The times have changed and so has the lives of not only adults but also the children. There is too much burden and different pressures the kids go through these days. From the weight of the school bag to the homework, to the stiff competition and the list goes on. Most parents tend to take their children for granted. This is definitely wrong. You need to understand that this small mind is not able to accept the many challenges life has thrown her/his way. Now that you have understood and know the different tensions a child goes through it is time to help them live a happy and peaceful life. This can be easily managed if you plan on getting them into meditation.
Though you find many classes, apps and books for child meditation, it is easier to start this at home. There is no requirement of incense or any types of props. The sooner your child starts off meditation, the more benefits can be got.
Guided Meditation:
Balloon Meditation:
This guided meditation can bring a component on the visual level to a simple exercise of breathing. You can do this either sitting or standing.
*Relax totally and inhale deeply. You then need to exhale through your nose.
*Fill your belly with a deep, slow breath similar to when you are filling a balloon. You need to make sure you expand your belly to the maximum.
*After which, you need to exhale slowly and let the air out.
*Explain to your child that he/she needs to relax the whole body while inhaling and exhaling.
*This needs to be done for a few minutes.
If your child is below 6 years of age you need to make this more entertaining.
*You need to tell them to imagine a balloon of their favorite color.
*The above mentioned exercise needs to be followed with the picture of the balloon in mind.
Relaxation Practice:
For those kids who find it difficult to sleep, this practice works well. The listed steps need to be followed.
*You can get your child to either lie down or sit down comfortably. You can add blankets or pillows for that additional comfort. You need to make sure the child keeps his/her eyes closed.
*Relax by taking a few breaths considered ‘cleansing’.
*Focus on the right foot and be aware of how this feels. Squeeze it tight and hold this tension for a few breaths.
*Release the tension on this foot all of a sudden. Relax this totally. You might experience a tingling sensation on this foot for a short period of time.
*Move to the left foot and carry on the same procedure.
*This needs to be done to the whole body in a slow manner.
Once the child has gone through the total procedure he/she needs to spend some ‘quiet’ time. They need to breathe lowly. This is definitely relaxing to a large extent.
Steps taken for Meditation for Kids:
- You need to ensure you make this whole process of meditation simple for the kids. You do not need to explain the whys and what’s to them. You also need to ensure that this routine is carried out regularly without any unnecessary breaks. You need to make this routine interesting by talking about feeling the air going in and going out. You can explain the importance of air and how you cannot see this but feel it.
- Children need to be understood for what they are. You can eliminate the thought of fixing specific rules for their meditation. They need to enjoy this and ‘feel’ the benefits so that they crave for the meditation time every day.
- Children are known to be imaginative. You need to use this to your advantage and tempt them by giving them different things to imagine while going through meditation.
- Teach them to chant different mantras. This is a good opportunity to let them learn the beautiful Sanskrit language. This works two fold as besides enjoying the many tongue twisters the mantras keeps their windpipes and throats clear.
- Make the whole concept of meditation fun and exciting. You can play dark room with the children and light a candle and ask them to gaze at this for as long as possible.
Reasons for Child Meditation:
There are many benefits to meditation, especially for kids, as besides surfing the net, playing video games or socializing on social media there is not much being done. With the changing times, children have given up on the beauties of nature, which is, playing outdoor games of even going for a walk in the garden. This means, these kids have minimum attention span, which is a big negative for their future.
*Meditation helps a child to focus. They can direct their attention to one specific thing at a time.
*With the apt meditation opted for children can boost their confidence. They understand that reacting to all the emotions and thoughts is a mere waste of time. They have the freedom to choose which thoughts require their attention and which thoughts can be over-looked. Kids who have chosen meditation since their childhood have a better understanding of not only life but also of themselves.
*Due to the pressure of the present time the kids feel they are unable to reach up to the different expectations. This can bring down their self-esteem and make them insecure human beings. Meditation practiced on a regular basis helps them get rid of all the negativity and appreciate life to the fullest.
AS parents, you need to understand that meditation imbibed in a child’s life can help improve the relationships with their immediate care-givers, that is, parents. Life gets comfortable and easy not only for the child but also for the parents as you can live in harmony and sort out the different problems thrown by the complexities of life.
Make an effort to ensure your child enjoys meditation to the fullest and avail the many benefits offered. A little time and patience is all the investment required.