40 Simple Mindfulness Meditation Exercises For Beginners [Kids, Adults]
40 Simple Mindfulness Meditation Exercises For Beginners [Kids, Adults]

In this guide I will share the best simple mindfulness meditation exercises for beginners, including specific mindfulness exercises for kids and adults.

As a meditation teacher I know it an be a challenge getting started.

That is why I created this list of the best easy mindfulness exercises for kids and adults. They are simple ways to focus your mind, to relax, and to start to be mindful.

One of the best things about mindfulness meditation exercises is that there are a million ways to do them.

As Richard J. Davidson, Ph.D [a neuroscientist at the University of Wisconsin] told The New York Times:

“In Buddhist tradition, the word ‘mindfulness is equivalent to a word like ‘sports’ in the U.S. It’s a family of activity, not a single thing.”

There is no one mindfulness exercise. There are many. You can be mindful just by focusing on your breath. You can go for a Zen walk or do some mindful writing. There are literally thousands of ways to get started.

Perhaps the best place to start, however, is with some of the traditional mindfulness meditation techniques.

Mindfulness Meditation Exercise For Beginners—Video

No Bullshit Guide To Mindfulness Meditation-- Instructions For Beginners To Get Started

Traditional types of mindfulness meditation exercises for beginners

Mindful breathing: Mindful breathing simply means focusing on the movement of the breath around the body. 

Tai chi  / QiGong: Tai Chi and QiGong are Eastern physical exercises that use slow and conscious movements. These are great for slowing down the mind.

Body Scan: Body scan is a traditional type of meditation. In this mindfulness technique, we slowly move our consciousness around the body while relaxing our muscles. This is very similar to progressive muscle relaxation and is one of the best mindfulness techniques for anxiety and stress. [1].

Mindfulness Based Stress Reduction: Jon Kabat Zinn founded the practice known as Mindfulness Based Stress Reduction in the 1970s [2]. It’s a full-system of mindfulness exercises for stress relief.

Mindful eating: Mindful eating is all about eating slowly and consciously. This technique is great for anyone who comfort eats or eats mindlessly. You can learn more in my tutorial on mindful eating.

More Simple Mindfulness Meditation Exercises For Beginners

Along with the traditional mindfulness exercises above, we can also practice basic mindfulness activities.

Try being mindful while doing this activities:

  • Various ways of practicing mindfulness at work
  • Doing the dishes
  • Walking
  • Running
  • Exercising
  • Speaking mindfully
  • While doing yoga
  • Mindful showering
  • Listening to music
  • Mindful stretching
  • Consciously brushing your teeth
  • Focusing on the sensations of washing
  • Cleaning a room mindfully
  • Try my personal favorite mindfulness exercise: mindful writing

31 Easy Mindfulness Exercises For Beginners [Kids Techniques Are Below]

1: Mindful Thinking Exercises

One of the best places to start is with  some mindful thinking exericses.

Mindful thinking exercises all revolve around the idea of being conscious of our thoughts and correcting them so they are more rational, more compassionate, and less harmful.

Mindful thoughts should be compassionate, non-judgmental, rational, unbiased, balanced (balancing positive and negative so we are not biased in either direction) and accepting.

Every now and again, take five minute to listen to your thoughts. Challenge any negative or biased thought. This mindful thinking exercise will boost your mental health and improve your happiness.

2: Mindfully meditating on activities throughout the day 

One of the best exercises to be mindful is simply to do whatever you are doing and focus 100% on the task. In other words: Just do what you’re doing.

Walking? Walk.

Breathing? Breathe.

Speaking? Speak

Whatever you do, do it mindfully. A moment lived mindlessly is a moment lost forever.

“The universe created this moment for you. Embrace it. Be grateful for it. Live and love the moments. ” 

3: Best mindfulness exercise for gratitude 

The best mindfulness exercise for gratitude is to focus on the moment, be aware of the blessings of the present moment, and express gratitude for now

Recognise that this moment right now is infinite. This moment stretches across space and time. This moment connects us all together. We might be in different countries. We might be different people. But we’re all now.

This moment is what holds you and me and the whole world together. And that’s pretty awesome when you think about it.

Show appreciation for the individual moments of your life.

Mindful gratitude script 

  1. Close your eyes
  2. Listen to the world around you
  3. Say (or think): “Thank you for this moment”

4: Perceive beauty in everything

There is beauty in everything. Every person. Every flower. Every teardrop. Every smile. Beauty permeates the very fabric of existence. But you have to be mindful in order to recognise that beauty.

The science of Positive Psychology has proven that people who are able to see and appreciate beauty are happier and healthier than others.

Be mindful of the following examples of natural beauty:

For instance:

  • flowers
  • smiles
  • blue skies
  • the ocean / water
  • the way sunlight dances through green leaves
  • What natural beauty is there around you right now?

5: You’ll love this simple mindfulness exercise: Smile!

There are so many benefits of smiling.


  • Is contagious
  • Makes the world a more positive place
  • Strengthens the immune system [4]
  • Improves your social life
  • Releases endorphins [6]
  • Is contagious so you make other people happy too.

You can turn smiling into a simple mindfulness meditation exercise. Simply smile and focus on the positive energy you feel around your mouth and face. This will make you happier.

6: Reminders to be mindful 

It is important to set reminders to be mindful. The very word itself comes from Pali and mean “To remember”.

Set an alarm to go off every hour. If you have an Alexa / Google Home or similar device you can actually set the voice to give your reminders to be mindful

Or you could use a more traditional alarm, like a Tibetan Singing Bowl or bird call. When the alarm goes off, take sixty seconds—just sixty seconds—to be mindful. That’s all it takes, sixty seconds.

When you have a few reminders to be mindful it is a lot easier to remember and it will help you develop the mindful habit.

7:  5 senses mindfulness exercise script for anxiety

We come to life when we live through the senses.

  • Scent
  • Sight
  • Hearing
  • Touch
  • Taste

Your senses are always working. You’re always seeing things, hearing things, smelling things… be aware of those senses. Your senses are also the best way to be mindful. My favorite way of doing this is with the “5 Senses Mindfulness Exercise”.

Use this 5 senses mindfulness script for anxiety

Simply read the following 5 senses mindfulness script in your head, filling in the blanks:

“I am feeling…”

“I am seeing…”

“I am hearing…”

“I am smelling…”

“I am hearing…”

“I am mindful”

This is a very simple 5 senses mindfulness script that will help you to connect with each of your senses.

8: Simple Mindfulness Meditation Exercise On The Breath

One of the key tools we have is our breath. Zen Master Thich Nhat Hanh said, “Feelings come and go like clouds in a stormy sky. Mindful breathing is my anchor.”

In other words, when we are in the chaos of life we can return to our breath in order to restore mindfulness.

So when you feel stressed or anxious, just take a few deep breaths in through your nose and out through your mouth. Meditate on the movement of your breath.

9: The Buddhist Mindfulness Exercise Of “Right Speech” [For Groups]

One of the main Buddhist mindfulness exercises is right speech. This is the idea that all speech should be kind, compassionate, and loving.

Enlightened people have mastered the art of right speech. We always speak consciously and with love and kindness.

For newcomers it can be a challenge.

Try using speech as a mindfulness exercise for groups. Find a group of friends and tell each person that they are going to speak mindfully. One person starts speaking. The others listen mindfully. When someone says something that is mindless or “ignorant” the other people in the group ask them to rephrase it in a mindful way (a compasionate, enlightened, rational and non-judgmental way). This is one of the best mindfulness exercises for groups and couples.

10: Practice the “Middle Way”

Did you know Buddhists are more satisfied in life than the average person?

One reason is because of the Buddhist habit of majjhima patipada, which is the “middle way”. You can use this basic premise as an easy mindfulness meditation technique.

The middle way is about moderation. It is about not indulging and not starving yourself. In other words, living in moderation.

Whenever you are making a decision such as what to eat or what to do in the evening, ask yourself how you can do something that is satisfying but also healthy, fun but also practical. Look for the middle path.

11: Eating as a mindfulness meditation technique 

One of the best mindfulnes meditation techniques is mindful eating.  Here is how to do it.

  1. The next time eat something, choose the food mindfully.
  2. Eat mindfully and slowly.
  3. Really pay attention to what you’re eating.
  4. Be aware of what it is, where it comes from, what it tastes like… everything.

This is one mindful exercises for beginners because not only does it help you to be mindful it also changes the way you feel about that most important thing: food.

12. Mindfulnes exercise at work

One of the best mindfulness exercises at work is to do a little bit of yoga in your office chair.

The majority of people live too sedentary lifestyles. Scientific research shows that sedentary lifestyle contribute to premature death.

To counteract this, do some simple yoga poses and stretches in your office chair, while mindfully meditating on the movement of your body.

13. Practice the yoga habit of pratyahara

Pratyhara is a yoga practice for the mind. In pratyhara yoga we reduce negative influences (such as negative people), and increase positive influences.

We can turn this into a mindfulnes activity (for adults). To do so, be mindful of the affect different people, objects, and sources of information (like TV, Facebook etc).

When you come across negative influences, find ways to reduce them. This could be as simple as turning off the TV, or a complex as ending an abusive relationship.

14. The most simple mindfulness exercise

One of the most simple mindfulness exercises is to just do whatever you are doing, but slowly and more mindfullly.

Take the time to slow down each day. One way to make this a habit is to choose specific times when you will slow down (such as at lunch break).

To slow down, you can:

  • meditate (try meditative writing)
  • listen to relaxing music
  • go for a walk
  • do yoga or tai chi
  • turn off your devices

15. Connect with your body

This is another simple mindfulness exercise for anxiety. It comes from yoga. Take mindful moments to be aware of your body language and your posture. Hold your body with intent, like you would when practicing yoga poses.

Why is this one of the best mindfulness exercises for anxiety?

Anxiety both comes from and results in body language problems. When we are anxious we hunch over and slouch. Conversely when we are confident we stand tall. Take moments to consciously correct your body language and mindfully obersve how you feel when you stand properly.

16. Mindful Laughter

There is a kind of alternative yoga called Laughter Yoga that can make a fun mindfulness exercise for groups.

Get into a group and deliberately start laughing. Now mindfully oberve the energy of laughing. It is a fun, playful energy. Also mindfully listen to other poeple in the group laughing. This will make you feel happy and playful.

17: Mindful Shower

To take a mindful shower, simply close your eyes while showering and focus on the sensation of water falling on your body.

Here is how to take a mindful shower.

How to take a mindful shower:

  1. Get the shower to the right temperature
  2. Strip
  3. Get in the shower.
  4. Closer your eyes.
  5. Be mindful of the sounds, feelings, and scents in the shower.
  6. Mindfully wash your body
  7. Express gratitude for the water.

18: Naturally, best mindfulness exercise is meditation

Obviously the very best mindfulness exercise is meditation. The key to using meditation as a mindfulness exercise is to make it a habit.

I recommend setting an alarm that reminds you to meditate every day.

Start with just mindful breathing execises. Close your eyes, focus on the movement of your breath around your body. Take 108 breaths. Then express gratitude for your meditation.

19: Water mindfulness exercise for relaxation 

Water is one of the most divine things in the world. It’s pure, and it’s perhaps the number one representation of the power of nature. The next time you’re around water, just take a moment to meditate on it. Focus on the flow of the water. Feel the energy and notice how free water is. Ask that sense of freedom to enter your own life.

Rain too. Rain is the healing of the land, the purifying of the world. Rain connects the sky to the earth. It’s symbolic of the perpetual cycle of life. Whenever there’s rain, meditate on it. Stand out in the rain and feel the cool droplets cleansing your spirit.

One of the best mindfulness exercisse for relaxation is to simply meditate on the sound of water anytime you hear it.

20: Mindful Walking Exercise 

One of the most best mindfulness exercises from Buddhism is mindful walking. Take yourself for a walk somewhere relaxing and follow this script:

Mindful Walking Exercise Script: 

Take yourself somewhere relaxing where there is a clear path to walk

Close your eyes and take 10 mindful breaths

Begin to walk slowly. Meditate on the sensation of movement in your body.

Be mindful of the energy of movement.

Every 27 breaths, take 10 breaths in which you meditate on the sights and sounds of the scenery around you

Express gratitude for the meditation.

22: Read inspiring books / quotes

Books are beautiful. When you read a book you experience many of the same states as you do when you meditate. Your mind slows down. You relax. The noise dissipate. Our heart rate lowers.

23: Mindfulness of Intention

One of the best mindfulness techniques is Mindfulness Of Intention, a technique through which we connect with our intent.

It can be easy to turn your day into a blur. You start out with ideas of what you want / need to do, and you set about doing them. But the plan doesn’t quite work out so you end up doing two things at once, then three things… and you’re not really focusing on any of them. Tell yourself the one thing you’re going to do. Do that one thing. Complete it. Then move on.

This is a habit of mindful intent. We are choosing to do one thing, and then focusing on that one thing absolutely

24:  Mindfulness of smell

The sense of smell is immensely powerful. Smell is connected to memory. When we smell things we bring memories to mind. Therefore, we can use sense of smell to get in touch with ourselves.

Here’s the mindulness of smell script:

  1. Take yourself somewhere you will be surrounded by pleasant fragrances
  2. Mindfullly observe one specific scent.
  3. Focus on the smell. Meditate on it.
  4. Scents bring up thoughts and emotions. Be mindful of these.
  5. If a specific memory arises, meditate on it. Ask what it means in the here and now.

25: Get in touch with your intuition

Intuition is very powerful. Science suggests that people are at their wisest when they listen to that little voice inside. Let your inner voice speak to you, and listen.

mindful habits

27: One Minute Breathing

Mindful breathing is the best mindfulness technique for anxiety because when we breathe properly we relax.

Mindful Breathing Script 

This exercise is highly versatile. You can do it just about anywhere, whether you’re lying in bed or out for a walk. And it only takes sixty seconds.

Simply breathe in through your nose, hold for a count of five, and then breathe out slowly. As you breathe, focus on letting your breath flow naturally and easily.

At times your mind will lose its anchor and you’ll find yourself flooded with thoughts. Simply observe those thoughts. Let them be. Let them go. Watch your breath with your senses. Observe as your breath becomes one with the wider universe.

If you thought you would never be able to meditate, guess what? You’re now meditating, and it only took one minute.

28: Mindfulness Of Nature

Simply spending 20 minutes mindfully observing nature will make you happier and healthier.

This is a very easy mindfulness exercise, but it’s also highly potent. Mindfulness of Nature is one of my personal favourites, too. It connects you to the beauty of nature.

Mindfulness Of Nature Script

To do this exercise, start by picking an object of natural beauty; a waterfall, for instance, or a flower.

Once you’ve chosen a subject to meditate on, begin to observe the object through your senses. You can do this in just a couple of minutes, that’s all.

I personally love rainbows. Whenever there’s a rainbow out I’ll spend five minutes just mindfully observing it.

Allow yourself to really appreciate and enjoy the beauty of the thing you’re meditating on. Let your spirit connect with the object. You will find this immensely relaxing

29: Exercise to be mindful all day  

Use this exercise to be mindful all day. This technique uses what I call “Anchors”. These are basically reminders to be mindful.

It’s easier than it sounds. If you’d like to do this exercise, simply pick a few things that you do every day—for instance, turning the door handle, having a shower, opening the curtains…

When you open the curtains (for example) allow yourself to be completely mindful. Take that moment, those few seconds, to be completely mindful—the same with turning the door handle or having a shower. Make those your mindful moments.

Every day you perform these simple tasks, so use them as mindful reminders. Through a process of repetition you will train your brain to naturally be conscious at those moments. The process will soon become automatic. Then, you’ll have mindful moments without even having to try.

I love this one because it allows you to take mundane every day activities—like turning a door handle—and turn them into your own little moments of consciousness.

29: Mindful Listening Exercise 

Practicing this mindful listening exercise will make you more aware and more focused on the present moment.

Everyone loves a good listener, right? But even better than a good listener is a mindful listener.

This mindful listening exercise is all about listening to people in a non-judgmental fashion. Not only is this excellent for the person you’re listening to, but it’s fantastic for you too.

Most of us are highly influenced by the things we hear. It can be quite easy to become irritated when someone says something thoughtless, for instance. But when you practice this mindful listening exercise you stop being affected by words.

Mindful Listening Script

When you’re listening to someone speaking, just focus on the sound. Don’t judge, just listen. Tune in to the sound of their voice and observe it consciously. If what they say causes you to think or feel things, consciously observe those thoughts and feelings nd remind yourself that they are only thoughts and feelings.

You can also do this mindful listening exercise with music. If you play an instrument you likely do this already. I’ve played piano for thirty years. When I play I sink into the music. I let it take me. I flow with the sound of the piano.

And if you’re not a musician, hey, no sweat, just put a piece of relaxing music on and listen to it mindfully. You’ll find this supremely tranquil.

30: Doing anything at all as a mindfulness activity 

Many of us are starved for time. I know there are often days when I’d do anything for five minutes just to chill in. It can be hard to practice even the most simple mindfulness meditation exercises on days like those. What do you do?

The trick is to take an activity that you’d do anyway. For instance, you have to do the dishes. Why not do the dishes mindfully? Or how about eating. You have to have dinner, why not eat mindfully?

Three awesome things happen when you do chores mindfully: 1) You get a good spot of mindfulness, 2) You complete the task you have to do anyway, and 3) You do that task quicker and better than normal because you’re focusing on it.

So, do the thing you need to do, just do it mindfully.

You remember the scene from The Karate Kid when Mr Miyagi is teaching Daniel to clean his car, and he says “Wax on, wax off”. He’s teaching Daniel to clean his car in a mindful way. The trick is to be one with the movements, one with the “wax on” and one with the “wax off”. Be mindful.

By doing making your activities mindful you’ll get the task done better and quicker, and you’ll get some free mindfulness. It’s a win / win situation. And the true is that you can do anything in a mindful way. You can even lie down in bed mindfully. So the idea of not having another time is bull poop.

31:  Simple mindfulness meditation for beginners: Describe things to yourself

One of the most simple mindfulness meditations for beginners is just to describe things to yourself.

Try mindfully describing the beauty you see. This beautiful sky, for instance. What do you see when you mindfully observe a beautiful sky like this?

Talking to yourself is usually considered a sign of insanity. This method flips that notion on its head. It is one of the most simple mindfulness meditation exercises for beginners.

The trick here is to observe the things you’re experiencing through your senses.

If you’re out for a walk, describe the sky—the colours, the shapes, the feelings it creates in you—describe the scenery, describe the motion of walking, and so on.

This simple technique trains your mind to be aware of your senses. It improves the communication between your conscious mind and your unconscious mind. And all you need do is describe a few things around you.

32. Do some mindfulness exercises with pets (horses dogs, cats…)

Have you every wanted to do some mindulness exerises with your pets? Simple.

Grab a cat / dog / horse / octopus (hey, whatever works) and snuggle it. Close your eyes. Feel that sense of love and warmth. Be mindful of that. This will put some love in your soul.

Mindfulness Exercises For Kids

In this guide I am going to share with you my favorite mindfulness exercises for children of all ages.

There are so many reasons to start teaching kids to meditate. By practicing some mindfulness exercises kids can focus their minds, improve their health, and feel good about themselves.

There are so many benefits of mindfulness exercises for children. And there are other techniques you might like to try too, such as teaching them some mantras for kids.

Some of the benefits of mindfulness exercises for kids:

  • improves focus
  • makes you smarter
  • increases compassion
  • boosts positive emotions and feelings, such as happiness, confidence, and inner peace
  • reduces negative emotions and feelings like anxiety, depression, and stress
  • Meditation helps children to develop their focus and attention.
  • There is mounting evidence (4) that meditation helps kids with ADHD. A 2004 study showed that kids who practiced meditation with their parents in a clinical setting twice a week and then continued to practice at home had improved attention span and focus. In another study, teens and their parents completed a mindfulness program and reported fewer stress levels and fewer ADHD symptoms, such as impulsiveness and emotional reactivity.
  • Meditation removes negative thoughts along with worries.
  • Mindfulness helps teens overcome the stress associated with peer pressure.
  • It boosts present-moment mindfulness.
  • Improves cognitive performance
  • Improves overall wellbeing
  • Reduces bad behaviour
  • Improves sleep
  • Helps kids to feel good about themselves
  • Increases calmness
  • Helps with self regulation
  • Heightens awareness
  • Improves connection with nature
  • Increases motivation
  • Boosts confidence
  • Improves optimism
  • Helps with social skills
  • Reduces symptoms of depression
  • Improves academic outcome
  • Increases attention
  • Increases personal goals
  • Reduces anxiety
  • Improves sleep quality
  • Makes kids feel closer to their friends
  • Reduces loneliness
  • Helps regulate blood pressure

The Best Mindfulness Exercises For Kids

1.  10 minute mindfulness exercise for kids 10+

This is an easy mindfulness exercise for children, and it’s one of the best ways to start teaching kids to meditate.

Mindful Breathing For Kids Script

1. Ask your child to close their eyes and focus on their breathing.

2. Keep an eye on the wall. When two minutes have past, proceed to the next step.

3. Ask them to focus on what they are hearing. It may help if you ask them to describe, in detail, the sounds they are hearing. This makes them tune in to the sounds around them, which will cause them to focus on the present moment, which decreases rumination and help with any negative thoughts.

4. Ask them to pay attention to the sensation of touch. Have them describe what they can feel (for instance, wind on the face, soft grass at their feet etc).

5. Ask them to focus on scents. How does the air smell? Are there any other scents they are aware of? etc.

6. Now move to taste and repeat.

7. Finally, ask them to open their eyes and simply look around. You may ask them to focus on light, on shades and on other visuals to make them mindful of sight.

Benefits of this mindful breathing for kids and teens

This mindful meditation exercise makes kids more aware of the present moment and helps them to focus on one thing at a time (in the exercise they focus on the senses one at a time).

In this age of constant stimulation, many children (and adults) struggle to focus. This technique boosts focus and concentration by asking your kids to just zone in on one thing at a time.

2. Mindful Breathing For Kids 5 +  

Here is another great mindful breathing exercise for kids 5+


  1. Ask your child to sit comfortably with good posture and to close their eyes.
  2. Bring their attention to the sensation of their breath coming and going through the space between their mouth and nose.
  3. Ask them to place both their hands on their stomach and to feel their breath rising and falling from there.
  4. You may also ask them to repeat a simple word as they breathe in and out, saying “In” on in-breaths and “Out” when exhaling.
  5. Work in cycles of five breaths. Have them count five breaths and then ask them to be aware of any thoughts or feelings in their mind.
  6. If they are experiencing thoughts or feelings,, ask them to let go and to return their attention to their breath.

Benefits of this meditation exercise for kids

This is a simple mindfulness exercise for kids over 5. It is great for relaxation and it also improves focus and concentration.

 3. Mindful listening for students 8+  

Many kids struggle with listening skills. If your kids struggle to  listen, try the following script, which is a mindful listening exercise for kids 8+

Mindful Listening Script

  1. Ask students to focus on their breathing for a few minutes.
  2. Explain to your students that they are going to hear a sound and that they should focus on the sound as it gets quieter and quieter.
  3. Ask them to nod their head when they can no longer hear that sound.
  4. Start playing some relaxing sounds. For instance, you might like to use a Tibetan singing bowl or an alternative source of what I call “Zen Sounds”--sounds that produce inner calm
  5.  Gradually quieten the sound. When they nod their head (saying they can no longer hear it) have them count five breaths again.
  6. Repeat this exercise once for each year of their age.

Benefits of this mindfulness listening for students:

The purpose of this exercise is to increase students’ auditory awareness while also quieting their minds. Because they are focusing on listening to a quiet sound they will naturally stop a lot of the mental noise that they may have (because they need to be inwardly silent in order to listen). This produces mental peace and inner silence. And it is also a good way to improve students’ listening skills.

4. Mindful eating exercise (8+)

This mindful eating exercise makes kids more aware (and more appreciative) of food. It can also help with weight loss and diet.

Mindful Eating Script

  1. Gather some food into a plate or bowl.
  2. Remove any wrappers.
  3. Have your child count to five breaths.
  4. Now ask your child to be mindful of the food on the plate, being aware of the feeling, the image and the scent of the food. If they are holding cutlery you may ask them to be mindful of that too.
  5. Ask your child to take a small portion of the food and to eat it slowly while focusing on the taste. Ideally, they will chew slowly and will focus on the activity of eating.
  6. Once they have finished eating, ask them to describe the taste and feeling of the food.
  7. Finally,  ask them to take five mindful breaths.

Benefits of mindful eating for kids:

This exercise is highly beneficial. It helps kids to be more mindful. And it makes them more aware and more appreciative of food, which can help with any eating problems.

5. Walking mindfulness exercises for kids  8+

Walking is one of the traditional meditation exercises in Zen Buddhism and is a great exercise.

Mindful Walking Script

  1. Take a short walk with your kid(s) somewhere relaxing and safe.
  2. Ask them to focus on the sensation of movement in their feet and legs.
  3. Continue walking slowly, while focusing on the movement.
  4. If your child shows a lack of concentration at any time, stop walking and have them count five breaths.
  5. After the five breaths, continue to walk mindfully.
  6. After 20 minutes of walking, stop.
  7. Ask them to describe how they feel.

This is one of the easiest and most relaxing meditations there is. Try it at the beach or in the park for a truly relaxing experience.

6. Mindful Play Activities [ages: five -- ten years old]

In this mindfulness exercise, kids play a fun game like finger-painting, using a sand table, or a similar activity.

  1. Start by asking them to take ten mindful breaths. This will help them to relax and focus.
  2. Now tell your child that they can play in whatever way they like but with one condition: they must be mindful of everything they do. Whatever they choose to do during play, they must focus on it absolutely, as we do when meditating.
  3. Ask your child to be aware of all five senses, being mindful of taste, touch, sight, sound and hearing.
  4. If they lose focus, use five mindful breaths to regain their attention.

Benefits: of this mindfulness exercise for kids:

This exercise boosts children’s concentration. And it’s fun at the same time.

7: Mindful Art Exercise For Kids 7+  

Many children love painting and drawing, both of which can easily be turned into meditation practice.  Try this simple mindful art exercise.


  1. Find an object that your child wants to draw or paint.
  2. Now ask them to observe every aspect of the object for 5 minutes.
  3. Ask them to describe the shape of the object, the feeling, and so on. This encourages them to practice mindfulness.
  4. They can then draw or paint the object, but they must focus absolutely on the object while they create their art.

Benefits of this mindfulness meditation exercise:

This is a great creative exercise that boosts mindfulness and increases awareness.

8: Mindful Cooking Exercise ( 5+ )

Here is a great mindful cooking exercise for kids who enjoy cooking.


  1. Get hold of a fun and simple recipe that your child might like to cook (some healthy cookies, for instance).
  2. Gather the ingredients, along with any utensils you need.
  3. Go through the recipe. Each time you get to a new item, ask your kids to mindfully observe that item.
  4. Ask them watch the effect that each new ingredient has one the colour, taste, touch, and smell of the food.
  5. Once the food is ready, have them eat it mindfully (see number 4 in this list)


This mindful cooking exercise boosts present-moment mindfulness, encourages kids to be more mindful of what they are eating, and teaches them to cook, all at the same time.

9: Mindful music for kids of any age 

A very enjoyable way to teach kids to meditate is by listening to music.  This is actually how I personally learnt mindfulness myself, all those many, many years ago. I played piano and would meditate on the music I was creating. All kids can do this technique, whether they play an instrument or not.


  1. Find a tune that your child can hum or sing (something simple like “Twinkle Twinkle”)
  2. Play the tune to them for a few minutes and ask them to listen closely. They should learn the tune as they listen.
  3. Ask them to recite it to you (either by humming, singing, or playing an instrument)
  4. Ask them to focus on the music 100% while they recite it.
  5. Afterwards, ask them to describe the way the music makes them feel.

Benefits of mindful music for kids:

This exercise make your kids more aware of sound, and it enhances mind-body connection. By focusing on the movements of their body while they perform the music, your child connects with their body in the present moment, boosting present moment mindfulness. It also makes them more aware of the way they are feeling, which can help with emotional control.

10: Group mindfulness exercise for kids

This final exercise is simple but powerful.

Meditation is much more effective when practiced in a group. I highly recommend informing your friends about meditation for children, and arranging group sessions.

I’ve personally been helping parents to teach meditation to children for years. Not only does it help both parents, teachers and kids to relax and focus, but it creates a strong, supportive group that in itself is immensely beneficial.

Infographic about teaching meditation to children

Teaching Meditation To Kids

Benefits of mindfulness meditation for beginners

Some of the top benefits of mindfulness meditation for beginners:

  • stops stress
  • reduces and prevents depression
  • reduces and prevents anxiety
  • prevents heart disease
  • Improves decision making skills
  • reduction of chronic pain and inflamation
  • improved performance
  • relieves OCD
  • increases confidence
  • boost happiness
  • increases productivity
  • increases emotional control
  • stops insomnia
  • heightens intimacy
  • and so much more

Remember, these are the benefits of mindfulness meditations for beginners. You will get even more out of your mindfulness exercises as you continue to practice.

Isn’t it amazing? In an age when more people are being prescribed anti-depressants than ever before in history, one of the best things we can do for ourselves is to just start doing some simple mindfulness activities. 

The Importance Of Mindfulness Meditation For Beginners

By performing simple mindfulness meditation exercises, beginners can start to calm their minds and live more consciously. This helps with stress, anxiety and other problems. And it also makes live more enjoyable.

With these simple mindfulness meditation exercises, beginners can get in the habit of living the mindful life.

What’s your personal favorite mindful activity?

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1: https://www.webmd.com/sleep-disorders/muscle-relaxation-for-stress-insomnia
2: https://en.wikipedia.org/wiki/Mindfulness-based_stress_reduction
3: https://science.howstuffworks.com/life/inside-the-mind/human-brain/form-a-habit2.htm
4: https://www.scientificamerican.com/article/how-happiness-boosts-the-immune-system/
6: https://www.ncbi.nlm.nih.gov/pubmed/2186253
7: https://www.zeiss.com/vision-care/us/better-vision/health-prevention/why-good-vision-is-so-important.html
8: https://www.sciencedaily.com/releases/2012/05/120508152002.htm

SOURCES (for kids section):


Paul Harrison

Paul Harrison is a yoga teacher, meditation teacher and writer. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.

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