Meditating with our kids doesn’t have to be a grueling task. It can actually be fun for you and your child with these 4 tricks.
1. Story time:
So let's be real, most kids can’t just sit in the same position quietly without moving for HOURS! So, you'll have to be flexible and realistic with what you are trying to accomplish.
Ok, now that we've got that out the way, this is a good time to introduce story time aka visualization time. Since we can't expect a child will sit without being entertained (many adults can’t either), why not entertain them with a relaxing story. When my 2 kids were about 7 and 9 years old, I would tell them a bed time or nap time story. This wasn’t any ol’ story though…I made sure that the story was all about relaxation and visualization.
I would talk about walking on the beach and feeling the sand in between my toes and the crisp wind kissing my cheek. If you can, let your imagination run wild and try to be as descriptive as possible. This will put your child in the story. So, instead of the typical "prince saving the princess" story…why not have the prince and princess finding sea shells on a beach of glittery sand, all while making their way to a beautiful land of...fill in the blank. You know what I mean.
You will be surprised how much your child will get into it. Side note: If you're not big on making up your own stories, then check out YouTube. They have a ton videos on meditation story time for kids.
The timing with kids really is very important, especially when starting out meditation. I found that the best time will be before they go down for a nap or to bed. Since their focus will already be shifted into a more calm state (or at least trying to get shifted), it will be easier to get a bit of meditation in before they dose off. Make this part of their daily routine and with consistency, you'll see that it gets a bit easier.
You will definitely have to do this with your child, but affirmations are THE more important thing you can do with your child, in my opinion anyways. I have done this with both my kids since they were about 7 years old, but you can really do this at any age. The younger the better!
Before they fall asleep and before visualization story time, have them say a few things that they love about themselves and a few things that make them happy. You’ll be surprised what they say. Once they are done, don’t forget that you have a turn too! Let them hear it from you as well.
Doing the affirmations will not only help you child with self-love, but it will also wind them down for the activities of the day.
4. Muscle Tension:
You can either incorporate this in your visualization story time, or do it before, right when they just start to lay down. The main point of this is tensing and relaxing different parts of the body.
For example, start at their toes and work up towards their heads. Have your child squeeze or make their toes tense and then relax them. Next move up to their legs. Tense, then relax. Do this a few times for each area. Don’t forget to have them take some deep breaths during this routine as well!
This will for sure help them relax and be in the moment...and that is what we are trying to achieve. being in the moment and having a bit more focus.