Mindfulness for Kids: With 11 Exercises, Importance, Activities, and More

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Mindfulness for kids

Just like adults, even kids go through a rollercoaster of emotions which is often overlooked by the parents. The kid’s emotions are mostly disregarded as being playful or mischievous. Mindfulness can provide them with skills to manage these emotions effectively. Studies have shown that mindfulness can improve focus, concentration, and academic performance in kids. It also helps reduce anxiety, stress, and symptoms of hyperactivity and attention-deficit/hyperactivity disorder (ADHD). To know more about mindfulness for kids continue reading this blog.

Also Read: 6 Best Podcasts for Kids to Beat Boredom

What is Mindfulness?

Mindfulness is a practice that helps people develop self-awareness, focus, and emotional regulation. It involves paying attention to the present moment without judgment, allowing people to observe their thoughts, feelings, and sensations without becoming overwhelmed.

Parents and teachers play an important role in introducing mindfulness to kids. Simple activities like belly breathing, walking, and mindful eating can be easily combined with everyday habits. These lifelong mindfulness practices can benefit them in all aspects of their lives.

Source: Mindful Aotearoa

Also Read: What are the Different Types of ADHD in Adults?

Why is Mindfulness Important for Kids?

Mindfulness is extremely beneficial for kids because of the following reasons: 

  • Mindfulness practices, such as deep breathing and meditation, help kids develop the ability to focus and pay attention. This can significantly improve their academic performance, reduce distractions, and enhance overall learning.
  • Mindfulness teaches kids to observe their emotions without judgment, fostering self-awareness and emotional regulation. This can help them manage stress, anxiety, and frustration in a constructive manner, preventing impulsive or negative reactions.
  • Mindfulness cultivates self-acceptance and self-compassion, reducing self-criticism and promoting a positive self-image. This can boost kids’ self-esteem and confidence, leading to a more positive outlook and greater resilience.
  • Mindfulness practices encourage empathy and understanding towards others, fostering positive social interactions and relationships. Kids learn to listen attentively, consider different perspectives, and respond with compassion.
  • Mindfulness promotes a sense of calm, peace, and well-being in kids. This can reduce stress, anxiety, and negative emotions, leading to improved mental and emotional health. Read on to learn about Effective Meditation Techniques to Manage Anxiety.

Also Read: 5 Amazing Ideas for Play-Based Learning

How to Teach Mindfulness to Kids?

Here’s how you can teach mindfulness to kids with simple activitie

Practice Belly Breathing

Teach your child to focus on their breath by placing their hand on their stomach and feeling it rise and fall with each inhale and exhale. Encourage them to slow down their breathing and focus on the sensation of the air entering and leaving their body.

Source: Indiana University School of Medicine

Be Mindful of Eating

Turn mealtimes into mindfulness exercises. Encourage your child to pay attention to the colors, textures, and smells of their food. Have them take small bites and savor each mouthful, noticing the flavors and sensations in their mouth and body.

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Go for a Walk

Take a walk with your child and encourage them to focus on their surroundings. Ask them to notice the sounds they hear, the sights they see, and the sensations they feel in their body as they walk.

Do mindfulness Meditation

Basically, mindfulness meditation is paying attention to what is happening in the present. It can be what you are hearing, what you are feeling, or any other observation. It is just about being present and looking at what you are experiencing in that very moment.

Also Read: 5 Tips to Improve Kid’s Vocabulary

Teach Everyday

Integrate mindfulness into everyday activities. While brushing teeth, ask your child to focus on the sensations of the toothbrush against their teeth and the taste of the toothpaste. While drawing, ask them to focus on the movement of the pencil on the paper and the colors they are creating.

Heartbeat Exercise

Ask the child to bring their attention to their heart beats and tell to deep breath while they do so. this will calm their mind help them focus of their heart rates.

Also Read:- World Mental Health Day 2023

In today’s rush, we all think too much—seek too much—want too much—and forget about the joy of just being.

Eckhart Tolle

Spidey Senses

Ask your kid to switch-on their “spidey sense” which will immediately intrigue them. Explain to them how to that, by being super-focused on their sense i.e. smell, sight, taste, hearing and touching. This will in turn encourage them to pause and bring their focus to the present.

Source: Nicklaus Children’s Hospital


This exercise is a great way to achieving mindfulness. What you have to do is take kids out for a walk and tell them to notice as many birds, bugs, dogs, etc. possible. This will provide the same response in them that a mindful walk would

Play Games

Play games that encourage mindfulness. Play “Simon Says” but replace the commands with actions that require focus, such as “Touch your toes” or “Take a deep breath.” Play “I Spy” but encourage your child to describe the object they find in detail, using all their senses.

We are mentioning some more mindfulness exercises below that would be great for your kids:-

  • Visualise your safe place – to feel grounded
  • Warrior pose – for confidence and concentration
  • Savour your food – to encourage gratitude
  • Embrace music – to switch up your mood
  • Get creative – to express yourself


Q.1. What is mindfulness for kids?

Ans: Mindfulness for kids is the practice of paying attention to the present moment without judgment. It can help kids develop self-awareness, focus, and the ability to manage their emotions.

Q.2. What are the benefits of mindfulness for kids?

Ans: Mindfulness reduces stress and anxiety, Improves focus, and enhances emotional regulation.

Q.3. How to teach mindfulness to kids?

Ans: You can teach mindfulness to kids through simple activities like belly breathing, walking, and mindful eating with everyday habits. These lifelong mindfulness practices can benefit them in all aspects of their lives.

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