Meditation is a practice done in various forms for various reasons. It can be done sitting, lying down, or walking, for the purposes of relaxing, reenergizing, problem solving, calming emotional upsets, nurturing creative abilities, or meeting spiritual needs for increased awareness or a sense of connection.
Meditation done with children is approached in a flexible, relaxed manner, and focuses on fun and feeling good. It is a partnership between adults and children in which both learn from one another.
Getting Started
- Ensure that participants are dressed comfortably.
- Stretch and take a deep breath before getting into a comfortable position.
- Sit or lie with pillows for support, if desired.
- Close eyes and begin to breathe in and out in an even rhythm.
Guided Meditations and Sitting Meditations
Perhaps the most natural and enjoyable meditations for children are guided meditations. During these metaphorical journeys, a parent or caregiver guides the children through an exercise in imagination. While the adult tells a story or describes an experience, the children use their inner senses to experience it. The inner senses are the same as the outer senses: sight, sound, touch, smell, and taste.
Guided meditations help children develop concentration and imagination. Focusing on their senses during the meditation helps ground them in the present moment and avoid distracting thoughts about the past, future, or anything other than the here and now.
Sitting meditations allow children to explore their own thoughts. Focusing inward and quieting the mind allows unconscious thoughts to emerge into conscious awareness. During sitting meditations, a parent or caregiver sits with the children while all focus on the even rhythm of their breath. The adult may ask the children to think of a problem or a feeling they have been experiencing, to silently recite an affirmation of their choosing, or to silently express gratitude.
Both guided and sitting meditations help children to evoke a calm, peaceful feeling. Through this process, children learn to comfort themselves and to look more deeply into their feelings. They develop a greater sense of self-awareness.
(Meditation also incorporates well into a time-in routine.)
Walking Meditations
Children need not sit still or retire to a quiet room to enjoy the benefits of meditation. During walking meditation, children walk briskly, swinging their arms and breathing in a concentrated manner. Arms swing with the opposite leg (i.e., right arm and left leg forward together) and breathing synchronizes with every step or two into an even rhythm.
Walking meditations help children burn off steam, release tension, ease stress and frustration, or reenergize.
Meditation promotes physical relaxation, helps children ease worries and evoke feelings of calm and peacefulness. It increases concentration and stimulates creativity. It is a powerful tool for exploring ones emotions and developing self-awareness. Meditation helps children transition into emotionally healthy adults.
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