Meditations You Can Do With Your Kids!
Although when we think of meditation we think of peace and quiet yet meditation can be relaxing your mind, feeling your senses, living in the moment, exploring nature. Those are all things that children of many ages can accomplish!
Breathing Buddies: Have your child lie down with a soft toy or stuffed animal on their stomach. Instruct them to watch the toy rise and fall with their breath. This helps children focus on their breath and the movement of the toy, promoting calm and relaxation.
Nature Meditation: Take your child on a nature walk. Encourage them to use all their senses to explore the natural world around them. Listen for bird sounds, feel the breeze, and observe the colors and shapes of leaves and flowers. This can be a great way to introduce mindfulness in the outdoors.
Imaginary Journeys: Create a guided meditation where you describe an imaginary journey. For example, "Imagine you're floating on a cloud, and it's taking you to a magical forest..." Encourage your child to describe what they see, hear, and feel during the journey.
Mindful Coloring: Provide coloring books and colored pencils. Ask your child to color, paying attention to the colors, shapes, and sensations as they color. This can be a creative and calming activity.
Affirmation Meditation: Teach your child positive affirmations. Have them repeat phrases like "I am brave," "I am kind," or "I am loved" during a short meditation session. This can boost their self-esteem and confidence.
Breathing with Bubbles: Blow bubbles and encourage your child to focus on their breath as they watch the bubbles float away. Ask them to take slow, deep breaths to create big bubbles and fast, shallow breaths for small ones.
Sensory Meditation: Use a variety of sensory objects such as scented candles, soft fabrics, or calming music. Encourage your child to focus on each sense individually and describe how it makes them feel.
Gratitude Meditation: Sit together and take turns sharing things you're grateful for. This can be a great way to cultivate a positive mindset and bond with your child.
Body Scan: Guide your child through a body scan meditation, where they focus on different parts of their body from head to toe, relaxing each part as they go. This can help them become more aware of physical sensations and release tension.