7 Mindfulness Activities for Kids Ages 5 to 12

Mindfulness activities for kids involve noticing the present moment: a sound, a movement, an object or a feeling. Start with a short activity your child wants to try. A minute of curious attention is enough to begin.

What mindfulness means for a child

Explain mindfulness as “paying attention to this moment with curiosity.” When attention wanders, noticing and returning is part of practising. Your child can move, talk and keep their eyes open.

The American Academy of Pediatrics describes approaches to meditation that include movement and awareness of breathing. Choose what feels comfortable for your child.

Seven activities to try together

1) Listen for nearby and distant sounds

Sit or stand somewhere comfortable. Ask, "What can you hear close to us? What seems farther away?" Spend a short time listening, then share one sound each.

There is no correct number to find. Keep eyes open if your child prefers. If sounds are uncomfortable or distracting, switch to looking at an object instead.

2) Become a leaf detective

Choose a fallen leaf or another safe object. Look for a detail you did not notice at first: a tiny line, a rough edge or a change in colour.

Describe or draw the detail. Younger children could find two colours; older children could compare two leaves.

3) Notice three comfortable breaths

Invite your child to place a hand on their belly if that feels comfortable. Breathe normally together and notice the movement. You could say, "Let's see what three easy breaths feel like."

Avoid breath-holding or exaggerated breaths. Stop if the activity feels unpleasant, causes dizziness or increases distress.

4) Walk and notice contact with the ground

On a safe, familiar path, slow down for a few steps. Notice how each foot meets the ground. Then return to your usual pace and see whether anything feels different.

Adapt the activity to your child's movement. They might notice their hands pushing wheelchair rims, a gentle arm stretch or the support of a chair. Choose a sensation that feels comfortable.

5) Draw what is actually in front of you

Put a familiar object on the table: a cup, a toy or a flower. Invite your child to look carefully before drawing one detail.

If they say, “Mine doesn’t look right,” ask, “What did you notice that you hadn’t seen before?” Focus on observation.

6) Try a weather report for feelings

Ask, "If your mood were weather, what would it be like?" Your child could draw sunshine, fog, several kinds of weather or something they invent.

Accept their description. Ask, “What would be helpful right now?” They might want company, a break or nothing at all.

7) Notice one ordinary moment together

Choose an everyday activity such as washing hands. Notice the sound of the water, the movement of the hands or the feeling of the towel. One detail is enough.

Choose a relaxed moment. If you want to make it a routine, our guide to building good habits in kids explains how to start small.

Adapt the activity to your child

Offer younger children a choice such as “listen or draw.” Older children can choose the activity and whether to discuss it afterwards. Join in without testing them.

Adapt to sensory, learning and communication needs. If sitting still is uncomfortable, walk or stretch. If your child does not want to join, stop and try another time.

Can mindfulness help an anxious child?

An attention activity may feel useful, but it should not replace assessment when worry is persistent or disruptive. Our guide to helping an anxious child explains when to seek support.

Start with the activity your child chooses

Start with one activity and ask whether your child would like to repeat it. For other everyday conversation prompts, explore the Brain Boosters Positive Mindset Set.