Mindful Activities for Kids Incl. FREE Mindful Colouring
Modern life can be overwhelming for children, and big emotions can sometimes feel like too much to handle. Ever seen your child get worked up over a missing sock? Big emotions can strike anytime! Having tools to handle those big feelings is essential – and that’s where mindfulness comes in.
Mindfulness doesn’t have to mean sitting cross-legged in silence (though that’s great too!). It can be as simple as a ‘quiet challenge’ before bed, watching clouds drift by, or making hot chocolate and really noticing the smell, taste, and warmth of the mug. These mindful activities for kids help them slow down and focus on the present.”
If you’re looking for ways to help your child feel calm after a busy day, or want simple techniques to encourage focus and emotional awareness, we’ve got plenty of practical ideas (plus free mindful colouring resources) to support you.
Children’s Mental Health Week 2025 focused on the theme ‘Know Yourself, Grow Yourself’, let’s explore how mindfulness can help children build self-awareness and emotional resilience.
- Embrace the Power of Mindful Colouring
- Use Breathing Exercises for Instant Calm
- Get Mindful in Nature
- Use Journaling to Process Emotions
- Explore Physical Activities for Mindfulness
- Free Mindful Colouring Pages
1. Embrace the Power of Mindful Colouring
Mindful colouring is a brilliant way to encourage children to focus on the present moment. It’s like a little brain holiday – soothing, absorbing, and a sneaky way to process thoughts without even realising!
A few mindful activities to try at home:
- Set up a calming colouring corner with crayons, pencils, and our free mindful colouring pages (download below!).
- Encourage your child to take their time choosing colours and enjoy the process. You could even join in (go on, claim a page for yourself!)
- Play gentle music in the background to enhance relaxation.
- Drawing can be just as mindful as colouring and also a great way for children to express emotions that they may not have the words for. Check out our 10 Best Drawing Ideas For Children Incl. FREE Drawing Activity Pack blog for drawing inspiration.
Mindful colouring activities on Busy Things:
Mindful Colouring – Beautiful intricate designs to colour in and enjoy.
Pixel Colouring – Combine mindfulness with creativity! Create stunning artwork, one tiny square at a time!
2. Breathing Exercises for Kids = Instant Calm
Think of deep breathing as a built-in reset button – simple, powerful, and always there when they need it. It’s one of the easiest mindful activities for kids, helping them turn frustration into focus and ease anxious feelings in the moment.
Calming breathing exercises to try:
- Balloon Breathing – Ask your child to breathe in deeply through their nose, imagining they’re filling up a balloon, then exhale slowly through their mouth, letting the “balloon” deflate.
- Bumblebee Breathing – Inhale through the nose, then hum like a bee on the exhale. The vibrations feel soothing!
- Teddy Breathing – Lie down with a teddy on the tummy and watch it rise and fall with each breath.
- Pre-Bedtime Breathing – Try a few deep breaths together before bed to help your child wind down. Snuggle up and see who can breathe out the longest, like a slow-motion dragon.
Create Calm with Busy Things:
Bobble Beat – Create calming rhythms in this fun music game. Try making a relaxing pattern to breathe along to!
3. Encourage Outdoor Mindfulness
Spending time outside is one of the best best mindful activities for kids, to feel calm and connected. Nature naturally encourages mindfulness – there’s so much to see, hear, and explore!
Outdoor mindful activity ideas for kids:
- Go on a ‘noticing walk’ – Can they find a leaf as big as their hand? Hear three different bird sounds? Feel a tree trunk that’s bumpy, smooth, or extra knobbly?
- Scavenger Hunt – Who can spot the shiniest pebble? The fluffiest seed head? A stick that looks like the letter Y? Anything that helps them stay present in the moment and makes them pay attention to their surroundings.
Get Outside with Busy Things:
Insect & Flower Identification – did you know our interactive worksheets can also be printed? Why not take them on a nature walk.
FREE Signs of Spring Activity Pack – Spot the signs of spring, solve flower anagrams, and enjoy mindful colouring.
FREE School Holiday Scrapbook template – Packed with scavenger hunts, colouring, and journaling templates!
4. Use Journaling to Encourage Self-Reflection & Process Emotions
Journaling is a fantastic way for children to reflect on their feelings and understand emotions better. Writing things down helps them express thoughts they might struggle to say out loud.
Fun Journaling ideas for kids to try:
- Ask ‘What’s the funniest thing that happened today?’ or ‘If today was a weather report, what would it be?, “What made you happy today?” or “What’s one thing you’re grateful for?” This practice not only encourages self-awareness but also promotes positive thinking.
- If they’re not keen on writing, let them draw their mood – stormy scribbles, sunshine spirals, or a spaghetti mess of colours.
- Download our FREE Journaling Template to get started.
Self-Reflection Activities on Busy Things:
Write a Journal Entry – Use our writing prompt template to reflect on the day or week.
Bubble Expressions – A fun way for younger children to explore different emotions through interactive faces.
Feelings Poster – Identify and discuss different emotions.
Also available free in our blog: How to Help Children Express Emotions Through Creativity
5. Explore Physical Activities for Mindfulness
Movement can be a great way to practice mindfulness – especially for children who find sitting still tricky! Exercise helps release built-up energy while encouraging focus.
Mindful movement activities to try:
- Yoga & Stretching – Try simple poses like cat-cow stretches or child’s pose. Turn it into a game by letting your child invent animal-themed poses!
- Obstacle Course – Make it fun by adding mindful pit stops: ‘Hop to this spot, then pause and shake out your arms like a jellyfish before moving on.’
- Try Something New! – Learning new skills boosts confidence and self-esteem.
Mindful Movement on Busy Things:
Workout with Cat & Dog – A fun physical workout that encourages movement, fun and focus!
Stop & Go and Timer gadgets – Create your own workout or freeze game! Set movement challenges until you change the sign. There is also a timer widget you could use.
6. Don’t Miss Our Free Mindful Colouring Pages!
To help you bring mindfulness into your home, we’ve got a set of free mindful colouring pages for you to download – perfect for encouraging focus and relaxation…
You might also like our other free children’s wellbeing activities….
Feelings Poster – A fun way to explore emotions through art!
Building Resilience in Children: A Parent’s Guide (Incl. Free Goal Setting and Journaling Printables)
Download them all today and build your own mindfulness toolkit for emotional well-being.
Bringing Mindfulness into Everyday Life
Mindfulness isn’t just about staying calm – it’s a powerful way for children to understand their emotions and feel more in control. Whether it’s colouring, journaling, breathing exercises, or outdoor adventures, these simple mindful activities can make a big difference.
So grab your free wellbeing resources, try out some of these mindful activities for kids and get inspiring children to find moments of calm amidst life’s busyness!