This is an easy way to teach kids how to meditate
Close your eyes.
Imagine golden light coming in the top of your head and moving down along the interior of your body along your spine with your in-breath.
As you exhale imagine negative energy, stress, fears, or obstacles moving out your feet.
If you like you can think of how the sun feels on your back to get an image of warmth moving through you.
Breathe in so that your tummy gets big and breathe out so that your tummy gets smaller.
Breathe in for a count of 3 and out for a count of 5 (after a while you may want to breathe in for a count of 5 and out for 7 or even long but always have your out-breath be longer by two counts).
You can have you child teach a favorite stuffy to help learn the routine.
In medicine the best strategy to habituate yourself to a procedure is see 1, do 1, teach 1. So use that strategy here to help inculcate for your child the meditation process.
After 10 to 20 breaths have a strong exhalation and open your eyes; you will feel refreshed.
You can lengthen the time you breathe to 3 – 5 minutes.
Encourage your child to practice in the morning and the evening.
3-5 minutes for younger children is an excellent practice. As your child becomes more practiced you can increase to 15 minutes twice a day. Long time meditators may meditate for 30 or more minutes. Let your experience define what is best for you and your child.
Encourage your child to use this technique when faced with a stressful event. After practice it will become a natural instinctive method in response to feeling out of balance, feeling fearful or stressed.
You can do this too and it will reinforce your child’s practice.
Enjoy! in love and light, bg
On April 5, 2014, I will be teaching a course on the use of mindfulness to treat anxiety for coaches, teachers and parents, at the Center for Instinctive Health Medicine…. Mindfulness techniques to reduce anxiety & stress, in children, excellent for counselor, caregivers, coaches, and teachers tuition $120, April 5, 2014, 9-3, 6 hours of ceu for counselor and therapists— includes applications for children and adolescents for parent/teacher training. [this class can be purchased for training in classroom or counselor site training – modified to fit your needs – contact dr. gineris by email]….. These techniques are great for counselors and I offer CEUs for nm licensed counselors, you can sign up through my website, www.bethgineris.com.
dr beth gineris is the author of Turning NO to ON: The Art of Parenting with Mindfulness (2011) and Turning ME to WE: The Art of Partnering with Mindfulness (2013). She endeavors to assist individuals in the process of upleveling their consciousness in everyday interactions to experience profound love, connection and care in their relationships and communities. You can find her books on amazon.com and through her website.