*For additional mindfulness activities, check out my previous blog about mindfulness outlining the steps to teach your child to eat mindfully, and explore things using their senses.

by Julie Diamond, OCT

As we welcome the new year, it's the perfect time to help children build healthy habits, like practicing mindfulness. Mindfulness can improve focus, reduce stress, and build resilience—essential skills for kids in school and life. In this post, we share engaging mindfulness activities that will set your child up for success in 2025.

Morning Mindfulness Routine

Start the day with intention!

Morning mindfulness routines help kids feel centered and ready to tackle their day. Try this:

Stretching: Encourage gentle stretches like touching toes or reaching for the sky.
Setting an Intention: Ask your child, “What’s one thing you’d like to accomplish today?”
Gratitude Practice: Share one thing they’re thankful for each morning.

Tip: Post a simple checklist in your child’s room to make this routine easy to follow.

Mindful Colouring

Calm the mind with creativity.

Mindful colouring is a relaxing way for kids to practice focusing. Provide winter-themed colouring pages or blank paper for free-form designs. Encourage your child to notice the colours and patterns they choose.

This activity is perfect for quiet evenings or as a family bonding moment.

Guided Breathing Exercises

Breathe in calm, breathe out stress.

Breathing exercises are simple yet powerful for helping kids manage emotions. Two fun techniques:

Bubble Breathing: Imagine blowing a bubble—inhale deeply, then exhale slowly to "blow" it.
Five-Finger Breathing: Trace each finger with your other hand, inhaling as you trace up and exhaling as you trace down.

Mindful Nature Walks

Explore the world around you.

Nature offers countless opportunities for mindfulness. During a family walk, ask your child to notice:

The colours of trees and snow.
The sounds of birds or rustling leaves.
The texture of bark or the crunch of snow underfoot.

This activity combines fresh air, movement, and mindfulness in one!

Gratitude Jar

Cultivate an attitude of gratitude.

Start a gratitude jar with your family:

Use a decorated mason jar.
Write (or draw) one thing you're grateful for at the end of each day or week.
Read through the notes weekly or monthly for a positivity boost.

Gratitude is a proven way to improve mental well-being and shift focus to the positive.

Green paper with the word ‘positivity’ in white, cursive writing and an excerpt about being grateful.

Yoga for Kids

Move and focus with mindful poses.

Yoga is an excellent way to connect movement with mindfulness. Try these simple poses:

Tree Pose: Practice balance and grounding.
Child’s Pose: Encourage rest and relaxation.
Cat-Cow Pose: Add gentle stretches for energy flow.

If your child is having trouble sleeping,

Mindful Listening

Tune in to the present moment.

Help your child practice active listening with a fun sound game. Play calming sounds, such as wind chimes or soft music, and ask them to describe what they hear. This activity enhances focus and can be used as a transition between tasks.

Mindful Storytelling

Learn mindfulness through stories.

Books are a great way to introduce mindfulness concepts. Some great options:

Read together and discuss how characters use mindfulness to overcome challenges.

Sensory Play for Younger Kids

Engage their senses for a mindful moment.

Create a sensory bin with materials like kinetic sand, dried beans, or rice. Encourage your child to describe what they see, feel, and hear. Sensory play helps younger children stay present and engaged.

Bedtime Reflection

End the day on a mindful note.

Wind down with a bedtime reflection:

Ask, “What was the best part of your day?”
Do a guided body scan to relax each part of the body.
Try yoga nidra for kids. Here are 10 minute practices designed by a yoga instructor and parent and inspired by kids.

A calm bedtime routine ensures a good night’s sleep and a fresh start the next day.

Why Mindfulness Matters for Kids

Mindfulness supports:

Better concentration in school.
Reduced anxiety and improved mood.
Stronger problem-solving skills.
Enhanced emotional regulation.

Integrating mindfulness into your child’s routine can create lifelong habits of resilience and focus.

How We Can Help

At Diamond Teachers Group, we offer mindfulness programs designed to build confidence and reduce anxiety. Our FREE workshop this month is Week 1 from our 6-week Mindfulness Course for Kids to give your child an opportunity to learn mindfulness strategies during this busy time of year. Learn more about the workshop on December 10 and sign up here today!

What Are Some Mindfulness Activities for Kids to Start the New Year Off Right?