5 Mindfulness Activities For Kids at Home
I Mindful Jar
Create a calming glitter jar that is fun to look at and encourages mindfulness. Together, fill a jar with water and add glitter glue and larger pieces of glitter if you wish. Secure the lid tightly and shake the jar. Explain to your child that sometimes we feel big emotions, and it makes us feel all shaken up, like the glitter in this jar. Then put the jar down and let the glitter settle. As it settles, take deep mindful breaths with your kiddo. Explain, just like the glitter in the jar, we can calm down and regain control. Kids can also practice focusing on a piece of glitter or even use the jar as a coping tool when they are triggered. This simple crafty activity is hands-on and perfect for young children.
I Mindfulness Books
Children’s books are a wonderful way to introduce kids to the practice of mindfulness. Kids can connect to the characters in the story and enjoy the illustrations, and reading together is a great way to spend quality time with your little one. Mindfulness books for children use kid friendly language that promotes understanding of what mindfulness is. Here are a few titles you might want to add to your child’s bookshelf or check out from the library: I Am Peace: A Book of Mindfulness by Susan Verde and Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents) by Eline Snel.
I Superhero Senses
Turn a typical afternoon stroll into a super-hero adventure that requires kiddos to engage their superpower-heightened senses! Remind kids of their 5 senses seeing, hearing, smelling, touching, and tasting. As you walk, ask them to think like Spiderman (or any other superhero) and notice things around you with your super senses. Tell kids to really wake up their senses by looking for tiny details in their surroundings. Kids can even dress like a superhero for this activity!
I Guided Meditations
Guided or scripted meditations are another way for kids to relax and practice mindfulness skills. Some incorporate a body scan and breathing exercises that help kids tune into how their body feels when they are practicing mindfulness. Here is a quick and easy guided meditation to support emotional regulation. You can also check out our free printable deep breathing resource that includes some kid-friendly mindful breathing techniques and visuals.
I Mindful Eating
A simple, fun way to practice mindfulness at home is with a mindful eating activity. Usually eating is not something kids put much thought and attention into, but mindful eating challenges them to slow down and experience their food on a deeper level. Our mindful eating activity for kids is a great way to apply mindfulness to an every-day task and can be done with any food, even a raisin!
Note from Mightier Clinicians
Research demonstrates how beneficial the practice of mindfulness can be for kids. Introduce mindfulness into your lives, and after a while, you
may notice improvements in your child’s social skills, decision making, and emotional regulation. For some kids this might look like knowing when to take a break or take a deep breath. These are signs that mindfulness is working.