49 Fun & Simple Mindfulness Activities for Teens

Mindfulness can be a powerful tool for teens to navigate stress, process emotions, and develop self-awareness. In this post, you’ll discover a wide range of mindfulness activities for teens, from quick, no-prep exercises to creative, movement-based or nature-inspired practices, and more!

Teens today face a variety of challenges, from academic pressure to social dynamics and beyond. It’s more important than ever to find ways to manage stress and develop emotional resilience at this age. 

Mindfulness offers a simple yet powerful tool to help teens stay grounded, focused, and calm. What makes mindfulness particularly effective is its flexibility. Teens can engage with it through fun and creative activities that fit their interests and energy levels.

We’ve put together a wide range of mindfulness activities for teens. Each activity is designed to be engaging and easy to incorporate into daily life, ensuring they can benefit from mindfulness without feeling overwhelmed.

With years of experience leading mindfulness workshops for children and adults, including students and educators, I’ve seen how these activities can help teens manage stress, build self-awareness, and improve their overall well-being. Whether it’s through a mindful breathing exercise or a group activity, these practices offer teens practical tools to handle everyday challenges.

Let’s dive into these mindfulness activities for teens and explore how they can create lasting benefits for emotional and mental health.

This post is all about mindfulness activities for teens.

Tips to Get Started with Mindfulness Activities for Teens

Set a Timer

Use a timer to limit the activity so it stays focused and doesn’t drag on. Depending on the activity, you can set a timer to fit your needs. Even one minute is worthwhile if it’s intentional!

Keep it Flexible

There is no right or wrong way to practice mindfulness. The point is to be present. Feel free to adapt activities and do what works for you.

Start Small

Begin with shorter activities, especially for beginners. You can gradually build up to longer and more involved practices

Be Intentional

Be intentional by creating a quiet, comfortable space that allows you to stay present during the activity. Remember it’s okay if the mind wanders (and it will!). The intention is more important. So if you do lose focus, gently bring your attention back to the activity and keep practicing.

Mindfulness Activities for Teens

These exercises are divided into sections to help you find what will work for you: Simple, No-Prep Activities, Movement-Based Activities, Nature-Based, Creative Activities, Music & Sound Related, Food & Drink Activites, Partner and Group Activities.

Simple, No-Prep Activities

#1 Finger Breathing

Trace the fingers of one hand with the index finger of the other. As you trace up, inhale; as you trace down, exhale.

# 2 Two-Minute Gratitude Reflection

Spend two minutes reflecting on or writing down a few things you’re grateful for right now.

#3 Mindful Listening

Sit still and focus on the sounds around you for one minute, identifying as many sounds as possible without judging them.

#4 Five Senses Check-In

Bring your attention to the present moment by focusing on your senses. Identify one thing you can see, hear, smell, taste, and touch, grounding yourself in your surroundings.

#5 Positive Affirmations

Create and write down a personal positive affirmation (or a few). Then repeat it quietly to yourself for a few minutes, focusing on how it makes you feel.

#6 Counting Breaths

Breathe in deeply through your nose and out through your mouth, counting each breath to stay focused. Inhale and count 1, exhale and count 2, continuing up to 10. Once you reach 10, start over at 1 to maintain your attention on the breath.

#7 Anchor Object Focus

Pick any object nearby (like a pen or your phone) and focus on it fully for a minute, noticing its texture, color, and weight.

#8 One-Minute Stretch

Take a mindful stretch, paying attention to how your body feels as you move and release tension. 

#9 Body Scan

Scan through your body, from head to toe, noticing any tension or sensations. Move slowly and mentally say each body part as you focus on it.

Movement-Based Mindfulness Activities for Teens

#10 Mindful Walking

Walk slowly, paying attention to each step, the sensation of your feet touching the ground, and how your body moves with each step.

#11 Progressive Muscle Relaxation

Slowly tense and then relax each muscle group in your body, starting with your feet and moving up to your head. Pay attention to the difference between tension and relaxation.

#12 Mindful Jumping Jacks

Do jumping jacks at a slow pace, focusing on your body’s movement and the rhythm of your breath. You can also try this with other physical activities like a short, easy run, going up stairs, or doing push ups.

#13 Balancing

Stand on one leg and focus on maintaining balance. Pay attention to your body’s adjustments and breath as you stabilize.

#14 Mindful Dance

Put on some music and dance, letting your body move freely. Focus on how your body feels and stay mindful of how the music guides your movement without overthinking or planning your actions. It doesn’t matter how it looks.

Creative Mindfulness Activities for Teens

#15 Mandala Coloring

Use a mandala coloring sheet (or create your own) and focus on the repetitive, calming motion of coloring. Pay attention to each stroke and color choice.

#16 Journaling with Prompts

Use a simple prompt, like “What am you feeling right now?” or “Describe your perfect day,” or “List what you are grateful for.”

#17 Mindful Drawing

Take a few minutes to draw or doodle without any specific goal. Focus on the process of creating shapes, lines, and textures, letting your creativity flow without judgment.

#18 Gratitude Art

Create an art piece (collage, painting, or drawing) that represents things you’re grateful for. Focus on the creative process and how it reflects positive emotions.

#19 Mindful Word Search

Give students a word search or simple puzzle and encourage them to focus on the task in a calm, relaxed way. Emphasize the process, not how quickly they finish. You can include positive words like “peace, mindful, calm, relaxed, loved,” etc.

#20 Poetry Writing

Write a short poem about something you’re feeling or experiencing. Focus on capturing the moment and your emotions through words.

#21 Sensory Art

Use various materials like sand, clay, or paint to create art. Focus on how the materials feel in your hands, the sounds they make, and the sensations they evoke.

#22 Mindful Storytelling

Write or tell a story using mindfulness as the central theme. Focus on creating a narrative that encourages being present or overcoming challenges through awareness.

#23 Mindful Photography

Go outside with a camera or phone and take photos of anything that catches your eye. Focus on framing the shot and the details of what you’re capturing, practicing being present with your surroundings. This can be combined with a mindfulness walk.

Nature-Based Mindfulness Activities for Teens

#24 Grounding Exercise

Sit or stand barefoot on the grass, sand, or soil. Focus on the sensation of the earth beneath your feet and how it feels to be connected to the ground.

#25 Cloud Watching

Lie down and look at the sky. Watch the clouds float by without judgment, noticing their shapes, movements, and the way they change.

#26 Nature Sounds Meditation

Sit quietly outside and focus on the natural sounds around you, like birds chirping, wind blowing, or water flowing.

#27 Leaf or Flower Observation

Pick up a leaf or flower and observe it closely. Notice its color, texture, shape, and any small details you might have missed at first glance. You can also do this with a stone, shell or anything you find in nature.

#28 Sunlight Meditation

Sit quietly in the sun and feel its warmth on your skin. Focus on how the light and warmth make you feel in the moment.

#29 Breathing with Trees

Stand next to or under a tree. With each inhale, imagine drawing in the fresh oxygen from the tree. With each exhale, visualize the tree absorbing carbon dioxide, creating a cycle of breath and life.

#30 Watching Water

Sit by a body of water (like a river, lake, or ocean) and observe its movements. Focus on the sound and motion of the water as it flows or waves. If you don’t have access to water bodies, take a bowl of water and sit outside. You can add small pebbles or natural objects and watch how the water moves.

#31 Nature Walk

Take a slow walk outdoors, paying close attention to the sights, sounds, and smells around you. Focus on your footsteps, the breeze, or the rustling leaves.

Music and Sound Related Mindfulness Activities for Teens

#32 Mindful Listening

Play a piece of music and listen closely, focusing on different aspects like the melody, rhythm, instruments, and lyrics. Notice how the music makes you feel, without judgment.

#33 Humming Meditation

Hum softly, focusing on the vibrations in their chest and throat. If done in a group, you can encourage others to listen to the sounds of the group as it harmonizes.

#34 Body Percussion

Use your body to create rhythms by clapping, snapping, or tapping. Focus on the sensations of each movement and the sound it produces.

#35 Musical Breathing

Listen to instrumental music and synchronize your breath with the tempo. This helps focus on both breathing and the rhythm of the music, creating a calming effect.

Food and Drink Activities

#36 Raisin Meditation

Take a single raisin (or another small food item) and explore it with all your senses. First, notice its texture, color and smell. Then take a bite and notice how it feels in your mouth before slowly eating it.

#37 Mindful Sipping

Drink a cup of water, tea, or juice slowly. Focus on the sensation of the liquid in your mouth, the temperature, and how it feels as you swallow.

#38 Chewing Awareness

With each bite of your meal, count how many times you chew before swallowing. This helps bring attention to the process of eating and slows it down.

#39 Breath Between Bites

Pause between bites of food and take a deep breath. This practice slows down eating and helps bring mindful awareness to the experience.

#40 Gratitude Before Eating

Before starting a meal, take a moment to appreciate the food in front of you. Say thank you to each person who was involved in getting the food to you, from the farmer, field hands, truck drivers, store employees, and all those who helped prepare it.

Partner Mindfulness Activities for Teens

#41 Mirror Movement

Stand facing each other. One person leads by moving slowly, while the other mirrors their movements. This activity requires close attention and synchronization.

#42 Mindful Breathing Together

Sit back-to-back or side-by-side and synchronize your breathing. Focus on matching the rhythm of your breaths, feeling a sense of connection through the shared practice.

#43 Silent Conversation

Sit across from each other and communicate using only facial expressions or hand movements. This encourages non-verbal connection and presence with each other.

#44 Mindful Touch (Hands)

Sit facing each other and hold hands. Focus on the feeling of the other person’s hands—temperature, texture, and slight movements. Stay silent, allowing the connection to deepen through touch.

#45 Compliment Reflection

One partner gives a compliment, “You are kind and caring.” The other accepts the compliment by repeating it, “I am kind and caring.” Switch turns.

Group Mindfulness Activities for Teens

#46 Group Breathing Exercise

The group synchronizes their breath, inhaling deeply and exhaling with a sigh together. One person can help lead the breathing until it is synchronized.

#47 Gratitude Exercise

Everyone takes turns sharing something they’re grateful for, either in the group or in their life in general. There doesn’t need to be any response to each other, just listening.

#48 Pass the Sound

Sit in a circle, and one person makes a sound (e.g., clapping, snapping). Each person in the circle repeats the sound until it comes back to the original person. You can change the sound each time it goes around.

#49 Compassion Meditation

The group practices sending positive thoughts or well-wishes to one another, focusing on compassion and connection. Each person silently thinks or speaks kind words to others in the groups.

Recommended Apps for Mindfulness

Of course we don’t want any more screen time for teens! But, in reality, they are going to be on their phones. Apps can be a great way to encourage mindfulness and regular practice. Here are our top recommendations regarding mindfulness activities for teens.

Smiling Mind

Smiling Mind offers programs tailored specifically for teens, with meditation exercises that promote mental health and well-being, as well as sections on mindful movement and breathing.

MyLife Meditation (formerly Stop, Breathe & Think)

This app encourages teens to check in with their emotions and suggests short meditations based on their current mood. It’s great for emotional awareness and stress management. The app is free with basic features like mood check-ins and some guided meditations, but you can pay for a subscription to get full access too.

Insight Timer

Insight Timer has thousands of free meditations, including short practices, breathing exercises, and sleep aids. It also allows users to join live mindfulness sessions or track their progress. There is a premium version too, but the free version is extensive enough.

Headspace (paid)

Headspace offers guided meditations, sleep sounds, and mindfulness exercises designed for beginners. The playful design and teen-specific content makes it one of the best options. However, it can be expensive. They offer a 7-day free trial but afterwards it’s paid.

Did you enjoy any of these activities or have experience with other mindfulness activities for teens? I’d love to hear from you in the comments!

This post was all about mindfulness activities for teens.