5 Mindfulness Exercises for Kids

Mindfulness exercises can be a fantastic way to help kids become more grounded, attuned to their feelings, and generally more centered. Here are five exercises that are specifically tailored for children:



1. Balloon Breathing

• How to: Ask the child to place their hands on their stomach and imagine it's a balloon. As they breathe in, they should feel the balloon (their stomach) expand. As they exhale, the balloon deflates. Ask them to take slow, deep breaths, filling up the balloon and then slowly letting the air out. This can help them focus on their breath and be in the present moment.

1. The Spiderman Sense Exercise

• How to: Just as Spiderman uses his Spidey senses to become aware of everything around him, kids can harness their own 'Spidey senses'. Ask the child to turn on their 'Spiderman senses' and describe 5 things they can see, 4 things they can touch, 3 things they can hear, 2 things they can smell, and 1 thing they can taste. This exercise is great for grounding and connecting to the environment.

1. Mindful Jar

• How to: Take a clear jar and fill it with water. Add some glitter and seal the jar. When the glitter is stirred or shaken, it whirls around, much like our emotions can sometimes overwhelm us. Ask the child to sit and watch the glitter settle while taking deep breaths. As the glitter settles, so too can their thoughts and feelings.

1. Body Scan

• How to: Have the child lie down comfortably and close their eyes. Guide them through a journey of their body, starting from their toes and moving upwards. At each part of the body, ask them to notice how it feels, if there's any tension, and then imagine it melting away. This exercise can be deeply relaxing and creates an awareness of bodily sensations.

1. Mindful Eating

• How to: Give the child a small snack (like a raisin or a piece of chocolate) and ask them to eat it slowly. Before they eat it, they should examine it, feel its texture, smell it, and then, as they eat it, savor its taste fully. This exercise teaches kids to be present during everyday activities and truly experience the moment.

Introducing these exercises to kids at an early age can set the groundwork for a lifelong appreciation of mindfulness and its numerous benefits. It might also be a great idea to incorporate some of these exercises into your martial arts classes to instill a sense of balance and inner peace in your young martial arts students.