15 Mindfulness Activities for Toddlers and Preschoolers (Simple and Fun)

Quick Answer: The best mindfulness activities for young children are simple and playful: belly breathing with a stuffed animal, animal-themed yoga poses, sensory awareness walks, and gratitude sharing at dinner. Start with just 2-3 minutes daily. Toddlers as young as 2 can begin learning basic mindfulness skills like deep breathing and body awareness.

What Is Mindfulness for Kids?

Mindfulness is paying attention to the present moment—noticing what you see, hear, feel, and think without judgment. For young children, this means learning to pause, notice their body and emotions, and respond thoughtfully rather than reactively.

Research shows that mindfulness practice in early childhood can:

• Improve emotional regulation and reduce tantrums

• Increase attention span and focus

• Reduce anxiety and stress

• Build empathy and kindness toward others

• Support better sleep

• Strengthen the parent-child connection

The key for toddlers and preschoolers is making mindfulness concrete, playful, and brief. Abstract concepts like “clearing your mind” don’t work for young children—but “making your belly rise like a balloon” does.

Breathing Activities

Breathing exercises are the foundation of mindfulness. Teaching children to take slow, deep breaths gives them a tool to use when they’re upset, anxious, or overwhelmed.

1. Belly Breathing with a Stuffed Animal

Have your child lie on their back with a small stuffed animal on their belly. Ask them to breathe in slowly and make the stuffed animal rise, then breathe out and watch it fall.

Why it works: The visual feedback makes breath awareness concrete. Children can see their breathing rather than just feeling it.

Script: “Let’s give teddy a gentle ride. Breathe in slowly through your nose—see teddy go up? Now breathe out slowly through your mouth—teddy goes back down. Can you give teddy five slow rides?”

2. Smell the Flower, Blow the Candle

Hold up one finger as a “flower” and another as a “candle.” Breathe in through the nose to smell the flower, then breathe out through the mouth to blow out the candle.

Why it works: The imagery connects breath to familiar actions children already understand.

3. Animal Breaths

Make breathing exercises playful with animal themes:

Lion’s Breath: Breathe in through the nose, then exhale forcefully through the mouth with tongue out, making a “haaa” sound. (Great for releasing frustration!)

Snake Breath: Breathe in through the nose, then exhale slowly while making a long “sssss” sound.

Bunny Breath: Take three quick sniffs through the nose, then one long exhale through the mouth.

4. Starfish Breathing

Spread one hand like a starfish. Use the pointer finger of the other hand to trace up each finger while breathing in, and down while breathing out.

Why it works: The physical tracing gives children something to focus on and creates a rhythm for breathing.

5. Hot Cocoa Breathing

Pretend to hold a cup of hot cocoa. Breathe in to smell the cocoa, then blow gently to cool it down. Repeat 5 times.

Why it works: The imaginary scenario engages children who might resist “breathing exercises” but love pretend play.

Movement and Yoga Activities

Young children learn through their bodies. Movement-based mindfulness helps them connect physical sensations with emotional awareness.

6. Animal Yoga Poses

Introduce simple yoga poses using animal names that children relate to:

Cat-Cow: On hands and knees, arch back up like a scared cat, then drop belly down like a cow. Move slowly between positions with breath.

Downward Dog: Hands and feet on floor, bottom in the air like a dog stretching.

Cobra: Lie on belly, push up with arms, lift chest like a snake.

Tree: Stand on one foot, other foot against ankle or calf, arms up like branches.

Butterfly: Sit with soles of feet together, knees out, gently flap legs like butterfly wings.

7. Freeze Dance

Play music and dance, then pause the music. When music stops, children freeze in whatever position they’re in and take three deep breaths before music resumes.

Why it works: Combines physical activity with moments of stillness and breath awareness.

8. Body Scan for Kids

Have your child lie down comfortably. Guide them through noticing each body part, starting at their toes and moving up.

Script: “Let’s check in with your body. First, notice your toes. Are they warm or cold? Relaxed or wiggly? Now feel your feet… your legs… your belly…”

Keep it brief (2-3 minutes) and use simple language. This activity works well before sleep.

Sensory Awareness Activities

Mindfulness means paying attention to present-moment experience. Sensory activities help children notice what’s happening right now through their five senses.

9. Mindful Listening

Set a timer (or use a singing bowl, bell, or chime) and ask your child to listen until they can’t hear the sound anymore. Then ask: “What else can you hear right now?”

Why it works: Focused listening pulls attention into the present moment and develops auditory awareness.

Extension: Go on a “listening walk” outside and count how many different sounds you can hear.

10. Five Senses Check-In

At any moment, pause and ask your child to name:

• 5 things they can SEE

• 4 things they can TOUCH

• 3 things they can HEAR

• 2 things they can SMELL

• 1 thing they can TASTE

Why it works: This grounding technique brings attention to the present and works well when children feel anxious or overwhelmed.

11. Mindful Eating

Choose one small food item (a raisin, strawberry, or cracker). Before eating, observe it closely: What color is it? What does it feel like? Smell it. Take a tiny bite and notice the taste and texture.

Why it works: Slowing down a familiar activity (eating) demonstrates what “paying attention” actually means.

12. Texture Hunt

Go on a walk and collect items with different textures. Sit down and feel each item with eyes closed, describing what you notice.

Why it works: Combines sensory play with focused attention and vocabulary building.

Gratitude and Kindness Activities

Mindfulness includes noticing positive experiences and cultivating kindness. These practices build emotional wellbeing and social skills.

13. Gratitude Sharing

At dinner or bedtime, each family member shares one thing they’re grateful for from their day. Keep it simple—even “I’m grateful for my blanket” counts.

Why it works: Regular gratitude practice shifts attention toward positive experiences and builds family connection.

For younger toddlers: Ask “What made you happy today?” or “What’s something good that happened?”

14. Kindness Jar

Write kind acts on slips of paper (give a hug, share a toy, help with a chore, draw a picture for someone). Pull one out each morning and try to do that kind act during the day.

Why it works: Makes abstract kindness concepts concrete and actionable.

15. Sending Good Wishes

Sit quietly together and think of someone you love. Take turns saying “I hope [person] is happy” or “I hope [person] has a good day.”

Why it works: This simplified loving-kindness meditation develops empathy and emotional vocabulary.

Creating a Mindful Environment

Your physical environment can support or hinder mindfulness practice.

Set Up a Calm-Down Corner

Create a dedicated space for mindfulness and emotional regulation. Include:

• Comfortable cushion or beanbag

• Soft blanket

• Breathing buddy (stuffed animal)

• Calm-down jar (glitter jar to watch settle)

• Simple mindfulness cards or books

• Noise-canceling headphones (optional)

This space isn’t for punishment—it’s a positive retreat for when children need to reset.

Reduce Environmental Noise

Background noise (TV, constant music, device sounds) makes mindfulness harder. Create regular quiet periods in your home when screens are off and ambient noise is minimal.

Model Mindfulness Yourself

Children learn by watching you. Let them see you:

• Taking deep breaths when frustrated

• Pausing before reacting

• Expressing gratitude

• Doing your own mindfulness practice

Say what you’re doing out loud: “I’m feeling frustrated, so I’m going to take three deep breaths to calm down.”

When and How Often to Practice

Consistency matters more than duration. Short, regular practice builds skills better than occasional long sessions.

Suggested Schedule

Daily (1-3 minutes):

• Breathing exercise in the morning or before bed

• Gratitude sharing at dinner

Weekly (5-10 minutes):

• Yoga or movement session

• Mindful nature walk

• Sensory awareness activity

Best Times for Mindfulness

• Morning: Sets a calm tone for the day

• Before transitions: Helps children switch gears (before leaving the house, before dinner)

• When energy is high: Movement-based mindfulness channels excitement

• Before bed: Calm activities support better sleep

• During emotional moments: Brief breathing when upset (but teach the skill when calm)

Tips for Success

• Keep it short: 2-5 minutes is plenty for toddlers

• Make it playful: If it feels like a chore, children will resist

• Don’t force it: If your child isn’t interested, try again later

• Join in: Practice together rather than instructing from the sidelines

• Be consistent: Same time, same place helps build habits

• Celebrate effort: “You took such a nice deep breath!” matters more than perfection

Mindfulness for Specific Situations

Different mindfulness tools work for different challenges.

For Big Emotions and Tantrums

Teach breathing exercises when your child is calm so they can access the skill when upset. During a tantrum, stay calm yourself and offer simple cues: “Let’s take a big breath together.”

For more on managing toddler behavior, see our guide on how to get your toddler to stop hitting.

For Trouble Sleeping

Body scan, belly breathing with a stuffed animal, and progressive muscle relaxation (squeeze and release each body part) work well before bed.

For more on toddler sleep challenges, see our guide on sleep training toddlers.

For Anxiety or Worry

The “5-4-3-2-1” sensory grounding technique works well for anxious moments. Also helpful: naming the feeling (“You’re feeling worried”) and reassuring presence.

For Transitions

A simple “transition ritual” like three deep breaths or a short song helps children shift between activities without meltdowns.

Frequently Asked Questions

At what age can children start practicing mindfulness?

Children can begin simple mindfulness activities around age 2. Start with basic breathing exercises (belly breathing with a stuffed animal) and sensory awareness. Increase complexity as they grow—preschoolers can handle guided visualization and gratitude practices.

How long should mindfulness sessions be for toddlers?

Start with 1-3 minutes for toddlers and build up to 5-10 minutes for preschoolers. Quality matters more than quantity. A 2-minute focused breathing exercise is more valuable than a 10-minute session where your child is distracted.

My child won’t sit still for mindfulness. What should I do?

Try movement-based mindfulness instead—yoga, freeze dance, or mindful walking. Some children regulate better through their bodies than through stillness. You can also practice during naturally calm moments (before sleep, during bath time).

Can mindfulness help with toddler tantrums?

Yes, but the skill must be taught when your child is calm, not during a meltdown. With practice, children learn to use breathing techniques independently when upset. During a tantrum, your calm presence and co-regulation are more effective than verbal instruction.

Is mindfulness religious or spiritual?

While mindfulness has roots in Buddhist meditation, modern mindfulness practices are secular. The techniques taught to children focus on attention, awareness, and emotional regulation—skills that fit any belief system or no belief system.

What if I don’t know how to be mindful myself?

Start learning alongside your child! Practice the same techniques together. Apps, books, and online resources can guide you. Your imperfect practice is still valuable—children learn from seeing you try.

Can mindfulness replace therapy for anxious children?

Mindfulness is a helpful tool but not a replacement for professional support when needed. If your child has significant anxiety, behavioral challenges, or emotional regulation difficulties, consult your pediatrician or a child psychologist.

How do I know if mindfulness is working?

Look for gradual changes: using breathing techniques independently, improved ability to calm down after upset, increased attention span, or expressed awareness of emotions (“I feel angry”). Progress may be slow and non-linear—that’s normal.

Building Lifelong Skills One Breath at a Time

Mindfulness gives children tools they’ll use for life: the ability to pause before reacting, awareness of their own emotions, and strategies for calming down when overwhelmed. These skills support success in school, relationships, and emotional wellbeing.

You don’t need to be a meditation expert to teach your child mindfulness. Simple, playful activities practiced consistently make a difference. Start with one breathing exercise. Add gratitude sharing at dinner. Build from there.

The moments you spend practicing mindfulness together aren’t just teaching skills—they’re building connection and showing your child that their inner experience matters.

For more activities that support your child’s development, explore our guides on sensory play ideas, outdoor activities for young children, and toddler development. And for app-based learning that complements mindfulness practice, check out the Kokotree app—designed specifically for toddlers and preschoolers.