Inspire Kids to Do™: Kids’ Guide to Mindfulness

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Encourage your kids and the entire family to pay more attention to their emotional and mental well-being. These wellness activities, from the 4‑H Inspire Kids to Do™ Healthy Living Activity Guide, are great ways to help inspire your kids how to be more aware of how they are feeling in any situation.

mindfulnessDon’t Worry, Journal

Kids feeling uncomfortable about a test, a performance, or a tough conversation is part of life. Encourage your kid to create a worry journal to help alleviate daily anxieties.


  • A notebook or diary
  • Pen

Activity Steps

  1. For one week, if you feel worried or anxious, take out your journal and write down how you feel. You can write a few sentences, draw pictures, paint, or even make a collage.
  2. At the end of the week, revisit your journal and reflect on what you wrote down. Try answering the following questions:
    • Did this worry stay in your thoughts only, or were there physical reactions as well?
    • Was this worry specific, such as tomorrow’s math test, or about school work in general?
    • Did worrying about this lead to steps you could take to solve the problem?
  3. Connect with your family and friends. Do they have the same worries as you? Think about how can you support one another.

Learn more at 4‑

(Brought to you by The Ohio State University)

mindfulnessBreathe into Mindfulness

Being aware of your breathing is an essential part of mindfulness, which can help keep kids relax in difficult moments and reduce stress in school or other parts of their lives.

Activity Steps

  1. Find a quiet place. Sit in a cross-legged position on the floor or in a chair with a tall spine and shoulders relaxed.
  2. Inhale through your nose. As you exhale through your nose with your mouth closed, count “one” to yourself.
  3. Inhale again and count “two” to yourself on your exhale. Continue to do this as you count up to “five.”
  4. Begin a new cycle, counting up to “five” with each out-breath.
  5. Repeat three times, counting up to five and then beginning back at one again. Having your eyes closed may be helpful.
  6. Reflect on this breathing session. Did you start back at one after counting to five, or did you continue past the number five? Did you lose focus or stop counting? If so, were you able to draw your attention back to counting?

Learn more at 4‑

(Brought to you by the University of Delaware)

mindfulnessDaily Intention

Help kids reduce daily stress with intention setting. Intention setting allows them to be mindful of their mental, emotional and physical selves.

Activity Steps

  1. Select a word or a short phrase to be your intention or “code word” for the practice. Intentions or code words help remind you of your commitment to bettering yourself in a personal way.
  2. Sit or lie in a comfortable position and close your eyes.
  3. Think of a word or phrase that can help you focus on your activities today. This word or phrase will be your “code word.”
  4. Think of your code word. As you take your next breath in, say the word in your head. Repeat three more times.
  5. Think about the reason you chose the code word. What does this word mean to you?
  6. When you think of this word, what do you picture? What do you feel?
  7. Concentrate on that image for a moment as you take a few more deep breaths.
  8. When you’re ready, gently open your eyes.

Learn more at 4‑

(Brought to you by the University of Delaware)


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