When we teach meditation to kids, we give them tools that will last a lifetime. They learn how to focus, how to calm down and how to manage their emotions in a skilful way.
Kids are curious, flexible, and energetic little creatures. They view the world with wonder and absorb everything that they experience. It’s our job to help them make the most of their spongelike nature and give them skills to thrive throughout life.
One of the biggest threats they will face today is stress. With a high input from school, after school clubs and 24/7 technology, they are under far more pressure than previous generations. And with ‘relaxation time’ consisting mainly of screen time, they often fail to get the rest and recovery they need.
Meditation gives kids a break. In this space they find calm, perspective and renewal. They learn what relaxation of the mind and body is meant to feel like, and they gain other valuable insights too.
The benefits of meditation for kids
Teaching meditation to kids helps them in many ways. They learn how to breath, how to focus, how to relax and how to cope with stress. They develop an understanding of their impulses, emotions and reactions through quiet observation.
Studies have shown the positive benefits of meditation for kids may include:
- Increased focus
- Greater awareness and self-control
- Decreased stress and anxiety
- Greater classroom participation and academic performance
- Lowered conflict and disruptive behavior
- Improved well-being
When we combine meditation with exercise, nutrition and other mindfulness techniques we have a great tool kit that allows them to lead healthy, balanced and happy lives.
That’s not to say that every day will be one of peace and enlightenment, but teaching them about breathing, silence and space will help them to navigate the many challenges they face more effectively.
Introducing meditation to kids
You can’t force a child to meditate, but you can guide them towards their own discovery. If your child is curious about meditation, you can practice with them and discuss the methods and idea behind it.
Here are some simple ways to introduce meditation to your kids:
Lead by example. When meditation and mindfulness are consistent practices in your home, the chances of your kids adopting them are far greater.
Start with the breath. Encourage your children to breathe, slowly and deeply, whenever they feel anxious or upset, or when they’re trying to solve a problem. You can start this pretty early in life and they learn how to ground themselves with their breath.
Establish a routine. You can practice a short, two-minute meditation as part of your bedtime routine. Bath, PJ’s, clean teeth, meditation, reading, lights out. This establishes a simple habit that helps them to wind down and is easy(-ish) to maintain. Depending on your kids, of course.
Make it light and playful. Kids don’t want to feel too stifled so let them find their own flow, while reminding them to continually return to their breath.
Attend a class. There are plenty of parent/child meditation classes or child only meditation classes available today, some run by local schools. This is a great opportunity for your child to learn meditation with their friends.
Talk about it. Invite your kids to talk about their experience of meditation. If they don’t like to talk, they might want to draw a picture of them meditating with their family or their favourite Anime character. Let them explore the mind and body in a fun, engaging way.
Kids haven’t built up the same resistance and defences that the majority of adults have. They are open, flexible and eager to learn. We just need to give them the inspiration and the route map to set off on their own mindfulness journey.
A guided meditation for kids
Mindfulness meditation is a great introduction for kids who are learning how to meditate. Start with as little as two minutes and see if you can make it a daily habit.
The method
In this practice we use the breath as a focal point and an anchor for your child’s thoughts. You can read this script allowed to guide their meditation:
- Sit comfortably, with a tall back, either in a chair or cross-legged on a cushion. Place your hands on your thighs, with palms facing up.
- Close your eyes, and take a deep breath, slowly in through the nose and out through the mouth. Notice the movement of your chest and your belly as you breathe in, and as you breathe out.
- As you continue to breathe gently, notice where you feel it the most – is it the nose, the mouth or in your belly? Notice the light movement of air and body.
- Let your mind rest here, with your breathing. There is no need to control the speed or strength of your breath. Just let it come and go naturally.
- Any time your mind wanders, gently return it to your breathing.
- As you focus on the breath, you will notice that other things continue to appear: sounds, thoughts, feelings, and emotions wander in and out of your mind. Simply notice these events as they come along, and then return to the breath.
- Continue in this way for two minutes, or until you feel ready to finish.
And that’s it, a simple practice that you can do with your child. As you guide them through the meditation, there’s no need for you to get it right, or for them to get it right.
Simply go through the process and observe the experience openly, and without judgement.
Each child is different and meditation might not be an immediate hit, or maybe just not at their current age. If that’s the case, teaching your little ones how to pause and breath is a practice that will keep the doors open.
The main thing is to lead by example and create a mindful culture in your home.