MINDFULNE
SS JOURNAL
MINDFULNESS ACTIVITIES FOR KIDS
Why I need
Mindfulness
Decreases
Increases self
worry and
awareness
increases
and self
positivity
love
Improves
health and Develop
body image s
emotiona
l
regulation
Improves mood Impr
and positive ov
attitude es
sl
Improves social ee
skills and p
connection
Improves
concentration
Better
decision
making and
thinking
Gratitude
Scavenger
Hunt
1. Find something that's your favorite colour.
2. Find something that makes you smile.
3. Find something to give to someone else to
make them smile.
4. Find something you're thankful for in
nature.
5. Find something you like to look at.
6. Find someone you're grateful for.
7. Find something that makes you laugh.
8. Find something that smells good.
9. Find something you like the taste of.
10, Find a place that makes you feel happy
and safe.
Self Check In
It's helpful for us to check in with ourselves so we
know how we are feeling. We should do this everyday.
Imagine you are asking a good friend how they
are feeling and listen for your own answer.
Happy Sad Hopeful Grumpy
Calm/ Worried/ Excited Angry/
relaxed anxious frustrated
If you're feeling a difficult emotion, it can help to talk
to someone about how you're feeling or use one of the
other actvities in this book.
Write down how you feel below, or circle the picture.
Today I am feeling:
Five Finger
Breathing
Our breathing can help us to feel calm.
Colour in the hand and then trace your finger
around the outside slowly. Start at the bottom of
the thumb and breathe in up the thumb, and out
down the thumb. Breathe in up the first finger
and out down the finger. Continue over all the
fingers and then breathe normally. Notice how
you feel.
Things that
make me feel
Happy
Write or draw the things that make you happy
inside the sun. Come back to these things when
you're feeling sad or upset.
Calm Down
Yoga Poses
Try the following poses when you need to calm down.
Always finish with a star.
I am calm
Balance on one leg and be
calm like a tree.
I am curious
Like on your belly, lift your
chest and be curious like a
snake
I am happy
Stretch like a happy dog
wagging its tail.
I am brave
Be brave like a surfer catching
big waves.
I am special
Make your body like a big shinning
star. You are special.
Things that
make me feel
Calm
Write or draw the things that make you calm in
the box below:
My People
Think about the people you love in
your life and the people that help
you. They could be your teachers,
your family and your friends.
Write or draw these people.
Mindful
Colouring
Body Scan
Imagine these parts of your body relaxing as you
breathe in and out slowly.
Relax the top of your head
Relax your eyes
and jaw
Relax your shoulders
Relax your
tummy
Relax your
hands and
fingers
Relax your legs
Relax your feet
and your toes
Things I love
about ME
You are special. Think about the things you love
about yourself. Write or draw them in the heart
below.
Square Breathing
Breathe in as you trace your finger along the C,
hold your breath as you trace down the A, breathe
out as you trace along the L and hold your breath
as you trace up the M. Repeat 3 times. Notice how
you feel afterwards.
M A
L
Emotions Wheel
Draw a picture or choose a colour to match each of
the feelings below.
Worried Scared
Excited Sad
Happy Tired
Angry Calm
Catching
Butterflies
Sometimes when we are worried it can feel like we
have butterflies in our tummy! When you get these
feelings, write or draw your worries below the
butterflies on this page. When we catch or notice
our worries it can help us to let them go.
Mindful
Colouring
Buzzy
Bee
Breath
Cover your ears with your hands and
breathe in deeply. As you breathe out
make a humming sound with your
mouth closed.
Repeat 3 -5 times to help you feel
calm.
How do I fill my
bucket?
Think of all the things that fill you up and make
you feel happy. Write or draw them on the bucket
or use the cut outs on the next page and stick
onto your bucket below.
Fill your bucket
Use the cut outs to write or draw the things that
fill you up and stick onto your bucket.
BE KIND
5 ways to practice kindness.
Monday: Smile at someone.
Tuesday: Do a good deed for someone.
Wednesday: Say thank you to someone.
Thursday: Share something of yours.
Friday: Give someone a hug.
Mindful Colouring
Say the words below in your mind as you colour
them in.
CALM
LOVED
BRAVE
AMAZ NG
STRONG
Star Breathing
Colour in the star and then trace your finger
around the outside slowly. As you move up each
side, breathe in slowly, as you move down each
side, breathe out deeply. Return to normal
breathing and notice how you feel. Repeat if you
need.
Things that
make me feel
Sad
It can help us to be aware of the things that make
us sad or upset so we can recognise when we are
feeling this way. write or draw things that make you
feel sad in the cloud.
Just like the clouds and the rain, our feelings
don't last, they are always changing.
Mindfulness 5-4-3-
2-1
Can you notice the following:
5 things you can see
4 things you can touch
or feel
3 things you can hear
2 things you can smell
1 thing you can taste
MY SPECIAL PLACE
Think about a special place that makes you
feel safe and happy. What does this place
look like? What colours do you see? what do
you feel?
Draw or write your special place below:
RETURN HERE WHEN YOU NEED
Happy Feelings
Happy feeling words can help us believe in
ourselves and to feel better when we're sad. They
also help us to think more positively.
Using the words below or making up your own,
fill in the flower with 6 affirmations for yourself.
I AM STRONG - I AM BRAVE - I AM SAFE - I AM
SPECIAL
- I AM LOVED - I AM CLEVER - I AM GRATEFUL - I
AM KIND I AM FOCUSED - I AM KIND - I AM CALM - I
AM CREATIVE
- I AM PRESENT - I AM PEACEFUL - I AM
DETERMIND - I AM GENTLE - I AM AWESOME - I
Circle of Control
In the middle of the small circle write down or
draw the things you can control.
In the big circle write down or draw the things
that are out of your control.
I focus on the things I
can control.
I let go of the things I cannot
control.
My
Salm
Reminde\s
Remember Say
Go for a Take Get some
all feelings something
walk or breaks sunshine
are ok and kind to
a run or a nap
they always myself
change
Talk to someone Take some
Learn deep breaths
Drink Read a book something
plenty new
of
water
Do yoga or Practice 5
stretch finger
breathing
Eat food picture or
health do some
Draw
y
a
Journal
Practice Think of 3
buzzy bee things
Body scan
breaths you're Get out colouring
relaxation
grateful in
for nature
WANT TO LEARN
MORE?
Calm Time
Free weekly videos to support Parent Support
home learning
Mindfulness workshops,
courses and programs
Kids Yoga Teacher/
Online & face to face
classes and Educator Training
workshops Face to face courses
& online workshops
