Meditation for Kids

We know meditation is beneficial in maintaining calm, focus and general health and well-being. These benefits are not exclusively for adults and kids are able to derive just as many benefits as adults. In fact more and more schools are introducing meditation sessions to kids of all ages. Below are my top 5 tips for introducing meditation to kids of all ages so that you can bring these amazing benefits to your precious little ones.

Top 5 Tips:

1. Keep it short

Little bodies are full of energy and short attention spans so a full 30 minute meditation is an unrealistic expectation, especially when just starting out. Another thing to note, the younger the child the shorter the duration. The best way to approach is to not have a time expectation and instead allow the experience to unfold as it may. Also it would be best to talk with them about what it is you will be doing well before the session starts. This gives time for questions (which kids always have) and also an opportunity for you to name the experience. It could be "relax time" or "quiet time" or "imagination time" if using visualisations.

2. Use props

Kids love props! Not to mention that are a great way of maintaining focus. Some props you can use are crystals either held in their hands or on top of their chakras, a singing bowl, a drum, tuning forks, or an eye pillow for eyes that are having a hard time staying closed. They can even bring their favourite soft toy to the experience so that everyone gets to participate in meditation.

3. Get them involved in the set up

Getting them involved can build up the excitement and also the ownership of the meditation. Have them choose their crystals, wave the incense, play a drum or singing bowl, lay down their mat or choose their cushion. This then becomes their special place and creates a positive habit for future sessions. Do your best not to control too much of the set up. If they choose to place that crystal over there and the pillow over there, so be it. Remember this is their experience and it is all about getting them involved and enjoying it.

4. Use guided visualisation

Depending on the age of the child, having them focus on just breathing is quite challenging. In fact most adults find just focusing on breath quite challenging. Guided visualisations can be an enjoyable way to have your little one focus and stay in the moment. Most of all they can be a fun way to introduce the concepts of manifesting, energy clearing and exploring their thoughts and feelings.

Some visualisation ideas:

- The magic carpet: invite your kiddies to lay down on a yoga mat and pretend it is a magic carpet. Guide them to relax and allow the magic carpet to take them away. Ask them where they would like to go or where the magic carpet is taking them. If they are struggling to come up with ideas you can prompt them to go over buildings, mountains, beaches, etc while always reassuring them they are safe and happy exploring.

- Finding your spirit animal: This visualisation requires a bit more talking but can be completed rather quickly. This also suits slightly older kids over the age of 5. Invite the kids to close their eyes and imagine they are in a green forest. They find a big cave they they want to explore. As they walk into the cave they are walking down deeper into the Earth and they can see a light at the end of the cave. They walk out to the end of the cave and into the light. There they can see their animal. Ask them what the animal is and what the animal wishes to say to them. This is a special spirit animal so it can talk. Ask them to say goodbye and let them know they can come back and visit their special animal at any time they want a friend or helper to talk to.

- Rainbow dance: This one can be performed laying down or moving and is great for all ages. Ask your kid(s) to imagine a big colourful rainbow. They can walk through it and dance around in the colours. It feels warm like gentle sunshine and they can jump from one colour to the next. After their rainbow dance they feel clean like they had a colourful shower. When they finish you can ask which colour felt the best to dance through.

5. Keep it fun, don't get frustrated

It can be a challenging to get kids to stay still and follow your plan. It is okay! When starting out we need to keep it light and fun in order to welcome them back again and again. As adults we can approach meditation with seriousness however with kids we are introducing a new habit with benefits evident even with small bursts of 2 minutes at a time. They may not want to keep their eyes closed, or sit still or lay down. They may suddenly get up and crystals go flying everywhere or abruptly announce meditation time is over. And so be it, that's it for the day. Let them know they did a great job and that you will do it again another day. Now is a good time to ask what was fun so you can continue to introduce more of the same or similar props or visualisations.

So there you have it, meditation 101 for little ones. Let me know your feedback and which ones worked best. I'd love to hear your stories and experiences!

Namaste,

Gena