Let’s be real: If you’re reading this, you’re probably not basking in the warmth of the late summer sun in a vast, open prairie, listening to the birds chirp as you read the latest off of your TBR. You’re probs sitting at home, dreaming of the day you can finally chill out—no drama, no homework, no bad vibes.

Well, don’t we have some good news for you! Turns out you don’t *have* to be adventuring through the forest or lounging by the pool in the middle of the desert to practice mindfulness (although we do miss our girl Pressley and the amaze Mom/Daughter vacay we had this summer). You can practice your relaxin’ from home instead!

We’ve rounded up some of the cutest ways you can enter your nature girl era right in your own backyard. 

Download a stargazing app

OK, everyone is always talking about the “Big Dipper”, but who can actually point it out in the evening sky? Even if none of your BFFs are regular stargazers, apps like Sky Guide and Night Sky can help you find even the toughest of constellations (yup, it even knows what Orion’s Belt looks like, somehow). 

We recommend laying out some blankets or towels outside your house (or a nearby park) and gazing up at the night sky for a while. Track the constellations you spot. No need for a shooting star, we’re already living out our nature girlie dreams. We would really like to see one tho. 

@roliroy_

Host an at-home camping trip

Gather up your best girls, a sleeping bag and some marshmallows—we’re going camping! In our backyard, that is. If you want to get in touch with nature (and have a blast doing it), spend the night under the stars with your BFFs.

If you or one of your friends have a tent from a previous camping trip, try setting it up in your backyard (with a parent’s help, ofc). Don’t be afraid to get cozy by bringing out some pillows and blankets for your night under the stars. If you’re looking to spend extra time in nature, leave the screens inside. But if you’re into glamping (relatable), break out your Netflix app for the *cutest* outdoor movie night. 

@explorewithkress

Take a long walk someplace new

Contrary to what your boredom-bugged brain may tell you, you probs haven’t explored *every* part of your community before. Channel that Taylor Swift à la “Welcome To New York” energy to look at your neighborhood from a new angle on a leisurely walk about town. It may not be the kaleidoscope of loud that NYC is, but you’ll probs find something new to enjoy. 

To put a nature girlie spin on the classic Hot Girl Walk, we recommend strolling to your nearest park or open expanse of land. Animal watch, people watch—observe the world gently bustling around you. Bonus points if you find a cool lake to relax by or a family of squirrels to follow around. 

@shelbssays

Try your hand at bird-watching 

Grab some binoculars (or just the zoom feature on your phone camera, tbh) and go for a bird hunt in your backyard! Birds can be found almost anywhere if you know where to look. Channel your inner wildlife photographer by practicing patience when observing them. Bird watching can be a very meditative activity. 

Need some help identifying a bird species or just want to make some bird-watching friends? Check out your local Audubon Society. A national organization dedicated to protecting birds, the Audubon Society has plenty of resources to help you learn all about your fav local avians. There are over 450 chapters nationwide, but if you don’t have one near you, download their app! 

How are you embracing your outdoorsy era? 
Let us know on Threads @girlslifemag!

Top image: @meganhomme
Slider image: @jennelle.eliana

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• Adam Rittenberg, ESPN Senior WriterAug 16, 2023, 06:24 PM ET

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  • College football reporter.
  • Joined ESPN.com in 2008.
  • Graduate of Northwestern University.

EVANSTON, Ill. — Northwestern interim coach David Braun is taking a “very calculated” approach with off-field team activities this month, while still finding ways for players to bond and prepare for the season after a turbulent summer.

In response to hazing allegations within the program, Northwestern coaches and players went through mandatory anti-hazing training before practices began Aug. 3.

“We’ve had an opportunity to go through extensive education when it comes to hazing, as a team and as a staff,” Braun said Wednesday. “That education will continue. We’re being very mindful of making sure that we find ways to allow this team to build and become cohesive and have fun in team meetings with music, making sure that this isn’t an environment where it’s just business. This team needs to come together.”

Northwestern is starting daily team meetings with competitions between position groups, which include basketball shooting and video games. Braun also said team meals have taken on greater meaning, and he will look for more opportunities to eat together off campus before the season begins Sept. 3 at Rutgers.

“We are very calculated in the fact that we’ve got to make sure that we move forward in an appropriate manner,” Braun said.

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Many of the hazing incidents listed in lawsuits filed by more than 10 former Northwestern players against the school allegedly occurred during preseason camp. Northwestern fired longtime coach Pat Fitzgerald on July 10 shortly after an investigation into hazing allegations within the program.

Braun, named interim coach July 13 after joining Fitzgerald’s staff as defensive coordinator in January, said he was open to scheduling additional team-building events as time allows and is keeping “open communication lines” with university administrators to ensure the activities are appropriate.

Quarterback Ben Bryant, a transfer from Cincinnati, described the competitions during team meetings each morning as “something everyone enjoys.”

“Our staff has a really good job of putting that together, and everyone’s all excited and cheering each other on,” Bryant said. “I think that’s been a really fun thing for us.”

Northwestern conducted a six-month investigation into hazing allegations within the program and announced several corrective measures July 7, including an independent locker room monitor who didn’t report to the football staff. The Wildcats also canceled off-campus practices in Wisconsin, where many alleged hazing incidents occurred.

No current players have been disciplined and only one staff member — defensive backs coach Matt MacPherson — is being investigated following allegations from former players.

Bryant, who is competing with Brendan Sullivan for the starting job, wants the team to maintain an inward focus and not worry about how it will be received at Rutgers.

The Wildcats open their home schedule Sept. 9 against UTEP, and Braun expects the team to be received well at Ryan Field, other than “a few outliers.”

“I certainly hope that this community, our alumni, all those that are associated with Northwestern University and Northwestern athletics, will come out and show full support for 103 young men that have worked their butts off over the course of the last four weeks and have come together to do something really special,” Braun said. “I’m really confident that that’s exactly what’s going to happen.”

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As part of its mission, WHAV provides information and resources targeting health and wellness, food insecurity, after-school programs, education and housing to residents of Greater Haverhill and the Merrimack Valley. To submit news of events, fundraising appeals and other announcements, click on the image.

A jobs program aimed at matching students with living wage careers, reading, career development with a senior housing developer, camperships, mentoring, sports and other youth activities are sharing in $750,000 from the city’s second year of Youth Activities and Mental Health Grants.

As WHAV previously reported, applicants were solicited this spring to apply for grants—$500,000 coming from the federal American Rescue Plan Act and $250,000 from cannabis fees and a national opioids settlement.

“The social and educational isolation of the COVID years imposed a terrible burden on our kids,” Mayor James J. Fiorentini said. “This funding is a chance to do some very meaningful and necessary things to improve the lives of our children and teens.”

The goal of the fund is to support youth activities and youth who traditionally lack similar opportunities as children from more affluent families. Low-income and minority children, and groups that support them, were given priority among applicants. Participation fees, uniforms, equipment, summer camps and other expenses such as transportation are among eligible expenses.

The single largest grant, $75,000, went to the 21st Century Jobskills Project conceived by retired Army Lt. General John D. “Jack” Gardner of Alexandria, Va. The program helps student identify a career and career plan development to achieve a “true living wage job.” Next up, Mount Washington-based Somebody Cares New England was awarded $55,000 to address “social-emotional wellness and practical life skills, in addition to physical development through sports.”

Former mayoral Chief of Staff Allison Heartquist, now director of Gardner’s HP3—Haverhill-Public Private Partnership, served as chair of the group evaluating grant requests. According to Fiorentini Communications Director Shaw Regan, Heartquist and any other committee members with a potential conflicts of interest, did not participate in discussions of those applications.

Another large grant, $54,000, was awarded to Bethany Community Services for a Youth Career Development program in partnership with the city’s Gateway Academy. It introduces 17 students to careers in senior housing.

Haverhill Promise, focused on increasing grade-level reading by the third grade received more than $20,000 for its “Book Buddies” and “Upstart” programs.

ARPA manager Kathleen Lambert City was responsible for making sure payments were ready for recipients by the end of the June. Lambert, along with the city’s ARPA consultant, Anser Advisory, and additional city staff worked with applicants navigating the online application process and federally required paperwork.

A complete list of grant awards appears below.

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Tap into a calmer classroom atmosphere with our varied collection of 23 art activities that promote mindfulness. Letting the mind wander freely has been known to have many benefits- some of which include increased levels of engagement thereafter, and better levels of awareness in the present moment. Peruse our collection to find a few picks that would best suit the needs of your students. 

1. Nature’s Mosaic

Encourage your learners to explore the textures and colors of the natural world by creating a mosaic made of its elements. They can blend pebbles, twigs, leaves, and flowers to achieve this. 

Learn More: Big Bang Mosaics

2. Guided Watercolor Meditation

Lead a meditation while you invite your students to channel their tranquility into art. They can each pick up a paintbrush and dabble with watercolor creations. 

Learn More: YouTube

3. Serenity Stones

Why not evoke mindfulness by getting your kiddos to decorate rocks with symbols or uplifting words? These pocket-sized talismans can then serve as reminders of tranquility during tense times.

Learn More: Experience Jackson

4. Breath Bubble Art

Invite your learners to discover the power of their breath as they blow liquid watercolor bubbles onto paper; resulting in a striking artwork.

Learn More: Kids Activities Blog

5. Mindful Lens

Under your guidance, your students can be prompted to capture serene moments through the lens of a camera- later arranging them into a collage. 

Learn More: Calm Sage

6. Tranquil Labyrinth Task

Task your students with tracing the intricate path of a labyrinth as they reflect on their own journey through life.

Learn More: Craft Whack

7. Leaf Weaving

Here’s a refreshing twist on traditional weaving, and a peaceful way to end the school day! Under the Autumn sun, your class can collect fallen leaves. Once back in the classroom, learners can then weave patterns to echo nature’s rhythms whilst experiencing the meditative quality of this art form.

Learn More: YouTube

8. Inner Reflection Self-Portraits

As your students create self-portraits, they can journey inward; exploring and expressing their personal qualities and interests through their design. 

Learn More: Glow Blogs

9. Mindful Collage Journaling

Introduce your students to a new form of journaling that combines collaging with written reflections. As they arrange images and jot down their thoughts, encourage them to take the time to ruminate on their self-awareness.

Learn More: Reddit

10. Affirmation Art

Evoke a sense of mindfulness by asking your students to come up with personal affirmations. Once written out, they can adorn the sayings with artistic embellishments before displaying them somewhere prominent. 

Learn More: Louise Gale

11. Still Life Serenity

Ask your students to slow down and observe a still-life setup; taking time to note all the intricate work and small details. The act of doing so will ground them in the present moment and nurture mindful artistry.

Learn More: Art Station

12. Found Object Expressions

Collecting objects and making them into art? Now that’s a fun way to integrate mindfulness in your classroom! As your students craft, lead a discussion on how these items represent their personal journeys to mindfulness.

Learn More: Crystal Bridges

13. Miniature Sculptural Garden

Sensory exploration is on the agenda as you invite your students to shape a miniature sculpture garden! As they mold their piece and enjoy a textured endeavor, they’ll find peace in the calmness of it all. 

Learn More: Instructables

14. Dreamcatcher Craft

Your students can weave their dreams into tangible objects by designing dreamcatchers. Encourage them to focus on the process; offering a mindful moment for each loop and knot made.

Learn More: YouTube

15. Serene Paper Marbling

There’s a certain magic in watching colors swirl and patterns form. Introduce your students to the mesmerizing process of paper marbling and let them try their hand at a new and meditative activity. 

Learn More: YouTube

16. Mindful Embroidery

Mindful embroidery is the perfect task for busy minds! As your little crafts cross-stitch away, they’ll enjoy the stress relief that comes with it. 

Learn More: Amy Of Melbourne

17. Paper Quilling Serenity

Paper quilling becomes a lesson in concentration and meditation as your students roll and fold each strip of paper. This exercise is a highly relaxing and wonderful way of evoking mindfulness. 

Learn More: Pinterest

18. Tranquil Zen Garden

Miniature Zen gardens are generally used as a tool to aid meditation. As you teach your students to rake through the sand, you help instill a deeper sense of peace and mindfulness. 

Learn More: Homedit

19. Serenity String Art

Geometry and mindfulness collide as your students create designs using only nails and strings. Encourage them to focus on the process rather than the end result; drawing their attention to the essence of mindfulness.

Learn More: Pinterest

20. Drip Painting

From forming orderly patterns to leaving wild drips, your students can explore the spontaneity of creating a drip painting. As they watch colors meld and form abstract masterpieces, they’ll learn to let go of control and simply be in the present moment.

Learn More: Masterpiece Society

21. Breathing Bead Chain

Foster mindfulness in a tactile manner by inviting your students to craft a breathing bead chain. A single bead transforms into a symbol of focused attention as learners thread a bead for each breath they take. 

Learn More: YouTube

22. Mindful Glitter Jar

Brighten up your classroom with glitter jars that double up as mindfulness tools. As the glitter whirls and settles, students can be prompted to consider their own flurry of thoughts and emotions.

Learn More: Fireflies and Mudpies

23. Drawing to Music

Round your day off with a peaceful art activity. Engage your students’ sense of hearing as you encourage them to draw and practice mindfulness whilst listening to music. 

Learn More: YouTube

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1. Practice deep breathing: Deep breathing helps to calm the mind and body, making it easier to fall asleep. Take deep breaths in through your nose and out through your mouth for several minutes before bed.

2. Meditate: Meditation is a great way to clear your mind and reduce stress. Spend a few minutes meditating before bed to help you relax.

3. Keep a gratitude journal: Write down a few things you’re grateful for each day. This can help shift your focus to positive thoughts and calm your mind before sleep.

4. Listen to calming music: Listening to calming music before bed can help you relax and fall asleep faster.

5. Take a warm bath: A warm bath before bed can help relax your muscles and calm your mind.

6. Drink herbal tea: Chamomile tea has been shown to have a calming effect and can help you fall asleep faster.

7. Stretch: Gentle stretching before bed can help release tension in your muscles and promote relaxation.

8. Read a book: Reading a book before bed can help you relax and unwind.

9. Practice mindfulness: Mindfulness is the practice of being present in the moment. Spend a few minutes practicing mindfulness before bed to help calm your mind.

10. Create a bedtime routine: Establishing a consistent bedtime routine can help signal to your body that it’s time to sleep.

11. Write down your worries: If you find yourself worrying about things before bed, write them down and set them aside for the night.

12. Avoid screens: The blue light emitted from screens can interfere with your sleep. Avoid using screens for at least an hour before bed.

13. Use aromatherapy: Lavender essential oil has been shown to promote relaxation and improve sleep quality.

14. Practice yoga: Yoga can help reduce stress and promote relaxation. Practice a few gentle yoga poses before bed.

15. Get regular exercise: Regular exercise can help improve sleep quality and reduce stress.

In conclusion, there are many mindful activities you can practice to improve your sleep and wake up feeling refreshed. By incorporating these activities into your bedtime routine, you can promote relaxation, reduce stress, and improve your overall well-being.

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1. Meditation: Meditation is a powerful tool for connecting with yourself. It helps you to focus on the present moment and clear your mind of distractions. By meditating regularly, you can improve your concentration, reduce stress, and enhance your overall well-being.

2. Yoga: Practicing yoga is a great way to connect with yourself and others. Yoga helps you to stay present in the moment and focus on your breath. It also helps to increase flexibility, strength, and balance.

3. Gratitude practice: Practicing gratitude is a simple yet effective way to connect with yourself and others. Take a moment each day to reflect on what you are grateful for and express your gratitude to others.

4. Journaling: Writing down your thoughts and feelings in a journal can help you connect with yourself and gain a deeper understanding of your emotions. It can also help you to identify patterns and triggers that may be affecting your well-being.

5. Mindful walking: Take a walk in nature and focus on your surroundings. Pay attention to the sights, sounds, and smells around you. This can help you to feel more grounded and connected to the world around you.

6. Mindful eating: Take the time to savor your food and pay attention to the flavors and textures. This can help you to feel more connected to your body and the food you are eating.

7. Reading: Reading can be a great way to connect with yourself and others. It can help you to gain new perspectives and insights, as well as provide a sense of relaxation and escape.

8. Art therapy: Engaging in art therapy can help you to express your emotions and connect with yourself on a deeper level. It can also be a fun and creative way to connect with others.

9. Mindful breathing: Take a few minutes each day to focus on your breath. This can help you to feel more centered and calm, as well as improve your concentration and focus.

10. Mindful listening: Practice active listening when you are talking to others. Pay attention to what they are saying and try to understand their perspective. This can help you to feel more connected to others and build stronger relationships.

11. Mindful communication: Be mindful of your words and how you communicate with others. Use kind and compassionate language and try to avoid negative or judgmental comments.

12. Mindful self-compassion: Be kind and compassionate to yourself. Practice self-care and self-love by taking care of your physical, emotional, and spiritual needs.

13. Mindful movement: Engage in mindful movement such as tai chi, qigong, or dance. This can help you to feel more connected to your body and your surroundings.

14. Mindful socializing: When you are socializing with others, be present in the moment and focus on the conversation. This can help you to feel more connected to others and build stronger relationships.

15. Mindful relaxation: Take the time to relax and unwind. Engage in activities such as taking a bath, getting a massage, or practicing relaxation techniques such as progressive muscle relaxation or guided meditation.

In conclusion, connecting with ourselves and others is essential for our overall well-being. By engaging in mindful activities such as meditation, yoga, gratitude practice, and art therapy, we can deepen our connection with ourselves and those around us. So, take the time to connect with yourself and others, and enjoy the many benefits that come with it!

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1. Meditation: Take a few minutes each day to sit quietly and focus on your breath. This can help you clear your mind and reduce stress.

2. Yoga: Practicing yoga can help you stretch your body and calm your mind. It’s a great way to reduce stress and promote relaxation.

3. Mindful breathing: Take a few deep breaths and focus on the sensation of your breath moving in and out of your body. This can help you feel more grounded and present.

4. Walking meditation: Take a walk outside and focus on the sights, sounds, and sensations around you. This can help you feel more connected to the world around you.

5. Gratitude journaling: Take a few minutes each day to write down things you’re grateful for. This can help you focus on the positive things in your life and reduce anxiety.

6. Mindful eating: Take the time to savor your food and focus on the taste, texture, and aroma. This can help you feel more present and mindful.

7. Body scan meditation: Lie down and focus on each part of your body, starting from your toes and working your way up. This can help you feel more relaxed and release tension in your body.

8. Mindful coloring: Coloring can be a relaxing and meditative activity. Take the time to focus on the colors and patterns as you color.

9. Mindful listening: Listen to music or sounds around you and focus on the details. This can help you feel more present and mindful.

10. Progressive muscle relaxation: Tense and relax each muscle group in your body, starting from your toes and working your way up. This can help you release tension and feel more relaxed.

11. Mindful showering: Take the time to feel the water on your skin and focus on the sensation. This can help you feel more relaxed and present.

12. Mindful cleaning: Focus on each task as you clean, and try to stay present in the moment. This can help you feel more mindful and reduce stress.

13. Mindful gardening: Take the time to connect with nature and focus on the sensations of gardening. This can help you feel more grounded and relaxed.

14. Body awareness meditation: Focus on each part of your body and the sensations you feel. This can help you feel more grounded and present.

15. Mindful movement: Practice a mindful activity like tai chi, qigong, or dance. This can help you feel more present and in tune with your body.

Incorporating these mindfulness activities into your daily routine can help you reduce anxiety and promote a sense of calm and well-being. Take the time to prioritize self-care and mindfulness, and you’ll be amazed at the positive changes you’ll see in your life.

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1. Meditation
Meditation is a powerful tool for calming the mind and reducing stress. It involves sitting quietly and focusing on your breath or a mantra. Even just a few minutes of meditation each day can help you feel more centered and present.

2. Yoga
Yoga combines physical postures, breathing exercises, and meditation to promote relaxation and mindfulness. Practicing yoga regularly can improve your flexibility, strength, and overall well-being.

3. Walking in nature
Spending time in nature can be a great way to clear your mind and reconnect with your inner self. Take a walk in the woods, by the beach, or in a park, and notice the sights, sounds, and smells around you.

4. Journaling
Writing in a journal can be a therapeutic way to process your thoughts and emotions. Try to set aside a few minutes each day to write down your thoughts and feelings, without judgment or criticism.

5. Gratitude practice
Focusing on what you’re thankful for can shift your perspective and help you feel more positive. Try writing down three things you’re grateful for each day, or simply take a moment to appreciate the good things in your life.

6. Mindful breathing
Conscious breathing can help you relax and reduce stress. Try taking a few deep breaths, inhaling through your nose and exhaling through your mouth. Focus on the sensation of your breath entering and leaving your body.

7. Visualization
Visualization involves imagining a calming scene or experience, such as a beach or a waterfall. Close your eyes and picture yourself in this peaceful environment, focusing on the details and sensations.

8. Mindful eating
Eating mindfully involves paying attention to the taste, texture, and aroma of your food, as well as your body’s hunger and fullness signals. Try to eat slowly and without distractions, savoring each bite.

9. Body scan
A body scan is a mindfulness exercise that involves focusing on each part of your body, from your toes to the top of your head. Notice any sensations or tension, and try to release any tightness or discomfort.

10. Creative expression
Engaging in a creative activity, such as painting, writing, or playing music, can be a meditative and fulfilling way to express yourself. Focus on the process rather than the outcome, and allow yourself to be present in the moment.

11. Mindful communication
Mindful communication involves listening attentively and speaking from a place of empathy and understanding. Try to be fully present in your interactions with others, and communicate in a way that is respectful and compassionate.

12. Digital detox
Taking a break from technology can help you disconnect from the constant stimulation and distractions of the online world. Try unplugging for a few hours or a whole day, and notice how you feel without constant notifications and screens.

13. Mindful movement
Any form of movement can be a mindful activity if you focus on your breath and body sensations. Try a gentle yoga flow, a walking meditation, or even just stretching and moving your body in a mindful way.

14. Mindful listening
Listening mindfully means fully attending to the speaker and hearing their words without judgment or distraction. Try to listen actively and with curiosity, asking questions and seeking to understand.

15. Self-care
Taking care of yourself is an important way to cultivate inner balance and well-being. Prioritize your physical, emotional, and mental health by getting enough sleep, eating well, exercising regularly, and practicing self-compassion.

In conclusion, finding inner balance is an ongoing practice that requires attention, intention, and commitment. By incorporating these 15 mindful activities into your daily routine, you can cultivate greater awareness, calm, and connection with your true self.

The post Find Inner Balance with These 15 Mindful Activities Anyone Can Do appeared first on Minds Valley.

1. Meditation

Meditation is one of the most well-known mindfulness practices. It involves sitting quietly and focusing on your breath, thoughts, or a specific object. Meditation can help you clear your mind, reduce stress, and increase focus.

2. Journaling

Journaling is a great way to reflect on your thoughts and feelings. It can help you pinpoint areas in your life that may need improvement and allow you to focus on your goals. It can also help you process emotions, reduce stress, and increase creativity.

3. Walking

Walking mindfully can help you connect with your surroundings and increase awareness of your body. It can be a great way to clear your mind and enhance creativity.

4. Gratitude Practice

Practicing gratitude can help you appreciate the good things in your life and increase positivity. You can practice gratitude by writing down three things you’re thankful for each day or by focusing on gratitude during meditation.

5. Yoga

Yoga is a great way to incorporate mindfulness into your physical activity. It can help you connect with your body and breath, reduce stress, and increase focus.

6. Mindful Eating

Mindful eating involves paying attention to the taste, texture, and smell of your food. It can help you slow down and appreciate your meals, reduce overeating, and increase awareness of your body.

7. Breathwork

Breathwork involves focusing on your breath and using it to calm your mind and body. It can help you reduce stress, increase focus, and enhance creativity.

8. Visualization

Visualization involves imagining yourself in a specific situation or achieving a specific goal. It can help you increase motivation and focus, and enhance creativity.

9. Mindful Listening

Mindful listening involves giving your full attention to the person speaking. It can help you increase communication skills, reduce stress, and enhance relationships.

10. Mindful Breathing

Mindful breathing involves paying attention to your breath as you inhale and exhale. It can help you reduce anxiety, increase focus, and enhance creativity.

11. Mindful Stretching

Mindful stretching involves paying attention to your body as you stretch. It can help you connect with your body, reduce stress, and increase flexibility.

12. Mindful Showering

Mindful showering involves paying attention to the sensations of the water on your body and the aroma of your soap. It can help you start your day with a clear mind and increase awareness of your body.

13. Mindful Cleaning

Mindful cleaning involves paying attention to the task at hand and focusing on the present moment. It can help you reduce stress, increase productivity, and enhance creativity.

14. Mindful Breathing Exercises

Mindful breathing exercises involve focusing on your breath and using specific techniques to calm your mind and body. It can help you reduce stress, increase focus, and enhance creativity.

15. Mindful Coloring

Mindful coloring involves focusing on the colors and patterns as you color. It can help you reduce stress, increase creativity, and enhance focus.

In conclusion, mindfulness is a powerful tool that can enhance your creativity and productivity. By incorporating these mindfulness activities into your daily routine, you can reduce stress, increase focus, and improve your overall well-being. Try a few of these activities and see how they can benefit you.

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14 Mindfulness Activities for Kids

Kids’ are go through a lot. More than what many of us can remember our generation experiencing.  Luckily, there is a powerful tool to help us navigate these difficult times—mindfulness activities for kids. Jon Kabat-Zinn, a renowned expert in the field of mindfulness, defines the practice as “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally.”

Through mindfulness, we learn to slow down, be aware, and breathe. Using mindfulness activities, kids can learn to cope with stress, regulate emotions, and strengthen their focus. It’s beneficial to learn about mindfulness at any time, but it can truly provide a lifeline in managing the turbulence that has accompanied the pandemic. Below are some strategies to help your child quiet their mind and build resilience. Explore these activities as a family to see what is the best fit for you and your kids!

Mindfulness Activities for Kids of All Ages

Create a “calm corner” or “peace section” in your home.

Guide your child to decorate a poster with pictures of their favorite people, significant places, and meaningful objects. When your child feels sad or overwhelmed, they can sit in the calm corner with cozy blankets or on a bean bag to turn around their mood and have a “time in.”

Incorporate mindfulness into your everyday family life.

Whether it’s part of your child’s bedtime routine or something you do while sitting down to dinner together, have everyone identify one thing you are grateful for each day. A focus on gratitude enables us to appreciate our blessings. Use this time to put stressful moments from the day behind you.

Mindfulness Activities for Kids Ages 2-5

Introduce young kids to yoga.

Try a virtual yoga class tailored for toddlers and preschoolers with Karma Kids Yoga, a Manhattan-based yoga studio for children. Pre-recorded classes are available through its YouTube channel, and it also hosts live, interactive classes on Zoom and Instagram Live. Check out the Karma Kids Yoga schedule to discover engaging classes that encourage mindful movement for your little one and help them find their inner Zen.

Teach preschoolers how to identify their feelings.

Teaching our toddlers and preschoolers how to identify and name their feelings is an important part of growing up. Being aware of our emotions, and how they affect us, is also a key component of mindfulness. Read Todd Parr’s book The Feelings Book and discuss how it’s normal to experience different feelings every day. Learning how to name feelings is also a key cornerstone in helping preschoolers build emotional intelligence skills.

Meditate with Elmo, Cookie Monster, and other Sesame Street friends.

In an effort to help kids and parents combat the stress and anxiety brought on by the pandemic, Headspace and Sesame Street partnered to create “Monster Meditations,” six animated shorts to teach kids mindfulness, meditation, and social and emotional learning. The shorts are around 3 minutes long and feature animated versions of Sesame Street Muppets expressing feelings of frustration, impatience, being overwhelmed, nervousness, disappointment, and excitement, and learning breathing techniques, sensory activities, and mindfulness techniques to help manage everyday scenarios.

Mindfulness Activities for Kids Ages 6-8

Teach kids to focus on breathing.

Don’t be intimidated by meditation! Place a “breathing buddy,” such as a favorite stuffed animal, on your child’s stomach. Follow a guided meditation from Linda Lantieri’s book Building Emotional Intelligence: Practices to Cultivate Inner Resilience in Children as your child concentrates on their breathing. The stuffed animal provides a visual cue for kids to connect with the present moment and relax.

Meditate with Barbie.

Headspace for Kids partnered with Barbie to raise awareness surrounding emotional well-being and mindfulness exercises like meditation with the Barbie Wellness Collection. Exercises include meditations that will help kids get ready for their day in the morning, bounce back from scary and worrisome thoughts, appreciate the world around them, settle down for bed, and simply breathe.

Explore foods with your senses.

Even the simple act of eating a snack can teach us mindfulness—enter Raisin Meditation. Use your senses to evaluate how it looks, smells, feels, and tastes. Focus on chewing the raisin by counting how many bites you took before swallowing it. Showing this level of attentiveness helps our kids to cultivate mindfulness.

Make a mindfulness craft.

Read the book Peaceful Piggy Meditation by Kerry Lee Maclean and construct a “mind in a jar” as an extension activity. Fill a jar with water and glitter, similar to a homemade snow globe. Shake the jar and watch the glitter settle on the bottom. When the water is clear, it reminds us to nurture a sense of calm. Notice and discuss with your child how the story and mind in a jar activity go together.

Psst…check out The Best Mental Health Podcasts for Parents 2023

Mindfulness Activities for Kids Ages 9-12

Spend time coloring in a mindfulness coloring book.

Coloring isn’t just for young kids anymore. Older kids, tweens, teens, and even adults are finding their way back to the childhood favorite—and it’s a great way to practice mindfulness. Consider purchasing a mandala coloring book. Mandalas are important in the Buddhist and Hindu faith traditions and include a series of geometric shapes. Coloring mandalas is a gentle way to still the mind and express one’s creativity.

Go for a walk outside.

Step into the outdoors for a nature walk. While focusing on your senses, point out what you and your child observe as you walk and take deep breaths. This exercise helps both the mind and body through the restorative power of nature.

Mindfulness Activities for Kids Ages 13 and Older

Listen to soothing music and journal.

Teenagers may experience anxiety as part of their development. Encourage your teenager to listen to soothing instrumental music while expressing their thoughts in a journal. To help with brainstorming, have your teenager check out some mindfulness writing prompts, like what are you grateful for, what is something you feel nervous about, brainstorm a list of everything you’d like to do, and make a list of 25 things that make you smile.

Utilize aromatherapy to create a calm, mindful environment.

Purchase some lavender body cream or an essential oil for your teen. Aromatherapy can assist in setting a contemplative mood.

Create a mantra or statement of affirmation.

Teenagers can benefit from learning how to use affirmations and mantras. Affirmations are positive statements meant to uplift our spirits and shape our state of mind. Show your teen how to use the power of words to stay grounded and reject negative self-talk.

Above all, an important key to mindfulness is modeling it for our kids. When we are mindful together, we can establish meaningful routines that promote self-care and help us to stay connected as a family, even in the toughest of situations.

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