People don’t usually associate mindfulness with energetic activities. But energising our bodies through mindful movement can boost our energy and alertness. 

During sessions with Mind Marvels, practising mindfulness through movement is one of our key elements—in fact, it’s one of the 5 Wellbeing Steps we follow to promote health and wellness in children. 

We understand that moving around isn’t just for burning off extra energy; it’s a guaranteed natural stress reliever. Challenging our bodies through movement helps us release endorphins, which help manage anxiety and improve our mood. 

For kids, mindful movement can mean many things, from walks in nature to exploring their creativity through an active art project. 

Here are some practical tips for mindful movement in its many forms!

Creative Movement Activities

These arts-and-crafts movement activities are not only fun but also allow kids to use their creativity while being physically active. 

Animal Movement Masks

Create animal masks using paper plates, markers, feathers, and anything else you can find around the home – get creative with materials! Once the masks are made, encourage everyone to put them on and act out the movements of the animals they’ve created. They can slither like a snake, leap like a frog, or flap their wings like a bird. This activity blends imaginative play with physical movement. 

“Action Art” Painting

You don’t need an easel for this—just some space on the wall. Get a large piece of paper and let your kids paint with long-handled brushes while standing. Encourage them to make big, sweeping movements with their arms or even incorporate their legs by reaching up high or bending down low as they paint. You can suggest they paint big circles, zig-zags, or movements inspired by animals, allowing them to stretch and move as they create. See where inspiration takes them!

Move and Build with Recycled Materials

It would be even better to time this before recycling day, as you will have loads of material available! Collect recycled materials like cardboard, plastic bottles, and scrap paper, and challenge your kids to create life-sized sculptures or play structures. They can build towers, forts, or tunnels to crawl through. This combines movement, problem-solving, and creativity as they use their creations for active play afterwards.

Outdoor Movement Activities

Engage kids in fun, mindful movement with these outdoor activities that connect them to nature!

Leaf Meditation

This is perfect to do in your garden or a nearby green space at any time of year. Find some leaves, and make sure everyone has a leaf. Look at it closely, noticing its intricate details – the colours, shape, veins and texture. After some moments of quiet observation, everyone can place their leaves on the ground, take a deep breath and focus on the feeling of the earth underneath their feet. As the leaf moves in the wind, focus on how it moves and breathe with the movement. Perhaps even dance like the leaf and mimic its graceful movements. 

Nature Mandala Creation

A mandala is usually a repetition of shapes that radiates from the centre. We see this in nature in things like snowflakes, spider webs and in shells. Take the family outside to collect natural objects like stones, leaves, and twigs or by the coast with seashells and seaweed. Once everyone has gathered their items, ask them to sit somewhere quiet and use the objects to create a mandala on the ground. Encourage them to move slowly and intentionally, placing each object with care. The process of creating a mandala helps kids focus on the present moment. 

Mindful Animal Walks

Ask kids to mimic the slow, mindful movements of animals they see in nature. For example:

• Move like a turtle, taking slow, deliberate steps while feeling the ground beneath them.
• Glide like a bird, spreading their arms out and moving gently across the ground.
• Hop like a frog, taking mindful jumps and pausing in between to notice how their body feels. These slow, animal-inspired movements help kids connect with their bodies while staying mindful of their environment.

Indoor Movement Activities (Including brain games!)

Flex those brain muscles to improve concentration, awareness, and emotional regulation.

Sound Scavenger Hunt

Ask everyone taking part to close their eyes while listening to the sounds around them. Give them a “sound scavenger hunt” checklist (for example, a car passing by, someone talking, a clock ticking, etc.) and have them listen mindfully to each sound. Move from room to room and discover different sounds. Afterwards, talk about all the sounds you could hear. This activity helps children focus on their sense of hearing and practise mindful listening.

Mindful Puzzles

Who doesn’t love a puzzle? Puzzles are a great way to improve brain power and focus. While doing the puzzle, encourage kids to approach it mindfully by focusing on:

• The shape and colour of each piece.
• How each piece fits together with others.
• Taking deep breaths when they feel frustrated. Mindful puzzling helps kids stay calm, concentrate, and appreciate the process of solving the puzzle rather than rushing to finish.

Cuddly Breathing Buddies

Give your child a small cuddly toy (their “buddy”). Have them lie on the floor with their “buddy” resting on their tummy. Ask them to take slow, deep breaths and watch their buddy rise and fall as they breathe in and out. The goal is to keep their buddy steady and calm. This game combines mindful breathing with fun, encouraging children to focus on their breath and stay present.

With a bit of creativity, you can make mindful movement an enjoyable part of your family’s routine. Keeping kids ‘ bodies and brains active can be fun and beneficial, whether it’s indoor brain games, creative arts and crafts, or mindful outdoor activities.