5 Fun Mindfulness Exercises for Girls That Really Work

At Fearless Girls Club, we treat confidence like a muscle that needs to be regularly used and trained to stay healthy. Every single club session and subscription box magazine includes a Power Boost – a short, focused wellbeing activity designed to build three core capacities: mindfulness, grounding and regulation.

Mindfulness is the ability to pay attention to the present moment with intention. Grounding techniques help bring attention back to the here and now when thoughts start racing. Regulation skills help the body and brain settle so girls can think clearly and respond rather than react.

We include them because girls today are navigating a loud, fast, comparison-heavy world. Research continues to show rising anxiety and self-consciousness in girls. These short mindfulness exercises strengthen emotional control, body awareness and steady thinking under pressure. 

Here are five of our favourite Power Boosts that genuinely work.

1. The Colour Walk

Pick one colour. Then walk slowly around a familiar route and spot as many shades and versions of that colour as you can. It sharpens focus immediately. The brain cannot actively search and ruminate at the same time. Use this whenever they need to shift out of overthinking mode and back into neutral curiosity.

2. Power Pose Reset

Stand tall. Feet grounded. Shoulders back. Chin level. Slow breath in for four, hold for four, out for four. (Optional extra if you’re feeling extra: Hands on hips or in a power V shape over your head!) Body language influences emotional state. A strong stance can reduce stress signals and increase feelings of control. We use this before girls share ideas or take part in challenges.

3. Lightning Breath

Inhale slowly. As you exhale, imagine a lightning bolt travelling down your spine into your feet. It’s quick, visual and memorable. Girls often use this before tests or performances. It reframes nerves as usable energy.

4. The Thought Sort

Ask: Is this a fact or a fear? Write down the worrying thought. Separate what is provable from what is imagined. This builds critical thinking and prevents small worries from escalating.

5. Gratitude Shift

Name three specific things that went well today – not generic things, precise moments. This trains attention towards balanced thinking rather than automatic threat scanning.

These practices are short, repeatable and practical. Over time, girls internalise the tools and don’t need prompting. Our goal is to give them a whole toolkit of these they can whip out whenever they need a reminder of and a practical way to reconnect with their strength and power.

(They work for adults too. Give it a go!)