Helping children develop mindfulness skills can be incredibly beneficial. Mindfulness exercises for children can improve their emotional regulation, concentration, and overall well-being. Here are some effective mindfulness exercises tailored specifically for kids.

Understanding Mindfulness Exercises for Children

Mindfulness is the practice of being present in the moment, and aware of one’s thoughts, feelings, and surroundings. For children, mindfulness can be taught in a fun and engaging way. By incorporating simple activities into their daily routine, children can learn to manage stress, build resilience, and enhance their emotional intelligence.

Breathing Exercises

Breathing exercises are a foundational aspect of mindfulness. They are easy to learn and can be practiced anywhere.

  • Balloon Breathing: Ask the child to imagine they are inflating a balloon in their belly. They should take a deep breath in through their nose, filling their belly like a balloon, then slowly exhale through their mouth as if releasing the air from the balloon.
  • Counting Breaths: Have the child sit comfortably and close their eyes. Instruct them to breathe in deeply and count “one,” then breathe out and count “two.” Continue this up to ten and then start again.

Mindful Listening

Mindful listening exercises help children focus on the present by tuning into the sounds around them.

  • Sound Hunt: Take the child outside or sit near an open window. Ask them to close their eyes and listen carefully to all the sounds they can hear. After a few minutes, discuss the different sounds they noticed.
  • Bell Listening: Ring a bell and ask the child to listen carefully until they can no longer hear the sound. This exercise helps them develop concentration and auditory awareness.

Body Scan

The body scan is a great way for children to connect with their physical sensations.

  • Tense and Release: Have the child lie down comfortably and close their eyes. Instruct them to tense each muscle group for a few seconds and then release, starting from their toes and working up to their head. This exercise helps them become more aware of their body and release tension.
  • Mindful Movement: Guide the child through slow, gentle movements like stretching or yoga poses. Encourage them to pay attention to how their body feels with each movement.


Visualization exercises use the child’s imagination to create a sense of calm and focus.

  • Magic Carpet Ride: Ask the child to imagine they are on a magic carpet flying through the sky. Encourage them to visualize the sights, sounds, and feelings of flying peacefully above the clouds.
  • Favorite Place: Have the child close their eyes and picture their favorite place. It could be a beach, a park, or even their bedroom. Ask them to describe what they see, hear, and feel in that place.

Gratitude Practice

Practicing gratitude is a powerful way to enhance a child’s mindfulness and happiness.

  • Gratitude Jar: Encourage the child to write down something they are grateful for each day and put it in a jar. Over time, they can look back and appreciate the positive things in their life.
  • Thankful Thoughts: At the end of each day, ask the child to think of three things they are thankful for. This simple exercise can shift their focus to positive experiences and foster a sense of gratitude.

Creating a Routine with Mindfulness Exercises for Children

Incorporating mindfulness exercises into a child’s daily routine can be seamless and enjoyable. Here are some tips to make mindfulness a regular part of their day:

  • Consistency: Practice mindfulness exercises at the same time each day, such as in the morning or before bed, to create a habit.
  • Make it Fun: Use playful language and activities to keep the child engaged and excited about mindfulness.
  • Model Mindfulness: Practice mindfulness yourself and share your experiences with the child. Children often learn best by observing the adults around them.

Helping Children Thrive

Mindfulness exercises for children offer numerous benefits, from improved emotional regulation to better concentration and resilience. By incorporating these simple, engaging activities into their daily lives, we can help children develop the skills they need to thrive in various situations. Encouraging mindfulness from a young age sets the foundation for a balanced, healthy, and happy life.