INTRODUCTION
Mindfulness activities for kids can help children find calm in a busy world
Children experience big emotions every day. Whether they feel worried about school, frustrated with friendships, overwhelmed by noise, or simply struggle to settle, mindfulness activities for kids can gently teach them how to slow down, notice their feelings, and regain a sense of calm.
As a children’s counsellor, I worked with many families who wanted practical ways to help their child cope with anxiety and overwhelming emotions. One little boy I supported found it difficult to calm himself after becoming upset. Rather than asking him to simply “calm down,” we practised short mindfulness activities that encouraged him to notice his breathing, listen to sounds around him, and focus on one small moment at a time. Gradually, he learned that calm was something he could create within himself.
The wonderful thing about mindfulness is that it doesn’t require expensive equipment or long sessions. Just a few minutes each day can help children become more aware of their emotions while building resilience and confidence.
What are mindfulness activities for kids?
Mindfulness means paying attention to the present moment without worrying about the past or the future.
For children, this simply means noticing:
- What they can see
- What they can hear
- What they can feel
- How their body feels
- Their breathing
When practised regularly, mindfulness can help children:
- Feel calmer
- Reduce anxiety
- Improve concentration
- Build emotional regulation
- Develop confidence
- Sleep more peacefully
1. Five Senses Adventure
Invite your child to discover:
- 5 things they can see
- 4 things they can touch
- 3 things they can hear
- 2 things they can smell
- 1 thing they can taste
This simple activity quickly brings their attention back to the present moment.
2. Teddy Bear Breathing
Ask your child to lie down and place a favourite teddy on their tummy.
Watch together as the teddy gently rises and falls with every breath.
Children love turning breathing into a game, making mindfulness much more enjoyable.
If your child enjoys breathing exercises, you may also like my guide: 7 Simple Breathing Exercises for Children that Help Calm Big Feelings
3. Listening Walk
Go outside together without talking.
Instead, encourage your child to notice:
- Birds singing
- Wind in the trees
- Cars passing
- Footsteps
- Dogs barking
This encourages careful observation while naturally calming busy minds.
4. Mindful Colouring
Colouring naturally slows children’s thoughts.
Invite your child to notice:
- The colours
- The pencil moving
- The shapes appearing
- Their breathing
Rather than rushing to finish, encourage them simply to enjoy the process.
5. Bubble Breathing
Pretend to blow giant bubbles.
Explain that:
- Fast breaths pop bubbles.
- Slow breaths make beautiful big bubbles.
Children quickly understand how gentle breathing creates calm.
If your child often struggles with overwhelming emotions, Murphy Helps with Big Feelings – my shop gently teaches children healthy ways to understand and manage their emotions through an engaging story.
Explore all my children’s emotional wellbeing books here: Murphy’s Brave & Calm Series – my shop
You can also find the book on
Amazon – Murphy Helps with Big Feelings if you prefer to shop there.
6. Mindful Nature Hunt
Create a simple list:
- Something soft
- Something rough
- Something green
- Something tiny
- Something beautiful
Children become naturally curious while learning to slow down and observe.
7. Calm Jar Watching
If you’ve made a glitter calm jar, ask your child to watch the glitter slowly settle.
As the glitter settles…
…our minds settle too.
This visual reminder helps children understand that strong emotions eventually become calmer.
8. Body Scan Relaxation
Ask your child to close their eyes and imagine relaxing each body part:
- Toes
- Feet
- Legs
- Tummy
- Arms
- Shoulders
- Face
This teaches body awareness and relaxation.
9. Gratitude Moments
Before bedtime ask:
“What made you smile today?”
“What are you thankful for today?”
Focusing on positive experiences encourages emotional wellbeing while strengthening family conversations.
10. Mindful Beach or Cloud Imagining
Invite your child to close their eyes and imagine:
- Sitting beside gentle waves
- Floating clouds
- Soft sunshine
- Warm sand
Children often become noticeably calmer after just a few minutes of guided imagination.
Why mindfulness works so well for children
Children naturally live in the moment.
Mindfulness simply strengthens this ability.
Regular mindfulness activities for kids help children recognise emotions before they become overwhelming while teaching valuable coping skills they can use throughout life.
Research has also shown that mindfulness can improve:
- Attention
- Emotional regulation
- Confidence
- Sleep
- Behaviour
- Resilience
Looking for even more calming ideas?
If your child enjoys these mindfulness activities for kids, you’ll also love my complete guide:
You may also enjoy:
15 Creative Calming Corner Ideas Every Parent Can Easily Create at Home
Final thoughts
Helping children become calm isn’t about asking them to stop feeling emotions. It’s about gently teaching them what to do with those feelings.
These mindfulness activities for kids are simple enough to use at home, in school, or even while travelling. With regular practice, your child will begin to recognise their emotions, feel more in control, and grow in confidence one mindful moment at a time.
Remember, calm is a skill—and like every skill, it grows through gentle practice.
Download your FREE Murphy colouring page to enjoy a relaxing mindfulness activity together.
