Mindfulness for Kids: 7 Simple Practices to Help Your Child Feel Calm and Confident
Hello, beautiful souls,
If there’s one thing I’ve learned as a mom, it’s that our energy deeply impacts our children. The way we navigate stress, emotions, and daily life teaches them how to do the same. But what if we could intentionally guide them toward mindfulness, helping them feel more calm, centered, and confident in a world that often feels overwhelming?
Mindfulness isn’t just for adults—it’s one of the most powerful tools we can share with our kids to help them regulate their emotions, manage anxiety, and develop resilience. And the best part? It doesn’t have to be complicated.
But here’s the thing—kids are sponges. Science tells us that from ages 0-7, children are in their most suggestible state, with brains wired for rapid learning and deep emotional imprinting. This is when neuroplasticity—the brain’s ability to rewire and adapt—is at its peak. The habits, beliefs, and coping mechanisms they absorb now will shape their nervous system and emotional responses for life.
The good news? Even if your child is over 7, their brain is still more adaptable than an adult’s! It’s never too late to start, but the earlier we introduce these tools, the easier they take root.
Now is the time. The foundation you set today will impact them for years to come. So let’s dive into seven simple mindfulness practices that will help your child feel grounded, confident, and emotionally resilient.
❤️ Why Mindfulness Matters for Kids
Kids experience big emotions just like we do, but they don’t always have the words or tools to express them. Mindfulness helps children:
🌟 Feel more in control of their thoughts and emotions
🌟 Manage anxiety and stress in healthy ways
🌟 Improve focus and concentration (great for school and activities!)
🌟 Strengthen self-confidence and resilience
🌟 Sleep better and feel more at peace
By teaching mindfulness from a young age, we help our children build emotional intelligence, self-awareness, and a deep inner sense of calm.
🌿 1. The Five Senses Game
One of the easiest ways to bring kids into the present moment is by using their five senses. If they feel anxious or overwhelmed, ask them to pause and notice:
👀 Five things they see
👂 Four things they hear
🤲 Three things they feel
👃 Two things they smell
👅 One thing they taste
This exercise quickly grounds them in the present and helps their nervous system shift from stress to calm. I use this often with my own kids when they start to feel anxious, and it works like magic!
🧘 2. Belly Breathing (a.k.a. Balloon Breath)
Breathing exercises help kids calm their bodies and minds. Teach them to do belly breathing by placing their hands on their tummy and imagining it filling up like a balloon when they inhale, then slowly deflating when they exhale.
🌬️ Inhale for 4 seconds (fill the belly like a balloon)
🌬️ Hold for 2 seconds
🌬️ Exhale for 6 seconds (slowly deflate the balloon)
This simple practice reduces stress and anxiety instantly and is perfect before bedtime, during meltdowns, or even before a test at school.
🎨 3. Mindful Coloring or Drawing
Coloring is a fantastic way for kids to practice mindfulness without even realizing it. When they focus on the colors, shapes, and strokes of their drawing, they become fully present in the moment.
Try giving them a mandala or nature-inspired coloring page and encourage them to color slowly and intentionally. You can also ask them to describe what they’re creating to further deepen their awareness.
🔁 4. Shake It Out: Releasing Stuck Energy
Sometimes, kids need movement to regulate their emotions before they can slow down. If your child is feeling anxious, frustrated, or overwhelmed, encourage them to shake it out!
🎵 Put on their favorite song and dance wildly for one minute
🐵 Do a “silly shake” by wiggling their arms and legs as fast as they can
🦵 Jump up and down to release pent-up energy
Afterward, guide them into stillness by taking a deep breath and noticing how their body feels. This helps them transition from high energy to calm focus in a fun and natural way.
💖 5. Affirmations for Confidence and Self-Love
The words we speak to ourselves shape our reality. Teach your child the power of affirmations by saying positive statements out loud together. Some great ones for kids:
💬 “I am safe and loved.”
💬 “I am strong and brave.”
💬 “I can do hard things.”
💬 “I am calm and in control of my feelings.”
Affirmations help reprogram their subconscious mind, reinforcing confidence, self-worth, and emotional resilience.
🌱 6. Nature Walks & Grounding
Spending time in nature is one of the best ways to help kids feel grounded, present, and peaceful. Take a walk together and encourage them to:
🌳 Touch trees, leaves, and flowers
🐦 Listen to the sounds of birds or wind
🦶 Walk barefoot in the grass
Nature has a calming effect on the nervous system, making it the perfect reset button for overwhelmed or anxious children.
🎶 7. Sound Healing & Bedtime Rituals
Calming bedtime rituals help kids transition into deep, restful sleep. One of my favorites is playing sound healing music or singing bowls to soothe their energy before bed.
🎵 Try playing soft nature sounds, binaural beats, or singing bowl frequencies
🛌 Encourage slow breathing while listening
💆♂️ Give them a gentle forehead massage to help release tension
This practice helps calm their nervous system, balance their energy, and create a deep sense of security.
The Time to Start Is Now
The earlier we introduce mindfulness, the deeper it takes root. But it’s never too late! Even if your child is past those early formative years, they still have far greater neuroplasticity than adults, making them highly receptive to these tools.
Your child’s emotional well-being is shaped by what you introduce today. Don’t wait for stress, anxiety, or overwhelm to become their norm—start now, and give them the gift of a calm, confident, and mindful future.
Want more mindful parenting tips? Follow me on Instagram @MindfulSoulEnergy for daily inspiration, tools, and insights on raising emotionally balanced, intuitive kids!
With love and light,
Alyssa 🌸
