Mindfulness
Exercises
for Kids
www.zerotothrive.org
S.T.O.P. Like a Sloth
S: Stop. Whatever you’re doing, just pause.
T: Take a breath. Take a deep breath in and out.
O: Observe. Notice what is happening inside you
and around you. What are you thinking about?
What are you doing? How do you feel?
P: Proceed. Now that you’ve had a moment to
slow down and check-in with yourself, proceed
mindfully.
Breathe Like a Bear
Sit up in a comfortable way. Close your eyes. Notice
your breathing as you breathe in and out. Can you feel
the place where the air tickles your nostrils?
Pay attention to how the breath gently moves your
body. Can you notice your belly or your chest moving?
Sit for a few minutes, just paying attention to your
gentle breathing. See how relaxed you can feel just
sitting, breathing in and out.
When your mind starts to wander and think about
something else, gently guide your attention back to
your breathing.
Relax Like a Rabbit
Sit quietly or lie down. Close your eyes and breathe.
Now think about the top of your head. In your mind,
tell your body to relax the muscles in your head. Next,
turn your attention to your shoulders, then down your
arms. Soften and relax.
Continue with this through your body, replacing it with
a sense of calm. When you are ready, wiggle your toes
and fingers, open your eyes, and stretch out gently.
Enjoy the sense of peace and calm.
Squirrel Square Breathing
Before you get started, make sure you’re sitting
comfortably in a quiet environment.
Slowly breathe out through your mouth...
Hold your breath for a count of four.
Slowly breathe in through your nose...
Hold your breath for a count of four.
Repeat this until you feel relaxed.
Roar Like a Lion
Get on the floor on all fours.
Take a deep breath through your nose.
Open your mouth as big as you can.
ROAR like a lion!
H.E.A.R. Like a Hippo
HALT — Halt whatever you are doing and offer
your full attention to the person you are with.
ENJOY — Enjoy a breath as you choose to
receive whatever is being communicated to you.
ASK — Ask yourself if you really know what they
mean and if you don’t, ask them.
REFLECT — You can repeat back to them what
you heard. This tells them that you were really
listening.
Zen Like a Zebra
There are a lot of activities you can do to help you
become ‘zen’, or calm.
Color a picture, read a book, practice yoga, go for a
walk outside, or write a story.
Make your own list of relaxing activities you can do
for times when you want to feel more calm.
Focus Like a Flamingo
What does it mean to be present? Sit quietly and
pay attention to what is happening right now, in the
moment:
Notice five things you can see.
Notice four things you can feel.
Notice three things you can hear.
Notice two things you can smell.
Notice one thing you can taste.
Tuck Into Your Turtle Shell
We all have our own home of feelings inside, like a
shell we can tuck into when needed.
Move slowly like a turtle around the room. After a
moment, curl up into your shell.
Pay attention to the thoughts and feelings you
experience in your shell. What new thoughts and
feelings did you experience?
What is another way to visit your home of feelings?
Go for a Rainbow Walk
Go on a walk and try to find something in every
color of the rainbow. Find something that is
red, orange, yellow, green, blue, indigo, and
end with violet. Notice the colors. This is a
mindful rainbow walk.
Mindfulness excercise cards compiled and designed by Laura Drayton
for Zero to Thrive.
www.zerotothrive.org
