Mindfulness has many proven benefits for kids, from reducing stress to improving focus. But knowing how to teach mindfulness in an engaging, age-appropriate way can be tricky. In this post, I share simple mindfulness activities tailored for kids of different ages. You’ll learn fun ways to help your child build this valuable skill and how to respond to their ego or inner critic if it resists. I also troubleshoot common challenges to help your child stick with their mindfulness practice.
Benefits of Mindfulness for Kids
Before diving into activities, let’s look at why mindfulness matters for kids. Research shows it can help children in many ways.
- Reduces anxiety and stress by teaching them to manage difficult emotions
- Increases focus and attention, especially helpful for school and homework
- Improves emotional regulation so they react less impulsively
- Boosts self-awareness and empathy, leading to better relationships
- Enhances overall well-being and resilience in the face of life’s challenges
The ego may say: “This mindfulness stuff is unnecessary—kids should just play and have fun!” But in our busy world, kids face plenty of stress too. Building mindfulness skills early helps them navigate life’s challenges with more ease.
The most appropriate response to the ego/inner critic: “Mindfulness and fun aren’t mutually exclusive. In fact, we can make mindfulness playful and enjoyable for kids. It’s like exercise for our mind – we may resist it at first, but it helps us feel calmer, happier, and better able to handle whatever comes our way. Let’s give it a try and see how it feels.”
Mindful Breathing for Toddlers and Preschoolers (Ages 2-5)
Toddlers and preschoolers learn best through play and imagination. Make mindful breathing a fun game with these ideas.
Flower Breath – Have your child imagine smelling a flower (breathe in) and then blowing out a candle (breathe out). Repeat for 10 breaths. Benefits – Teaches deep belly breathing which calms the nervous system. The visualization engages their imagination.
Teddy Bear Breath – Let your child lie down with a stuffed animal on their belly. As they breathe, have them watch the toy rise and fall. Benefits – Shows them what diaphragmatic breathing looks and feels like. The toy makes it concrete and interesting.
If your child says it’s boring or pointless: “I hear you. It may seem boring to just breathe. But let’s turn it into a challenge! How slowly and deeply can you breathe? Can you make your teddy rise really high? With practice, you’ll feel super relaxed after – like a real expert breather! Want to give it another try?”
“When little people are overwhelmed by big emotions, it’s our job to share our calm, not join their chaos.” – L.R. Knost
The ego may say breathing games are silly. But they teach the basics of mindfulness in an accessible, fun way. With repetition, these simple practices lay the groundwork for emotional regulation and resilience.
Mindful Movement for School-Aged Kids (Ages 6-12)
For energetic school-aged kids, mindful movement helps them notice body sensations and quiet busy minds. Try these:
Body Scan – Have your child lie down and guide them to notice their body, gradually scanning from toes to head. Benefits – Builds body awareness and interoception (the sense of the internal state of the body). This awareness is key for emotional regulation.
Walking Meditation – Go for a slow walk together, inviting your child to pay attention to each step and their breath. Benefits – Gets kids out of their heads and into their bodies. Mindful walking can be calming and grounding after a hectic day.
Animal Yoga – Have your child imitate poses and breathing of animals like lions, snakes, or butterflies. Benefits – Releases pent-up energy and stress. The fun postures keep kids engaged while they get the mind-body benefits of yoga.
If your child says it’s boring or hard to sit still: “I know it’s hard to slow down sometimes. Our minds like to be busy! That’s why a body scan or yoga can actually feel really good – it’s like giving your body and mind a mini-vacation. And you might find neat things when you pay close attention, like your heartbeat or breath moving your belly. Want to try again and see what you notice?”
The ego may resist slowing down. Remind your child that even a few mindful minutes can help their body and brain reset. With time, they may start to crave these mindful movement breaks!
Mindful Creativity for Preteens and Teens (Ages 13+)
Creative activities are a great mindfulness gateway for preteens and teens. They allow for self-expression while cultivating awareness. Some ideas:
Gratitude Journal – Encourage your teen to write down a few things they appreciate each day, fostering a positive mindset. Benefits – Trains the brain to scan for the positive, building resilience. Teens may find it easier to stick with than a sitting meditation practice.
Mindful Art – Sketch, paint, or sculpt while paying close attention to colours, textures, and sensations of creating. Benefits – Engages the senses and encourages creative “flow.” Deliberate attention to the process is naturally mindful.
If your teen says it’s cheesy or won’t work: “I get it, these may seem like cheesy or pointless activities at first glance. But there’s actual science behind them. Gratitude journaling and mindful art have been shown to boost mood, lower stress, and build real skills like focus and awareness. The key is approaching them with an open mind and sticking with it. Want to make an experiment of it and see how you feel after a week of practising?”
“Mindfulness is the aware, balanced acceptance of the present experience. It isn’t more complicated than that.” – Sylvia Boorstein
The inner critic may judge their creations harshly. Emphasize that mindful art is about the process, not the product. What matters is noticing their experience in the moment, not creating a masterpiece.
I hope these age-appropriate mindfulness activities help you nurture this transformative skill in your kids. Start with a few minutes per day—a little mindfulness can go a long way.
Remember, the key to helping mindfulness stick is to meet resistance with loving understanding, not force. Acknowledge your child’s feelings, share the benefits in relatable terms, and invite them to approach it as an experiment. With patience and practice, they’ll start to experience the rewards of mindfulness firsthand.
Need more guidance on your family’s mindfulness journey? Book a private online session with me for personalized tips to weave mindfulness into your daily life. Together, we’ll craft a practice that resonates with your unique child and family. With the right support and strategies, you’ll reap the many benefits of raising mindful kids.
