39 Mindfulness Activities for Groups (That All Ages Will Love)

Looking for fun and engaging mindfulness activities for groups that foster connection, focus, and relaxation?

Mindfulness activities for groups are a powerful way to foster connection, relaxation, and presence among participants. Whether you’re leading a team-building session, classroom activity, retreat, or workplace wellness event, these exercises can create meaningful moments and encourage group engagement. 

In this article, you’ll discover a range of mindfulness activities for groups, including starting exercises to set the tone, outdoor and creative practices to inspire connection, and calming closers to wrap up the session. 

These mindfulness activities are ones I’ve experienced firsthand at retreats and had the joy of leading in workshops and group sessions. As such, each activity in this list has been tried out and thoughtfully chosen.

Whether you’re a seasoned facilitator or new to leading groups, these activities are adaptable and easy to implement, making them perfect for any setting.

This post is all about mindfulness activities for groups.

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How to Use These Mindfulness Activities for Groups

These mindfulness activities can be used as quick stand-alone activities or combined to create a well-rounded session.

For instance, you might start with a group breathing exercise, incorporate interactive or dynamic activities in the middle, and finish with a reflective or calming practice. This mix keeps participants engaged and helps create a balanced experience.

The activities are versatile and suitable for various settings, such as retreats, workshops, workplaces, classrooms, or team-building events.

Whether you’re leading a small group or a larger session, you can adapt the timing and complexity to fit your audience, making these mindfulness activities accessible and impactful for everyone.

Mindfulness Activities to Start With

Here are some short and beginner-friendly mindfulness activities to start a group session. These are designed to help participants settle in, feel present, and create a relaxed and receptive atmosphere.

#1 Silent Greeting

Have participants silently make eye contact with at least two other people in the group and exchange a warm smile or nod. This creates connection without words.

#2 Spirit Animals

Have the group sit in a circle. Ask each person to take a quiet moment and reflect on an animal they think represents them. Have everyone go in a circle and share their animal aloud without any explanations.

Many times people feel the need to explain their answers, but keep this simple and minimal. It allows participants a chance to reflect inwards and get to know each other by simply listening.

#3 Guided “Arrival”

Lead the group in a brief visualization to “arrive” in the space. For example, “Imagine you are leaving behind everything from your day and stepping into a calm, open space. Feel yourself fully here, ready to begin….”

#4 Five Senses Check-In

Guide participants to notice one thing they can see, hear, feel, smell, and taste in the moment. This simple exercise helps ground everyone in the present.

#5 Three Deep Breaths

Invite the group to sit comfortably, close their eyes (optional), and take three slow, deep breaths together. Exhale with an audible sigh. Focus on the sound and rhythm of breathing as a shared experience.

#6 Group Pause

Ring a bell or chime (or clap your hands softly). Ask the group to pause whatever they’re doing and notice their current state—physical sensations, thoughts, or emotions—without judgment.

This is also a great attention-getting activity during longer sessions, or used to transition between activities.

#7 Candle Focus (or Object Focus)

Place a lit candle or an interesting object in the center of the group. Ask participants to quietly observe it for a minute, focusing on details like the flicker of the flame or the object’s texture.

If you are planning a longer session, you can use this as a closure activity too. At the end of the session, blow it out as a symbolic gesture of closure, inviting the group to carry its light within.

#8 Intention Setting

Invite everyone to silently set a simple intention for the session, such as “to feel calm,” “to be present,” or “to enjoy the experience.” Optionally, share intentions aloud if comfortable.

Mindfulness Activities for Groups

#9 Mindful Movement Circle

Form a circle, and have one person start with a simple movement (like a stretch or arm wave). The group mirrors the movement, passing it around like a wave. 

To make it more complex, people can build on to each others’ movements. In this case, each person repeats what has been done and adds a new movement when it’s their turn.

#10 Group Counting Challenge

The group sits in a circle and tries to count to 20 (or another goal) collectively, with only one person speaking at a time. If two people speak simultaneously, the group starts over. 

It encourages focus and connection. This is a really light-hearted, fun activity perfect for kids and adults!

#11 Vocal Toning Circle

Sit in a circle and hum or chant a single tone together. Gradually allow the sound to rise and fall naturally. This creates a calming, collective energy.

#12 Emotion Charades

Write different emotions on slips of paper (e.g., joy, calm, frustration). Each person acts out an emotion mindfully, and the group guesses. 

To make it more challenging, you can write scenarios on slips of paper instead of feelings (e.g., meeting a parent, going for a run, spilling coffee). They have to focus on what kind of emotion they would feel in the scenario and be mindful of how they are expressing themselves while acting out the scenario.

#13 Mindful Freeze Dance

Play music and encourage participants to dance mindfully. When the music stops, everyone freezes and observes their posture, breath, and surroundings before resuming.

For added fun, use varied rhythms or styles of music. For example, people move slow when it’s slow music or fast when the tempo rises. 

#14 Mindful Whisper Game

A twist on the classic telephone game. Start with a calming phrase like “The wind carries peace to every corner.” Each person whispers it to the next, noticing how the message changes but still carries meaning.

#15 Photo Reflection

Ask participants to use their phones to take one photo that represents how they feel in the moment or something that inspires them. Share the photos with the group and reflect on their significance.

#16 Mirror Walk

Pair participants or make smaller groups and have one lead while the others follow their movements as if they are a mirror. Switch roles after a few minutes. 

Alternatively, ask them to naturally switch leaders between themselves. This encourages deeper awareness of each others’ actions.

#17 Paired Compliments & Affirmations

Pair two people together and have them sit across from each other. Choose one person to go first. Share a compliment (e.g., you are very kind to everyone) and have the partner repeat it as an affirmation statement (e.g. yes, I am very kind to everyone.) Then switch turns.

#18 Rhythm Sharing

Use drums, sticks, or hands to create a group rhythm. Take turns leading and following, staying present with the collective sound.

Activities with Props

#19 Ball of Presence

Use a soft ball and toss it around the group. The person who catches it names something they’re feeling or noticing at the moment.

#20 Scent Exploration

Provide small jars with different natural scents (e.g., lavender, citrus, pine). Participants smell each one mindfully, describing memories or feelings the scent evokes. This taps into sensory awareness and emotional connection.

#21 Sound Map

Give participants paper and pens, and ask them to sit quietly in different locations. They create a “map” of all the sounds they hear, noting where each sound seems to come from. This activity deepens listening and awareness of the environment. Have participants share in pairs, small groups or as a whole and notice differences between each others’ maps.

#22 Balloon Thoughts

Give each participant an *eco-friendly* balloon and ask them to blow into it while thinking of something they want to release (e.g., stress, worry). Once the balloon is tied, they can let it float away (if biodegradable) or symbolically pop it to “release” their thoughts.

There are many other fun mindfulness activities you can do with balloons too. Play music and tell everyone to work together to keep balloons from touching the ground. Bring awareness to different body parts by only allowing people to touch balloons with their elbow, knee, etc. 

You can also make a “balloon car wash” where the group stands in two lines across from each other. One person at a time walks through the center and everyone “washes” them with light taps of the balloons. This is a fun closing activity.

#23 String of Connection

Use a ball of yarn or string. One person holds the end, shares a mindful thought or feeling, and tosses the ball to someone else. As the ball moves, a web forms, symbolizing group connection. Reflect on how everyone is interconnected.

#24 Sound Awareness with Bells

Pass around small bells or chimes. Each person plays the bell and focuses on the sound until it fades, then passes it along. This creates a shared auditory focus. 

You can make this more fun by asking participants to raise a hand when they hear a sound, and keep their hand down as soon as the sound ends. 

#25 Mindful Balancing

Provide items like feathers or small sticks for participants to balance on their hands, arms, or heads. Focus on how their body shifts to stay balanced.

This is a fun activity to play with music. Make it more challenging by playing faster and slower music, encouraging participants to move with the rhythm.

#26 Painting or Drawing

Provide paper and coloring tools for participants to express they are feeling today. Focus on the process rather than the outcome, appreciating colors, shapes, and creativity. Remind them it can be absolutely anything that comes to mind, there are no “correct” things to draw.

Outdoor Activities

#27 Cloud Storytelling

Lie outdoors and look at the clouds. Participants silently observe, then share what shapes or stories they imagined. This activity fosters creativity and presence with nature.

#28 Collaborative Nature Art

Gather natural materials (leaves, stones, flowers) and create a collective piece of art. Focus on the process rather than the outcome, encouraging participants to add elements mindfully.

You can leave it open ended or give them a slight direction, for example making a mandala. In addition to natural materials you can add chalk too.

After they are done, have participants walk along or around the design, focusing on each step and feeling of the journey.

#29 Leaf Race by the Water

If you’re near a stream or lake, give each person a leaf. Release the leaves into the water and watch them float. Reflect on the natural flow of life and letting go.

#30 Sensory Scavenger Hunt

Create a list of things to notice in nature (e.g., something soft, something colorful, a sound of water). Encourage the group to explore and share what they find.

To make this activity more collaborative, have people work in small groups or partners.

Mindfulness Activities to Wrap Up

#31 Gratitude Circle

Each participant shares one thing they are grateful for from the session. If time is short, participants can simply say one word or phrase, like “relaxed” or “connected.”

#32 Silent Reflection

Invite the group to sit quietly for a minute and reflect on how they feel after the session. Guide them to notice any shifts in their physical sensations, emotions, or thoughts.

#33 Closing Breath

End with three deep breaths as a group, synchronizing the inhales and exhales. You can add a soft “thank you” or “peace” at the end of the last exhale.

#34 Affirmation Sharing

Ask participants to complete a sentence such as, “Today, I feel…” or “I will carry forward…” in a word or short phrase. This can be done verbally or written on small slips of paper.

#35 Visualization of Moving Forward

Lead a short visualization of taking the calm and mindfulness from the session into their day or week. For example: “Imagine stepping out of this space with a sense of lightness and clarity….”

#36 Mindful Goodbye

Invite participants to say goodbye to the group mindfully, either aloud or silently, appreciating the shared experience.

You can also have the group walk around and everyone they make eye contact with they say a goodbye. This can be made more light-hearted by making a funny movement or statement to say to each other. 

#37 Body Scan Wrap-Up

Guide a quick body scan, asking participants to notice how they feel now compared to the beginning of the session. Invite them to carry this awareness with them.

#38 Mindful Sound

Play a calming sound, such as a chime, bell, or singing bowl, and ask participants to focus on it until it completely fades, signaling the close of the session.

#39 Takeaway Object

Provide small tokens like a stone or a piece of paper with a calming phrase. Invite participants to take it with them as a reminder of the session.

Tips for Leading Mindfulness Activities for Groups

Create a Safe Space

Encourage participants to engage at their own pace and assure them there’s no right or wrong way to participate. Emphasize respect and confidentiality if personal sharing is involved. 

Remind participants to approach their experiences without judgment. Reinforce that mindfulness is about observation, not achieving a specific outcome.

If it’s fitting, let the group know they are welcome to sit out from any activity if they don’t wish to participate. They can freely join back when they are ready.

Know Your Audience & Be Flexible

Understand the group’s needs, experience levels, and comfort zones. Tailor activities to be accessible and inclusive for everyone.

Be prepared to adapt activities based on the group’s energy, interest, or time constraints. Mindfulness is about being present, so go with the flow.

Keep a Calm Presence

Before the session begins, take a moment to ground yourself. A calm and centered leader sets the tone for the group. Speak slowly, with a calm and soothing tone, to help participants relax and focus on the activity.

With a gentle voice, provide clear, and simple directions for each activity. Avoid overly technical language and ensure everyone understands before starting. You can also demonstrate activities and participate alongside them. 

This post was all about mindfulness activities for groups.

Did you enjoy any of these activities, or have more ideas of mindfulness activities for groups? We’d love to hear from you in the comments!