In today’s fast-paced world, even pre-schoolers can experience stress and anxiety. Whether it’s from changes in routine, starting a new school, or simply processing big emotions, young children can benefit from mindfulness practices. Introducing mindfulness activities at an early age can help pre-schoolers manage stress, improve emotional regulation, and develop a sense of calm. These activities are designed to be fun, simple, and engaging, allowing children to relax and stay present in the moment.

1. Deep Belly Breathing

Deep breathing is one of the most effective mindfulness techniques for reducing stress in children and adults alike. Teaching pre-schoolers how to focus on their breathing helps them calm down when they’re feeling overwhelmed or anxious.

How to do it: Guide your child to take slow, deep breaths through their nose, expanding their belly like a balloon. Then, have them slowly breathe out through their mouth, feeling the “balloon” deflate. You can make this exercise more fun by pretending they are blowing out candles or blowing up a balloon.

2. Mindful Listening

Mindful listening is a great way to help pre-schoolers focus on the present moment by tuning into the sounds around them. It teaches them to slow down and pay attention, which can be particularly helpful in stressful situations.

How to do it: Have your child sit quietly and close their eyes. Ask them to listen closely to the sounds around them—birds chirping, the wind blowing, or even the ticking of a clock. After a minute, ask them to share the different sounds they heard. This activity enhances their ability to concentrate and helps them feel more grounded.

3. Body Scan Meditation

The body scan is a simple mindfulness technique that encourages pre-schoolers to focus on different parts of their body, helping them become aware of physical sensations and release tension.

How to do it: Guide your child to lie down comfortably and close their eyes. Start by asking them to focus on their toes, noticing how they feel. Then, slowly move up to their feet, legs, belly, arms, and head, asking them to relax each body part as you go. This mindful check-in allows them to release any tension they might be holding.

4. Glitter Jar Meditation

A glitter jar is a fun visual tool that can help children understand how their thoughts and feelings can settle when they take time to pause and breathe. This calming activity is perfect for teaching mindfulness in a hands-on, engaging way.

How to do it: Fill a jar or bottle with water, clear glue, and glitter. Shake the jar, and explain that the swirling glitter represents how their thoughts and emotions feel when they are upset or stressed. As the glitter settles to the bottom, it symbolizes how their mind can calm down with time and deep breaths.

5. Mindful Colouring

Colouring can be a very soothing and meditative activity for young children. It helps them focus their attention and express their feelings in a creative, non-verbal way, making it an excellent mindfulness tool. Provide your child with colouring sheets and crayons or markers. Encourage them to colour slowly, paying attention to the colours they choose and the patterns they create. You can guide them by saying, “Let’s take our time and focus on how the colours make us feel.”

6. Nature Walk with Mindful Observations

Taking a nature walk can be a wonderful way to teach mindfulness, as children can use their senses to explore the world around them. This activity helps them stay present and engaged with their environment, reducing stress and promoting relaxation.

Go for a walk outside with your child, and encourage them to notice the different sights, sounds, and smells. Ask questions like, “What do you see?” or “Can you hear the birds?” This helps them focus on their surroundings and stay grounded in the moment.

7. Mindful Eating

Mindful eating teaches children to focus on the sensations and experience of eating, helping them slow down and be present. This activity can also help with stress management by encouraging calmness and gratitude during mealtime.

During a snack or meal, ask your child to focus on the texture, taste, and smell of the food. Encourage them to chew slowly and think about how the food feels in their mouth. You can say things like, “What does your apple taste like? Is it crunchy or soft?”

Mindfulness activities offer a simple yet powerful way to help pre-schoolers manage stress and anxiety. These fun, engaging mindfulness activities not only reduce stress but also encourage emotional resilience, helping young children handle life’s challenges with confidence and ease.

Sources:

Mindfulness for Pre-schoolers