How to Practice Meditation With Kids

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Imagine learning how to manage your emotions and focus on tasks from scratch. Your child’s lack of experience can make those feelings and objectives hard to meet. It’s important to recognize this difficulty and help them in their endeavors to understand themselves.

Meditation can be a helpful practice that trains people to move into a calmer and clearer state of mind. Consider guiding and teaching your kids to meditate.

1. Talk About the Goal of Meditation

 Some kids may shrug the idea of meditation off if they don’t understand the concept and its goals. Educate them about the practice and how it can help. For example, researchers believe it can transform brain function through relaxation. It can help children become more innovative and psychologically resilient.

You can also come up with ways to motivate kids to meditate. Tell them meditation can help them cope with sadness and quiet their thoughts. Remember to provide age-appropriate explanations before proceeding with the practice. 

2. Set a Timer for Your Sessions

There is considerable debate about whether a timer is good for meditation. Some feel it can rush a session, while others find the time tracking comforting. With kids, having a timer in the background can be encouraging. Its presence acts as a signal for when to begin and end.

Use a digital timer or find alternatives. For example, you can show your child the clock and tell them where the hands will land to stop the session. Visual timer apps can also keep impatience at bay during the meditation session.

3. Find a Comfortable Spot

Find a spot in the household for meditation. You may already use a quiet and cozy corner for your own practice. You can also allow your child to choose which part of the home to meditate in. Suggest the living room for a familiar ambiance or the porch to catch a bit of outdoor scenery.

4. Start With Breathing Techniques

Breathwork is essential during meditation. Kids may experience breathing problems when they get anxious or panic. Begin pulling them into calmness by practicing specific breathing techniques. Inhale, hold for a few seconds and release. Do a few repetitions to steady their breathing.

5. Guide Them Through Meditation

Guided meditation is one of the best forms for kids. You can lead them through the session and help them calm down and relax. Here are some steps you can take:

• Encourage closing the eyes: Meditation usually requires concentration, so tell your kid to close their eyes. You can also close yours to set an example. Just remember to sneak a few peeks to ensure they follow you throughout the process.
• Note the physical sensations: Shift your child’s focus towards their body and what it feels. Keep your voice calm and pleasant while describing the feeling of the floor or the noises in the background. Be sure to pause so they can reflect on your words.
• Provide visualization: Guide their focus to move toward calmness through visualization. Tell your child to imagine moving and floating up to the sky. You can also think about the images that would calm them to personalize the instructions. For example, if your kid is a bookworm, tell them to visualize an extensive library.

6. Use Different Tools for Meditation

Some kids can be fussy about meditation. You can use certain tools to make achieving mindfulness easier. This adds an extra bit of fun. Here are some examples:

• Play background music: Children can find certain moments too quiet, so play soothing music during meditation. You can also get sound bowls, which allow your kid to create sounds and vibrations for relaxation.
• Use physical objects: Use a physical object to capture your child’s focus and attention. For example, have them hold a toy or blanket as they explore their thoughts. You can also give them crystal gems associated with positivity and healing. 
• Get a meditation cushion: Did your kid complain about how uncomfortable your meditating corner is? Invest in a cushion or mat to make sessions more comfortable. Sitting down on the pad can also help them focus on meditation.
• Encourage keeping a journal: A journal can be a fantastic way to record your child’s meditation experience and thoughts. Create a template with questions for them to answer after each session.
• Try kid-friendly meditation apps: Utilize technology to your advantage. About 21% of meditation app users aged 18 to 24 say they’ve used and liked the programs. Find one that works for your little one.

7. Practice Building Affirmations

Negativity can hinder the meditation process. Say positive affirmations at the beginning and end of each session to bring your kids to a happier headspace. These mantras can also instill confidence in themselves in the long run. Here are some examples:

• I will be happy and I will be fine. I choose to be positive no matter what comes my way.
• Each day comes with new experiences and memories. Today, I claim the blessings and love in my life. 
• I will work to better myself. I will work to become more positive and loving to people around me.
• I am brilliant with great ideas. I am beautiful with a nice smile. I can be all things at once.
•  It is OK to make mistakes. It is OK not to know everything. I will continue to grow.

8. Suggest Meditation Games

Meditation games can make kids even more ecstatic about practicing mindfulness. For instance, play Simon Says to instruct different meditation positions. When Simon Says to sit with one leg over the other and their hands pressed together, you’ve guided them to do a lotus pose.

You can also have a competition over who can blow more bubbles. Your kids might get a little sidetracked, but what’s important is to keep things as lighthearted as possible. These activities can put a smile on their faces and help them realize how vital keeping calm is.

9. Explore Specific Types of Meditation

Once your kids get into the swing of things, suggest trying other forms of meditation. For example, movement meditation integrates low-impact activities with mindfulness. Instruct your child to stretch their arms and legs while contemplating their thoughts.

There’s also bedtime meditation, which can help with sleep. Get your kids in bed and allow them to sit comfortably. Do a couple of breathing exercises. Then, ask them to list a few things they are grateful for. Easing them into slumber will help them sleep like a log afterward.

10. Schedule Your Next Meditation Session

Check how your kids feel after the first meditation session and schedule the next one. It’s easier to form habits when you practice consistency for the next few weeks and months. Plus, your children may be excited about your next few mindfulness games. Remember to plan.

Involve Kids in Your Meditation

Follow these steps and practice meditating with your children. Kids can take time to pick up the habit, but they will thank you for it as they get older. Most importantly, it can contribute to their mental and emotional growth and instill them with the confidence they need.