Mindfulness
The practice of being present in the moment, non-judgementally, and with full awareness.
Here’s a calming and engaging set of practical activities to support the emotional skill of mindfulness for home educated children. These activities help children become more aware of their thoughts, feelings, and surroundings, promoting emotional regulation, focus, and inner peace.
🧠 What Is Mindfulness?
Mindfulness is the practice of:
Paying attention to the present moment
Noticing thoughts and feelings without judgment
Using breathing and awareness to stay calm and focused
🧘 Mindful Breathing & Body Awareness
1. Breathing Buddies
Lie down with a soft toy on the belly.
Watch it rise and fall with each breath.
Teaches calm breathing and body awareness.
2. Rainbow Breathing
Imagine breathing in colors of the rainbow.
Each breath represents a feeling or calming thought.
3. Body Scan
Guide children to notice each part of their body from head to toe.
Ask: “Is it tense or relaxed?” “How does it feel?”
🌳 Nature-Based Mindfulness
4. Mindful Walk
Walk slowly and quietly outdoors.
Notice sounds, smells, textures, and colors.
Encourage children to describe what they observe.
5. Listening to Nature
Sit quietly and listen for birds, wind, or rustling leaves.
Count how many different sounds they hear.
6. Touch & Feel Hunt
Collect natural objects (e.g., leaves, stones, bark).
Explore their textures mindfully and describe them.
🎨 Creative Mindfulness Activities
7. Mindful Coloring
Use mandalas or calming patterns.
Focus on staying inside the lines and choosing colors intentionally.
8. Gratitude Drawing
Draw something they’re thankful for.
Reflect on why it’s meaningful.
9. Emotion Clouds
Draw clouds and write or draw a feeling inside each one.
Watch them “float away” as a calming visualization.
📚 Storytelling & Reflection
10. Mindful Story Time
Read a calming story and pause to reflect:“How do you think the character feels?”
“What would you do in that moment?”
11. Feelings Journal
Write or draw about how they feel each day.
Include prompts like “Today I felt…” or “I calmed down by…”
12. Kindness Reflection
Reflect on a kind act they did or received.
Ask: “How did it make you feel?” “How did it help someone else?”
🎲 Game-Based Mindfulness
13. 5 Senses Game
Name:5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Helps ground children in the present moment.
14. Mindful Movement
Slow, intentional movements like stretching, yoga, or tai chi.
Focus on how the body feels during each movement.
15. Bubble Breaths
Pretend to blow bubbles slowly.
Imagine worries floating away with each breath.