Meditation helps relieve a child's stress
Children are not immune to the day-to-day stresses of our world. A few quiet moments meditating helps ground and relax a child. Guided meditation takes advantage of their very active imaginations to make the stress melt away. Keep the meditation simple, and avoid any imagery that may be controversial. Guided meditation can follow a religious premise or be completely secular.
Relaxing the Body
Depending on the amount of children present, the time to quiet and relax them will vary. One or two children will settle into meditation quicker than a room full of kids. Use simple yoga poses or stretches to help them relax their muscles and prepare for the actual meditation.
Tell the children to tense and relax each part of their bodies, starting with the toes. Squeeze the muscles really tightly, then relax. Repeat for the calves, knees, thighs and on up to the top of the head. Encourage silence while preparing to meditate so the kids can begin calming their minds as well as their bodies.
Preparing the Mind
Have each child sit cross-legged on a pillow or cushion. Instruct each to lay his right hand in his lap with the palm facing up, then place his left hand palm up on top of the right. Keep the back straight and the eyes half open or closed. It may help to imagine a hook in the top of the head that is connected to another hook on the ceiling, pulling the back and head straight.
Instruct the children to focus on a point in the center of their upper lips. Ask them to place all their energy on these points. When stray thoughts arise, gently push them aside, and return the concentration to the points on the upper lips.
Meditation
Speak in a soft voice, slowly and soothingly. Pause after each sentence so the children can fully imagine it. Avoid altering your pitch too much, and keep your rhythm gentle and close to monotonous.
Prepare the guided meditation ahead of time. Choose a short one, preferably no more than 10 minutes long. Children by nature cannot sit still for too long. Use active imagery that draws the listener in and encourages her to feel what you are describing. For example, say, "You feel happiness rising in your heart." Focus on the purpose of the meditation in each sentence, whether it be joy, relaxation or confidence. Prepared meditations are available if you have trouble writing your own.
After the meditation is complete, tell the kids to bring their focus to their bodies once more. Have them gently move their heads back and forth and stretch their fingers and toes slowly. When ready, they may open their eyes and get up. Encourage creative play afterward, such as painting and writing.
Tags: their bodies, each sentence, Guided meditation, imagery that, upper lips