In this crazy high-tech world, kids can get over-stimulated.
Never-ending classes, schedules, and activities keep them on their toes. On top of that devices and gadgets are handed to them to keep them occupied.
They seem to have less time to feel bored or do nothing. When they are in school they are then expected to focus and perform well.
With all that information loaded on our kids, we need to give them the tool to be able to stay calm and cope with everything.
Mindfulness, meditation, and journaling are great ways to stay focused and calm. It helps them be present in the moment. Also gives them time to reflect on their day and practice gratitude.
The best way to get kids to meditate is when you start doing it. If you have younger children they will be curious about what you are doing. It may surprise you but they may sit next to you and imitate your breathing techniques.
My almost 2-year-old daughter just sits next to me when am meditating. She clearly doesn’t know what am doing. But over time we can have more discussion around meditation and she can hopefully develop an interest in this.
You can check out a book called “Peaceful Piggy” which gives good illustrations and practical example on how to meditate with kids.
If you Youtube “Kids Meditation Music” you will find plenty of options. My favorite is the secret tree house mediation channel on Youtube. It is a 15 minute short audio guided meditation which is easy to follow.
Don’t expect your kid to sit and focus for 15 minutes. It is hard for many adults to do this. Start with just a minute or two and keep extending it as you go along.
Don’t forget to check out this journal made for kids focusing to manage anxiety and feel more happy
Not many kids like to just sit still and focus on breathing. Hence, they need to be explained about meditation.
You can use a bottle and fill it with a lot of things like sand, water, pebbles, etc. Place the bottle next to your child and tell them that the mind is filled with so many things like the bottle.
Each pebble or thing in the bottle represent a thought, it can be happy, sad, anger etc. Shake the bottle and explain that those thoughts keep swirling in our head.
Put the jar down and let the pebbles settle. Show them that one of the ways the mind can keep calm is when it is quiet. Meditation is about taking a moment to be silent and let all the “crazy” thoughts go away.
Sometimes children can find it hard to find the right words to express their feelings. Having a daily journal is a great way to understand what they are thinking.
Check out the Happy Printable Journals that have different sections on emotions such as gratitude, worry, anxiety, happiness, mindfulness and many more.
Use the journal as a way to discuss your child’s feelings and emotions. Also, a great way to create a growth mindset in your child.
Don’t forget to check out this journal made especially for kids focusing on mindfulness and a growth mindset
Create an atmosphere that is calming and nice for your kids. For instance, have nice background music, pillows, and soft dim light. Make this moment to be special for you and your child.
Keep your phone and all devices away. The few minutes that you meditate with your child should be an uninterrupted session.
Use this time to connect with your kids. After the meditation session, have a discussion on their feelings and ask them about how they are doing in general.
This can be a very intimate moment for your family. A great way to build trust and bond with your child.
It’s always good to set a timer so there is a clear goal. Depending on the age of your child set realistic time expectation.
Start small, for example, 3 minutes to begin with. Over time increase the time as your child enjoys meditation. Do not force them to meditate longer than they can.
Keep in mind that this exercise is meant to be fun not something done out of force.
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