Mindfulness Activities for Kids
For kids growing up in military or first responder families, day-to-day life can bring an extra layer of emotional complexity.
Whether it’s the stress of long separations, sudden changes in routine, or sensing the seriousness of a parent’s job, these children often carry more than people realize.
Mindfulness offers a gentle, effective way to manage those big feelings, reduce anxiety, and build a sense of inner steadiness—even when the world around them feels unpredictable.
The best part? Mindfulness doesn’t have to mean sitting in silence. It can look like blowing bubbles, walking barefoot in the grass, or pausing to listen to birds.
These small, accessible moments can help kids of all ages tune into their bodies, notice their thoughts and emotions, and feel more in control.
To help you and your children along the way with becoming more mindful, Homefront has put together this list of great activities that make mindfulness fun and easy for kids.
Breathing & Body Awareness
These grounding exercises help kids recognize what’s happening inside their bodies and begin to regulate how they respond to stress or excitement.
Heartbeat Exercise
After running in place or doing jumping jacks, pause and place a hand on the heart. Notice how it beats—and how it begins to slow with calm breathing.
Buddy Breathing
Lie down with a stuffed animal on the belly. Watch it rise and fall with each breath, just like gentle waves.
Pinwheel or Bubble Breathing
Take a deep breath in, then exhale slowly to spin a pinwheel or blow a bubble. Focus on the breath and the motion.
Muscle Relaxation
Squeeze and release muscle groups from head to toe. Say things like “tight like a rock… soft like a pillow” to help little ones tune in.
Sensory Activities
Tuning into the five senses anchors kids in the present moment and offers a simple path to emotional regulation—even in noisy or chaotic environments.
Five Senses Exploration
Ask: What do you see? Hear? Smell? Taste? Touch? Use this as a grounding tool during anxious moments or as a quiet-time routine.
Mindful Eating
Choose a small snack (like a raisin or cracker) and eat it slowly. Notice color, texture, and taste with each bite.
Sensory Walk or Garden Time
Walk outdoors and focus on what you notice through each sense. Gardening adds another layer of texture, smell, and wonder.
Movement & Play
Mindfulness doesn't need to be still. These movement-based activities help active kids find calm through motion and awareness.
Yoga Poses
Try child-friendly poses like tree, cat-cow, or butterfly. Focus on breathing and how each pose feels.
Freeze and Breathe
Dance to music, then pause when it stops. Inhale deeply. Exhale slowly. Then start again.
Walking Meditation
Walk slowly in a quiet space, paying attention to each footstep, the feeling of the ground, and the rhythm of the breath.
Emotion Charades
Take turns acting out different emotions with just facial expressions and gestures. Others guess what’s being felt.
Creative Activities
For some children, mindfulness blooms through imagination. These creative practices offer space for expression, calm, and connection.
Mindful Coloring
Use coloring books or blank pages. Focus on how the crayon moves, the texture of the paper, and the feeling of color choices.
Gratitude Chains or Scavenger Hunts
Share something you’re thankful for and add it to a paper chain. Or search for comforting or joyful items around the home.
Story Building
Create a story together, one line at a time. Each sentence begins after a slow, mindful breath.
Calming & Focus
These gentle practices help kids settle their minds and bodies. They're especially useful for transitions—before school, bedtime, or winding down from a tough day.
Mindful Glitter Jar
Shake a jar filled with glitter and water. Watch the sparkles swirl, then slowly settle—just like your thoughts.
Guided Meditation
Listen to a short, kid-friendly meditation or body scan. Focus on the voice and the breath.
Sound Circle
In a small group, each person makes a soft sound. Others listen, repeat, and build a rhythm together.
Nature-Based & Everyday Mindfulness
Mindfulness doesn’t have to be a separate activity—it can be woven into daily life. These simple, sensory-rich experiences help children stay connected to the world around them.
Gardening Together
Plant seeds, pull weeds, or water flowers while noticing smells, textures, and changes over time.
Take a Mindful Walk
Move slowly, pausing often to observe. What do you see? What do you hear? What’s new today?
You Are Never Alone
Mindfulness is not about perfection. It’s about noticing—what you feel, what you need, what’s happening around you—and learning how to respond with intention. For children in military and first responder families, it can become an anchor in the face of change, distance, or uncertainty.
At Guardian Revival and in our Homefront family program, we’re here to help families build routines that support emotional wellness.
Whether you try one activity or all twenty, remember: every mindful moment you share with your child is an investment in their resilience, confidence, and sense of peace.
About Guardian Revival
Guardian Revival is a 501(c)(3) not-for-profit organization that improves the mental health & well-being of military, veterans, and first responders — our guardians — and their families, at no cost to them.
Our Programs
Another Summit | Outdoor adventures — walking, hiking, backpacking, paddling, and fly fishing
Boots & Paws | Providing dogs for the therapeutic benefits of animal companionship
Encore | Opportunities to learn, write, play, record, and share music
Peer Services | Individual & group peer support for guardians by guardians
Homefront | Support & resources for military & first responder families
Upcoming Events
All of our events are free for guardians (active & retired): Active Military ᐧ Veterans ᐧ Reserves ᐧ National Guard ᐧ Law Enforcement ᐧ Fire & Rescue ᐧ Emergency Medical Services ᐧ Dispatchers ᐧ Corrections ᐧ Federal Agents
From gatherings and hikes to music and mindfulness, there’s a place for everyone in our community — in-person, online, and outdoors. We hope you’ll join us soon:
