Mindfulness teaches children to slow down, tune into their feelings, and stay present in the moment. It can help them manage their emotions, and may reduce impulsive reactions, and improve self-control. Plus, mindfulness is a great tool for easing stress and anxiety, giving children a sense of calm and confidence in their daily lives.

A growing body of research has shown positive effects of mindfulness-based programs on children’s and adolescents’ executive function (Dunning et al., 2019), mental health (Kallapiran et al., 2015; Zoogman et al., 2015), and academic performance (Bakosh et al., 2016), as well as self-regulation and stress reduction (Flook et al., 2015).

Beyond helping with emotions and mental health, mindfulness nurtures self-awareness and empathy, encouraging children to understand their thoughts and feelings while also being more considerate of others. It’s also a fantastic way to introduce healthy coping strategies so they can navigate frustration and setbacks with resilience. Mindfulness activities can even improve sleep by helping children unwind before bed, making bedtime routines smoother. Most importantly, practicing mindfulness fosters a growth mindset, helping kids embrace challenges with curiosity rather than fear.

Below are some fun and simple mindfulness activities to try with your child.

Balloon Breathing

Balloon Breathing is a fun and simple way to introduce mindfulness to children. Have your child place their hands on their belly and take a deep breath in through their nose, imagining their belly filling up like a balloon. Then, they slowly exhale through their mouth, visualising the balloon gently deflating. Repeating this five to ten times can help children feel more relaxed, regulate their breathing, and create a sense of calm. The Mindfulness Teacher on YouTube has a guided mindful breathing video for children.

The Five Senses Exercise

A great way to help children focus on the present moment is the Five Senses Exercise. Ask them to name five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. This simple activity encourages mindfulness by engaging all their senses, helping them stay present rather than getting caught up in worries or distractions.

Mindful Colouring

Mindful Colouring is a calming and creative way for children to practise mindfulness. Give them a colouring page and encourage them to focus on each stroke and colour choice, paying attention to how different colours make them feel. This quiet activity helps improve concentration, promotes self-expression, and provides a soothing break from the stress of the day.

Nature Walk

Spending time outdoors is a fantastic way to bring mindfulness into your child’s routine. Take a slow walk together and encourage them to notice the sights, sounds, and smells around them—whether in a park, garden, or just along the footpath. Noticing nature helps children feel more connected to their surroundings, reduces stress, and creates a sense of appreciation for the world around them.

Magic Body Scan

The Magic Body Scan is a fun and relaxing way for children to check in with their bodies and feel calm. Have your child lie down in a comfy spot, close their eyes, and take a few deep breaths. Then, ask them to imagine a warm, magical light slowly moving through their body—starting from their toes and travelling all the way up to the top of their head. As the light moves, it fills each part of their body with a cosy, peaceful glow, melting away any tension or restlessness.

This relaxing exercise helps children become more aware of how their bodies feel while gently guiding them into relaxation. It’s a perfect way to wind down before bed, ease anxious thoughts, or simply take a mindful moment during the day. Plus, it teaches kids to listen to their bodies and recognise when they need rest or a little extra care. The Mindfulness Teacher on YouTube also has a body scanner video for children.

The Mind Jar (Calm Down Jar)

The Mind Jar is a fantastic tool for helping children learn patience and self-regulation. Fill a jar with water, glitter, and glue, then shake it up and have your child watch the glitter slowly settle. This provides a calming visual representation of emotions, showing children that just like the swirling glitter, feelings may take time to settle, but they always do. An instructional video on how to make calming jars, including variations with beads and glow in the dark shapes, is included here.

Gratitude Moments

Encouraging children to practise gratitude can have a big impact on their mindset. Each day, ask your child to share one thing they are grateful for. It could be something small, like a kind word from a friend, or something big, like a fun day out. Regular gratitude practice helps children focus on the positives in their lives, fostering resilience and emotional well-being.

Introducing mindfulness doesn’t have to be complicated—it’s all about making small, simple moments more intentional. Whether through breathing exercises, creative activities, or time spent in nature, mindfulness can help your child feel calmer, more focused, and better equipped to handle life’s ups and downs. Give these activities a try and see which ones your child enjoys the most!

Useful Resources:

Mindfulness activities: https://www.youtube.com/@TheMindfulnessTeacher

DIY calming jars: https://www.youtube.com/watch?v=4U02fQwWDfI

Raising Children mindfulness activities: https://raisingchildren.net.au/guides/activity-guides/wellbeing/mindfulness-activity-children-parents