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Mindfulness Activities for Students: Age-Appropriate Techniques for Classroom Relaxation from Kindergarten through College

Integrate these techniques into the classroom to promote relaxation, focus, and emotional well-being.

Written by Sarah Hill
September 26th, 2023

Integrating mindfulness activities into the classroom has become pivotal for students’ emotional well-being and academic growth. By embracing mindfulness, educators create an environment that cultivates resilience, clarity, and present-moment engagement.


The Benefits of Mindfulness in the Classroom

Research has shown that mindfulness positively impacts students’ focus, behavior, and emotional regulation, creating a more conducive learning environment. Benefits of meditation and mindfulness include:


1. Improved focus and attention

2. Enhanced emotional regulation

3. Reduced stress and anxiety

4. Positive behavior and conflict resolution

5. Better academic performance


Early Childhood Mindfulness Activities (Preschool to Kindergarten):

Early childhood is a crucial stage for introducing mindfulness to young minds in ways that resonate with their curiosity and energy. These simple yet impactful activities are tailored to engage preschool and kindergarten students, fostering their emotional awareness and laying the foundation for a lifelong practice of mindfulness.


• Mindful Animal Movements: Turn mindfulness into a playful adventure by encouraging children to embody animals. Guide them through movements like slow, deliberate “turtle” steps or gentle “butterfly” flutters. As they imitate animal motions, emphasize the importance of moving mindfully, paying attention to each movement and sensation.


• Imaginary Journeys: Transport children to imaginative realms while teaching them mindful breathing. Invite them to close their eyes and take deep, calming breaths as they envision being on a beach, in a forest, or floating among the stars. Use descriptive language to create a serene mental landscape, helping them develop concentration and relaxation skills.


• Belly Breathing Buddies: Introduce basic breath awareness by using stuffed animals or toys. Have children lie on their backs with a plush toy on their belly. Instruct them to watch how their toy “rides the waves” as they inhale and exhale slowly. This tactile experience engages their senses while instilling a sense of calm.


• Calm Corner: Designate a cozy corner in the classroom as a “calm corner.” Decorate it with soft cushions, calming visuals, and perhaps a small indoor waterfall or calming music. When students feel overwhelmed, encourage them to visit the calm corner to take a few moments to breathe and reset.


• Feeling Faces: Use visual aids to help children recognize and communicate their emotions. Create a set of cards featuring various facial expressions depicting feelings like happiness, sadness, and anger. During circle time, ask each child to choose a card that represents how they feel that day, allowing them to develop emotional vocabulary and self-awareness.


Elementary School Student Mindfulness Activities (Grades 1-5):


As students progress into elementary school, introducing slightly more structured mindfulness exercises can help them develop deeper self-awareness and concentration. These activities are designed to engage their growing curiosity and provide them with tools to navigate challenges with clarity and composure.


• Mindful Storytelling: Merge storytelling with mindfulness by reading a calming, descriptive narrative to the class. Afterward, encourage students to share what they imagined during the story, fostering their creativity and ability to focus on sensory details.


• Mindful Coloring: Provide students with intricate coloring sheets and colored pencils. Instruct them to color mindfully, paying attention to each stroke and the sensation of the pencil on paper. This simple activity encourages concentration and present-moment awareness.


• Guided Visualizations: Lead students through guided visualizations that transport them to peaceful settings. Describe scenes like a serene meadow or a tranquil lake, guiding them to explore their mental sanctuary through their senses. This practice enhances relaxation and imaginative thinking.


• Mindful Listening Walks: Incorporate mindfulness into physical activity by taking students on a mindful listening walk. Encourage them to focus on the sounds they hear – from birdsong to footsteps. Afterward, discuss their observations and how tuning into sounds impacted their experience.


• Mindful Moments: Embed mindfulness into the daily routine by designating specific times for “mindful moments.” This could be before or after transitions, such as after recess or before starting a new subject. Lead students through brief breathing exercises or ask them to take a few mindful breaths before continuing with the day’s activities.


Middle School Student Mindfulness Activities (Grades 6-8):

Navigating the transitional phase of pre-teen and early adolescent years can be complex. These middle school mindfulness activities provide the tools to manage stress, build resilience, and enhance self-awareness.


• Body Scan Meditation: Lead students through a body scan meditation, asking them to bring their awareness to each part of their body, from toes to head. This practice promotes relaxation and body-mind connection, helping students release tension.


• Mindful Journaling: Suggest students keep a mindfulness journal. Encourage them to write about their experiences with mindfulness, their emotions, and their observations of the world around them. This encourages self-reflection and emotional expression.


• Stress Ball Squeeze: Address stressors like exams and peer pressure with a stress ball squeeze activity. Students can create stress balls using balloons and flour or rice. As they squeeze, guide them to feel the tension release in their hands.


• Self-Compassion Practice: Address self-esteem issues by introducing self-compassion exercises. Guide students to treat themselves with the same kindness they would a friend. This practice helps build a positive self-image and cultivates emotional resilience.


• Mindful Breaks: Integrate brief mindful breaks into the school day. Set a timer for a few minutes, during which students close their eyes and focus on their breath. This helps them recharge and regain focus.


High School Student Mindfulness Activities (Grades 9-12):

These activities are tailored to resonate with the unique challenges and aspirations of older students. As high school students navigate the increasing levels of stress at school, more advanced mindfulness techniques are needed for adequate self-care and stress management.


• 4-7-8 Breathing Technique: Introduce the 4-7-8 breathing technique to manage stress and anxiety. Instruct students to inhale quietly for 4 counts, hold for 7 counts, and exhale audibly for 8 counts. This calms the nervous system and cultivates a sense of serenity.


• Mindful Social Media Use: Address the role of technology by discussing mindful social media consumption. Encourage students to practice awareness while using social platforms, noticing their emotional reactions and setting boundaries to ensure a healthy online experience.


• Future Focus Visualization: Assist students in visualizing their future selves. Lead them through a guided visualization where they envision their goals, aspirations, and the steps they need to take. These sessions should provide clarity and motivation.


College Student Mindfulness Activities:

These activities are tailored to resonate with the dynamic college environment and empower students to embrace mindfulness as a tool for success and well-being.


• Stress-Relief Yoga: Collaborate with yoga instructors to offer stress-relief yoga sessions on campus. These classes can include gentle yoga poses, deep breathing, and guided relaxation, providing students with a holistic approach to stress management.


• Transition Mindfulness: Address the challenges of transitioning to college life. Guide students through mindful reflection on their expectations, fears, and aspirations for this new phase.


• Mindful Time Management: Teach students mindful time-management techniques. Encourage them to prioritize tasks, set realistic goals, and practice focused attention during study sessions. 


7 Quick Tips for Successful Implementation:

Here are practical tips to seamlessly integrate mindfulness practices into your curriculum while creating an environment that fosters student engagement and well-being:


• Start Small and Gradual: Help students acclimate to the practice without feeling overwhelmed by beginning with short mindfulness activities before gradually expanding. 


• Set Clear Intentions: Communicate the purpose of mindfulness to your students, how it can benefit their focus, emotional well-being, and learning.


• Create a Dedicated Space: Designate a corner or area for mindfulness activities and provide a calm, comfortable space.


• Consistency is Key: Incorporate mindfulness into their routines to develop a habit, whether it’s a daily five-minute practice or a weekly session..


• Adapt to Ages: Choose mindfulness activities that resonate with your students’ developmental stage to engage them effectively. 


• Model Mindfulness: Lead by example. Demonstrate mindfulness practices yourself, showcasing their benefits and encouraging student participation.


• Encourage Openness: Encourage your students to ask questions and express their thoughts to create an atmosphere of non-judgment and comfort.


Additional Resources:


To further support your mindfulness journey, here are some valuable resources:

Guided Audio Sessions:


Mindfulness Meditation for Children

Body Scan Meditation

Loving-Kindness Meditation


Healium: A Mindfulness App for the Classroom

Healium offers educators a dynamic tool to integrate mindfulness activities seamlessly into the daily curriculum. By fostering emotional well-being, focus, and resilience among students, Healium paves the way for a more enriching learning journey. 


Elevate your classroom environment with Healium and empower your students with essential life skills for a brighter future.


Watch the video below to learn more about how Healium is helping schools



About the Author

Sarah Hill, a former interactive TV news journalist at NBC, ABC, and CBS affiliates in Missouri, gained recognition for pioneering interactive news broadcasting using Google Hangouts. She is now the CEO of Healium, the world’s first biometrically powered VR/AR channel, helping those with stress, anxiety, insomnia, and other struggles through biofeedback storytelling. With patents, clinical validation, and over seven million views, she has reshaped the landscape of immersive media.

Written by Sarah Hill
September 26th, 2023
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