Mindfulness Activities for Kids and Teens: Nurturing Growth Mindsets

Below you can find a list of mindfulness activities for kids and mindfulness exercises for teens to nurture their growth mindset.

Mindfulness Activities for Kids and Teens:

In today’s fast-paced world, kids are often bombarded with distractions, making it essential to introduce them to mindfulness – a superpower that can help them stay grounded and resilient.

As a parent, you may be asking yourself “What exactly is mindfulness, and why is it important for my child’s growth mindset?”

Well, here we will explore the world of mindfulness and its powerful impact on your kids journey to a growth mindset.

You will also find 30 fabulous mindfulness activities for kids and teens to do at home.

What is Mindfulness?

Mindfulness is like a mental muscle workout for kids. It’s all about being fully present in the here and now, just like a superhero who tunes into their surroundings.

When kids practice mindfulness, they learn to acknowledge their thoughts, feelings, and sensations without judgment.

It’s like having a secret key to unlock their inner potential and become masters of their emotions.

Why is Mindfulness Important for Kids’ Growth Mindset?

The growth mindset, that magical mindset where kids believe their abilities can blossom with effort and perseverance. Mindfulness and growth mindset go hand in hand leading the way to success.

Mindfulness empowers kids to develop self-awareness, understanding their strengths and areas to improve.

They become more open to accepting challenges as opportunities to learn and grow. Instead of fearing failure, they embrace it, just like a superhero learns from every battle.

By focusing on the present, kids with a growth mindset stay undeterred by setbacks. They turn obstacles into stepping stones on their path to greatness.

With mindfulness, they learn to redirect their thoughts from “I can’t do this” to “I can’t do this yet, but I’ll get there with practice!”

Below you can find a list of 20 mindfulness activities for kids and another 10 mindfulness activities for teens.

Mindfulness Activities for Kids

Now that you’re excited about the power of mindfulness, it’s time to put it into action! Here are some fun and easy mindfulness activities for kids that will help your child’s growth mindset soar:

1. Superhero Breathing

Take a deep breath in and imagine your lungs filling up like a superhero powering up. Then, exhale slowly, releasing any tension or self-doubt. Repeat and feel your confidence rising.

2. The Five Senses Game

Guide your child through a playful exploration of their senses. Together try to find five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. This mindfulness activity for kids anchors them in the present moment, developing focus and gratitude.

3. Growth Mindset Affirmations

Create positive and empowering affirmations together. Encourage your child to say these affirmations daily, believing in their abilities. For example “I am capable of learning anything I put my mind to!”

4. Mindfulness Yoga

There are so many benefits to yoga for kids. Guide your child through a series of gentle stretches and yoga poses. Encourage them to pay attention to the sensations in their body and to be present in each movement. This mindfulness activity fosters body-mind connection and flexibility.
See our post>>> Yoga videos for kids

5. Positive Self-Talk Mirror Exercise

Stand in front of a mirror with your child and encourage them to look into their own eyes. Have them say positive affirmations aloud, boosting their self-esteem and self-compassion.

6. Mindful Storytelling

Unleash your child’s creativity by encouraging them to create stories that highlight challenges and how the characters overcome them. This mindfulness exercise helps to cultivate resilience and problem-solving skills.

7. Calm Down Jar

Make a “calm down” jar together by filling a clear jar with water and glitter. When feeling overwhelmed, shake the jar and watch the glitter settle slowly. As they watch the glitter settle, they can take deep breaths, calming their minds.

8. Keep a Journal

There are some fantastic benefits of journaling. A great mindfulness activity for kids is to start a gratitude journal where your child can jot down things they are grateful for each day. This practice boosts positivity and encourages them to appreciate the little things in life.
See our post>>> Journal ideas for kids

9. Mindful Colouring

Provide colouring sheets and let your child colour mindfully, focusing on the strokes and colours. Colouring promotes relaxation and enhances concentration in children of all ages, even adults too.

10. Rainbow Breathing

Invite your child to close their eyes and imagine inhaling colours of the rainbow as they take a deep breath. As they exhale, encourage them to release any worries or negative thoughts. This is a great mindfulness activity for kids that promotes emotional awareness and stress relief.

11. Acts of Kindness

Challenge your child to perform random acts of kindness each day, such as offering a compliment or helping someone in need. Afterward, discuss how these acts made them and others feel. If you need some ideas.
See our post: Acts of Kindness for Kids

12. Breath Counting

Sit together in a comfortable position and count each breath, from one to ten. If the mind wanders, gently bring the attention back to counting. This mindfulness activity for kids improves focus and mental clarity.

13. Listening to Nature

Take a nature walk with your child. It could be through your garden at home, a local park, or on a day trip to a nearby forest. Listen carefully to the sounds of birds chirping, leaves rustling, and the wind blowing. You can even do some gardening. Connect with nature and enjoy the present moment.
See our post>>> Gardening for kids

14. Mindful Listening with Music

Choose a calming piece of instrumental music and ask your child to listen attentively, noticing each instrument and melody. Afterwards, discuss how music can evoke different emotions and how this relates to life experiences.

15. Mindful Listening to Silence

In a quiet space, encourage your child to close their eyes and focus on the absence of sound. Help them become aware of the stillness and how it allows them to feel centred and calm.

16. Mindful Smelling

Gather a few scented items from around your house. These could be things such as flowers, fruits, or essential oils. Have your child close their eyes while you pass each scent to them. Encourage them to focus on the aroma and how it makes them feel.

17. Mindful Gratitude Walk

Take a leisurely walk with your child, pausing at different points to express gratitude for nature, people, or experiences they encounter. This mindfulness activity for kids of all ages enhances mindfulness and appreciation for the world around them.

18. Mindful Hugs

Encourage your child to share mindful hugs with family members or close friends. As they embrace, ask them to be fully present in the moment, feeling the warmth and connection. This is a great one for bonding with your child as well.

19. Mindful Technology Use

It might not be easy as we live in such a digital world, however a great mindfulness exercise is to teach your child to be mindful of their screen time. Discuss the importance of being intentional with technology use and taking breaks to connect with the real world and people around them.

20. Mindful Reflections

The perfect mindfulness activity for kids to end the day. Set aside a few minutes before bedtime for your child to reflect on their day. Ask them to share one thing they learned, one challenge they overcame, and one thing they are grateful for. This practice encourages growth and gratitude.

Mindfulness Activities for Teens

Here are ten mindfulness activities specifically for teens especially that will help to cultivate their growth mindset:

21. Mindful Breathing with Mantras

The teenage years are some of the most difficult. Try to guide your teenager to practice deep breathing while repeating empowering mantras such as “I am capable,” “I embrace challenges,” or “I am resilient.” This activity enhances focus and self-belief.

22. Mindful Communication Journal

Just like in our list of mindfulness activities for kids, this is a great one for teens as well. Have your teenager to keep a journal where they can reflect on their conversations with others. Encourage them to consider active listening, empathy, and constructive communication.

23. Mindful Digital Detox Challenge

Challenge your teen to have a mindful digital detox weekend. If not a full weekend, even a day or a few hours where they put their devices down and be present in the moment. During this time, they can engage in outdoor activities, read books, or connect with friends face-to-face.

24. Mindful Mind Mapping

Introduce your teen to mind mapping as a tool to organise their thoughts and ideas. This mindfulness activity for kids enhances creativity, problem-solving, and critical thinking.

25. Mindful Tech Check-In

Encourage your teen to set periodic tech check-ins throughout the day. During these breaks, they can put their devices aside and engage in mindful breathing or a short meditation.

26. Mindful Study Breaks

Teach your teenager to take mindful breaks during study sessions. Suggest stretching or some meditation or yoga, or a quick walk to refresh their mind and improve concentration.

27. Mindful Visualisation

Guide your teen through a visualisation exercise where they imagine themselves successfully achieving their goals. Visualisation enhances motivation and optimism.

28. Mindful Time Management

Help your teenager create a mindful schedule that includes time for study, relaxation, and self-care. This practice fosters organisation and a healthy work-life balance.

29. Mindful Art Therapy

Encourage your teen to express themselves through art. Art therapy allows them to explore emotions, reduce stress, and develop their creative potential. Provide a project book where they can express themselves, drawing or painting whenever they feel the need.

30. Mindful Gratitude Ritual

Encourage your teenager to create a gratitude ritual before bedtime. They can write down three things they are grateful for and review the list at the end of each week.

Mindfulness Exercises for Kids and Teens

Mindfulness is the secret ingredient for raising kids with a growth mindset. It’s like giving them a compass to navigate the challenges of life with grace and determination.

With these additional mindfulness activities, you have an abundant array of tools to empower your child’s growth mindset and foster their emotional intelligence.

Embrace these practices as part of your daily routine, and watch as your child grows into a confident, compassionate, and resilient individual, ready to conquer life’s challenges with grace and optimism.

The journey of mindfulness and growth is a gift that keeps on giving, paving the way for a brighter and more fulfilling future for your child.

Other Kids Activities

• Fun exercises for families
• Yoga videos for kids
• Journaling for kids
• Words of encouragement for kids
• Acts of kindness for kids

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