30+ Mindful Activities to Encourage Mindfulness in Kids

I believe that promoting frequent mindfulness exercises may aid our kids in making stronger bonds with their environment and themselves, too. 

I regularly engage my children in such activities at home, which allows me to spend quality time⏳️ with them regularly. I have always advocated for mental positivity, and introducing these habits to my children has helped them grow mentally.

Table of Contents

best mindful activities for kids

Children can gain a lot from practicing mindfulness since it can help them become more focused, emotionally stable, and self-aware. Let me take you through the top mindful activities that have helped me instill mindfulness in my kids. 

Mindful Breathing Exercises

Your children may develop a sense of calm and present-moment awareness by practicing mindful breathing🫁, which includes concentrating on one’s breath and paying attention to the inhales and exhales. 

I found that our kids can learn to control their emotions better and lessen stress by focusing on breathing.

Walking in Nature

I suggest you encourage your kids to explore and interact with their surroundings by taking a mindful stroll in nature🚶‍♂️.

Children who practice mindfulness outside may experience a great feeling of wonder and calm by tuning into the sights, sounds, and sensations of their surroundings🏡.

My kids love aimlessly walking around in the park nearby and being in the midst of nature.

Meditation 

I recommend you introduce your kids to guided meditations🧘‍♀️, where they are guided through relaxation and mindfulness exercises using language and images that are suitable for their age.

Practicing meditation helps promote self-awareness and inner tranquility in your kids, allowing them to explore their ideas and emotions.

You can make this a daily practice by making your kids set aside a few minutes of the day to practice meditation, which I found very helpful for my kids.

Pro Tip:

I play a guided meditation audio on an app for my son to follow along with the speaker’s voice, and you can try that, too.

Listening to Calm Music

You can create a calm environment for your kids to relax and focus their attention by playing calming music 🎼 or with natural noises from their surroundings.  

Studies show that children who engage in this audio mindfulness exercise report feeling calmer and more aware of their environment.

Cloud Watching

I recommend you make your children practice mindfulness by just viewing the cotton-like fluffy clouds☁️ that decorate the sky – my kids’ favorite pastime.  

Through this, your kids may exercise concentrated attention, establish a connection with the natural world around them, and develop a feeling of wonder and serenity by observing the clouds and recognizing forms or patterns🌤.

Bubble Blowing

Children may enjoy and practice mindfulness while blowing bubbles🫧 and will appreciate the beauty of basic things in the here and now.

I suggest you help your children experience meditation by encouraging them to blow bubbles and encourage them to pay close attention to the colors, forms, and motions.  

Caution

Mindful activities should not be used instead of professional mental health care, and people suffering from mental illnesses should seek the advice of a mental health professional.

Mindful Eating

You can encourage your children to practice mindful eating and use all of their senses when eating, concentrating on the flavor, texture, and aroma of the meal🍛.  

Through this method, your kids can develop thoughtful eating habits and a better connection with food by slowing down and enjoying each mouthful.

Storytelling

I recommend you involve your kids in telling or listening to stories and encourage them to focus on the storyline📚, characters, and emotions depicted, known as mindful storytelling🦓. 

My son was able to improve his listening abilities by becoming lost in the details of the story.

Pro Tip:

I sometimes include props, toys, and finger puppets to make the storytelling sessions more interesting for my son.

Maintaining a Small Garden

Involve your kids in maintaining a small garden at home, and assign them simple tasks around your garden as I did with my son.

As your children garden, they develop mindfulness skills and a connection to nature as they take care of plants👨‍🌾, monitor their progress, and take note of the changing seasons.

Gardening-related activities also cultivate a feeling of accountability in your kids and instill respect for nature.

Finger Tracing

You can prompt tactile awareness in your kids by making them rub their fingers over objects with various textures🪨, such as soft textiles or hard surfaces👆.

I suggest you guide them to concentrate on the feeling of touch, encouraging relaxation and sensory awareness.

Cuddling Stuffed Toys

Cuddling soft toys encourages feelings of comfort, safety, and emotional connection in youngsters to offer and receive thoughtful hugs or cuddles with a cherished stuffed animal🧸. 

I found that cuddling with their soft toys can be a calming and supportive method for your kids in developing their awareness.

Observing Night Skies

On a starry night, allow your kids to look up at the sky to enjoy the beauty of the stars and the tranquility of the night sky by consciously observing the night sky. This way, your children will be able to experience, with excitement, the beauty of the Universe by stargazing.

My kids enjoy spending a few minutes before bedtime stargazing and admiring the countless stars that adorn the night sky.

Stretching 

Stretching while paying attention to your breathing is known as mindful stretching🤸‍♀️. 

You can encourage your kids to concentrate on their body’s feelings when stretching to develop flexibility, relaxation, and body awareness.

Pro Tip:

You can make your kids do their stretching exercises outdoors so they can breathe in fresh air and feel more energetic.

Fun Fact:

Mindfulness has grown in popularity in recent years across cultures and age groups as a stress-reduction and well-being strategy.

Trampoline Jumping

Let your kids jump on a trampoline, and encourage them to focus on the bounce, breath pattern, and weightlessness to practice mindful trampoline use. 

This also helps improve attention and present-moment awareness, and I guarantee your kids will find exercise entertaining and exciting.

Sitting Quietly

Your children can learn to be at ease😌 with stillness and silence by being encouraged to experience periods of thoughtful silence, even for a short while. They will be able to focus on their thoughts and emotions without outside interruptions, thanks to it.

I make sure my kids spend a few minutes every day sitting in stillness to allow them to experience the silence around them.

Pro Tip:

I found that, in the beginning, getting your kids to sit in silence will be difficult, but gradually, our kids improve and can sit for more minutes.

Squishy Balls

Squeezing squishy balls or other sensory toys🐥 gently while paying attention to the tactile sensations is part of deliberately playing with them. 

I found that these squishy balls helped my son relax and stay calm.

Organizing Toys 

I believe that children who deliberately are encouraged to tidy up or arrange their toys🧸 are better able to focus on the activity at hand. They may concentrate on each item, its location, and the cleaning process, encouraging attention and a feeling of order in everyday activities.

You can make your kids tidy up after playing with their toys to make it an everyday habit.

Pro Tip:

For the initial few months, I rewarded my son for organizing his toys consistently to help him get motivated to do the task.

Watching animals in their habitat

A feeling of respect for nature and the other living things around us may be fostered by encouraging your kids to consciously care for a pet or wild animal🐗.

Your children may acquire empathy for animals by relating to their actions, facial expressions, and behaviors.

Blowing Dandelion Seeds

My son delights in blowing dandelion seeds in the air whenever he finds dandelions!

Let your children blow the dandelion seeds and see the little parachutes🪂 drift away while observing the specifics of each seed’s trip. I believe this practice encourages awe and respect for the uncomplicated beauty of nature.

Finger Puppets

Your children will be inspired to be present in their creative play😮 when finger puppets are made and used mindfully while telling tales, which improves their capacity for self-expression and connection to their stories.

My son and I make finger puppets at home as a craft activity to stage a puppet show to tell stories with our unique handmade finger puppets.

Pro Tip:

You can follow simple step-by-step tutorials to make finger puppets with paper or felt material.

Tracing in a Sandbox

Your children may develop attention and calm by sketching or tracing in the sand🏖 while being conscious of their finger motions.

This sensory encounter may be delightful and comforting for kids and will help nurture their senses.

Observing Ants

I guarantee your children will be inspired and fascinated by the behavior and motions of little organisms when they observe ants🐜 or other insects.

It strengthens their ties to nature and teaches children to appreciate even the little treasures of the Earth.

Walking Barefoot on a Surface

You can make your kids walk barefoot on the ground as a way to ground them to the Earth, and it improves their connections to nature and encourages them to value even the smallest earthly riches.

I sometimes make my kids walk barefoot on a natural surface without footwear for a few minutes daily.

Nature Exploration

You can encourage your kids to use all their senses to investigate leaves, flowers, pebbles, and other natural objects and help your kids explore nature attentively🏞. Kids may learn to appreciate the richness and beauty of the outdoors via this exercise.

Pro Tip:

You can get your kids to record their observations in a nature journal, like I made with my son, as a learning activity.

Listening to a Favorite book being read

You can spend an afternoon with your kids reading aloud their favorite storybooks. I suggest you make your children concentrate on the narrator’s voice and the words while listening to their favorite story. 

This mindful practice fosters a feeling of presence, creativity, and love of narrative📖.

Caution

Although mindfulness may be beneficial, you must remember that straining too hard to acquire it can lead to frustration. It’s critical to handle it with patience and compassion for oneself.

Playing with Kinetic Sand

Allow your children to explore the feel of the kinetic sand⌛️, make shapes, and concentrate on their hand motions by carefully manipulating it. 

A sense of relaxation and sensory awareness☝️ are encouraged by this sensory experience, which I’m sure your kids will love.

Pro Tip:

I sometimes replace the sand with salt or rice for the same sensory activity.

Finger Painting

You can get your children to express themselves artistically while paying attention to the colors, forms🎨, and feelings, and communicate them via their art by attentively participating in puppetry or finger painting.

Origami

Origami, the art of paper folding, needs focus and accuracy📃. Your children are more likely to be patient and focused when this is done deliberately, which helps them to completely participate in each fold and crease.

You can start by making the basic origami shapes with your kids, like I did with my son. 

Watching raindrops on a window

 You can make your children take note of the patterns, speed, and sound of the rain🌧 by carefully watching raindrops flow down a window.

I guarantee this easy yet calming pastime encourages your kids to have a closer relationship with the natural world.

My kids love sitting by the window at every opportunity it rains.

Playing in Water

If you have kids who love water, like my water-loving kids, they will love this activity!

Being totally present when pouring, splashing, or scooping water is a need for water play🤽‍♀️. The study of the senses and a relaxing connection to the element of water are encouraged by this exercise.

Observing a Flame

Let your kids actively observe a flame🔥 and concentrate on its movement, colors, and warmth. I would say that this relaxing exercise allows for a state that fosters calmness and mental clarity🕯in your kids.

Make sure you don’t leave them unsupervised near the flame!

Singing Bowl

Your children can learn to focus attention on the present moment by consciously striking a singing bowl🥣 and listening to its sound🎶. A subtle reminder to be present and attentive is provided by the music.

Drawing with closed eyes

My son had a lot of fun drawing with his eyes closed and enjoyed this new experience.

You can encourage your kids to use their creativity and intuition while drawing with closed eyes🙈. They may produce abstract art consciously by concentrating on the sensations of the pen or pencil moving on the page.

Pro Tip:

You can give them prompts to draw with their eyes closed and set a timer to make the activity more challenging and exciting.

Playing with Scented Playdough

I believe engaging with scented playdough encourages children to explore a multisensory experience.

As they manipulate the texture, take in the aroma, and observe the vibrant colors, they tap into their senses in a playful and relaxing manner. 

Listening to Wind Chimes

If you have a wind chime at home, encourage your kids to sit nearby and listen to the sounds it creates.

Children may deliberately engage with the movement and sound of the wind🌬 by blowing on a pinwheel or listening to wind chimes. This practice encourages awe and harmony with the natural world🎐.

Observation of a Flowing Stream or River

I recommend you allow your children to watch the movement, noises, and life the water supports by being present near a moving stream or river🏞. This intentional relationship with nature fosters peace of mind and respect for the natural world.

My kids love going to the stream nearby to watch the water flow as a meditative activity.

Journaling

I suggest you foster self-awareness and emotional intelligence in your children by encouraging them to communicate their experiences and emotions through journaling📓 or art. 

They can process and comprehend their emotions and feelings with this mindful practice uniquely and compassionately.

Pro Tip:

I sometimes help my son by giving him prompts to write about in the journal when he cannot think of anything to write about for the day.

Fun Fact:

Coloring or painting, for example, can improve your kids’ creative thinking and problem-solving abilities by reducing the mind’s chatter.

Blowing a Feather

Your children will find it fascinating to see the delicate flight of feathers or dandelion seeds when adults consciously blow on them🪶. This promotes awareness of the flow of nature🍃.

Balancing Objects

Make your kids mindfully balance items, which requires concentrated attention, patience, and more patience⚖️. This practice encourages stability and mental clarity in kids by fostering awareness.

My son had a lot of fun trying to balance items, and we made it more interesting by including a time limit.

Watching a spider weaving a web

Children may see the accuracy and capability of the spider’s activities🕷 as they watch it weave its web🕸. Your kids will develop an interest and respect for the complexity of nature through this practice.

Exploration of Scents

Children can use their sense of smell👃 completely by inhaling various aromas, such as those of essential oils.

This sensory encounter might bring up memories and feelings, which can help your kids relax and concentrate.

Exploring Natural Textures

Allow your children to develop a sensory connection to nature by deliberately feeling and exploring the various textures of the environment.

You can let them touch the tree bark, the leaves, or other natural things with their fingertips, inspiring awe and a love of the great outdoors⛲️.

Nature Scavenger Hunt

You can actively encourage your kids to look for specific nature 🌱 items in their natural environment by letting them participate in a nature scavenger hunt. This activity fosters a feeling of adventure, awareness of nature, and observational abilities in your kids.

You can include nature items, like flowers, leaves, pinecones, ants, sticks, and so on, for your kids to find.

Pro Tip:

I give my son a list of nature items he needs to find to complete the nature scavenger hunt, and he loves ticking them off the list.

Stress Relief ball

Your children may relax and concentrate on the feelings in their hands by gently squeezing a stress ball🎾.

I would say that this may be a simple yet powerful technique to encourage calmness and emotional control in your kids.

Exploring Fabrics

Exploring different textiles👚 provides your children with various tactile sensations to discover. This activity stimulates their sensory perception and encourages them to be attentive to the subtleties of touch👖. 

I found that this helps our kids foster a deeper connection to the physical world around them and inspires a sense of wonder and exploration.

Observing a snowflake

When it snows in your area the next time, take your kids outside to experience and observe the snowflakes. 

Your kids will be inspired by the beautiful patterns of nature by carefully looking at a snowflake❄️ or raindrop on their finger. The presence and respect for each element are encouraged by this sensory experience.

Watching an hourglass

I suggest you place an hourglass or sand timer in front of your kids and let them concentrate on the movement of the sand and the passage of time⏳️.

I guarantee this exercise will encourage patience and present-moment mindfulness in your kids.

Observing the moon and its phases

Your kids can foster a connection with the celestial realm by carefully observing the moon and its phases.

I recommend you guide your children to think about how the moon changes form, encouraging awe and a feeling of wonder about the cosmos.

Playing a board game

To play a finger labyrinth board game thoughtfully, one must trace the routes with one finger🎲, which can be a meditative and concentration-enhancing exercise for your kids.

Exploring Tree Barks

Children can learn to appreciate the variety and individuality of trees by actively examining the textures of different tree🌳 barks. Let your kids consciously run their hands along the bark to connect with the beauty of nature.

Pro Tip:

I made my son place a sheet of paper on the barks and rub over them with crayons as a bark-rubbing art activity.

Nature-inspired memory game

Engaging in a memory game featuring nature-inspired pictures offers your kids an entertaining way to enhance their cognitive abilities🧠. 

I would say that playing this memory game is an enjoyable exercise that develops your kids’ ability to retain information and nurtures their attention📖 to detail and cognitive flexibility.

It also helps in fostering valuable skills that can benefit them in various learning contexts and everyday tasks.

Watercolour Painting

I recommend encouraging your kids to express their creativity with watercolor painting🎨. You can make them concentrate on each brushstroke and color selection, thus encouraging relaxation and self-expression.

You can frame some of your kids’ watercolor paintings and hang them on the walls of your home, like we did.

Natural Sounds

You can encourage your children to be completely present in their surroundings by listening thoughtfully to various natural noises🔊, such as birds singing or bug tweeting. This aural encounter promotes a closer connection with the natural world👂for your kids.

Pro Tip:

You can also record some sounds from nature on your phone and play them for your kids to listen to while they are at home.

Fidget Spinner

Allow your kids to mindfully spin a fidget spinner, which entails paying attention to its motions, sensing the feelings in their hands🎡, and being conscious of the present moment. 

My son felt more grounded and less stressed when playing with his fidget spinner.

Observing a Candle’s Flame 

Your children will become aware of the many colors and forms produced by flickering fire🕯 by carefully observing a candle flame. A contemplative state of mind is encouraged by this relaxing technique🕎.

Coloring Book

I recommend you make your children participate in a thoughtful, creative activity called mandala coloring by doing so🖍. You can get them to focus on complex designs and color schemes to encourage relaxation and self-expression📚.

I found that coloring books kept my son busy, and he felt a sense of calm while doing so.

Pro Tip:

You can print outline templates with various themes for your kids to color.

Leaf Shapes and Colors

You can encourage your children to notice the many forms, textures☘️, and colors present in nature by attentively🌿 exploring various kinds of leaves.

I believe this practice encourages a greater sense of awe in them and helps build a closer relationship with nature.

Playing with magnetic sculptures

Mindfully placing magnetic elements into different forms and structures is necessary to create magnetic sculptures🧲. Your kids will learn focus and spatial awareness through this practice.

Exploring different animal furs

Your children may enjoy the textures and patterns🐅 of various species🐘 by actively examining animal furs or feathers. This sensory encounter promotes a bond with creatures and the natural environment.

Seeing a water fountain

Make your kids observe the gentle motions and soothing sounds of a water fountain⛲️to provide your children with a serene opportunity to experience peace. 

Watching the water’s rhythmic flow and listening to its gentle murmur allows children to tune into their surroundings and fosters a sense of inner calm and relaxation. This practice offers a valuable tool for managing stress and finding comfort in the natural world.

Watching cloud formations

From a comfortable spot in your home, let your kids mindfully observe cloud☁️ formations. You can make your kids note the patterns and forms of the fluffy white clouds in the sky to develop their creativity and imagination.

My kids and I love looking up at the sky and watching the clouds drift by.

Observing a snail

Allow your children to get a close-up look🔍 at the motions and behaviors of a snail by attentively observing them. This practice promotes curiosity and an appreciation for the different kinds of living things in the natural world.

Pro Tip:

You can give your kids magnifying glasses to observe the snails up close.

Observing seasons changing outside

You encourage your children to observe changes in nature❄☃, such as the color of the leaves, the weather, and the fauna of the changing seasons. 

I made my son note down the changes he saw in a notebook for him to learn from.

Stress relief toy

I recommend you make your kids concentrate on squeezing or manipulating a portable stress reliever toy by🐕 playing with it while being conscious. This exercise helps reduce stress and encourage relaxation. 

I found it beneficial for my kids, and I guarantee your kids will, too.

Observing Sunrise and Sunset

Witnessing the unfolding beauty of sunrises🌄 and sunsets🌅 will allow your children to connect with nature’s marvels.

As they watch the changing colors and patterns, they become immersed in the present moment, cultivating a sense of awe and mindfulness.

Pebble Textures

Your children’s sense of touch and perception are actively engaged while they explore the various pebble textures.

They may develop their sensory awareness by observing the smoothness or roughness of each stone.

Observing a cocoon

Let your children see how a caterpillar🐛 changes into a cocoon and go through the whole cycle of life by carefully observing one.

The appreciation for the wonders of nature and the process of development and change is increased by this exercise.

Playing a rain stick

Your children will enjoy the calming sound of pouring rain🌧 by carefully turning a rain stick. This audio encounter can be peaceful for your kids. My kids find the experience of this audio activity soothing.

Nature sound app

I suggest you play nature sounds using an app or website, as I did, to allow your kids to immerse in the peaceful atmosphere of the natural 🌳world. A feeling of calm and presence is encouraged by this audio experience📼.

Caution

Certain mindful techniques, such as body scans, might cause trauma or suffering. Practitioners should approach with caution and be aware of their own emotions.

Calming lava lamp

Your children’s sensory experiences can be calmed by letting them actively observe the lava lamp’s slow🌋, fascinating motions.

You can promote a sense of relaxation and a feeling of peace by concentrating on the glistening hues and the soft light🛋.

Exploring sea shells

Let your children enjoy the intricate details of the form🐚, texture, and patterns of sea shells by carefully exploring a variety of them.

They become more aware of the beauty of the beach and the size of the ocean thanks to this tactile experience🦪.

Campfire flames

You can set up a campfire in your backyard and have a good time with your kids.

A campfire’s swirling flames may inspire amazement and introspection when your kids watch them thoughtfully🔥. They may connect with the warmth and atmosphere of the outdoors while watching the flickering fire.

Handled Kaleidoscope

I recommend you give your children a portable kaleidoscope 🔬 in their hands and encourage them to notice the constantly shifting symmetrical patterns created. I believe that watching the eye-catching display of kaleidoscopes helps in concentration and awe of optical illusions.

My son loves looking through the kaleidoscope, and watching the beautiful patterns that form every time fascinates him.

Pro Tip:

My son and I made a kaleidoscope at home by following a craft blog, and you can do that too with your kids for a fun craft activity.

Gazing at constellations

You can get your children to learn to appreciate the beauty of the night sky and the immensity of the cosmos by carefully observing the stars🌌. I believe that gazing at the night sky encourages a sense of wonder and a feeling of connectedness to the Universe.

Pro Tip:

You can teach your kids about the shapes of various constellations and the story behind them.

Exploring seashell textures

I recommend you allow your kids to engage with the tactile elements of sand, rocks, and waves at the shoreline to indulge in a sensory-rich encounter with nature. 

Through touch, they can forge a deeper bond🌊 with the environment, increasing their appreciation for its textures🐚 and rhythms. 

Observing a Bird’s nest

Let your kids look at a bird’s nest🐦 or actively watch birds in flight to provide insight into their habits and environments.

The harmony of nature and respect for animals in your kids can be fostered by doing this activity.

Seashell sounds

Encourage your children to connect with the coastal environment by listening to the sounds of seashells, such as the sound🎶 of the ocean waves or the wind through the shells🦪. 

This audio experience may make your kids feel at ease and aware, and my kids love listening to these sounds.

Bird feeding in a park

I suggest you allow your children to learn to appreciate the behavior and interactions of nature by actively watching squirrels🐿 or birds eat.

This practice encourages your kids to focus on the present moment and build a connection with nature.

Kite flying

To fly a windsock or kite🪁 thoughtfully, your kids will have to pay attention to both the movement of the flying item and the direction of the wind. This practice promotes happiness and a feeling of connectedness to nature.

Pro Tip:

You can make your kites at home with different colors of paper, sticks, and a ball of string.

Observing autumn leaves

Every year during autumn, you can encourage your kids to observe the intricate forms and the rich colors of fall leaves around them. The leaves in your garden or a nearby park will allow your kids to experience a connection to the ever-changing beauty of nature. 

Exploring the leaves encourages their focus and mindfulness, grounding them in the present moment while fostering an early appreciation for the environment🎑.

Leaves in the wind

You can encourage your kids to observe the many motions of nature🍃 by carefully watching the grass or leaves swing in the breeze. This practice promotes tranquility and a feeling of connectedness to nature in your kids.

Memory card game

I recommend playing a memory card game with your kids as a fun activity.

Children who play a memory card game🎴 with a mindfulness theme are encouraged to pay close attention to the locations and symbols of the cards🃏. This exercise improves the memory and attention span of your kids.

Night light

Before going to bed, you can make your kids try focusing on the soft lights🕯 and patterns produced by a night light, which is necessary for attentive interaction with it🔦.  

I found that this action helped my son relax and soothed the overall environment of the room.

Pro Tip:

You can also use a sensory light projector in place of a night light.

Dice game

Playing a dice game🎲 with a mindfulness theme requires your kids to be present and pay attention to each roll and its result🎮. Focus and attention span are encouraged throughout this practice while making decisions.

Conclusion

These are just a few mindful activities that I do with my children👨‍👩‍👧‍👦. Children may improve their sensory awareness, calm, and appreciation for the present moment with these mindful exercises🏃‍♂️.

They may improve their ability to control their emotions and form stronger bonds with both themselves and the world around them by incorporating mindfulness into their play and observations.🕊

Please comment ✍️ below with your experiences or any other activities💬 you would like to add to this list.

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