Mindfulness for Kids: Fun and Easy Practices

Ask your child to sit comfortably and close their eyes. Tell them to imagine a balloon inside their belly. As they breathe in slowly, the balloon fills up. As they breathe out, the balloon shrinks. Repeat this 5 times together.

Ask how they feel– “Do you feel how your belly moves? Imagine you’re blowing out candles on a birthday cake”

Why it helps:

Ask your child to lie down or sit quietly. Tell them to close their eyes and imagine a soft butterfly landing on different parts of their body. Guide them to close their eyes and focus on different parts of their body, from head to toe.

Start from the toes—”Can you feel the butterfly resting on your toes? What do they feel like?” Slowly move up through their legs, tummy, chest, arms, and head. Ask them to gently wiggle each part as the butterfly moves.

Ask how they feel– “Do you feel the warmth or tingles? That’s your body saying thank you!”

Why it helps:

• Helps kids notice how their body feels.
• Relaxes tight or restless muscles.

Sit with your child and close your eyes together. Tell them, “Let’s be sound detectives!” Listen for 30 seconds—what sounds do you hear? Birds? A ticking clock? A car outside? Music? The wind? Is it their own Breath?

Share what you both heard—who heard the most sounds?

Ask them– “Did you hear things you never noticed before? Your ears are super powerful!”

Why it helps:

• Improves focus and patience.
• Helps kids stay present in the moment.

Ask your child, “If you could be anywhere right now, where would it be?”

Guide them to imagine that place with all their senses:

• “What do you see?” (Ocean, trees, animals?)
• “What do you hear?” (Waves, birds, laughter?)
• “What do you smell?” (Flowers, fresh air, yummy food?)

Let them explore this happy place for a minute. Ask them- “Did you feel like you were really there? This is your secret happy place—you can visit anytime you want! “

Why it helps:

• Soothes anxious thoughts. Feel Relaxed.
• Boosts creativity and imagination.

Get a jar and some small papers.

Every night, ask your child to write or draw 3 good things from their day, that they are grateful for like a yummy meal, a fun game, or a kind friend, a toy.  Drop it in the jar and read them together at the end of the week.

Or they can write in a Gratitude Journal.

Ask them– “Doesn’t it feel nice to remember happy things? Even on tough days, we can always find something good!”

Why it helps:

• Encourages positive thinking.
• Helps kids appreciate small joys.

Try simple yoga poses named after animals:

1. Tree Pose (Stand on one leg like a strong tree!)
2. Butterfly Pose (Sit with feet together, flap your knees like butterfly wings!)
3. Cat-Cow Stretch (Arch your back like a cat, then stretch forward like a cow!)

Encourage deep breathing while doing the poses. Tell them to focus on movements and breath.

Ask them- “Wow! Your body is waking up and getting stronger! Do you feel relaxed?”

Why it helps:

• Releases built-up energy. Keeps them active.
• Helps kids focus and feel good in their bodies.

Ask your child to sit quietly with eyes closed. Tell them to silently repeat kind thoughts thinking of themselves or others like, “May I be happy. May you feel safe,” Encourage them to send love and good wishes to themselves, their family, and even people they don’t get along with.
Ask them– “How do you feel? I know your heart is growing with kindness!”

Why it helps:

• Encourages empathy and kindness.
• Helps kids feel connected to others.

Give your child crayons and paper, colour papers. Ask them to draw or write anything they want or feel like.  Let them express their emotions freely.
Tell them– “Wow, Look at all those colors! Your words are in colours on paper?”

Why it helps:

• Encourages self-expression.
• Helps kids understand their thoughts, express emotions.

When you give food to your child, Ask them to look at it, smell it, and touch it before eating. Tell them to chew and eat slowly and notice the taste and texture. Discussing how the food nourishes their body can also make them more mindful of what they eat.

Ask them- “Did the food taste better when you ate slowly? Eating this way makes meals extra special!”

Why it helps:

• Teaches healthy eating habits.
• Helps improve digestion, kids appreciate food.

Take kids outside for a walk, let them feel the grass, watch the clouds, or listen to birds. Go outside with your child and play a “find something new” game. Look for tiny details—leaves, bugs, clouds. Touch, smell, and observe everything like a scientist!

Ask them– “Isn’t nature amazing? It feels good to be outside and notice all the little wonders!”

Why it helps:

• Nature calms the mind, sparks curiosity, and helps kids feel connected to the world around them.
• Reduces stress.