• Yoga and Mindfulness 


    Cosmic Kids

    Cosmic Kids is a yoga, mindfulness and relaxation website designed specially for kids aged 3+, used in schools and homes all over the world. There are different videos to watch based on your child's age and educational/developmental level. 


    Bari Koral: Kids Yoga, Music and Mindfulness

    Discover a wonderful world of beloved songs and activities that make it easy to teach yoga and mindfulness to children. Bari Koral is a widely recognized kids yoga expert and popular recording artist. Every day, thousands of children, parents and teachers around the world are learning and enjoying the benefits of yoga and mindfulness with Bari and her fast growing YouTube channel.


    Mindful Ozzy Introduces Mindfulness

    A breath-focused video by a cute British owl.  Best for younger kids.A good introduction about the reasons for mindful breathing and why mindfulness is a good tool in many situations. About 1 minute of actual mindful breathing, but still a nice way to focus in.


    Breathe In, Breathe Out- Positive Affirmation Stress Relief for Kids

    A beautiful 2-minute affirmation song for listening to and breathing along with. I tell my kids to breathe in as the colors appear, and breathe out as they start to disappear.  It works pretty well with the rhythm of the song. Go Zen Online has some other good videos for kids ages 7 and up, some of them would work well for middle school kids, too.


    Rainbow Breath by GoNoodle

    A good 4-minute breathing video that leads kids through physically tracing the rainbow with their arms in a slow and visually appealing video. Go Noodle’s flow videos are all good for calming down, and many of them use mindful practices like this one. It’s a little slower and harder to maintain slow movement for some younger kids. Kids can sit or stand for this one.


    Mindfulness Meditation for Kids by Beth Kurland 

    A true guided meditation, this 5-minute video is a nice way to help kids focus mindfully on the space around them, their bodies, and their emotions. Prep the kids to sit comfortably and listen the whole time (answer any questions IN your head not out loud). They can close their eyes or keep them open to watch the pictures on the screen.


    10 Mindfulness Exercises for Stronger School Focus- From ADDitude Magazine by Elliot Buck, M.ED.

    Meditation and yoga promote focus and collaborative learning — particularly for students with ADHD. Learn how to introduce mindfulness exercises to your students or your child here. 


    Family Mindful Activities:



    4 Fun Mindfulness Activities and Exercises for Children
    Let’s start with these simple ways to attune children with their bodies. At a young age, humans naturally curious about the strength and flexibility of their bodies. It’s a great age to introduce body-mind awareness as a valuable way to take care of themselves.


    Mindful Posing

    One easy way for children to dip their toes into mindfulness is through body poses. To get your kids excited, tell them that doing fun poses can help them feel strong, brave, and happy.

    Have the kids go somewhere quiet and familiar, a place they feel safe. Next, tell them to try one of the following poses:

    1. The Superman: this pose is practiced by standing with the feet just wider than the hips, fists clenched, and arms reached out to the sky, stretching the body as tall as possible.

    2. The Wonder Woman: this pose is struck by standing tall with legs wider than hip-width apart and hands or fists placed on the hips (Karen Young, 2017).

    Ask the kids how they feel after a few rounds of trying either of these poses. You may be surprised.


    While on the subject of superheroes, this can be a related “next step” to teach kids how to stay present.

    Instruct your kids to turn-on their “Spidey senses,” or the super-focused senses of smell, sight, hearing, taste, and touch that Spiderman uses to keep tabs on the world around him. This will encourage them to pause and focus their attention on the present, opening their awareness to the information their senses bring in (Karen Young, 2017).

    This is a classic mindfulness exercise and encourages observation and curiosity—great skills for any human to practice.


    The Mindful Jar

    This activity can teach children how strong emotions can take hold, and how to find peace when these strong emotions feel overwhelming.

    • First, get a clear jar (like a Mason jar) and fill it almost all the way with water. Next, add a big spoonful of glitter glue or glue and dry glitter to the jar. Put the lid back on the jar and shake it to make the glitter swirl.

    • Finally, use the following script or take inspiration from it to form your own mini-lesson:

    “Imagine that the glitter is like your thoughts when you’re stressed, mad or upset. See how they whirl around and make it really hard to see clearly? That’s why it’s so easy to make silly decisions when you’re upset – because you’re not thinking clearly. Don’t worry this is normal and it happens in all of us (yep, grownups too).

    [Now put the jar down in front of them.]

    Now watch what happens when you’re still for a couple of moments. Keep watching. See how the glitter starts to settle and the water clears? Your mind works the same way. When you’re calm for a little while, your thoughts start to settle and you start to see things much clearer. Deep breaths during this calming process can help us settle when we feel a lot of emotions” (Karen Young, 2017).

    This exercise not only helps children learn about how their emotions can cloud their thoughts, but it also facilitates the practice of mindfulness while focusing on the swirling glitter in the jar.

    Try having the kids focus on one emotion at a time, such as anger, and discuss how the shaken verse settling glitter is like that emotion.



    The Safari exercise is a great way to help kids learn mindfulness. This activity turns an average, everyday walk into an exciting new adventure.

    Tell your kids that you will be going on a safari: their goal is to notice as many birds, bugs, creepy-crawlies, and any other animals as they can. Anything that walks, crawls, swims, or flies is of interest, and they’ll need to focus all of their senses to find them, especially the little ones (Karen Young, 2017).

    A similar exercise for adults is the mindfulness walk. This exercise provokes the same response in children that a mindful walk elicits in adults: a state of awarenessand grounding in the present.

    If you’re interested in more information on how to encourage the practice of mindfulness in children and teens, you can check out the other exercises from this website. Otherwise, head on to the next section where we lay out key tips for teaching these concepts.


    Color a Mandala: https://colormandala.com/



Last Modified on September 15, 2022