It’s becoming increasingly more common to experience information overload, from new parent advice and courses, to curated influencer social media content, and articles about the “best” or “right way” to parent. Being bombarded by so much information throughout the day on top of a busy schedule can make it difficult to stay present in the moment.

Why Mindfulness Matters for Families

Mindfulness is the practice of being fully present and aware of your current experience. It means paying attention on purpose, practicing curiosity, and noticing without judgment. Research has shown practicing mindfulness regularly can reduce stress, decrease symptoms of anxiety and depression, improve immune function, and increase mental clarity and focus.

Studies with kids have shown after consistent mindfulness practice, children had decrease in anxiety, less emotional reactivity, and increased attention. Practicing mindfulness helps to create an internal pause, so that you are able to think and respond to the world around you instead of reacting.

Here are five mindfulness activities that only take a couple minutes and can be incorporated into your daily routine. These activities help kids practice mindfulness—and give you a moment to pause, too.

Rainbow Walk – Practice Mindfulness Through Color and Senses

How to do it:
While walking or riding in the car, work together to find something in your surroundings for each color of the rainbow e.g., red = stop sign, orange = your neighbor’s flowers, etc. You can also try variations:

Find 3 things that are square
Find 2 things that make a sound
Find 3 objectis with different textures

Why it helps:
Using your five senses to connect with your surroundings brings attention to the present moment. It’s a fun and simple way to ground yourself and your child outside of the “thinking brain.”

Two-Minute Dance Party – Use Movement to Regulate and Connect

How to do it:

Pick a song and dance and move however feels right to your body for the full song. Ideally do this somewhere that has enough room for everyone to freely move around.

A note for kids who struggle with transitions or need extra regulation support:

after getting all the wiggles out with the first song, switch to a slower song and lower the volume. The softer and slower music can cue a calmer, slower body state.
Try to find a fun way to encourage slower and more mindful movements. Some examples:
- “I wonder how our bodies would move if we were dancing through Jello? Through ice cream? Through mash potatoes? Etc.”
- “What’s the slowest movement you can make? What’s the slowest dance move you can do?”

Bonus: Ask if they noticed anything different about their bodies before and after dancing. Examples: Are they breathing faster? Do they notice their heart beat more or less?

Why it helps:
Intentional movement and using the sense of sound to notice how the music moves your body and makes you feel is a way to practice mind body connection.

Breathing - Calm the Nervous System

How to do it:

With a real flower or an imaginary flower, hold the flower in front of your nose. Take a deep breath in and smell the flower, then make a strong and slow breath out of your mouth, blowing on the flower.

Imagine a cake with birthday candles in front of you, then take a big breath in and then blow out the candles.

Why it helps:

Breathing exercises activate the parasympathetic nervous system, helping kids (and adults) calm their bodies and focus their attention.

Spaghetti & Meatballs - Progressive Muscle Relaxation

How to do it:

Try to make your body like spaghetti before it is cooked. Make your body straight and tight. Breathe in and out and notice what your muscles feel like. Now make your body soft and floppy like cooked noodles. Wiggle your hands and toes.

Why it helps:

Progressive muscle relaxation involves tensing and relaxing your muscles. Mindfully tensing and relaxing your muscles relaxes the nervous system and builds body awareness.

Mindful Eating - Use the 5 Senses at Snack Time

How to do it:

Try using all 5 senses the next time you eat a snack. Ask your kids:

Look - what colors and shapes do you see?
Listen - does your food make a sound?
Touch - is it smooth, bumpy or rough?
Smell - what does your food smell like?
Taste - have them put the food on their tongue but don’t chew it just yet. Notice how it feels in your mouth. Do you taste anything yet? Start to chew, does the flavor change? How many different flavors are there?

Why it helps:

Engaging all the senses while eating encourages presence, curiosity, and appreciation—turning a routine moment into a grounding mindfulness practice.