Activities to Practice Mindfulness

"Listen to the Bell"

One of the easiest ways for kids to practice mindfulness is to focus on paying attention to what they hear. Play a sound by using a singing bowl, a bell, chimes, or on your phone for about 30 to 60 seconds and tell your children to listen carefully until they no longer hears the sound.

"Dragon Breathing"

One of the biggest components of practicing mindfulness is learning how to control your breathing. A fun way to get younger kids to do this is by making a game out of it. During dragon breathing, kids should sit up straight, breathe in stick their tongues out, and breathe out like a dragon. It might feel silly at first but it helps younger kids learn the idea of deep breathing. This is also a great exercise to do before a test to get your body to start to focus.

"Mindfulness 5-4-3-2-1"

This technique is great to ground students, especially those that need help managing their anxiety or anger. Students look around their current surroundings and find 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. The idea is that once they finish listing all of the items, they will be more present and calm.

"Breathing Buddy"

Have each child get a stuffed animal and then lie down on his or her back. The stuffed animal, "buddy" should be placed on his or her belly and he or she should focus on the rise and fall of the stuffed animal when he or she breathes in and out.

"Check Your Weather Report"

During this exercise, kids can observe their present state without overly identifying with their emotions. Sunny, rainy, stormy, calm, windy, tsunami? Children understand that they cannot change the weather outside and this helps them understand that we can't change our emotions or feelings either. But they can change how they relate to their emotions and feelings.

"Breathing Visuals"

Some students need more concrete and visual methods for practicing their breathing. A "breathe board" is a set of shapes or lines that children can follow with their fingers as they breathe in and out. It's helpful to try a few different shapes out because they will work differently for everyone. Click here for printables on breathing visuals.

"Guided Meditations"

These are my personal favorite to do! Have kids find a spot on a rug or yoga mat and lie down. Have them close they eyes and just breathe in and out. Read a guided meditation to help kids visualize a soothing beach or a calm walk through the forest. Within a few minutes, kids will find themselves more calm and relaxed. I've included samples and recorded one of my own here.

"Recite Positive Affirmations"

We all should practice positive self-talk. It's something that doesn't always come natural and kids need to be taught how to do this. Not only is the practice uplifting, but it provides a sense of calm when students read their own chosen positive affirmations to themselves. Click here for printables on this activity.

"The Spider-Man Meditation"

This meditation teaches children to activate their "spidey-senses" and their ability to focus on all they can smell, taste, and hear in the present moment. Click here for this activity.