Meditation Ideas for Kids

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Are you looking for fun ways to get your young ones to meditate with you? Kid’s aren’t eager to sit still and zen out with their parents, but when meditation is turned into an active exchange, their interest increases.

Below are a few Active Meditation Ideas to consider. A link to all 20 ideas from our kid’s classes is also listed at the end of the article. Enjoy!

Body awareness method – Ask child to close their eyes and pretend that they are a tree, starting out as a small seed and growing toward the sky. Allow them time to shift their body however they choose as they grow into a large tree. If it is helpful for your child, guide them through the growth process: you are a tiny seed, now you are sprouting small roots into the earth, now you are growing out of the ground, now you are growing branches. Only do this if the child needs assistance, otherwise allow them to use their imagination and guide you through their growth process. This serves to bring awareness into the body. When done, ask what kind of tree they pretended to be. When they were growing, how did it feel? Did they think it was fun or funny?

Sound awareness method – Have the child close their eyes and focus on a sound. Begin by having them tell you what type of sound it is. Is it a bell, a whistle, a drum? Once the child is focused in and able to identify the type of sound, begin to move the sound around the room. Ask them to identify where in the room the sound is coming from. Is it coming from the right, the left, the back the front? This begins to bring focus out of the mind and out of the body and heighten sensory perception.

Visual imagery method – Both the adult and the child close their eyes, allow themselves a moment to relax and center into the meditation with two deep breaths. Once centered, the child begins to explore their imagination through stories. For example, if the child goes into their imagination they may see something like this and choose to share it so that the adult can share in the visual imagery: “I see us walking beside a rainbow river and there are animals that are part dog and part frog and they are hopping up and licking us in the face.” There are no restrictions or limitations placed by the adult on what the child can express. The adult allows the child to guide them through the meditation based on the child’s visual imagery in their imagination. This allows the child to share with the adult in a way that they may not otherwise be able to share. It is key that the adult does not judge or assess the guided meditation, only allows the child the ability to show the way.

Breath method – Make a game out of breath. Ask the child to begin by breathing normal. Don’t change anything, just notice how they are breathing. Is it at the top of their lungs, the middle of their lungs, the bottom of their lungs? Wherever it is, have them take a piece of masking tape and mark it across their shirt. Now, the object of this game is to have them focus enough on their breath that they can take new pieces of tape and begin to mark as the breath moves down, giving them a visual mark on their shirt for how their lungs are expanding and their diaphragm is dropping as they bring awareness to the breath (and body). In order to move the tape down their shirt, breath exercises are a must. Here is a great site to for some of these exercises. DO NOT OVEREXERT. Do not push beyond what you can handle. Take it slow and focus. http://cas.umkc.edu/casww/brethexr.htm

Singing method – In this method you combine song and touch. Take any affirmation or mantra – for example we can use the affirmation I am love, I am light – and form a tune that resonates for you and your child. As you sing the tune, touch a different finger to your thumb on each syllable. It isn’t always necessary to sing aloud, though it is often far more fun. A benefit of this method is that it can be used to quickly bring calm to the child in situations where they feel stress or anxiety.

 

>>> Click Here For 20 Meditation Options For Kids <<<

Active Meditation – Get Moving…Get Meditating!

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When we say meditation, often thoughts immediately go to sitting in a low light room with candles flickering, music playing, sitting cross legged with our eyes closed and mind blank. But if you are like many, starting here in meditation would drive you absolutely mad!

We spend so much of our time in activity, that to begin meditating by abruptly stopping all activity and dropping into non-activity doesn’t calm the thoughts in the mind. It may actually do the opposite, giving time to feed the thoughts and agitating us more.

So what do we do if we desire to begin meditating but fall into this category? We can begin with Active Meditation.

In active meditation, we use movement to calm the mind, gradually bringing us into a space where we can sit in that quiet state without feeling we are going to crawl out of our skin. These activities slowly bring us out of our normal routine, connecting us with our environment, our bodies and eventually ourselves.

One example of Active Meditation is walking meditation. Here is how this might flow:
  • Find a quiet place in nature where you can spend anywhere from a few minutes to as long as you desire walking slowly – a park, your yard, anywhere that has some type of natural setting and isn’t overpowered by cars and noise
  • Begin to walk slowly and observe your environment – the colors of the trees and flowers, the feel of the wind against your skin, the smell in the air…bring all of your focus on what surrounds you.
  • Begin to bring your awareness onto your breath, as you continue to walk and observe. Deepen your breath by relaxing your stomach and expanding it as you breath in. Use each breath in to relax the stomach and deepen the breath just a bit more, until you feel your body begin to relax.
  • Take a moment to sit quietly and allow any feelings or emotions to present themselves once you feel relaxed. Don’t linger on any one of them. Simply allow them to present themselves and pass.
  • Gently return to your normal activity, when you feel ready, with the refreshed and renewed feeling.
>>> There is no single way to meditate <<<

…it is meant to command your awareness and become present. Whether you like to play music, paint, engage in good conversation with a friend, play a sport…. The key is to find the path that leads you to calming your thoughts and connecting with self. From here, the gates will open and meditation won’t seem like an endless struggle of fighting thoughts.

Meditation: Breathing Exercises

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Why Is Breathing So Important?

Yes, breathing is absolutely important because it keeps you alive. However, breathing is much, much more than that. It is truly fascinating that our subconscious completely controls our breathing. Think about it…could you imagine what life would be like if we had to constantly monitor breathing in and breathing out? It would be extremely difficult to do multiple things at once, which leads to an important thing to recognize about breathing…

If you do switch your focus to breathing, you will realize what a tool it is. Simply focusing on breathing in and out will command your awareness. One of the keys to meditation is being present, in the now. Focusing your full attention to your breathing will make you be present. When you breathe, you may do this any way you like. What is recommended is to either sit down with your back against the wall or a pillow (on a couch for instance) or to lie down on your bed or floor. Any way you want to do your breathing exercises is fine, it is just important to be comfortable.

Hear yourself breathe and feel your body melt into the ground. Close your eyes and simply be.

Breathing Exercises

Here are a few breathing techniques that can be used for either relaxation or energy:

  • Relaxation
    • Deep Breath
      • Take one deep breath in through your nose (open up your diaphragm and release the tightness in your stomach as you breath in)
      • Hold the breath for a count of 3
      • Release the breath through your nose (don’t release quickly)
      • Repeat 11 times
    • Alternate Deep Breath
      • This will be the same as above
      • However, when you breath in, you will keep one nostril closed and the other nostril open, then vice versa when you breath out.
      • Example: Use your ring finger to close left nostril. Take a deep breathe in through the right nostril. Hold breath for 3 counts and then use your thumb to close the right nostril. Breath out through the left nostril that is now open. Keep left nostril open and breathe in. Then switch and etc.
      • Repeat 11 times
  • Energy
    • Fire Breath
      • Take 3 short breathes in through your nose then 3 short breaths out through your nose
      • Do this 4 times, then speed it up
      • Do the higher speed 4 times, then speed up again
      • Do the higher speed 4 times, then speed up again
      • This will be your highest speed – do this 4 times
      • After you complete this exercise, take a few deep breaths and realize how much deeper your breaths are and how much natural energy you now have

All You Need Is 2 Minutes…

Instead of watching that extra two minutes of TV or instead of surfing on the web that extra two minutes, take the time to relax and learn how to breathe.

How Can Meditation Benefit Me?

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How Meditation Benefits You…

is solely based on how much you want it to. It can simply be a tool for relaxation and stress relief, or it can be the way you find out who you truly are and what your purpose is in life. For those who are beginners and just starting to understand what it means to meditate and how to meditate, finding out who you are and what your purpose in life is may seem like a lofty goal. And that may be true…but remember, you are your only limitation.

The more you take time to appreciate the message of meditation (being present), the more you will recognize how much it can benefit you. Start with the simple things: focus on your breathing, which will help alleviate built up stress that causes your mind to race and, subsequently, affects your moods, sleep and over all quality of life. Allow yourself to embrace the now. Breathing will also help teach you to focus on what you are doing, versus the norm of focusing on what you need to do or what you’ve already done.

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Being present, in the now, is not easy. It takes dedication to unlearn what we have engrained in our daily lives. Once you have learned to be present, you will start to recognize that your days will go slower. Not in a bad way, it will just seem slightly slower because when you are present, you are able to think more clearly and respond versus react to situations. Many of us don’t live in the present because we are too busy worrying about what we did in the past or what may happen in the future.

>>> Regret only exists in the past and fear only exists in the future <<<

If you are constantly worried, your body builds up stress and automatically places you in the “fight or flight” mode. In this mode, we naturally rely on instinct and quick reactions. This is an issue because this doesn’t allow us to take the time to truly think about a situation. Many people make bad decisions and/or overreact because they are in this state. In addition, in this state, emotions can get the better of us and truly affect our behavior irrationally and negatively. Furthermore, living in this accelerated state of being and high level of stress can be extremely taxing on your body, leading to poor health.

If you are present, you have the time to respond to a situation versus react. Because you are responding, you will be able to make logical, clear and more succinct decisions. Also, you will be in a calmer and more relaxed natural state, leading to these benefits:

  • Provides a Sense of Peace and Balance 
  • Reduces Feelings of Anxiety and Anger 
  • Reduces Pain 
  • Increases Blood Flow 
  • Increases Energy 
  • Helps Reverse Heart Disease 
  • Helps Control Thoughts  (No, not other people’s thoughts, just your own.)
  • Reduces Stress

Taking time to meditate every day sounds tough, but in reality, all you need is two minutes! Two minutes per day can make all the difference in the world for you. If you haven’t tried meditating yet or if you have and you feel like you don’t know what you are doing…don’t worry, that’s normal!

To get yourself started on meditation, read Meditation: 10 Tips for Beginners To Get You Started.

MEDITATION: 10 TIPS FOR BEGINNERS TO GET YOU STARTED

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WHAT EXACTLY IS MEDITATION?

Meditation is the art of focusing your complete, undivided attention to one thing (usually yourself). It is a way for you to quiet your mind and your body – to get away from the daily stresses of life. Many of us are caught up worrying about our future or regretting the past. Meditation is designed to help you understand what it truly means to live in the “NOW.” Being present isn’t easy, and it takes time.

You may be more familiar with the term “visualization,” and you might be asking, “What’s the difference?” Visualization is very similar and an exceptional tool – a tool to help you visually understand and know what you desire to become. Meditation is a tool to help you understand who and what you already are.

 

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10 TIPS TO GET YOU STARTED

  1. Find Time. Find time for your meditation. It can be as simple as just a couple of minutes out of the day. Figure out the time that is best for you whether that’s in the early morning when your mind is fresh, mid-day to take a break from the hectic day or in the evening to recap and finish off the day on a healthy and good note.
  2. Find a comfortable place in your home, outside, wherever – all that matters is that that place is quiet, safe and meaningful to you.
  3. Sit or lie down. You may meditate however you feel called to do so, but make sure however you meditate, you are comfortable. It is recommended that you either lie down on your back or sit up straight so that your spine is in line, creating an even energy flow.
  4. Use Incense. Incense is not a necessity, but it does help unlock and heighten your senses. Any incense can work, Nag Champa is recommended.
  5. Use a soft light. While meditating, it helps to have a soft light near you. A Himalayan Salt Lamp is recommended.
  6. Music. Music is not a necessity, but definitely helps. Youtube has great meditation music. Make sure it is meditation music with either Delta Waves or Theta Waves. Play this music lightly in the background – it will help balance your brain waves.
  7. Breathe. Start with focusing on your breath. The simplicity of deep breathing in and breathing out will command your awareness. You may breathe with your eyes open, but generally with your eyes closed helps.
  8. Notice your body. While breathing, start to focus on your energy. Follow that energy as it moves from the top of your head, through your arms, down your body, all the way to your legs and feet.
  9. Do not stress. Meditation is designed to get rid of your stress. Stress, worrying, anxiety and fear all exist only in the future. The first couple times you meditate may be difficult. Many of us have gotten into the habit of constantly having to be doing something. Remember, you are DOING, so focus on that, and that alone.
  10. Be Grateful. After your meditation, take a few moments to recognize what you just experienced and the love that you will feel for yourself and the world. Take that love and light and share it with others.


MANY WHO START MEDITATION, DON’T STICK WITH IT…

Something very important to understand about meditation is that it doesn’t happen over night. There is a reason why they call it the “practice” of meditation, because you must practice, practice, practice. You only need a few minutes out of the day to meditate. Instead of watching that extra five minutes of TV or instead of surfing on the web that extra five minutes, take the time to meditate as this is a gift by you, for you. You will notice that time will start to slow down, you will start to think more clearly and, most importantly, you will learn how to be your true self.