Over the past school year, my daughter, Mia, astonished me when she shared that her teacher was introducing meditation to her class. Even more surprising was Mia’s enthusiastic response; she found meditation to be incredibly enjoyable and even “cool.” I had always admired her teacher for her patience and ability to inspire students, but now she was imparting a vital lesson: the importance of calming the mind and practicing self-care.
It appears that teaching meditation in schools is becoming increasingly popular, with many educators recognizing its benefits. Meditation helps children manage their emotions, enhance focus, and clear their minds. Mia appreciated these sessions as a soothing break during her busy school day. As a nine-year-old with plenty of sass, it was refreshing to see her embrace something as tranquil as meditation.
I didn’t think much about Mia’s meditation experience until this past summer when she struggled with sleep. Since infancy, Mia has had a highly active mind, filled with thoughts. While this is generally a positive trait—making her curious and engaged—it also makes winding down challenging, especially at night. She often found it difficult to fall asleep or would wake up early, unable to drift back off.
Encouraged by her previous experiences in class, I suggested that we try meditating before bed to see if it would help. Initially, I thought she might only be interested in meditation if it came from her teacher, but to my surprise, she was eager to participate. It helped that I mentioned we could use some apps on my phone to facilitate the process—she’s a tech enthusiast! I also brought out some calming essential oils, turning it into a special ritual that she seemed to enjoy.
So there we were, lying on the floor of her cozy room, dim lights casting a warm glow, with calming scents wafting through the air. We listened to a children’s meditation app I had downloaded, which lasted about ten minutes. To my astonishment, Mia remained still throughout the session.
The content of the meditation was a bit simplistic, featuring a narrative about a floating ball and various serene settings. While I found the narrator’s tone overly cheerful for a meditation session, Mia genuinely appeared more relaxed afterward. She particularly loved imagining her own orange ball, adorned with her name—a detail I found adorable.
Since then, she has been asking to meditate almost every night, sometimes joined by her younger brother, Leo. Although he’s still too young to remain quiet for long—often more interested in the essential oils—he participates just enough to share in the experience.
As I lie there in the dark with both my children, I often feel a profound sense of calm and unity that eludes us during our hectic daily routines. It’s as if our family takes a collective retreat, even if only for a few moments each day. This practice has been surprisingly meaningful, offering a quiet release I never thought possible with energetic kids around.
Mia has also been sleeping better overall, which is a welcome development. If you’ve ever considered introducing meditation to your children, I encourage you to give it a try. There are numerous apps available, though it may take some experimentation to find ones that resonate with you and your child. Books on the subject can also provide valuable insights, or you might choose to guide the meditation yourself.
Here are a few helpful tips for initiating meditation with children:
- Establish a Routine: Choose a specific time of day for meditation to create consistency.
- Involve Your Child: Allow your child to select the meditation, its duration, and be flexible; avoid pushing it if they aren’t interested.
- Set the Mood: Create a relaxing atmosphere with dim lighting, comfortable seating, and pleasant scents. Just be mindful of any fears they may have, such as fear of the dark.
- Be Patient: Understand that young children may struggle to sit still initially. Encourage them gently and recognize that their ability to focus will improve over time.
- Make it Enjoyable: For younger children, turn meditation into a game involving quiet versus loud, or practice different breathing techniques. Incorporate age-appropriate visualization to keep their interest.
If your kids express skepticism about meditation, suggesting it’s “uncool” or only for adults, pick a day and dive in. You may be pleasantly surprised by how much they enjoy it once they give it a chance.
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In summary, meditating with children can be a rewarding practice that promotes relaxation and emotional regulation. It’s an opportunity for family bonding and can significantly enhance overall well-being.
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