Mindfulness for Kids: A Simple Guide to Getting Started

The benefits of mindfulness aren’t just for adults—kids can experience them too. Mindfulness for kids helps them manage life’s ups and downs with greater ease. Whether through calming corners or simple breathing exercises, teaching mindfulness to kids helps them manage big emotions and develop valuable coping skills for life.

What is mindfulness for kids?

Mindfulness for kids is about paying attention to the present moment—much like mindfulness for adults. While adults might learn techniques like cognitive diffusion or radical acceptance, these concepts can be simplified for children as “thinking about our thoughts, feelings, and the world around us.” 

A big part of mindfulness is tuning into the body. Adults might notice subtle cues like muscle tension or shallow breathing, but children often express feelings physically. For instance, if a child says, “My tummy hurts,” we can help them explore whether the sensation reflects hunger, nerves, or excitement. 

Benefits of mindfulness for kids

Children’s mindfulness activities support emotional, social, and academic growth. Here are some ways it helps:

• Boosts focus and concentration – Teaches kids to bring their attention back to the present moment, improving focus and reducing distractions. 
• Enhances self-regulation – Helps children manage difficult emotions, respond calmly to challenges, and reduce impulsive reactions.
• Builds self-awareness – Encourages kids to become more aware of their thoughts, feelings, and behaviors and the physical sensations that accompany them.
• Reduces anxiety and depression – Provides tools to manage overwhelming feelings, fostering resilience over time.
• Supports academic success – Promotes a calm, focused mindset for schoolwork and learning.
• Increases empathy – Helps children understand emotions so they’re more likely to respond to their peers’ feelings with compassion.
• Improves sleep and well-being – Creates a calming bedtime routine that supports better sleep quality.

Teaching mindfulness to kids

Mindfulness might not come naturally to kids right away if it’s not something they’re already learning elsewhere. Introducing these practices can feel like one more thing on your plate as their parent or guardian, but even small efforts can help children build a valuable skill for years to come.

Here are some simple children’s mindfulness activities to begin with:

#1 Body scan 

Notice any tension or discomfort in each part of the body, starting from the head and moving down to the toes. Focusing on larger body parts (i.e., head, arms, legs, chest, stomach) can be easier for younger children until they become more aware of their body parts or have increased attention spans with age.

#2 Mindful breathing

Mindful breathing for kids can be calming and centering. Some exercises to try:

• Rainbow breathing – Pretend to draw a rainbow with your breath: inhale for a count of four while raising your arms toward the sky, then exhale for four while lowering them to form a rainbow.
• Teddy bear breathing – Place a stuffed animal on your stomach and watch it rise and fall with each breath. 

• Pursed lip breathing – Imagine blowing out candles by pursing your lips and exhaling slowly.

#3 Heartbeat exercise

Place your hands on your chest and focus on the rhythm of your heartbeat. 

#4 Guided meditation

Short, guided mindful meditations for kids can be engaging, especially those who use imagery or storytelling. Apps or online tools with kid-friendly visuals can help introduce mindful meditation for kids.

#5 Emotional check-in with colors

Use the “Zones of Regulation,” which associates colors with feelings, to help children check in with themselves and share how they feel:

• Green – Calm and happy
• Yellow – Slightly agitated or stressed
• Red – Intense emotions like anger or frustration
• Blue – Sad or low energy

#6 Drawing and coloring 

Creative activities like drawing or coloring can ground children in the present and help them express thoughts and feelings without words.

#7 Co-regulation

When an adult participates in mindfulness with kids it creates a shared experience that can be calming in itself. Phrasing it as, “Would you like to do a breathing exercise together?” offers a collaborative approach.

#8 Journaling

Introduce drawing or simple visual journaling as an age-appropriate way for kids to reflect on their thoughts and feelings.

Tips for caregivers

It’s natural for kids to find mindfulness challenging at first, especially if they’re not used to slowing down or tuning into their feelings. It’s okay if this feels like a lot to take on—teaching new skills can be tough, but even small steps can have a big impact over time

Here are some tips to make teaching mindfulness to kids fun, engaging, and age-appropriate:

• Keep it short – Aim for brief mindfulness activities for kids that fit their attention span, like a quick “belly breathing” activity or a short grounding exercise.
• Begin simple – Start with brief moments of mindfulness, like noticing sounds or taking three deep breaths. 
• Make it fun –  Turn mindfulness for kids into a game—pretend to be animals with  slow, deep “lion breaths” or short, quick “bunny breaths.”
• Practice regularly – Build mindfulness into a daily routine, like a few minutes in the morning or before bed.
  
• Keep it positive – Frame children’s mindfulness exercises as a self-care activity, not a response to misbehavior, so kids associate them with positive experiences.
• Model mindfulness –  Model mindfulness during your own stressful moments—kids learn by watching you.
• Be patient – Mindfulness is a skill that develops over time. Focus on small steps and celebrate progress.
• Mix it up – Have a “toolbox” of different children’s mindfulness activities. What works one day might not work the next, so try various techniques to see what resonates.
• Acknowledge small wins – Notice when children successfully engage in mindfulness, even if it’s brief. Praising their efforts helps reinforce it as a positive habit.
• Use visuals – Tools like printed breathing exercises or a visual menu of children’s mindfulness activities can make mindfulness easier to remember and practice.
• Get professional support – Working with a therapist or parent coach on mindfulness for kids can help caregivers develop personalized techniques and learn how to best integrate these practices into daily life.

Empower kids through mindfulness

Mindfulness for kids can help children manage emotions, improve focus, and feel more in control. With patience and practice, you can help build a foundation for lifelong resilience and well-being. Start small, and over time, you’ll see meaningful results.