The Mindfulness Jar: A Powerful Tool for Emotional Awareness and Regulation

The Mindfulness Jar is an incredibly effective tool to use at home or in the classroom, providing children with a tangible way to understand their thoughts, emotions, and behaviors. These inner experiences are often abstract and difficult for young children to grasp. By visualizing them through the swirling glitter inside the jar, children gain insight into what’s happening inside their minds and bodies.

Introducing the Mindfulness Jar early supports growing emotional awareness and creates a natural opportunity to teach simple breathing techniques and mindfulness practices. Over time, this foundation nurtures empathy, emotional intelligence, and the confidence children need to manage stress and navigate challenging situations with resilience.

Let’s Talk About the Brain!

To many children—and even adults—the brain feels like a complete mystery. Have you ever wondered what our thoughts and feelings look like in the brain when we’re upset or angry? When we experience stress or strong emotions, the hormone cortisol floods the brain. (Cue shaking the mindfulness jar.) This surge reduces our access to the prefrontal cortex—the brain’s command center for decision-making, problem-solving, and self-regulation. (The swirling glitter represents the chaos inside our minds when we are stressed and overwhelmed.)

So how do we gain access to our prefrontal cortex so we can make mindful choices and gain control of our emotions and body? How do we turn the mindfulness jar from swirling chaos to calm and settled? Pause. Stop shaking the jar. Stop the adrenaline which is causing the accelerated breath and heart beat. Take a few deep breaths. Watch the glitter settle when we allow the jar to pause and find stillness.  As the glitter settles, it mirrors how our thoughts and feelings calm down—helping us regain access to that important part of the brain.

How the Mindfulness Jar Works

The Mindfulness Jar doesn’t erase difficult emotions; instead, it helps children move from chaos and overwhelm to slow and calm. This sense of calm and slowness helps bring awareness to how they are feeling and what they can do to solve their problem. 

It is best to introdue the jar when the child is calm and ready to listen and learn. In moments of anger, stress and overwhelm, a child cannot process information. Once the jar is introduced, use the jar when your child feels sad, frustrated, overly excited (especially during moments like bedtime), or overwhelmed. With regular practice, children become empowered to manage stress with increasing awareness, calm and clarity.

Making The Mindfulness Jar

Materials:

1. Recycled Jar/Plastic Bottle w/ Lid

2. Glitter: 1-3 colors (rice, confetti, small beads)

3. Clear Liquid Glue

4. Warm Water (straight from the tap is perfect)

Optional: Spoon and/or funnel to transfer glitter to jar

Step 1: Scoop about 2-3 spoonfuls of glitter into the empty bottle or jar.

Step 2: Add in glue. The more glue you add, the slower the glitter will fall (more time to mindfully breathe and practice). For slow falling glitter, fill jar about 1/3 of the way.

Step 3: Pour in your warm water leaving 1" of space at the top. (This way you can test out the speed, step 4, adding more water or glue as needed.

Step 4: Secure top onto jar/bottle. Give the jar a shake to mix everything together in the jar. Notice the rate the glitter falls at. If too slow, add more warm water. If too fast, add more glue. Adjust as needed.

Optional: Secure the top onto the bottle/jar with tape or super glue.

Step 5: Enjoy putting mindfulness into practice with your child! Remember, it is a process. Be consistent and make the jar accessible!

Click here for an additional free resource on how to introduce the Mindfulness Jar and what to say.

If you are interested in learning more, see my book recommendations here.