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Easy mindfulness activities

  1. Practice kind thoughts by prompting your child to think of 5 people they’d like to send kind wishes to
  2. Blow bubbles ‘slo-mo’ style, emphasizing a big deep breath in through the nose to fill the bubble… and out through the mouth as slow as possible
  3. Squeeze and let go, tensing different muscles in the body for 5 seconds and then slowing releasing
  4. Tune into the body by getting down on your child’s level and feeling each other’s heartbeats
  5. Have a ‘mindful’ snack by describing the smell, texture and taste of the food
  6. Try guided meditation (Link below!)
  7. Explore textures in nature, take a walk to collect several different objects and observe/describe how each feels
  8. Have your child give you the ‘weather report’ on how they’re feeling, “I’m dark and cloudy with some raindrop tears coming out”
  9. Find shapes in the sky by laying down together and choosing different objects to search for in the clouds
  10. Practice noticing with art. Choose several different utensils and describe how they all feel different on the paper
  11. Take a mindful walk pointing out sights and sounds along the way.
  12. Explore touch by choosing several objects, then comparing the difference in how they feel dry vs. wet
  13. Slow down by having a snack in ‘slow motion’ and taking notice of the taste throughout
  14. Explore smell by inviting your child to help you cook a meal while taking notice of each smell present
  15. Try ‘buddy breathing’ and invite your child to grab a toy/stuffed animal to place on their tummy while they lay down and take slow breaths, in through the nose and out through the mouth
  16. Use a happy moment to ‘soak in the good’ by pausing with your child to observe the pleasant physical and emotional feelings present
  17. Sit down with your child and ‘color your feelings’ together depicting each emotion with a new color
  18. “Press the pause button’ together during a tense moment (but not too tense) and check in with how each of you is feeling at that moment
  19. Listen to some music and see how many different instruments you can each hear
  20. Explore gratitude by going back and forth with your child (for as long as you can!) to name as many things possible that you are grateful for

April coping calendar

30 actions for mindfulness