising mindfulness can sharpen this awareness, allowing for a clearer recognition of emotions as they arise.

Example activity: Encourage children to describe their emotions as colours or weather patterns. This exercise not only aids in emotional literacy but also brings a creative element to emotional identification, making it more engaging for them.

Michelle Connolly, an advocate for mindful education, states: “Recognising emotions as ephemeral states like the weather helps children understand that feelings come and go, empowering them with the knowledge that a temporary emotion does not define them.”

Building Resilience and Self-Regulation

Developing resilience empowers children to bounce back from stress and anxiety. Mindfulness activities reinforce this by teaching children to focus on the present moment, reducing the overwhelming nature of negative experiences.

Self-regulation is about controlling one’s own behaviour, emotions, and thoughts in the pursuit of long-term goals. Simple breathing exercises can be an effective tool for children to manage stress and anxiety, fostering a calm state of mind and improving concentration levels.

Example exercise: Guide children through a “breathing star” exercise, in which they inhale and exhale as they trace each point of a star. This provides a visual aid to help regulate breathing and serves as a soothing task that can centre their attention.

“Working through stress and anxiety with mindfulness creates a foundation for healthy emotional development and teaches invaluable self-regulation skills,” asserts Michelle Connolly, drawing from her extensive experience in classroom dynamics and child behaviour.

Mindful Tools and Resources

Discovering the right tools can be pivotal for engaging children in mindfulness. This selection is tailored to nurture calm, focus, and awareness through easily accessible methods.

Books and Apps for Mindfulness


  • Child’s Mind: Mindfulness Practices to Help Our Children Be More Focused, Calm, and Relaxed” is an insightful resource offering original meditation techniques suited for children.
  • “The Mindful Child” provides guidance on using mindfulness to help kids navigate stress, fostering happiness and compassion.
  • For a structured approach, “A Still Quiet Place” presents a program to teach children mindfulness, aiding them in managing stress and emotions.


  • “Headspace for Kids” offers meditation sessions with age-appropriate themes and durations.
  • “Smiling Mind” provides a free app that is designed with programs for various age groups, including activities for the classroom.

Crafts and Toys that Promote Mindfulness

  • Glitter Jar: Creating a glitter jar can be a hands-on activity that visually captivates children, giving them a focal point for meditation as they watch the glitter settle.
  • Stuffed Animal: Employing a stuffed animal in breathing exercises helps children visualise their breaths and provides a comforting presence.
  • Mindful Crafts: Encourage children to engage in crafts, which require focus and present-moment awareness and double as a mindfulness practice.

While exploring these mindful moments, remember that the aim is to teach children how to be present and find peace within themselves through engaging and thoughtful tools.

Integrating Mindfulness into Education

Mindfulness in education can significantly enhance students’ focus, reduce stress levels, and improve academic performance. By adopting mindfulness programmes and techniques, schools are creating an environment conducive to learning and personal growth.

Mindfulness Programs in Schools

Schools are increasingly implementing mindfulness programmes as part of their curriculum to foster a positive school culture. Such programmes often start with professional development for teachers to ensure they can effectively guide students through mindful practices. Mindfulness goes to school: Things learned (so far) from research and real-world experiences discuss how the integration of mindfulness into a school’s fabric can extend beyond individual classrooms, influencing the entire school ethos.

“It’s not just about teaching content. It’s about teaching children how to be content,” Michelle Connolly, an expert in educational methodologies, articulates. With 16 years of classroom experience, she champions the notion that a mindful school promotes overall well-being and academic success.

Mindfulness Techniques for Academic Performance

Mindfulness techniques can be integrated into the school day through simple activities like deep breathing, listening exercises, or short meditation before classes begin. These practices help students manage stress and anxiety, which enhances their ability to learn and perform academically. The study Integrating Mindfulness Training into K-12 Education: Fostering the Resilience of Teachers and Students reveals the positive impact of mindfulness-trained teachers embodying mindful behaviours, which in turn can improve students’ academic resilience.

Key Mindfulness Techniques:

  • Breathing Exercises: Encouraging students to focus on their breath can aid concentration.
  • Guided Meditation: Short guided meditation sessions can help students start their day with clarity.
  • Mindful Listening: Students learn to listen attentively in the moment, which improves comprehension and retention.

Implementing mindfulness in education isn’t just a fleeting trend; it’s an evidence-based approach that can lead to real improvements in your school’s academic climate.

Supporting Mental Wellness

Children sit in a circle, eyes closed, breathing deeply. A serene garden surrounds them, filled with colorful flowers and gentle butterflies

Mindfulness techniques provide invaluable tools for children’s mental well-being, equipping them with the ability to manage stress and anxiety effectively.

Mindfulness for Mental Health

Mindfulness-based cognitive therapy (MBCT) is a powerful practice that combines cognitive therapy with meditative techniques. It’s proven particularly beneficial for maintaining mental health. Mindfulness activities encourage children to acknowledge their thoughts and feelings in a non-judgmental way, which can lead to improved emotional regulation and a deeper understanding of their own mental states.

  • Key Activities:
    • Guided breathing exercises
    • Mindful walking in a safe, familiar environment

Michelle Connolly, founder of LearningMole and educational consultant with extensive classroom experience, asserts: “Mindfulness can give children the anchor they need in a sea of distractions, enabling them to focus on the present and find calmness within.”

Coping with Stress and Anxiety

A group of children gather in a peaceful outdoor setting, engaging in various mindfulness activities such as deep breathing, yoga poses, and nature observation

Mindfulness-based interventions are vital in helping children learn to cope with stress and anxiety. Children can step back from overwhelming feelings and gain perspective by focusing on the present moment.

  • Techniques Include:
    • Visualisation: Imagining a peaceful place to enhance calmness.
    • Notice & Describe: Observing surroundings and articulating the experience to ground themselves.

Regular practice of mindfulness can foster resilience, teaching kids to approach challenges with a calmer, more measured mindset.


Mindfulness activities for children can seem daunting at first, but they are simple practices that can help young minds find calm and focus in their lives. Here are some specific answers to commonly asked questions about mindfulness for kids.

How can children incorporate mindfulness into their daily routines?

You can encourage your child to practice mindfulness for a few minutes each morning or evening. “It can be as simple as focusing on their breathing or paying attention to the sensations of their body,” recommends Michelle Connolly, founder of LearningMole.

What are some straightforward mindfulness exercises suitable for young minds?

Try exercises like ‘Mindful Tasting,’ in which a child pays full attention to the taste and texture of their food, or ‘Listening Time,’ in which they focus solely on sounds they hear. These simple activities can help cultivate awareness.

Could you suggest any brief activities that promote mindfulness among pupils?

One effective activity is the ‘Balloon Exercise,’ where students imagine filling a balloon with their breath, focusing on deep inhales and exhales. “This can be a calming activity before exams,” observes Michelle Connolly from her extensive classroom experience.

In what ways can mindfulness be practised at home with kids?

Create a dedicated ‘Mindful Corner’ at home where your child can practice breathing exercises or enjoy quiet time with a mindfulness colouring book. Michelle Connolly suggests, “Regular, short sessions can build a lasting mindfulness habit.”

Are there any mindfulness activities for children that can be accessed for free?

Yes, some free online resources and apps provide guided mindfulness activities suited for children. “Many of these resources are fantastic for getting started,” says educational expert Michelle Connolly.

What sort of mindfulness activities are beneficial for primary school students?

Activities such as ‘Mindful Movement’ or ‘Heartbeat Exercise’ are excellent for primary-aged students. They focus on bodily sensations and can be integrated into physical education or breaks. Michelle Connolly notes, “Incorporating mindfulness into play is both fun and beneficial.”

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