Sense Explorers

Kids will imagine it’s their first time on Earth and explore the world with their senses. By noticing what’s around them without judgment or attachment, children build mindful awareness and acceptance, foundational skills for learning how to regulate emotions. Tuning into each sense is also a grounding activity that helps kids relax, enhances focus, and promotes overall wellbeing. This activity was developed using principles of Unified Mindfulness, a meditation system created by Shinzen Young.

Step 1

Gather kids in a comfortable and inviting space that is relatively quiet and free from distractions. Use a chime or a gentle bell sound to focus their attention.

Step 2

Explain that you will be guiding them through a fun activity where they’ll explore their senses as if they just arrived on Earth from another planet. They are going to pretend they are seeing, hearing, and feeling everything for the very first time!

Step 3

Encourage them to sit up tall and take three deep breaths together.

Step 4

Guide them through each of the senses.

Hearing. Have kids close their eyes or gently lower their gaze to the floor. Encourage them to listen to the sounds around them without trying to identify or name them. Just simply listen—it’s like being a sound detective! Explain that sounds are not good or bad. They are just sounds.

Sight. Have kids slowly and gently open their eyes and look around the room. Ask them to notice the colors, shapes, and things they see, like a curious explorer would.

Touch. Invite children to wiggle their fingers and toes. Then have them gently place their fingertips together and notice the feeling of them touching. They can pretend they’re feeling the magic of touch for the very first time!

Taste. Ask kids to bring their attention to their mouth. Have them move their tongue around and notice if there are any flavors in their mouth that they can taste right now.

Smell. Encourage children to take a big, slow sniff through their nose, like they're smelling a flower. Ask them to notice any scents around them without labeling them as good or bad.

Reminder: Throughout the meditation, tell kids to stay curious and playful. There’s no right or wrong way to do it. They can be explorers of their senses!

Step 5

After spending a moment on each sense, guide kids to take three deep breaths together. Encourage them to notice how their body feels as they breathe in and out. Ring the bell to close this space and mark the end of the activity.