Four Mindfulness Exercises For Kids Of Any Age

A child lying in a field of dandelion flowers blowing one into the wind


In the words of Mallika Chopra, mindfulness means becoming “more aware of our thoughts, bodies and surroundings.” Even young children can practice mindfulness by engaging in simple activities designed to encourage the development of self-regulation skills. Treating mindfulness as a skill you can practice helps kids gain better control of their bodies, emotions, and reactions to stress.


You don’t have to be an expert to help your children or students practice mindfulness. Here are four activities that you can read to a group or print out and give to kids to practice on their own.


a boy sitting cross-legged reading a bookName My Feelings


This five-minute exercise can be done anytime, anywhere, and is a great way to learn how to respond to the ways our thoughts wander throughout the day. The goal is for kids to better understand their own feelings, so they can make more informed choices and take better care of themselves.


View the Name My Feelings exercise from Just Feel


a boy sitting next to a boulder looking thoughtfulWhat Frustrates Me?


This five-minute activity is about spending time with one of our most difficult feelings: frustration. When do you feel it? Why? What’s one thing you can do the next time you feel frustrated to help yourself feel better?


View the What Frustrates Me? Meditation from Just Feel





a child sitting cross-legged with their eyes closedDraw My Feelings


Using feelings as a guide, this exercise encourages kids to express what’s going on inside. It’s another way to encourage curiosity and a way of looking at feelings without judging them. The goal is to let kids be as free as possible in what they draw.


View the Draw My Feelings activity from Just Feel




Setting Intentions


Learning how to set your own intentions can change your life! This activity teaches children to notice their own goals, express what they want, and take steps towards achieving what’s most important to them.


View the Intentions exercise from Just Be You






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