5 Easy Mindfulness Exercises for Kids

In today's fast-paced and digitalized world, teaching mindfulness to children might seem like a daunting task, but the benefits can be life-altering. Kids, particularly those aged 3-8, can tremendously benefit from mindfulness practices.

The practice of mindfulness promotes self-regulation, which is the ability to manage one's feelings and behaviors. According to an article published in the New York Times, "Habits formed early in life will inform behaviors in adulthood, and with mindfulness, we have the opportunity to give our children the habit of being peaceful, kind and accepting.".

Mindfulness also aids children in developing focus and attention. As per the American Psychological Association, children who practice mindfulness show enhanced attention and ability to focus, thus improving their academic performance. 

Additionally, mindfulness fosters empathy and compassion. The National Library of Medicine found that mindfulness programs improved children's social skills and made them more caring and respectful towards their peers.

Whether your child is a bustling ball of energy or a quiet introspective soul, here are five easy mindfulness activities they can learn and practice regularly.


Belly Breathing

Breathing exercises are a cornerstone of mindfulness practice. Belly breathing, or diaphragmatic breathing, is simple enough for a child to learn and can be done anywhere. 

Step-by-step guide:

Step 1: Have your child lie down comfortably and place a small stuffed animal on their belly.

Step 2: Instruct them to take slow, deep breaths in such a way that the stuffed animal rises when they inhale and falls when they exhale.

Step 3: Ask them to close their eyes and pay attention to the rhythm of the breath and the sensation of the stuffed animal moving up and down.

This exercise aids children in focusing on their bodies, teaching them to live in the present moment and providing a tool they can use when feeling anxious or overwhelmed.


Mindful Listening

Mindful listening requires focusing on the sounds around us, which can help children to pay better attention and be more present.

Step-by-step guide:

Step 1: Find a quiet place and ask your child to close their eyes.

Step 2: Encourage them to focus on the different sounds they can hear - it could be the hum of a fan, chirping of birds, or distant traffic noise.

Step 3: After a few minutes, ask them to share what they heard.

This activity strengthens children's listening skills and heightens their awareness of the environment.


The Spider-Man Meditation

Combining play with mindfulness, this exercise can appeal to kids who love superheroes.

Step-by-step guide:

Step 1: Ask your child to imagine they are Spider-Man, attuning their 'spidey senses' to focus on what they can hear, see, and feel.

Step 2: Prompt them to sit or stand still, listening, and feeling their environment, just like Spider-Man would when he's on a mission.

Step 3: After some time, ask them to share their observations.

This exercise helps children understand the concept of being mindful, offering a fun way to increase their focus and awareness.


Yoga for Kids

Yoga combines movement with mindfulness, encouraging children to connect with their bodies and their breath.

Step-by-step guide:

Step 1: Start with simple poses such as 'tree pose' (balancing on one leg), 'mountain pose' (standing tall and still), or 'child's pose' (kneeling and bending forward with arms stretched out).

Step 2: Encourage your child to hold each pose for a few breaths and pay attention to how their body feels.

Step 3: Pair the movements with deep breaths, guiding them to inhale and exhale in sync with their movements.


EFT Tapping for Kids

EFT, or "tapping," is a technique that involves tapping on specific points on the body, often used as a stress-relief tool. It can help children recognize their emotions and manage them in a healthy, mindful way.

 Step-by-step guide:

Step 1: Teach your child the basic tapping points. These include the top of the head, between the eyebrows, side of the eyes, under the eyes, under the nose, the chin, collarbone, under the arm, and the outer side of the hand (known as the karate chop point).

Step 2: Ask your child to choose a problem or something that's bothering them. It could be a fight with a friend, a scary dream, or a test they're nervous about.

Step 3: Have your child rate the intensity of their feelings about the problem on a scale of 0 to 10.

Step 4: Create a simple setup phrase for this problem. For example, "Even though I'm scared about my math test, I'm still a great kid."

Step 5: Instruct your child to tap on the karate chop point while saying the setup phrase three times.

Step 6: Guide your child through tapping on the rest of the points, while they focus on their feelings about the problem.

Step 7: After going through the points, have your child rate the intensity of their feelings again.


By giving voice to their worries and physically tapping them away, children can learn to manage their emotions and stressors more effectively. 

Integrating mindfulness into your child's daily routine offers a myriad of benefits from improved focus to less aggressive behaviour. As emphasized by child psychologist Dr. Laura Markham in an article piblished by TIME Magazine, kids who performed regular mindfulness exercises “outperformed their peers in cognitive control, stress levels, emotional control, optimism, empathy, mindfulness and aggression.”

As we've seen, mindfulness activities offer tremendous benefits to children, providing them with tools to navigate their emotions, stay focused, and feel more grounded. And while the above activities are a wonderful starting point, there's an even more magical way to introduce your child to the transformative power of mindfulness - our Enchanted Explorers program.

Enchanted Explorers  is a home program specially designed to take children on a journey of self-discovery and growth, guided by the Fairy Queen. Harnessing the power of the innovative M.A.G.I.C. Method (Mindfulness, Active learning, Green time, Innovative thinking, and Confidence building), children are gently introduced to various mindfulness techniques integrated into a magical quest, completing weekly challenges that build towards their fairy transformation. 

It's an enchanting adventure that will not only spark their imagination but also equip them with essential life skills, taking them into a realm where magic and mindfulness meet. We invite your child to join us in this magical journey, where they can discover their inner strength, learn to respect nature, and grow into confident, mindful individuals. Click here to learn more.

Want to skyrocket your child's confidencecreativity & inner wellbeing through a nature-filled quest to become a fairy?

Get the kids off the sofa and into the outdoors with the Enchanted Explorers home program, featuring nature experiences, mindfulness exercises & fun learning activities…with all the planning DONE for you!

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