Mindfulness Activities

Activity 1

“My Magic Breath: Finding Calm Through Mindful Breathing” By: Alison Taylor and Nick Ortner
Activity 2
Mind Yeti  - Hello Thoughts: Listen

Notice your thought Hubbubbles, then learn to let them float away.

Activity 4

Mindfulness Bracelet

With your child, spend an afternoon making bracelets that are fun, and comfortable to wear. Every time you notice the bracelet on your wrist, take a moment to note one thing you see, hear, smell, and feel. Practice at home to get your child in the habit of using this skill even when they are not with you.


Activity 5

Ocean Waves

1. Imagine that you are sitting in the sand on the beach. You feel calm. You feel happy.  
2. As you sit in peace, you watch the waves gently rise and fall.  
3. With each rising wave, breathe in through your nose. 
4. With each falling wave, breathe out through your mouth.  
5. As you breathe in that fresh salt air, think about how this makes your body feel.  
6. Breathe in gently and breathe out one final time.

Activity 6


Sometimes we have conflicts or disagreements with friends or siblings. 

Using “I Messages” is a great way to talk it out when there is a problem. 

Have you ever used “I Messages” before to talk it out? 


Practice using “I Messages”. Think about a time when someone made you feel sad or mad. 

Write down your “I message” using this format:

I feel ______

When you _____________

Because ___________. 

Activity 7

Flower Breath

1. Imagine that there is a beautiful flower in front of you.  

2. Look at all of the vibrant colors. Imagine how delicate the flower is as you count each petal. Imagine how sweet the flower smells. 

3. Take a deep sniff of the flower. 

4. Let the air out of your mouth. 

5. Take another deep sniff of the flower. 

6. Let the air out of your mouth. 

Activity 8

Be the Pond | Cosmic Kids Zen Den - Mindfulness for kids

Activity 9

“I am Peace” By: Susan Verde Art By: Peter H. Reynolds

Activity (Grades K-2)

After reading this book, name one thing you could do every day to be mindful. Draw a picture of yourself doing this mindful practice.

Activity (Grades 3-4)

When you feel yourself getting carried away like the boy in the story, or like your emotions are escalating, how can you find your anchor?

Activity 10

Mindfulness Box

With your child, decorate a box large enough to hold several small objects. Fill the box with interesting items found around your home and yard (e.g. feathers, rocks, flowers). Encourage your child to explore their surroundings with more than just sight. For example, notice the texture, weight, and smell of each item.

Keep adding to your mindfulness box, and review it from time to time for further practice. Try to notice something new about each of the objects inside.


Activity 11

Counting Breaths

1. Sit in a comfortable position with your back straight and body relaxed.  

2. Breathe in gently through your nose and silently count one in your mind.  Breathe out through your nose and raise one finger.  

3. Breathe in through your nose and silently count two in your mind.  Breathe out through your nose and raise two fingers. 

4. Breathe in through your nose and silently count three in your mind.  Breathe out through your nose and raise three fingers.  

5. Relax your shoulders and gently open your eyes. 

Activity 12

Back to Back (Mindful Breathing Activity)

1. Find a partner and sit on the floor back to back.  
2. Sit up straight and close your eyes.   
3. One partner will begin by breathing in deeply and then exhaling slowly.   
4. Their partner will feel the expansion in their partner’s back each time they breathe in and out.   
5. The other person will begin to breathe and will try to match their breathing to their partner’s breathing.