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10 Simple Mindfulness Games for a Calmer, Happier Day
MIndful Petals
November 07, 2024
Mindfulness doesn’t have to be complicated, and it’s not just for adults either. With a few simple activities, both adults and kids can engage in mindfulness in ways that are easy, fun, and incredibly grounding. Here are ten mindful games to help you relax, refocus, and enjoy the present moment — whether it’s a quiet evening or a busy afternoon.
10 Simple Mindfulness Games
1. Trace Your Breath
Purpose:
This activity uses gentle hand-tracing to calm your mind and steady your breathing — a great tool during stressful moments.
How to Play:
Hold one hand in front of you, fingers spread wide. With the other hand’s index finger, trace up the side of your thumb as you breathe in, and trace down as you breathe out. Repeat for each finger, letting each breath match the tracing rhythm. Notice the feeling of touch as you go.
Why It Works:
Combining breath with touch helps center your thoughts, easing both mind and body into a more peaceful state.
2. The Thought Sunglasses
Purpose:
This game helps you understand that thoughts can “color” how you see things, and sometimes, we can choose to take them off.
How to Play:
Put on a pair of fun or oversized sunglasses, imagining they represent a troubling thought like “Today’s been rough.” Notice how things “feel” through this filter. Now, take the glasses off, allowing yourself to see the world without that thought.
Why It Works:
It’s a reminder that while our thoughts may affect us, they don’t have to define our day or mood.
3. The Thought Bath Mat
Purpose:
Feel what it’s like to “step into” a thought and then to step away from it, creating a simple separation from stress.
How to Play:
Lay a bath mat on the floor and imagine it’s a challenging thought. Stand on it and let yourself “feel” the thought for a moment. Then, step off and notice the relief.
Why It Works:
The physical act of stepping away helps reinforce that you can leave heavy thoughts behind and move forward without them.
4. Stroke the Dog / Hug a Tree
Purpose:
This activity invites you to focus on touch, letting sensory experiences bring you into the moment.
How to Play:
Find an object with an interesting texture — a pet’s fur, a tree, or even a soft blanket. Slowly stroke or touch it, focusing on how it feels (soft, rough, warm). Notice any sensations or emotions that come up.
Why It Works:
Touching different textures anchors attention, offering a calming sensory break from daily stress.
5. My Toes Aren’t Upset
Purpose:
By focusing on a neutral part of your body, you can temporarily “step away” from negative emotions.
How to Play:
Sit down, wiggle your toes, and pay close attention to how they feel. Notice how they’re simply there, not bothered by any worries or emotions.
Why It Works:
This lighthearted focus on a “neutral zone” helps bring you back to the present and distance you from intense feelings.
6. The Impatience Dance
Purpose:
This playful dance helps release pent-up energy, letting you shake out tension and calm down.
How to Play:
Stand up and give each part of your body a shake — arms, legs, and anything else that needs it. Move freely, focusing on each area as you release any tension.
Why It Works:
The movement acts as a reset, calming your mind and lifting your mood.
7. Sleeping Tigers
Purpose:
This game encourages you to be still, focusing on your breath for calm and relaxation.
How to Play:
Lie down as a “sleeping tiger” while someone else watches for movement. Try to stay as still as you can, simply observing your breath moving through your body.
Why It Works:
It promotes bodily awareness and relaxation, helping to build focus and calm.
8. Mindful Destruction
Purpose:
Mindful destruction lets you release stress in a controlled, focused way, channeling it into an object.
How to Play:
Grab something to safely tear or break — maybe an old piece of fabric or some scrap paper. Slowly rip or cut it, paying attention to the sounds, sensations, and how it feels to let go.
Why It Works:
Focusing on the action provides a tactile way to release tension, letting you feel grounded and more relaxed afterward.
9. What’s the Best Smell?
Purpose:
This game brings calm through scent, helping to create positive sensory associations.
How to Play:
Gather a few items with scents you enjoy — like coffee beans or vanilla extract. Take a deep sniff of each, paying attention to the smells and picking a favorite.
Why It Works:
Scent is a powerful sense, and by focusing on pleasant aromas, you bring relaxation into the present moment.
10. What Made You Smile Today?
Purpose:
Ending your day with a focus on positive moments encourages gratitude and a happy mindset.
How to Play:
Think of three things that made you smile today. If you like, share them with someone or jot them down. Notice how it feels to reflect on these moments.
Why It Works:
Reflecting on little joys helps you build a habit of noticing the good, keeping your focus on the positive.
Enlightened Lotus Final Thought
Mindfulness doesn’t have to be serious all the time. These games show that a bit of play can go a long way in helping us feel grounded and present. The more we weave small mindful moments into our day, the more we can appreciate the simple things in life — whether it’s a hug, a smell, or a quick dance in the living room.