Examples of Visualization Exercises for Kids: 3 Fun Examples That Actually Work

3 fun examples of visualization exercises for kids

Let’s skip the theory and start with what you actually came for: real examples of visualization exercises for kids. These 3 fun examples are written like mini scripts so you can read them aloud or adapt them in your own words.

Each one can be done in 3–10 minutes. Short, simple, and repeatable.

1. The Magic Bubble: A calming visualization for worries

This is one of the best examples of visualization exercises for kids who struggle with anxiety, bedtime worries, or Sunday-night school jitters.

How to set it up
Have your child sit or lie down comfortably. Ask them to place a hand on their belly so they can feel their breathing.

Then try something like this:

“Close your eyes if that feels okay, or look at a spot on the floor. Take a slow breath in through your nose… and out through your mouth.

Now imagine you’re holding a magic bubble wand. This bubble is special—it can hold your worries and float them away.

Think of one thing that’s bothering you right now. Maybe it’s homework, a test, a fight with a friend, or something you’re nervous about. You don’t have to say it out loud—just think of it.

Take a big, deep breath in… and as you breathe out, imagine you’re blowing that worry into your bubble. Watch the bubble grow. What color is it? Is it big or small? Round or wobbly?

Now imagine the bubble floating up, up, up into the sky. The higher it goes, the smaller it gets. Keep watching until it disappears. When you’re ready, choose another worry and blow it into another bubble.”

You can repeat this 3–5 times, then end with:

“Now notice how your body feels. Maybe a little lighter, or softer, or calmer. Take one more slow breath in… and out… and when you’re ready, open your eyes.”

Real-life ways to use this visualization

• Before school on stressful mornings
• At bedtime when kids say, “My brain won’t turn off”
• In the classroom before a test or presentation
• In counseling or therapy as a grounding tool

If you’re working with older kids (10+), you can adjust the language: swap “magic bubble” for “energy bubble” or “mind bubble” so it feels less babyish.

2. Safe Place Adventure: A go-to example of visualization for big feelings

Many therapists use a “safe place” visualization to help kids feel grounded. This is one of the best examples of visualization exercises for kids who’ve had a hard day, a meltdown, or a conflict with friends or siblings.

How to introduce it
You might say:

“We’re going to build a ‘safe place’ in your imagination—a place you can visit anytime you feel overwhelmed, angry, or sad. You’re the designer. You get to choose everything.”

Guided script

“Sit comfortably and take a slow breath in… and out. Let your shoulders relax.

Now imagine a place where you feel completely safe and calm. It can be real or made up. Maybe it’s a beach, a treehouse, Grandma’s couch, a spaceship, or a secret fort.

Look around in your mind. What do you see? Are there trees, water, pillows, stars, lights? What colors are there? Are they bright or soft?

What do you hear? Maybe ocean waves, birds, quiet music, or just peaceful silence.

What does the air smell like? Maybe cookies, pine trees, sunscreen, or rain.

Now imagine touching something in your safe place. Is the sand warm? Is the couch soft? Is the grass cool under your feet?

In this place, you are completely safe. No one is mad at you. No one is judging you. You can rest here. Take three slow breaths and just notice how it feels to be in your safe place.”

End with:

“Anytime you feel upset, you can close your eyes and come back here. This safe place lives in your mind, and it’s always open.”

Concrete ways to extend this exercise
To make this example of visualization stick, try:

• Having kids draw their safe place afterward
• Asking them to write a short story about visiting it
• Creating a “safe place card” with 3 reminders: breathe, imagine, stay for 3 breaths

Research on guided imagery and relaxation shows benefits for anxiety, pain, and stress in children when used regularly as part of coping routines (NIH / National Center for Complementary and Integrative Health).

3. Superpower Self: A confidence-boosting visualization

This is one of the most fun examples of visualization exercises for kids who need a little extra confidence—shy kids, kids who say “I can’t,” or kids who fear making mistakes.

How to frame it

“Today we’re going to imagine a version of you who feels strong, brave, and ready. Kind of like your superhero self.”

Guided script

“Close your eyes or look down at your hands. Take a slow breath in… and out.

Now imagine you’re watching a movie, and the main character is you on a really good day. This ‘you’ feels confident. They know they can handle things, even if they’re hard.

Picture what you’re doing in the movie. Are you walking into school? Talking to a friend? Standing up to a bully? Giving a presentation? Trying a new sport?

Notice how your body looks when you feel confident. Are your shoulders back? Is your head up? Are you smiling?

Imagine what this confident you is thinking: ‘I can try.’ ‘I can handle this.’ ‘I don’t have to be perfect.’

Now, slowly step into the movie screen and become that version of you. Feel how your body changes. Stand or sit like your superhero self for three slow breaths.”

You can finish with:

“Whenever you feel nervous, remember this superhero self. You’ve already practiced being them in your mind. Your brain remembers.”

This is a powerful example of visualization because it taps into how the brain practices success. Mental rehearsal has been studied in athletes and performers as a way to build confidence and performance (Harvard Health Publishing). Kids can use the same idea on a smaller scale.

More real examples of visualization exercises for kids

The title promised examples of visualization exercises for kids: 3 fun examples—but once kids get the hang of it, you can easily expand your toolkit. Here are more real examples you can plug into your day:

Rainbow Breath Walk

Perfect for younger kids who like to move.

As you walk outside, invite your child to imagine they are “collecting colors” with their breath.

“Let’s find something red. When you see it, take a slow breath in and imagine breathing in the color red—strong and warm. Now breathe out slowly.

Now find something orange… now yellow…”

By the end of the walk, they’ve created a rainbow in their mind and practiced slow breathing without it feeling like a chore.

Hot Cocoa Calm-Down

Great for winter, bedtime, or after-school transitions.

“Imagine you’re holding a warm mug of hot cocoa. Smell the chocolate as you breathe in slowly through your nose. Now blow on it gently to cool it down as you breathe out slowly through your mouth.”

This is a short visualization that sneaks in deep breathing and sensory focus.

Cloud Movie in the Sky

For kids who need help slowing racing thoughts.

Have your child lie on their back (inside or outside) and imagine their thoughts as pictures on clouds.

“Every time a thought pops up, imagine it written or drawn on a cloud. Watch the cloud float across the sky. You don’t have to chase it or hold it. Just let it move.”

This is a child-friendly way to introduce the idea of noticing thoughts without getting stuck in them—similar to mindfulness approaches studied in schools (Greater Good Science Center, UC Berkeley).

Color-Change Body Scan

This example of visualization helps kids notice their bodies and relax.

“Imagine a gentle, warm color—maybe gold, blue, or purple—starting at the top of your head. As it slowly moves down your body, it relaxes every muscle it touches. When it reaches your forehead, your forehead softens. When it reaches your shoulders, your shoulders drop…”

You can guide the color all the way to their toes, like a slow wave of calm.

How to make these 3 fun examples work for different ages

The best examples of visualization exercises for kids have one thing in common: they’re adapted to the child’s age and attention span.

For preschoolers (ages 3–5)

Keep it short—30 seconds to 2 minutes. Use simple language and big, familiar images:

• Magic Bubble: one or two bubbles, not five
• Safe Place: focus on one sense (what do you see?)
• Superpower Self: ask them to show their superhero pose at the end

It helps to pair the visualization with a physical cue, like hugging a stuffed animal or holding a “calm rock.”

For elementary kids (ages 6–10)

This is the sweet spot for most of these examples of visualization exercises for kids.

• Use more detail and sensory language
• Let them help design the script (“What’s in your safe place?”)
• Practice at consistent times: bedtime, after school, or before homework

You can also invite them to draw or write about what they imagined.

For tweens and teens (ages 11+)

Drop anything that feels too childish or magical unless they specifically like it.

• Swap “magic bubble” for “thought bubble” or “mental reset”
• Focus on performance situations: tests, sports, music, social events
• Use more neutral language: “visualization” or “mental rehearsal” instead of “imagination game”

Tweens and teens often like to use an audio recording of a visualization so they can listen privately with headphones.

When and where to use these examples of visualization exercises for kids

The beauty of these 3 fun examples is how easily they fit into everyday life.

At home

• Morning routine: A 2-minute Superpower Self visualization before school
• After school: Magic Bubble to unload the day’s frustrations
• Bedtime: Safe Place Adventure as part of a wind-down routine

Consistent routines around sleep and calming strategies can support better emotional regulation in kids, which aligns with broader recommendations on children’s mental health from organizations like the CDC.

In the classroom

Teachers and school counselors often look for practical, low-prep strategies. These examples include:

• A 3-minute Safe Place visualization after recess or lunch
• A quick Hot Cocoa Calm-Down before tests
• A Rainbow Breath Walk during PE or outdoor learning

You can invite the whole class to participate with eyes open, focusing on a spot on their desk if closing eyes feels uncomfortable.

In counseling or therapy

Therapists frequently use guided imagery as part of coping skills training. These examples of visualization exercises for kids can support:

• Anxiety treatment
• Emotional regulation work
• Trauma-informed care (with careful adaptation and consent)

Visualization should always be offered as an option, not a requirement—kids need to feel safe and in control.

Tips for success: turning these examples into habits

You don’t need to be a mindfulness expert to use these exercises. A few simple guidelines make a big difference:

• Practice when kids are calm first. Trying a new visualization for the first time in the middle of a meltdown usually backfires. Introduce it during a quiet moment.
• Let kids opt out or peek. Some kids hate closing their eyes. That’s fine. They can look at their hands or the floor instead.
• Short and frequent beats long and rare. Two minutes every day will help more than twenty minutes once a month.
• Model it yourself. Kids are more likely to buy in if they see you using a quick visualization when you’re stressed.
• Keep it playful. These are meant to feel like imagination games, not another assignment.

If a child resists one example of visualization, don’t force it. Offer a different option or ask them what kind of scene they would like to imagine.

FAQ: examples of visualization exercises for kids

Q: What are some quick examples of visualization exercises for kids who hate sitting still?
Try movement-based options like a Rainbow Breath Walk, pretending to blow hot cocoa to cool it, or imagining they are a slow-moving animal (like a sloth) taking big, stretchy breaths. These examples include both imagination and motion, which helps active kids engage.

Q: Can you give an example of a bedtime visualization for kids who can’t fall asleep?
Yes. A simple Safe Place Adventure works well: guide them to imagine a calm place (beach, treehouse, cozy bed), describe what they see, hear, and feel, and slowly pair that with gentle breathing. Repeating the same example of visualization each night helps their brain associate it with sleep.

Q: Are these visualization exercises safe for kids with anxiety?
Generally, yes, when used gently and with choice. Visualization is often included in anxiety treatment plans as a coping skill, along with breathing, movement, and cognitive strategies. If a child has a history of trauma or panic attacks, it’s wise to check in with a mental health professional and adjust the imagery so it feels safe and not overwhelming.

Q: How often should kids practice these 3 fun examples?
Think of them like brushing teeth for the mind. Short, regular practice—once or twice a day for a few minutes—helps kids use the skills when they really need them. You can rotate through different examples of visualization exercises for kids depending on the situation: Magic Bubble for worries, Safe Place for big feelings, Superpower Self for confidence.

Q: Do I need an app, or can I just read these scripts myself?
You absolutely can read them yourself. Many kids like hearing a familiar voice. That said, some families and schools also use mindfulness apps designed for children. Just make sure any app you choose is age-appropriate, ad-free if possible, and recommended by trusted organizations or professionals.

Visualization won’t erase every meltdown or magically fix every worry. But used consistently, these examples of visualization exercises for kids—3 fun examples plus the extra ideas you’ve seen here—can give children something precious: a sense that they have tools inside themselves to feel calmer, braver, and more in control. And that’s a skill they can carry well beyond childhood.