In today’s rushed world, our children are often very stressed too. School, grades, competition, challenges with friends, family, extra-curricular activities…and so much more. In this article I will write down the steps for a simple, effective & short meditation for children.
Parents and children would benefit a lot if before sleeping, or when they are feeling stressed, they practice attention to breathing. Beginning your day with this meditation is a very effective way to have a good start to the day too.
Just 5 minutes is enough. You can go longer if you want, but even 5 minutes helps you unwind & relax.
Try it yourself, and lead your children through this meditation. Make it playful, like a game for them. And read this out to them very calmly…and slowly. You will notice positive changes in them and in you:
1. Sit or lie down comfortably.
2. Close your eyes.
3. Pretend you are a frog, sitting on a large lotus leaf on a beautiful still pond.
4. Now notice how your belly moves like that of a frog…up when you breathe in…down when you breathe out.
5. Keep noticing your belly. If you want, you can put a hand on your belly and feel the movement.
6. If you notice that you start to think of other things, once again start thinking of your belly…like a frog’s belly…rising up…..falling down….rising up….falling down….rising up….falling down…
7. You will notice that you are feeling more and more still, and very very calm.
8. Open your eye and share with each other how you felt.
Try and do this regularly with your children, at least once a day. And if they are stressed or upset, take some time out with them, and practice this right away. Keep it short with children so they don’t find it boring. The idea is to calm them, and not bore them.
Do let me know how it goes for you and your children! My 8 year old falls unwinds easily and falls asleep when he does this in bed at night. 🙂
Artist of the frog: Original Artwork by Vivienne Mercier
This is such a great article. Love how you outline HOW to do it for kids as that would be the thing to stop people from trying it.
Swati Nigam says
Thank you Kay :D.
Hi Swati Ngam
Thank you so much this is just what I was looking for. Is there a Mp3 to use as well.
Swati Nigam says
I haven’t yet made an mp3, but maybe I could :-). That’s a good idea. Thanks!