How to Teach Kids Relaxation Meditation

Meditation encourages self-awareness and increases the mind-body connection. Since kids tend to focus on only one task at a time, meditation may actually come easier for them than it does for some adults. If you want to teach your child how to relax through meditation, you can walk him through the steps and let him add his own personal touch as he gets the process down.

Instructions

    • 1

      Set the stage. Meditation works much better if you limit the number of distractions. Dim the lights. Turn off all radios, televisions and any noisy appliances. The temperature of the room should be comfortable -- not too hot or chilly. Clothing should be comfortable and not constricting.

    • 2

      Let your child choose a comfortable body position. Lying on the floor with her arms at her sides or sitting with a straight back, knees bent and ankles crossed are good positions for your child̵7;s meditation session.

    • 3

      Ask your child to close his eyes. This is not essential, however, and he can choose to keep them open if it is more comfortable for him. Instead, give him a fixation point to look at during the meditation.

    • 4

      Explain the importance of purposeful breathing. Tell your child to breathe in through her nose until her belly fills and expands, like a big balloon. Ask her to listen to the sound of the in-breath and pay attention to how it feels. She should hold the breath for a few moments and then slowly let the air out, like a deflating balloon. Repeat this for a few minutes. Remind her to only pay attention to the inhale and exhale while letting everything else drift away.

    • 5

      Direct the meditation to the body with some visualization cues. In a calm, low voice, walk your child through a relaxation visualization. If your child is feeling anxious or fearful, ask him to collect the icky feelings in the area above his belly button with every inhale. On the exhale, have him push that yucky stuff out of his nose forcefully. Repeat until he feels lighter and refreshed. If he feels wound up, nervous or tense, try a different approach. Have him start with his feet and legs. Ask him to tense the muscles in these areas and hold for a count of five or 10 before releasing his muscles. Repeat with the hands and arms, core, and neck and face. As he works, he should feel the tension melting away. Do as many cycles through the body as it takes for him to feel more relaxed.

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