5 Fun & Simple Mindfulness Activities for Preschoolers
In our fast-paced world, even little ones can experience stress and overwhelm. Mindfulness practices, which help children focus on the present moment and their senses, are a fantastic way to equip them with healthy coping skills. These skills benefit them not just now but throughout their lives.
The good news is that mindfulness can be fun and easy to integrate into your child’s day. Here are 5 engaging activities you can try together:
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1. The Glitter Jar Calming Down:
Sometimes, big emotions need a little time to settle. This activity is a great visual reminder for preschoolers to take a deep breath and relax.
- You’ll need a clean, empty jar, some glitter (any color will do), and water. Fill the jar ¾ of the way with water and add a generous amount of glitter. Tightly secure the lid.
- When your child is feeling frustrated or upset, shake the jar vigorously. Ask them to focus on the swirling glitter and take slow, deep breaths with you.
- Guide them to watch the glitter settle, just like their feelings are calming down. It can be mesmerizing to watch, and by the time the glitter has settled, their emotions will likely have followed suit.
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2. The Listening Walk: Turning Up the Volume on the World
Our senses are a treasure trove of information, and this activity encourages children to tune into the world around them.
- Head outside (weather permitting), or simply find a quiet spot indoors. Explain to your child that you’re going on a special listening walk, where the goal is to notice all the different sounds they can hear.
- Take slow, mindful steps, and encourage your child to do the same. Ask them to close their eyes for short periods if they feel comfortable. What can they hear? Chirping birds, rustling leaves, distant traffic?
- Once you’ve finished your walk, have a chat about all the sounds you discovered together. This simple activity helps children become more present and appreciate the beauty of everyday sounds.
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3. The Busy Bee Breath: Blowing Away Worries
Focusing on their breath is a powerful tool for preschoolers to manage anxiety. This playful exercise makes it engaging and easy to understand.
- Sit comfortably together. Explain that you’re going to practice “busy bee breath” to help blow away any worries.
- Make a buzzing sound with your mouth as you exhale slowly, pretending to blow out imaginary worries like bubbles.
- Encourage your child to copy you. Take a few rounds of breaths together, buzzing away any worries that might be floating around.
4. The Mindful Snack: Savoring Every Bite
Mindfulness isn’t just about calming down; it’s also about appreciating the present moment. Eating mindfully encourages children to slow down and savor their food.
- Choose a healthy snack like raisins, grapes, or goldfish crackers.
- Before starting, take a few deep breaths together. Ask your child to hold one piece of food in their hand and observe it closely. What does it look like? What colors can they see?
- Encourage them to explore the texture with their fingertips. Then, take a small bite and chew slowly, focusing on the taste and how it feels in their mouth.
- Repeat with each bite, prompting them to describe the flavors and textures they experience.
5. The Body Scan Adventure: Becoming Aware From Head to Toe
This activity helps children become aware of their bodies in a safe and comfortable way.
- Lie down comfortably on a mat or carpet. Ask your child to close their eyes and imagine they’re on a body scan adventure.
- Start by focusing on their toes. Wiggle them a little and ask them to notice how it feels. Slowly work your way up the body, mentioning each body part and asking them to describe any sensations they feel.
- This could be feeling the rise and fall of their chest with each breath, the warmth of the sun on their face, or the coolness of the floor beneath them.
Remember, the key to mindfulness with preschoolers is to keep it fun, engaging, and short. Even a few minutes of practice each day can make a big difference in helping them manage their emotions and appreciate the world around them.
