After-School Mindfulness and Yoga Activities for Grades 3-5
Mindful Kids is a supportive and engaging after-school program with mindfulness teacher Noelle Wittliff, LMFT. Students will build resilience, emotional awareness, and self-compassion through movement, mindfulness, creativity, games, reflection, and gentle yoga.
Ten Mondays from 9/28/26 to 12/07/26 (School Closed 11/23)
2:30pm – 3:45pm @ Irvington Elementary School
Mindful Kids PDX welcomes children of all gender identities, races, ethnicities, cultures, backgrounds, and types of neurodiversity.
Mindfulness and yoga can help kids navigate friendships, stress, and big feelings.
As children grow and friendships, interests, and emotions begin to change, this class offers practical tools for handling challenges with greater confidence, flexibility, kindness, and ease. Mindfulness Teacher Noelle Wittliff shares powerful tools to help kids connect with their breath and body, notice their thoughts and feelings, strengthen relationship skills, and engage more fully in the present moment — all while having fun and building community together.
Mindful Kids PDX supports children in developing:
‣ Emotional Awareness and Coping Skills
‣ Focus and Attention
‣ Friendship and Communication Skills
‣ Confidence and Resilience
‣ Stress Reduction and Calming Tools
‣ Social and Emotional Flexibility
Children are born with an inherent capacity for presence, curiosity, and kindness. Through intentional practice, mindfulness and compassion skills become more familiar, accessible, and supportive in everyday life.
Mindfulness and yoga practices can help children:
‣ Feel more connected to their bodies and emotions
‣ Pause and respond more thoughtfully during stressful moments
‣ Develop self-compassion and kindness toward others
‣ Experience relaxation and rest
‣ Build a greater sense of balance, grounding, and well-being
We’ll learn the essentials of mindfulness through:
❀ Mindfulness & Meditation: guided practices using breath, movement, sound, and visualization
❀ Yoga & Movement: gentle yoga, stretching, grounding exercises, and mindful movement
❀ Breathing & Calming Tools: strategies for stress, big feelings, and overwhelm
❀ Mindful Games & Connection: playful activities that build empathy, confidence, communication, and community
❀ Creative Expression: art activities that support self-awareness and resilience
❀ Community & Belonging: sharing, discussion, and practices that help students feel connected and supported
Appreciation from the Community
Our children love Noelle’s mindfulness classes and the warmth she brings to the shared space. Her class activities are creative and nourishing, and our children leave with meaningful ways to amplify kindness in our community.
— Caroline (Mother of Two)
“My daughter found this class enjoyable as she’s entering an age where she’s processing all these emotions that are more complex than ever. I hear her using some of these techniques and she even asked me to stay in the present moment—which totally impressed me!”
— Paige Y., Portland, OR
I wondered if the class would hold my son’s attention, since he hadn’t shown a lot of interest in mindfulness exercises in the past. I shouldn’t have worried, though! He was excited to go and enjoyed himself each time. I would definitely recommend it to others. The class was varied and engaging.
—B.A., Portland, OR
Noelle, you are the perfect person to teach these skills to kids. The kids loved the class and you have a natural ease and warmth to you that is infectious! Since taking this class, we have more words and skills to call on when we are moving through life and dealing with hard feelings. Mindfulness and self-regulation are such important skills that we don’t teach or practice enough in society. Thank you, Noelle, we very much appreciate you!
—Jaq L., Portland, OR
I so appreciate your willingness to do this class, Noelle. My son LOVED it! I feel so fortunate he had this opportunity. Introducing kids to these concepts and ideas is hugely beneficial. I loved having the recap emails so I could carry over some of what he was learning at home. He loves mindful eating and has spontaneously coached me through it at dinner multiple times. Thank you so much for all the work you do!
—Kat B., Portland OR
Every time I’ve heard Noelle speak, I’ve felt calmer and more able to navigate big feelings or experiences. She’s got a gift and we’re very lucky she’s part of our community.
— Kristin L., Village Home Education Resource Center
Noelle taught mindfulness at our school and the students loved the story writing activity, body map, breathing exercises, and 5-4-3-2-1 shake it out activity. We all can use extra tools in our emotional learning buckets and it’s nice for students to have exposure to multiple strategies. Empowering humans is always a helpful practice. We genuinely appreciate Noelle’s tone, talent, and resources.
— Leah K., Village Home Education Resource Center
Class Calendar & Themes
Each class will incorporate a story or art activity related to that week’s theme, as well as mindful games, movement, and tools for calming and relaxing. Here’s what your child will learn during the ten-week class:
9/28/26 Week 1: Creating Community & What is Mindfulness?
Students will get to know one another, create community agreements, and explore the foundations of mindfulness and yoga through games, movement, and sensory experiences. We’ll introduce the idea of paying attention with kindness and curiosity while establishing a safe, welcoming, and inclusive class environment where students can feel a sense of belonging and connection.
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10/05/26 Week 2: Connect, Breathe, Move, Focus, Relax
Students will explore the five core elements of the Little Flower Yoga approach while learning how movement, breathing, and relaxation can help regulate emotions, energy levels, and stress during challenging moments at school, home, and in friendships.
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10/12/26 Week 3: Mindfulness of the Body and Emotions
Students will learn to notice sensations in their bodies and begin identifying emotions with greater awareness and self-compassion. We’ll explore how emotions show up physically and practice ways to pause, ground, and respond thoughtfully during difficult or overwhelming experiences.
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10/19/26 Week 4: Here & Now — Mindfulness of Thoughts
Students will practice noticing thoughts without getting stuck in them while learning tools for returning attention to the present moment. We’ll explore how thoughts can influence emotions, self-esteem, worries, assumptions, and social experiences.
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10/26/26 Week 5: Kind & Curious — Self-Compassion and Inner Voice
Students will explore what it means to treat themselves with kindness, especially during frustrating experiences, conflict, or difficult emotions. We’ll practice developing a supportive inner voice and building resilience through self-compassion.
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11/02/26 Week 6: Building Relationships and Empathy
Students will practice mindful communication, empathy, cooperation, and friendship skills while strengthening group connection. We’ll explore listening, friendship dynamics, inclusion, and ways to navigate social challenges with greater awareness, empathy, and confidence.
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11/09/26 Week 7: Tools for Stress, Calm, and Resilience
Students will build a personalized “toolbox” of mindfulness and calming strategies they can use at school, home, and in everyday life. We’ll focus on flexibility, coping skills, and resilience when things don’t go as planned.
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11/16/26 Week 8: Gratitude, Joy, and Connection
Students will explore practices that help cultivate gratitude, joy, kindness, and connection. Through reflection, creativity, movement, and community-building activities, we’ll focus on noticing supportive relationships, positive moments, and the strengths we carry within ourselves and others.
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11/23/26 SCHOOL CLOSED
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11/30/26 Week 9: Mindful Communication and Boundaries
Students will explore how mindfulness can help them notice and communicate their needs, feelings, and boundaries with greater clarity and confidence. Through discussion, movement, and interactive activities, we’ll practice self-expression, listening to internal cues, respectful communication, and ways to stay connected to ourselves during challenging social situations.
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12/07/26 Week 10: Reflection, Celebration, and Carrying Mindfulness Forward
Our final class will celebrate all that we’ve learned while deepening practices of confidence, compassion, and connection. Students will reflect on the mindfulness tools and strengths they want to carry forward into their daily lives, friendships, and future experiences.
Mindful Kids PDX welcomes children of all gender identities, races, ethnicities, cultures, types of neurodiversity, and backgrounds. My priority in offering this class is for every child to experience a sense of belonging and inclusion. This is a core value of my teaching. I strive to be as inclusive as possible while also ensuring a safe and welcoming space for all participants. In order to create a safe space for learning, parents and caregivers are welcome to stay with their child in class if their child is in need of additional support.
I hope you’ll join us!
Childhood is a time of curiosity, growth, changing friendships, new experiences, and big feelings. I created this class to help kids strengthen mindfulness, resilience, self-awareness, and connection through gentle practices that bring more balance, confidence, and compassion into their daily lives.
I look forward to welcoming your child into a warm, inclusive, and encouraging space where they can connect with others, strengthen lifelong wellness skills, and have fun along the way.
Let’s make the world a kinder place, one mindfulness practice at a time!
Warmly,
Register for Mindful Kids PDX
