Meditation for Children
Meditation for Children
Meditation benefits all human beings and that includes the youngest among us! It can be hard to
imagine children, who are constantly bubbling with energy, being able to sit down and put their
mind at rest, but the key is teaching them in a way that they can understand!
Many kids today are dealing with different stressors, finding themselves restless or anxiety-
ridden — think of how many children are diagnosed with ADHD and given a pill allegedly to
“cure” them. This must stop! Instead of pumping our children full of prescription drugs, why don’t
we teach them helpful tools to bring their growing minds to a place of peace? Meditation is one
of these tools.
The benefits of meditation for children have been shown to heighten self-esteem and improve
their relationship with their parents in addition to stress relief. Here are a few ways to engage
the child in your life with some meditation techniques!
Encourage your child to listen to their breath. Start small — 30 seconds to a
minute. They can close their eyes, sit down someplace comfortable and join you
in some basic breathwork. You can try one of my favorite breath exercises.
Inhaling for ten seconds, holding for ten seconds and releasing for ten seconds.
(Feel free to try five second intervals, especially if your child is on the younger
MANTRAS AND SONG
Kids love to sing! Try a few reciting a few mantras together in meditation, perhaps
adding a sing-song intonation for effect and for fun. Kids engage in activities they
feel are fun so let out the “OMs” and feel free to get creative! Your child will have
fun and also be reaping the relaxation benefits of meditation.
Children have absolutely wonderful imaginations. This skill can help in their
meditations by asking them to visualize different things as they go through their
practice. Maybe they visualize being in a beautiful place like in a meadow or by a
stream to enhance their overall environment as they meditate. Or if you want your
child to bring attention to different area of their body, they can imagine each part
is enveloped in a different, bright color. For example, “Focus on your heart center
and imagine that it’s as red as a crisp, delicious apple! Then, bring your focus to
your neck and shoulders — visualize them turning as yellow as the sun!”
Remember the more engaging the meditation practice is for children, the more they’ll be eager
to keep going — and eventually doing it all on their own!
Peace, Grace, Love and Namasgar,