Meditation for Kids: How to Instill a Daily Practice
Most children have an abundance of energy! Whether it’s in the house or on the playground, they get most excited about activities where they can let loose. Of course, the challenges of childhood require more than fun and games, and that’s where meditation comes in.
In a study of 300 middle schoolers by Johns Hopkins School of Medicine, it was determined that school-based mindfulness learning improved their functioning and decreased PTSD symptoms. Because of results like this one, more schools and communities are becoming aware of just what meditation can do! By engaging in this mind-body practice, children are more connected to themselves. They can better manage stress and their daily lives through self-awareness and focus.
It might seem like teaching meditation for kids is a significant challenge. But there are a number of ways you can help your child get started and unlock the potential of meditation. Learn more about how focus and regulation can help with social emotional learning at ThinkPsych!
Pick the Right Time
By their very nature, it can be pretty hard for kids to pay attention. And when kids are wound up and raring to go, it’s not necessarily the best time to teach this skill.
Meditation is all about managing breathing and maintaining focus. That’s why it’s important to choose the right moment to instill this practice so your child can get the most out of it. A child that is cool and calm will be more able to bring their attention and understanding to meditation.
In addition to the right moment, making it part of a consistent routine is key to this kind of meaningful play. A morning meditation for kids for 3-10 minutes can be a good idea if they’re an early riser. If that isn’t an option, a little time before bed when the day is done can also be ideal. Whatever moment and time you choose, ensure your child is grounded and ready to focus.
Prioritize Breathing Techniques
One of the most important aspects of meditation is focusing on the breath and deep breathing. However, putting meditation and deep breathing together all at once can be a lot to learn for a child.
Before you have them close their eyes and focus, instruct your child to keep their eyes open and pay attention to their breathing. Ask them to inhale deeply through their nose, hold their breath, and then slowly exhale through their mouth. Be sure that they observe the rise and fall of their stomach and lungs.
There are a few simple tricks that can make meditation and mindfulness for kids a little easier. They may want to try counting their breaths like they would count sheep to keep them focused on breathing in and out. You can also incorporate a creative activity by painting a rock and making it a belly buddy. As they breathe lying down, they can find amusement in watching their belly buddy rise and fall!
Find a Comfortable Position
Most kids love activity and movement, whether it’s running around the house or playing in the yard with the dog. Because of this, comfort is the key so they can really engage with meditation for kids.
Before your child closes their eyes to focus on this practice, be sure they’ve found a comfortable position. Many people choose a lotus position with their feet pushed into their thighs and their hands resting on top. While children are flexible, this can be a bit uncomfortable for many kids to maintain for long.
If that’s the case, a sitting position where they’re cross-legged with their hands held out will help them focus on breathing. Whatever position they find the most comfortable, their body should be upright but relaxed.
Guided Meditation for Kids to Try
We know getting the best meditation for kids can pose a challenge. Make the process a little bit easier by having them test out one of the following meditations!
- The Balloon – Have your child start this meditation by taking a deep breath as if they’re preparing to blow up a balloon. You can even have them imagine the color of the balloon. They’ll want to expand their belly as much as possible and slowly release the air. Encourage your child to relax their body as they exhale. To make it more fun, you can have them make the hissing noise of a balloon as they breathe out!
- Follow the Leader – This meditation for kids is a good way to get your child thinking about the body and the breath. They probably have a friend or a sibling who they look up to and admire. As they do this meditation, have them think of their breath and their mind in the same way. So, their mind is the leader and the breath is the follower. This will help them keep their breath and body in check.
- Relaxation Meditation – This meditation was devised from the muscle relaxation technique developed by Dr. Edmund Jacobson. For the child who can’t settle down, it can be the perfect starter meditation. Have your child begin by sitting or lying down comfortably and taking a few deep breaths. Once they’re relaxed, they can focus attention on their right foot. Have them squeeze it, making a fist with it, and then hold it for two inhalations. Once that’s done, they can go through these steps with each body part, feeling the tightness and release.
Prioritize the Practice of Daily Meditation!
One of the biggest challenges for kids is keeping their emotions in check and developing the self-awareness to succeed. Fortunately, the practice of meditation for kids can help them develop the focus and calm they need to stay relaxed. By bringing awareness back to themselves, they’ll be able to broach life’s tough situations with reflection and understanding.
If you’re wondering how to help your child understand their feelings, our Coping Skills & Feeling posters can help! A little social emotional learning goes a long way towards the self-awareness that will help them deal with daily life.
References
Healthline. The Basics of Meditation for Kids of Any Age. https://www.healthline.com/health/meditation-for-kids
Mindbodygreen. 7 Tips to Teach Children Mindfulness & Meditation.
https://www.mindbodygreen.com/articles/tips-to-teach-children-mindfulness-meditation
Chopra. 3 Kid-Friendly Meditations Your Children Will Love.
https://chopra.com/blogs/meditation/3-kid-friendly-meditations-your-children-will-love
American Academy of Pediatrics. Just Breathe: The Importance of Meditation Breaks for Kids.
