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Mindful Movement Exercises

Mindful movement is a physical activity that helps children connect with their bodies, calm their minds, and manage big emotions. Through simple exercises like stretching, breathing, and playful movement, children learn to build self-awareness, both physically and emotionally. 

Pair 2–4 of the exercises below with your favorite picture book to create an engaging experience. Let’s read, move and grow—together! ​

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  • Look at one spot or gently close your eyes.

  • Take 3 slow breaths:

  • Breathe in like you're smelling a flower...

  • Breathe out like you're blowing a big bubble.

  • Open your eyes and share a smile with someone nearby

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  • Sit comfortably and bring your hands together at your heart.

  • Touch your wrists, thumbs, and pinkies together to make a flower shape with your hands.

  • Look at your flower and imagine its color, shape, petals, and smell.

  • Inhale as your flower opens to the sun. Exhale as it gently closes to rest. Repeat for 3 breaths

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  • Stand tall with feet planted on floor.

  • Lift your arms up over your head 

  • Slowly sway side to side like a wave.

  • Fold forward and swing your arms down towards your toes

  • Repeat three times to feel energized 

  •  Let’s move like animals!

  • Slither like a snake…

  • hop like a frog…

  • stretch like a sleepy cat.

  • After each move, pause and ask your body: How do I feel now?

  • What animal matches your mood today?”

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  •  Stand with feet wide apart.

  •  Clasp hands together and swing arms like a elephant trunk side to side.

  •  Add a gentle twist at the waist.

  •  Breathe with each swing.

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  • Sit on the floor, knees bent, feet flat.

  • Wrap arms around knees and tuck head down.

  • Breathe slowly, imagining being safe     inside a shell

  • Stand up and do 10 jumping jacks

  • Then place one hand over your heart Pay attention to how your heart feels after the jumping jacks.

  • What does your heart feel like now?

  • Breathe in and out slowly

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  • Freeze like a frozen snowman

  • Hold your pose… now imagine the sun warming you.

  • Slowly melt down to the ground—drip by drip. Feel your muscles soften.

  • What does it feel like to melt your worries away?

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  •  Lie flat on floor or grass

  •  Hands on heart and belly, eyes lowered.

  •  Take 3 breaths—last one’s the   biggest, let it out with a sigh.

  •  Feel your inside weather— Do you feel sunny, cloudy, stormy, or calm?

  •  Open your eyes

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  •  Tap your head like tiny raindrops falling.

  • Tap down your body—face, shoulders, arms, belly, legs, toes.

  • Go faster, then slower—feel the rain change!

  • Brush the rain away with your hands like sunshine.

  • Take a deep breath—how does your body feel now

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  • Pretend you’re holding a lemon in each hand.

  • Squeeze tight—make lemonade!

  • Now toss the lemons and let your hands relax.

  • Try it with your feet, your shoulders, even your face!

  • What parts of your body feel loose now?”

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  • Pretend your hands are sunshine.

  • Sweep them gently over your head, shoulders, arms, and legs.

  • Imagine warmth and kindness fill your body.

  • ​Take a breath in through your nose and out through your mouth.

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