Wellbeing
7-Day Mindfulness Challenge
As we approach the Easter break, we’d love to share some wonderful activities that our students and families have enjoyed in the past. These activities are designed to help everyone relax, recharge, and connect—while also nurturing essential life skills.
Mindfulness is all about being present in the moment and it can greatly benefit children by enhancing their focus, emotional regulation and overall wellbeing. Each day of the challenge features a different activity designed to be easy and enjoyable. The activities can be done independently or with family members, making it a great opportunity to spend some quality time together.
Day 1: Mindful Breathing
Children will practice focusing on their breath with a simple breathing exercise. This helps them calm their minds and develop concentration.
Activity: Sit quietly and focus on your breathing. Breathe in slowly for 4 counts, hold for 4 counts, and breathe out for 4 counts. Do this for 1-5 minutes.
Reflection: How did it feel to focus on your breathing? What does your body feel like? What emotion or feeling are you experiencing right now? Did your mind wander?
Day 2: Gratitude Journal
Encourage your child to write or draw three things they’re grateful for. Focusing on positive thoughts can boost their mood and outlook.
Activity: Write or draw three things you are grateful for today. They can be big or small, like a sunny day or your favourite toy.
Reflection: How does thinking about things you’re thankful for make you feel?
Day 3: Mindful Eating
Snack time! Pick your favourite snack and look at it closely. What colour is it? What does it smell like? Take a small bite and chew slowly. Notice how it tastes. Eating mindfully makes your snack even yummier!
Activity: Choose a snack (like a piece of fruit). Before eating, look at it carefully, smell it and take a small bite. Chew slowly and notice the taste and texture.
Reflection: Did the food taste different when you ate it slowly?
Day 4: Nature Walk
A walk outside becomes an adventure in mindfulness! Children will tune into the sights, sounds and smells around them, fostering a deeper connection with nature.
Activity: Take a walk outside. Pay attention to the sounds, smells and sights around you. Notice the colours of the leaves, the sound of the wind, or the feeling of the ground under your feet.
Reflection: What new things did you notice on your walk?
Day 5: Mindful Listening
Sitting quietly, children will practice listening to the sounds around them. This activity enhances awareness and promotes relaxation.
Activity: Sit quietly and close your eyes. Listen to the sounds around you for 1-5 minutes. You might hear birds, cars, or people talking.
Reflection: How many different sounds did you hear? How did they make you feel?
Day 6: Kindness Challenge
Children will be encouraged to perform a random act of kindness. Whether it’s helping with chores or writing a kind note, this day focuses on the joy of giving.
Activity: Do something kind for someone today, like helping with chores or writing a nice note to a friend or family member.
Reflection: How did your act of kindness make you feel? How did the other person react?
Day 7: Body Scan
The challenge ends with a body scan exercise, where children lie down, close their eyes, and focus on how each part of their body feels. This promotes relaxation and body awareness.
Activity: Lie down and close your eyes. Slowly think about each part of your body, from your toes to your head. Notice how each part feels. Are your toes warm? Is your tummy relaxed?
Reflection: Did you notice anything about your body that you hadn’t before?
How You Can Support Your Child
We encourage you to join your child in these activities when possible and discuss their experiences with them. It’s a great way to connect, unwind and share the benefits of mindfulness as a family.
Happy Easter Holidays,
Julie Ferguson and Paddy Edwards
Wellbeing Leaders