Mindfulness Activities for Kids

In today’s fast-paced world, mindfulness, the practice of being fully present and engaged in the moment, is becoming an important if not essential skill. The mounting body of research on mindfulness and meditation proves this point. In fact, mindfulness has been shown to play a crucial role in developing emotional intelligence, fostering social development, and enhancing focus and resilience among children (Saltman, 2014; Henricksen, 2020). Such skills are invaluable in today’s fast-paced and often overwhelming world, where the ability to navigate emotions and interact harmoniously with others is as important as academic achievement.

The importance of mindfulness extends far beyond its immediate calming effects. Studies highlight its potential to nurture a deeper awareness of one’s emotions and thoughts, laying the foundation for emotional intelligence (Saltzman, 2014). This self-awareness is closely linked to improved social skills, as children become better equipped to empathize with others, manage conflicts constructively, and engage in positive interactions. Furthermore, the practice of mindfulness has been associated with better concentration, more creativity, and increased capacity for problem-solving – skills critical not just in the classroom, but throughout life (Henriksen, 2020).

Given the substantial benefits, it becomes evident why mindfulness should not be relegated to a specific subject area but integrated across all aspects of education. Teachers, regardless of their content area, are in a unique position to incorporate mindfulness exercises into their daily routines, offering students tools that can significantly enhance their learning experience and personal growth.

Whether it’s starting the day with a short mindfulness exercise, integrating mindful moments before a challenging task, or weaving mindfulness practices into physical education, the potential for positive impact is immense. By doing so, educators can create a more supportive, attentive, and compassionate learning environment, where students are equipped to thrive both academically and personally.

This holistic approach to education enriches the learning experience and prepares students with the skills they need to navigate the complexities of the modern world with grace and resilience.

Related: Mindfulness Strategies for Students

What is Mindfulness?

Saltzman (2014) defines mindfulness as “paying attention here and now, with kindness and curiosity, and then choosing your behavior” (p. 9). By emphasizing the importance of being present ‘here and now,’ Saltzman underscores the fundamental mindfulness principle of engaging fully with the current moment. Saltzman went on to explain that the phrase ‘here and now’ “supports people of all ages in coming into their present-moment experience, not thinking about the past, or fantasizing or worrying about the future” (p. 9).

The type of attentive engagement required by mindfulness practice is not passive, it is rather ‘kind’ and ‘curious’. This is the kind of attention that, as Saltzman noted, diverges markedly from our often automatic, judgmental, or distracted states of mind. This distinctive quality of mindfulness—its compassionate, inquisitive nature—invites us to observe our thoughts, feelings, and sensations without criticism. It encourages an acceptance and openness that can dramatically shift our relationship with ourselves and the world around us.

In doing so, mindfulness paves the way for more conscious choices about our behaviors and reactions, fostering a life lived with more intention and less on autopilot. This shift enhances our personal well-being and enriches our interactions with others, as we approach each moment and each person with a fresh perspective, free from the burdens of past prejudices and future concerns.

Mindfulness Activities for Kids

Drawing inspiration from Amy Saltzman’s seminal work, A Still Quiet Place (2014), these activities are meticulously designed to engage children in the practice of mindfulness in a manner that is both enjoyable and deeply enriching. Saltzman’s book, with its emphasis on the profound yet simple concept of being present ‘here and now’ with kindness and curiosity, serves as the foundation for these explorations.

1. Mindfulness of Feelings Activity

This activity is designed to help children recognize and understand their emotions, fostering an environment where they learn to acknowledge their feelings without judgment. By doing so, they cultivate emotional intelligence, enabling them to respond to situations with awareness rather than reacting impulsively.

An example of this activity could involve kids sitting in a comfortable spot and reflecting on a time they felt a strong emotion, such as happiness or frustration. They’re encouraged to notice where in their body they feel this emotion, what it feels like, and any thoughts that come up, without trying to change or judge these feelings.

This practice can be guided by questions like “What color is your feeling?” or “If your emotion had a texture, what would it be?” This imaginative approach makes the exploration accessible and engaging for kids, helping them to better understand and articulate their emotional experiences.

2. Mindful Listening Activity

Mindful listening encourages children to tune into the sounds around them with curiosity and openness. This practice helps enhance their concentration skills and brings a sense of calm, as they shift focus from internal thoughts to the external world. To implement this, you could take children on a “listening walk,” either indoors or outside.

Ask them to close their eyes or keep a soft gaze and identify all the different sounds they can hear for a few minutes. This could range from the distant hum of traffic to the song of a bird nearby. Afterward, discuss the sounds they noticed and how focusing on these made them feel. This activity teaches children to be present and attentive, fostering an enriched sensory awareness.

Related: Best Mindfulness Books for Kids

3. Mindful-Walking Activity

Mindful walking is a practice that combines movement with awareness, teaching kids to notice the sensations of walking and the environment around them. It can be a grounding activity that promotes calmness and focus. For instance, lead a group of children on a slow walk, instructing them to pay attention to the feel of their feet touching the ground, the rhythm of their steps, and the movement of their bodies.

You might encourage them to imagine they’re walking on clouds or through a favorite storybook setting to engage their senses and imagination fully. This activity not only helps in cultivating mindfulness but also connects them more deeply with their physical experiences and the natural world.

4. Body-Scan Activity

The body-scan activity is a foundational mindfulness practice that teaches children to tune into bodily sensations without judgment. It helps them recognize early signs of stress or discomfort, fostering a better understanding of the mind-body connection. A simple way to guide kids through this is by having them lie down and close their eyes, then slowly directing their attention to different parts of the body – starting from the toes and moving up to the head.

At each part, they’re invited to notice any sensations, warmth, tension, or relaxation, imagining a wave of calm washing over each area. This can be made engaging by likening the journey through their body to a spaceship exploring new planets, making it an adventure of sensation discovery.

5. Mindful-Movement or Yoga

Integrating mindful movement or yoga into children’s routines can significantly enhance their physical and emotional well-being. These practices teach them to listen to their bodies, recognizing the valuable messages conveyed through physical sensations. A fun way to introduce this is through animal-themed yoga poses, where each pose is associated with an animal and its characteristics.

For example, embracing the strength and steadiness of a tree in the Tree Pose or the calmness of a cat in the Cat Pose. This not only helps in physical flexibility and balance but also in embodying the qualities of attentiveness, patience, and care towards themselves.

6. Mindful Eating Activity

Mindful eating turns the act of eating into a practice of deep awareness and gratitude, helping children to engage all their senses and truly appreciate the food in front of them. Start with a simple snack, like a piece of fruit, and guide them to examine its colors, feel its texture, and smell its aroma before slowly taking a bite. Encourage them to chew slowly, noticing the flavors and sensations in their mouth. This activity not only enhances their sensory experiences but also promotes a healthier relationship with food, emphasizing the importance of eating slowly and with intention.

Final thoughts

I hope you’ve found these mindfulness activities, deeply rooted in the teachings of Amy Saltzman’s A Still Quiet Place, to be both inspiring and practical. Each activity, designed with children’s emotional and cognitive development in mind, offers a pathway to cultivating a more mindful, compassionate, and attentive generation.

Whether through the simple act of mindful eating or the engaging practice of mindful movement, we’re not just teaching mindfulness; we’re instilling lifelong skills that will support their well-being, learning, and social interactions. By integrating these practices into the daily lives of our children, we are laying the groundwork for a future where awareness, kindness, and resilience are at the forefront of how they lead their lives and interact with the world.

References

• Annaka Harris, Guided Meditation for Children, https://annakaharris.com/mindfulness-for-children/
• Henriksen, D., Richardson, C., & Shack, K. (2020). Mindfulness and creativity: Implications for thinking and learning. Thinking Skills and Creativity, 37.
• Saltzman, A. (2014). A Still Quiet Place : A Mindfulness Program for Teaching Children and Adolescents to Ease Stress and Difficult Emotions. New Harbinger Publications.
• Thich Nhat (2013). Planting Seeds: Practicing Mindfulness with Children, Parallax Press.