Let’s face it: kids have BIG emotions. Whether it’s excitement over a new toy or frustration because their block tower fell, their emotional world can feel like a rollercoaster—and it’s our job to help them navigate those emotions. That’s where mindfulness comes in.
Mindfulness isn’t just a buzzword; it’s a science-backed way to help kids build emotional resilience. Studies show that mindfulness can improve focus, reduce anxiety, and teach kids how to handle their feelings instead of being swept away by them. The trick? Making mindfulness fun and approachable.
As a former therapist and parent, I know firsthand that sitting a squirmy 6-year-old down for a meditation session can feel impossible. Even getting a teen to sit down for a meditation can be a challenge!
These activities are designed to meet kids where they’re at—full of energy, curiosity, and playfulness. Ready to dive in? Here are 10 mindfulness activities to help your child navigate their emotions and boost emotional regulation.
Belly Breathing
Teaching belly breathing to kids is empowering and simple. Belly breathing, also known as diaphragmatic breathing, helps activate the parasympathetic nervous system, signaling to the brain that it’s time to calm down.
Start by having your child lie down and place a small stuffed animal on their belly. Instruct them to breathe in deeply through their nose, watching the stuffed animal rise, then exhale slowly through their mouth, making it fall. For younger children, this visual cue makes the process tangible and engaging. Older kids might enjoy a bit of a challenge: try counting breaths, such as inhaling for four counts and exhaling for six.
Why does this work so well? Deep breathing slows the heart rate and lowers cortisol levels, creating an immediate sense of calm. It’s also a skill kids can carry into adulthood, helping them navigate stressful situations.
As a parent, I’ve used belly breathing during meltdowns, homework battles, and even before bedtime. I also practice it myself when things get challenging. It’s not just calming—it teaches kids to regulate their emotions with something as simple as their breath.
Mindful Coloring
Coloring can be so much more than a way to pass the time—it’s a mindfulness powerhouse in disguise. When kids focus on coloring, they naturally tune into the present moment, letting go of worries or distractions.
Offer your child a blank sheet of paper, a mandala-style coloring page, and crayons, markers, or colored pencils. Encourage them to pay attention to the details: the paper’s texture, the colors’ vibrancy, and the movement of their hand as they draw. For kids who struggle to focus, try setting a timer for 5–10 minutes to keep the activity manageable and fun.
Coloring doesn’t just promote mindfulness; it’s also a soothing way to process emotions. I’ve seen it work wonders for kids struggling with anxiety or overstimulation. After a tough day, giving a child time to color can help them decompress and find a sense of calm. For younger children, sitting beside them and chatting as they color can deepen your connection. Plus, joining your child in the activity can be just as calming for you—a win-win for everyone involved!
Sensory Bottles
Sensory bottles are like a reset button for big emotions. These DIY tools are as calming to make as they are to use. To create one, take a clear plastic bottle, fill it with water, glitter, and small beads, then add a few drops of glycerin to slow the movement.
When your child feels overwhelmed, hand them the bottle and ask them to shake it. Watch the glitter swirl and settle, and encourage them to take deep breaths while observing. You can even narrate the process: “As the glitter settles, your feelings can settle too.”
Why does this work? Visuals are incredibly grounding for kids, especially when they’re in the middle of a meltdown. Sensory bottles offer a concrete way to shift focus from the chaos inside to something peaceful and predictable outside.
This activity is particularly helpful for younger kids who struggle to articulate their emotions. Making the bottle together can also be a mindful moment, allowing your child to feel ownership over their experience. Sensory bottles can turn overwhelming situations into teachable moments about self-regulation.
Emotional Weather Report
Helping kids identify their feelings can feel like navigating a maze, but the “emotional weather report” makes it playful and intuitive. Ask your child, “What’s the weather like inside you today?” They might describe their mood as sunny, stormy, or even partly cloudy.
Teaching kids to make sense of their emotions is crucial because it builds emotional intelligence and enables them to understand and express their feelings in healthy ways. Using “weather” as a metaphor is brilliant because it helps kids identify their emotions without attaching to them, making them less overwhelming. It also reinforces the idea that emotions are temporary—like weather patterns, they come and go.
When your child reports a “storm,” don’t rush to fix it. Instead, validate their feelings and guide them through a calming activity, like deep breathing or mindful coloring. For older kids, pair this exercise with a feelings journal where they can track their emotional “weather” over time.
Five Senses Game
The Five Senses Game is a grounding technique that’s both practical and fun. It helps kids focus on the present moment by tuning into their senses, especially during anxiety or overstimulation.
Start by asking your child to identify:
- 5 things they can see: Look for details, like a speck of dust on the table or a crack in the wall.
- 4 things they can feel: Encourage them to touch different textures, like a soft blanket, slime or Play-Doh, or the cool surface of a table.
- 3 things they can hear: Listen closely for subtle sounds, such as birds chirping or the hum of a refrigerator.
- 2 things they can smell: Have them sniff nearby objects like a piece of fruit or a crayon.
- 1 thing they can taste: A small snack or a sip of water works perfectly here.
This game is easy to adapt for kids of all ages. For younger children, make it a scavenger hunt to keep it engaging. For older kids, it can become a tool they use independently to manage their emotions. Plus, it gives kids a break from screens while fostering awareness of their surroundings.
Gratitude Jar
Fostering gratitude in kids isn’t just a feel-good exercise—it’s a proven way to boost happiness and resilience. The gratitude jar activity is simple yet impactful.
Start with an empty jar and some colorful slips of paper. Encourage your child to write or draw something they’re grateful for each day. It could be anything from “playing with my dog” to “having pizza for dinner.” For younger kids, you can write for them as they share. Place each note in the jar, and watch it fill up over time.
The act of reflecting on positive moments helps children shift their focus from what’s going wrong to what’s going right. Research shows that gratitude practices can improve mood and reduce stress—even in kids.
You can also turn this into a family ritual. Read the notes together at the end of the week or month and celebrate the little joys. I’ve found that this activity strengthens gratitude and creates moments of connection. Plus, it’s a gentle reminder that even on the most challenging days, there’s always something to be thankful for.
Mindful Listening
Kids are naturally curious, which makes mindful listening an exciting way to practice focus and awareness. This activity helps them pay attention to sounds they might usually overlook, fostering a sense of calm and presence.
Start by asking your child to close their eyes and listen closely to the environment for one minute. Can they hear birds chirping, cars driving by, or even the hum of the refrigerator? For an added challenge, play calming nature sounds or use a bell or chime, asking them to focus until the sound fades completely.
Mindful listening improves attention and teaches kids how to “pause and notice,” a skill that translates into better emotional regulation. It’s beneficial before homework or bedtime when kids need help winding down.
You might be surprised with how much kids will notice with this exercise—and they love sharing their discoveries afterward. Bonus: It’s an activity you can enjoy right alongside them!
Yoga
Yoga isn’t just for adults—it’s a fantastic tool for kids to connect with their bodies and emotions. Poses like “cat-cow” or “tree pose” are easy to learn and add an element of play to mindfulness.
Start with a few simple poses and keep sessions short—5 to 10 minutes is perfect for younger kids. Encourage them to focus on their breath as they move, inhaling when they stretch and exhaling as they relax. There are even child-friendly yoga videos online if you’re unsure where to begin.
Yoga enhances flexibility, balance, and strength but is also a powerful stress reliever. The combination of movement and mindfulness makes it ideal for kids struggling to sit still during other activities.
Incorporating yoga teaches kids to connect with their bodies and can be a game-changer. Plus, it’s a great way to bond and have fun while cultivating a lifelong mindfulness habit.
Kindness Practice
Teaching kindness through mindfulness helps kids focus outward while fostering emotional intelligence. The concept is simple: when we practice kindness, we feel good too.
Introduce a “kindness challenge” where your child performs one small act of kindness each day. It could be helping a sibling with homework, sharing a toy, or even saying something kind to themselves. Afterward, encourage them to reflect: “How did it feel to be kind?”
You can also try a loving-kindness meditation. Have your child sit quietly and repeat phrases like, “May I be happy, may I be safe, may I be peaceful.” Then, shift the focus to someone else: “May [name] be happy, may they be safe, may they be peaceful.”
Kindness practice builds empathy and strengthens social connections. It’s also a reminder that mindfulness isn’t just about self-awareness—it’s about being present and compassionate toward others. The best place to start is to model these behaviors yourself so your child can see kindness in action.
Mindful Storytime
Storytime can be a mindfulness practice when you slow it down and savor the experience. Choose a book and read it together, paying attention to the illustrations, characters, and emotions in the story.
By pausing during reading to ask questions like, “How do you think the character feels?” or “What would you do in their situation?” children learn to put themselves in someone else’s shoes, fostering empathy.
Mindful storytime isn’t just about reading—it’s an opportunity to teach empathy, understanding, and emotional awareness. This practice also helps children identify complex emotions in themselves and others, making them more attuned to social dynamics and emotional cues. Discussing themes of kindness, resilience, or overcoming challenges in stories reinforces values that support emotional regulation and compassion. Additionally, connecting the story to their own lives—such as asking, “Has something like this ever happened to you?”—creates a safe space for kids to share their experiences and feelings.
Mindful storytime strengthens your bond and teaches kids to engage deeply with what they’re doing. It’s particularly helpful for winding down at the end of a busy day.
