How to Teach Kids Sitting Meditation

Children of all ages can be encouraged to practice sitting meditation as a way to learn about body awareness, patience and relaxation. Experiencing the benefits from meditation does not require years of discipline or a degree in Buddhist studies. Any parent can profit from incorporating relaxation exercises into their daily schedule. Passing along the habit of self-care to your child will give him a foundation for lifelong self-awareness skills.

Things You'll Need

  • Comfortable clothing
  • Timer

Instructions

    • 1

      Practice your own sitting meditation on a regular basis to model the activity for your child. Indian yogi and founder of the Himalayan Institute of Yoga Science and Philosophy Swami Rama emphasizes that you do not need to formally teach your child how to meditate. Just allow him to observe and absorb your own practice. Your child will most likely want to sit next to you and pretend to be doing what you are doing. He will absorb the energy that your own meditation practice creates in your home environment, incorporating meditation into his understanding of life in general.

    • 2

      Create simple and engaging ways to motivate your child to participate in seated meditation. Dr. Swami Shankardev Saraswati, Ph.D. suggests incorporating controlled body movements during a brief seated meditation for children 8 years and younger. While seated, demonstrate to your child how to slowly bend your elbows and then gently wiggle your toes. These simple body movements will increase body awareness and encourage composed motion. Dr. Saraswati also suggests that you read a short story or invite your child to notice smells and sounds in the environment during a meditation session. For children 8 years and up, Dr. Saraswati recommends including mantras and breathing techniques in your child's meditation practice to deepen the experience.

    • 3

      Try a meditation technique for children developed by Buddhist author Sumi Loundon called the Raisin Meditation. Give your child a raisin and take a raisin for yourself. Explain to your child that you are going to put the raisin into your mouth and that you are going to chew it extremely slowly for 3 whole minutes before swallowing it. Before putting the first raisin into your mouth, invite your child to examine the raisin with his eyes and fingers and notice minute details about the texture and visual quality of the raisin. Instruct your child to then close his eyes and slowly put the raisin into his mouth and begin chewing. Set a timer for 3 minutes to track the length of your session. After 3 minutes pass, swallow your raisin and discuss what experiences your child had with the raisin.

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