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Meditating with your child

Updated: Oct 31, 2018

Meditating with your child

October 11, 2014


Most of us know that meditation is an opportunity to slow down and take a few deep breaths.  But, with young kids, how do you find meditation time?  Encourage your children to meditate with you.  According to a recent study published in the Journal of Pediatric Health Care, meditation can benefit children by promoting a sense of “well-being”, calmness, relaxation and improved sleep.  It is ok if the children can’t be still, meditation doesn’t have to be deep, spiritual or religious – you can have fun exercises to bring calmness and connectedness to the whole family.

Create Breathing Space

Dedicate one room in your home to be a breathing space.  We have rooms for eating and cooking, why not one for breathing?  If you don’t have an entire room to spare, consider a quiet corner.

In the morning go to the quiet spot to sit and breathe with your child.  Ask the child to close their eyes, smile and breathe –slowly in and slowly out.  However long the child can stay with it.  Asking your child to describe what they are feeling and how it feels to take some deep breaths.  You can ask your child to sit cross- legged position and whisper “peace”.

Gaze at a Candle

Some children benefit from a visual aid during meditation.  Light a candle, then sit and simply watch the flame.

Take a balloon ride to sleep

At bedtime, try the balloon meditation.  Tell your child to rest on a pillow, snuggled under the blankets, imagining being a balloon floating safe and free.  Ask your child to choose where the balloon stops, Among the clouds?  Floating into the universe? Going to a magical place that they create?

Take a walk

The purpose of walking meditation is to simply pay attention to the whole experience of walking; not walking to get somewhere, but just walking and being aware of walking and all that is alive around you.  Ask your child what they like the best about a flower, the grass or a tree.  Smile at each person you pass.

Engage the senses

At quiet time, tell your child a story for the senses.  Ask you child to imagine being at the beach, relaxing with the ebb and flow of the ocean.  Play ocean or the sounds of whales and dolphins in the background. {A good CD – Dolphine Serenade. By Aeoliah} Have them visualize the waves and the fish.  Describe the sand squishing under their feet and the warm air around their hair and body.  Have them think of the smell of the clean air and the mist that is coming off of the ocean.  Describe as much as you can of what it is like to be at the beach totally relaxed and connected to nature.

Add aromatherapy to your home

Buy an air diffuser and put a few drops of lavender or tangerine to create inner relaxation and peacefulness.

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