Mindfulness for Kids: Fun Exercises to Try at Home

Mindfulness is often thought of as something just for adults, as a way to manage the endless busyness of life. But kids can actually benefit immensely from mindfulness, too—perhaps even more than we realize. By teaching our children how to slow down and tune into their feelings, we give them a lifelong tool for navigating emotions, building resilience, and finding calm amidst the chaos.

When we teach kids mindfulness, we’re not just helping them to focus or calm down in the moment. We’re giving them the ability to recognize and process their emotions in a healthy way. Mindfulness helps children:

Regulate big emotions:

Instead of tantrums or outbursts, they learn to pause, breathe, and respond calmly.

Build self-awareness:

By noticing their thoughts and feelings, they can understand themselves and their needs better.

Foster resilience:

Challenges become easier to navigate when they have the tools to stay grounded.

As a mom, I’ve seen first-hand how mindfulness can transform the atmosphere in my home. One morning, as I spiraled into frustration during a difficult phone call, my daughter Ella quietly reminded me of the power of taking a pause. She placed her hand gently on mine, signaling to me to take a breath. In that moment, my eight-year-old became my teacher. It was a reminder of how our children can absorb and practice these skills when we create space for it.

Mindfulness wasn’t always part of our routine. Like many moms, I used to feel the weight of being the emotional anchor for my family. When things got chaotic, my stress often bubbled over.

The turning point came during one of those mornings when everything seemed to go wrong. I realized both Ella and I needed tools to manage our emotions. That’s when the idea for The Calming Corner — a YouTube series featuring mindfulness exercises for kids—was born. It’s a way to make mindfulness fun, approachable, and accessible for children while offering parents a much-needed moment of peace.

Watching Ella navigate her emotions now fills me with pride. She’s learning to name her feelings and respond with calmness. And, honestly, I’m still learning right alongside her.

If you’re new to mindfulness or looking for simple ways to introduce it to your kids, here are four easy exercises to try:

Have your child place a small stuffed animal on their belly and take deep breaths, watching it rise and fall. This visual cue helps them connect with their breathing.

Shake a jar filled with water and glitter glue, and let your child watch as the glitter settles. It’s a calming way to visualize how emotions can settle with time.

Ask your child to identify five things they can see, four they can touch, three they can hear, two they can smell, and one they can taste. This quick activity brings their focus to the present moment.

Guide your child through gentle stretches while encouraging them to notice how their body feels with each movement.