Mindfulness Exercises for Children

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Mindfulness exercises have grown in popularity in recent years as more individuals realize the advantages of practicing mindfulness in their daily lives.

While mindfulness activities have typically been associated with adults, they can be quite useful for children as well.

With their young and malleable minds, by helping the children in our lives to practice mindfulness, we will be setting them up for a happy, positive and productive future in many years ahead of them.

In this blog article, we will look at various mindfulness exercises for kids and their advantages.

Children Therapists in Colorado

Hailey Gloden, MA, LPC, NCC

Hailey Gloden, MA, LPC, NCC

Colorado Springs, Colorado
(719) 602-1342
Jenifer Seas, LCSW

Jenifer Seas, LCSW

Colorado Springs, Colorado
(719) 452-4374
Cassondra Chagnon, LPCC

Cassondra Chagnon, LPCC

Colorado Springs, Colorado
(719) 481-3518
Naomi Kettner, LPC, NCC

Naomi Kettner, LPC, NCC

Colorado Springs, Colorado
(719) 452-4374
Margot Bean, LCSW

Margot Bean, LCSW

Colorado Springs, Colorado
(719) 345-2424

Breath-Work Exercises

Breathing exercises are a simple yet effective approach for children to build mindfulness abilities.

A breathing exercise is "belly breathing," in which youngsters rest their hands on their tummies and concentrate on taking deep, steady breaths.

This can enable them to relax and reduce tension and worry.

Another breathing practice is "flower breathing," in which youngsters envision holding a flower and inhaling the aroma gently before blowing out the imaginary candle on the stem.

This activity might help youngsters focus on the current moment and improve their attention abilities.

Mindfulness-based breathing exercises help enhance emotional control and reduce symptoms of anxiety and sadness in children and adolescents, according to a study published in the Journal of Child and Family Studies.

These exercises can also help to increase attention and focus, which can help with academic success.

Children, when engaged in activities with breathing, will begin to instill the importance of our breath, while engaging in fun and interactive techniques that have been proven to be adored by children and adults alike.

Body Awareness Exercises

Body awareness exercises entail concentrating on various sections of the body and being aware of any feelings, tensions, or discomforts.

A body scan practice is "body tracing," in which youngsters trace the contour of their bodies with their fingertips, focusing on each body component as they go.

This activity can assist youngsters in being more aware of their bodies and developing a stronger sense of self-awareness.

Mindfulness-based body scan activities help enhance body image and reduce symptoms of sadness in children and adolescents, according to a study published in the Journal of Child and Family Studies.

These exercises can also help youngsters build a more positive self-image by increasing self-awareness.

By engaging in these body scan techniques they will begin to build a stronger understanding of their physical presence and the meaning of space and being.

While engaging in this practice, it's important to instill the fact that every body type is perfect in its unique way.

Children, being as receptive as they are, will carry the things they learn at a young age into adolescence and adulthood.

By helping them build positive body image for themselves and their peers, they will engrain an appreciation for all body types in a fun way.

Benefits: According to research published in the Journal of Positive Psychology, mindfulness-based gratitude activities in children and adolescents can increase general well-being and reduce symptoms of despair and anxiety.

These activities can also help to strengthen social bonds and boost sentiments of empathy and compassion.

With enhanced motor skills and writing and reading abilities, this daily journaling can help produce an appreciation of language skills as well.

Gratitude Exercises

Gratitude exercises include youngsters concentrating on the things they are grateful for in their life.

"Gratitude journaling," in which youngsters write down three things they are glad for each day, is one example of a gratitude activity.

Children have been known to write about topics from all categories of life.

Some write about their families and friends and others write about their favorite foods and snacks.

It's important to show them that gratitude, in general, no matter what aspect it's referring to, is a positive and good thing to focus on.

A grateful attitude at a young age will show up even more as an adult and this will help them to overcome the hard times by finding gratitude in even the smallest victories.

The ability to overcome hard times is without a doubt, one of the most crucial skills to help our children to gain.

This activity can help youngsters establish a more optimistic attitude toward life and a sense of appreciation.

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Mindful Movement

Mindfulness and physical activity are combined in mindful movement exercises.

"Mindful walking," for example, is a mindful movement activity in which youngsters focus on their breath and the feelings in their feet while they walk.

This activity can assist youngsters in developing a deeper awareness and appreciation for their environment.

Mindfulness-based mindful movement activities can enhance mood and reduce symptoms of anxiety and sadness in children and adolescents, according to a study published in the Journal of Pediatric Psychology.

These workouts can help enhance physical health and fitness while decreasing stress.

For children, every type of movement is an important part of play and growth.

This exercise is no different as it leads to a better understanding of the body and the health surrounding it.


To summarize, mindfulness activities may be quite useful for children, assisting them in the development of a variety of abilities such as emotional control, self-awareness, and focus. Children may learn to control their emotions and stress levels more effectively by doing mindfulness activities daily, as well as acquiring a deeper appreciation for themselves and the world around them.

When instilling these holistic practices at such a young age, we are allowing the children to better understand themselves, and learn about health and many other factors that contribute to their overall success as a child and young adult.

The skills and experiences they have will certainly carry over into adulthood as well.

It's not so much of a question as "should" you teach them to engage in mindfulness techniques but rather when you want to start them on this beneficial path.

When they look back at the skills you helped to instill in them, as they mature in age they will share a great appreciation for the efforts you went to.


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May 18th, 2024

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