Power of OM: Show your Kids How to Meditate Now

Part 2 | 9 mins reading time

In Part I of our Kids Meditation series, we shared how teaching meditation to your child can provide them with valuable tools for managing stress, improving concentration, and cultivating inner peace. 

However, despite its numerous benefits, meditation can be challenging for children to learn and practice. That’s why we’ve created the ultimate guide to fun and effective meditation for kids. 

Introducing Meditation to Kids

For older children, it will be easier to share with them the actual benefits. However, explaining this practice to younger children in a way that captivates their attention can be a challenge. 

One effective technique is to use storytelling or visual aids to illustrate the benefits of meditation. Create a fun and imaginative narrative that depicts meditation as a superpower that helps them focus, relax, and tap into their inner strength. 

To encourage their participation, be a role model and practice meditation yourself. Children are highly observant, and they are more likely to engage in an activity if they see their parents or caregivers doing it. Set aside regular time for meditation and invite your kids to join you. 

Getting started with kids meditation

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Guided Kids Meditation

There is no one way to go about doing meditation. You can decide on using one or combine a few techniques below to make it more engaging. Adapt these techniques to suit your child’s age and interests, allowing them to explore and discover their own unique mindfulness journey.  

Space: In most practices, find a quiet and peaceful area where your child can sit comfortably without distractions. It could be in their bedroom, a cozy corner, or even outside in nature. You can also consider establishing a meditation space, it could be a corner of a room, or even a small tent or canopy that creates a sense of privacy. Ensure that the space is comfortable and inviting, with soft cushions, blankets, or a yoga mat to sit or lie down on. 

Encourage your child to contribute to the space by adding their own touches like artwork, pictures, and textured toys. By involving them in the process, they will feel a sense of ownership and pride in their meditation space.

Additional: To engage your kids, you can also incorporate props or sensory elements. For example, provide them with a soft blanket or cushion to enhance their comfort during the exercise. You can also play soothing background music or use scented candles or essential oils to create a relaxing atmosphere.

Remember, meditation should be a gentle and non-judgmental practice. Encourage your child to explore and embrace their thoughts and emotions during the meditation session. 

Breath Work for Kids Meditation

Taking deep breaths enhances the amount of oxygen that reaches your brain and triggers the parasympathetic nervous system, leading to a relaxed state. Different Breathing Exercises / Breath Work –

Balloon Breathing: Have your child imagine their belly as a balloon. Inhale deeply through the nose, filling the belly like a balloon, and then exhale slowly through the mouth, deflating the balloon.

Bumblebee Breathing: Instruct your child to gently press their index fingers against their ears and take a deep breath in. As they exhale, they should make a humming sound like a bumblebee. This exercise helps promote calmness.

Belly Breathing and Blow the Candles: Have your child breathe in deeply, then imagine they are blowing out candles on a Birthday cake and exhale.

Techniques to Teach Children Breath Work

Guided Visualization: Guide your child through a visualization exercise where they imagine inhaling positive energy and exhaling any negative thoughts or emotions. Use prompts such as imagining a favorite place or visualizing themselves achieving a goal.

Seated Meditation: Have your child sit comfortably, and get them to start focusing on their breath. Encourage them to breathe in deeply through the nose and exhale slowly through the mouth. Set a timer for 3 to 10 minutes for a start and gradually increase the duration.

Breath Counting: Help your child count their breaths. Instruct them to inhale deeply and count one, then exhale and count two. Continue this pattern up to five and repeat. If their mind wanders, gently encourage them to bring their attention back to the counting.

One other fun breathing exercise is called “Bubble Breaths”. Grab a bottle of bubbles and have your child sit in a comfortable position. Ask them to take a deep breath in, and as they exhale, blow gently into the wand to create bubbles. Encourage them to watch the bubbles float away, paying attention to the sensation of their breath and the mesmerizing movement of the bubbles. This activity not only helps with relaxation, but also adds an element of playfulness to the meditation practice.

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Interactive Kids Meditation Techniques

“Imagination Journey.” In this activity, children are encouraged to close their eyes and imagine themselves in a peaceful and serene place. It could be a sunny beach, a magical forest, or even a cozy imaginary hideout. As they visualize this place, guide them to explore the place using their senses – for example, feeling the soft grass beneath their feet, smelling the fragrant flowers, and listening to the sounds of birds chirping.

“Mindful Movement.” Kids are naturally full of energy, so incorporating movement into meditation can be a great way to keep them engaged. Activities such as yoga or simple stretching exercises can help children focus their attention on their bodies and breathing. They can also try “mindful walking,” where they take slow and deliberate steps, paying attention to their movements and the sensations in their feet. 

“Sound Meditation” involves using instruments like singing bowls, chimes, or gentle nature sounds to create a soothing atmosphere. Children can listen attentively, focusing on the sounds and letting them guide their thoughts and emotions. 

“Guided Imagery” is another fantastic technique for kids. During this practice, provide a calming narrative to guide children through an imaginary journey. They might be asked to visualize floating on a cloud, exploring a magical garden, or meeting friendly animals. Ask them to picture the actions they are taking, and the emotions they are experiencing. This not only enhances their ability to imagine, but also helps them develop empathy and emotional intelligence.

Remember, the key to successful guided visualization exercises for kids is to speak in a calm and soothing voice, using descriptive language to help them create vivid mental images.

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Self Talk Meditation for Kids

It is in our human nature to have fears and anxiety from as young as 6 months old. These drive us to unintentionally create negative thoughts leading to distorted thinking and poor behaviors. 

Studies in neuroplasticity have shown that the repetition of certain thoughts over time can overwrite anything. This changes the brain, cells, and even genes. Through the positive self-talk and affirmations, your child can form new neural pathways. They will be able to break out of the negative thinking loop, helping them be more positive and resilient.

Create affirmations that your child can connect with, the words and meaning. Encourage them to repeat the positive statements about themselves several times every day and help them develop a habit. 

Positive Affirmations and Self Talk

I am loved and I am safe: This mantra helps children feel secure and supported, fostering a sense of emotional well-being.

I am strong and confident: Encourages children to believe in themselves and their abilities, promoting self-confidence.

I choose kindness and compassion: This mantra encourages children to cultivate empathy and kindness towards themselves and others.

I am grateful for all that I have: Fosters gratitude and appreciation in children, helping them develop a positive mindset.

In addition to just saying it, you can also print the affirmations on happy fun cards and stick them around the house as a gentle reminder. A great start would be to try morning affirmations. This puts your child in a good headspace, and have a great start for the day.

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Tips for Parents and Guardians to Support Kids

Set a Consistent Schedule: Choose a specific time each day for meditation, such as before or after school, bedtime, or during a break. This helps create a routine and makes it easier for kids to remember to meditate.

Create a Peaceful Environment: Set up a quiet and comfortable space where children can meditate without distractions.

Start with short sessions: Begin with short meditation sessions, around 5 to 10 minutes, and gradually increase the duration as your child becomes more comfortable and engaged.

Encourage Patience and Persistence: Remind children that meditation is a skill that takes time to develop. Encourage them to be patient with themselves and keep practicing even if it feels challenging.

Join Them in the Practice: Meditating together as a family can create a supportive and bonding experience. Consider participating in meditation sessions with your child to make it a shared activity.

Celebrate Progress: Acknowledge and celebrate your child’s progress and efforts in their meditation practice, reinforcing their motivation and commitment.

Meditation is a powerful tool that can help your child navigate through the ups and downs in life. Allow children to explore and find what techniques work best for them, providing guidance and support as they navigate their meditation journey. With time and practice, children can experience the numerous benefits that meditation can bring to their lives.

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