10 Mindfulness Activities for Kids & Teens

Today, kids and teens are constantly bombarded with distractions and demands. From social media to school pressure, it can be tough for young people to slow down, focus, and take a moment to breathe. 

That’s where mindfulness for children and teens comes in — a practice that encourages them to stay grounded, present, and fully engaged in the current moment. For kids and teens, the benefits of mindfulness include reducing stress, improving focus, and promoting emotional well-being.

Let’s explore 10 mindfulness activities tailored to kids and teens. These activities are designed to be fun, engaging, and easily incorporated into daily life. Whether they’re at home, at school, or out with friends, these mindfulness exercises will help children and teens build the emotional resilience they need to thrive.

1. Mindful Breathing Exercises: Finding Calm With Each Breath

Mindful breathing is one of the simplest and effective mindfulness practices for kids and teens. It helps them slow down, focus on their breath, and calm both their mind and body. When practiced regularly, mindful breathing can reduce stress, improve concentration, and create a sense of peace.

Kids and teens can focus on the rhythm of their breathing, paying attention to each inhale and exhale. This helps them stay in the present moment and reduces stress. 

Here are some steps to practicing mindful breathing:

1. Find a quiet space where your child or teen can sit comfortably.
   
   
2. Ask them to close their eyes and take a deep breath in through their nose, feeling their lungs expand. For younger kids, you can call this “belly breathing” to better communicate what they should do.
   
   
3. Have them exhale slowly through their mouth, feeling their lungs contract.
   
   
4. Encourage them to repeat this process for two to five minutes, focusing on how their breath feels as it moves in and out of their body.

Mindful breathing can be practiced before a test, during stressful situations, or simply as part of a daily routine to promote relaxation.

2. Body Scan Meditation: Tuning Into Physical Sensations

This guided meditation is a mindfulness training technique that moves kids and teens through a full-body relaxation process. By focusing on different areas of their body, they can release tension and become more aware of how their body feels.

This form of mindfulness meditation helps kids pay attention to physical sensations, such as tightness, warmth, or relaxation, which promotes self-awareness and relaxation.

Here are some steps to practice body scans:

1. Have your child or teen lie down in a comfortable position and close their eyes.
   
   
2. Starting at their toes, ask them to focus on how their feet feel — are they warm, cool, tense, or relaxed?
   
   
3. Slowly guide them through the rest of their body, moving from their legs to their stomach, chest, arms, and head.
   
   
4. Encourage them to notice any areas of tension and relax those muscles.

This meditation practice can be especially useful before bedtime or after a long day to help kids and teens unwind.

3. Mindful Walking: Bringing Awareness to Movement

It may sound silly, but walking is a proven way to combine physical activity with mindfulness. This self-soothing technique encourages kids and teens to focus on the simple act of walking, paying attention to how their body moves and how they feel during each step.

By focusing on the sensations of walking, kids can bring their attention to the present moment and develop a sense of calm.

Here’s how:

1. Choose a quiet place where your young kid or teen can walk slowly and without distractions.
   
   
2. Ask them to focus on the sensation of their feet lifting and touching the ground with each step.
   
   
3. Encourage them to notice the movement of their legs, the way their arms swing, and the sounds around them, like the rustling of leaves or birds chirping.
   
   
4. Remind them to stay present and return their focus to their steps if their mind starts to wander.

Mindful walking can be a great way to decompress after a stressful day or during a break at school.

4. Gratitude Journaling: Fostering a Positive Mindset

Gratitude journaling is an easy and effective way for kids and teens to practice mindfulness. By reflecting on the things they are grateful for, they can shift their focus away from stress or negativity and cultivate a more positive mindset.

Writing down things they’re thankful for helps kids and teens reflect on the good things in their lives, promoting feelings of contentment and happiness. 

Here are some tips you can offer your kids:

1. Give your child or teen a notebook or journal to use as their gratitude journal.
   
   
2. Ask them to write down three things they’re grateful for each day, whether it’s something big like a fun day with friends or something small like a delicious snack.
   
   
3. Encourage them to read back and reflect on why they are grateful for these things and how they made them feel.

Gratitude journaling can be done at any time of day but is especially effective before bed to end the day on a positive note.

5. Mindful Coloring: Relaxing With Art

Mindful coloring is a creative and relaxing kids mindfulness activity that helps with focusing on the present moment. It’s a great way to calm their minds, reduce stress, and enjoy a break from the hustle and bustle of everyday life.

By concentrating on the colors, patterns, and shapes in their artwork, kids and teens can stay in the present moment and unwind. 

Here’s how:

1. Provide your child or teen with a coloring book or some blank paper and colored pencils or markers.
   
   
2. Encourage them to choose colors they enjoy and focus on the patterns they create as they color.
   
   
3. Remind them to take their time and enjoy the process rather than worrying about the outcome.

Mindful coloring is perfect for moments when kids need to relax or recharge, whether at home or during a break at school.

6. Five Senses Exercise: Grounding in the Present

The five senses mindfulness tool is a grounding technique that helps kids and teens focus on their immediate surroundings by engaging all five senses. This activity is particularly useful for stress reduction and promoting mindfulness.

By directing their attention to what they see, hear, smell, touch, and taste, kids and teens can become more aware of the present moment and reduce anxious thoughts. 

Here are some steps your child can take to practice this mindfulness technique:

1. Ask your child or teen to sit in a comfortable position.
   
   
2. Start by asking them to identify five things they can see around them.
   
   
3. Next, have them focus on four things they can touch, such as their clothing or the ground beneath them.
   
   
4. Then, ask them to identify three things they can hear, like birds chirping or the sound of traffic.
   
   
5. Have them notice two things they can smell, whether it’s fresh air or food cooking nearby.
   
   
6. Finally, ask them to focus on one thing they can taste, like the aftertaste of a snack or the freshness of their breath.

This exercise can be done anytime your child or teen feels overwhelmed or needs to calm down quickly.

7. Positive Affirmations: Building Self-Confidence

Positive affirmations are simple statements that kids and teens can repeat to themselves to boost their self-esteem and develop a positive mindset as part of a mindfulness program. This mindfulness practice helps replace negative thoughts with more encouraging ones.

Affirmations help kids and teens shift their focus from self-doubt to self-compassion, building confidence and emotional resilience.

Here are some strategies for affirmation:

1. Help your child or teen come up with a list of affirmations, such as “I am capable,” “I am strong,” or “I can handle challenges.”
   
   
2. Encourage them to repeat these affirmations to themselves each morning or whenever they’re feeling down or stressed.
   
   
3. Over time, these affirmations can become part of their inner dialogue, helping them approach situations with greater confidence.

Positive affirmations are a great way to start the day or to use as a quick pick-me-up during tough moments.

8. Mindful Listening: Tuning Into Sounds

Mindful listening encourages kids and teens to focus on the sounds around them. This practice helps them develop concentration and awareness, making it easier to stay present in the moment.

By paying close attention to the sounds they hear, kids and teens can become more aware of their surroundings and reduce mental distractions.

1. Ask your child or teen to close their eyes and sit quietly.
   
   
2. Encourage them to focus on the different sounds around them — this could be the sound of birds, the hum of appliances, or the rustling of leaves.
   
   
3. Have them listen without judgment, simply observing the different sounds that come and go.

Mindful listening can be a fun activity to practice outdoors or in a quiet room and is great for helping kids and teens develop focus.

9. Mindful Stretching: Combining Movement With Mindfulness

Mindful stretching is a simple yet effective way for kids and teens to combine physical movement with mindfulness. It helps them become more aware of their body’s sensations and promotes relaxation.

Stretching helps release tension in the body while encouraging kids to focus on how their body feels as they move. 

Here’s how to use stretching to encourage mindfulness:

1. Have your child or teen stand or sit comfortably and begin with a simple stretch, such as reaching their arms above their head.
   
   
2. Encourage them to focus on how their muscles feel as they stretch and how their body moves.
   
   
3. Guide them through a few more stretches, such as touching their toes or rolling their shoulders, reminding them to breathe deeply and pay attention to their body’s sensations.

Mindful stretching can be done in the morning to wake up the body or in the evening to unwind before bed.

10. Visualization: Creating a Calm Mental Space

Visualization is a mindfulness technique that helps kids and teens create a mental image of a calming or peaceful place. This practice can help reduce stress, calm anxious thoughts, and promote relaxation.

By visualizing a serene place, kids and teens can transport themselves to a mental space where they feel safe and relaxed. 

Here’s how:

1. Ask your child or teen to close their eyes and imagine a place where they feel happy and calm — this could be a beach, a forest, or their favorite room at home.
   
   
2. Encourage them to engage their senses by asking, “What do you see? What do you hear? What do you feel?”
   
   
3. Guide them to spend a few minutes in this mental space, using their imagination to make the scene as vivid as possible.

Visualization is an excellent technique to use before a stressful event, like a test or performance, or whenever kids need a mental break.

Conclusion

Mindfulness is a powerful tool that can help kids and teens navigate the ups and downs of life with greater calm and confidence. By incorporating these mindfulness activities into their daily routine, young people can develop emotional resilience, improve focus, and manage stress more effectively. 

Whether it’s through mindful breathing, journaling, or creative activities like coloring, mindfulness helps children and teens stay grounded in the present moment and build lifelong skills for mental and emotional well-being.

Kids can get extra support for their mental health and social development from Hero Journey Club. Our therapist-led groups meet in the virtual world of games like Minecraft and Stardew Valley, where we teach kids and teens valuable life skills and help them process complex emotions.

If you’re ready to help your child get to the next step in their journey, sign them up for their first session today.

Sources:

Mindful Breathing | Practice | Greater Good in Action

Thoughts Are Just Thoughts: How to Stop Worshiping Your Anxious Mind | Anxiety and Depression Association of America, ADAA

Relaxation techniques: Try these steps to lower stress | Mayo Clinic

What Self-Awareness Really Is (and How to Cultivate It) | HBR