Meditation for kids

1. Why Meditation For Kids is the Answer for the Future problems www.mindvalleyacademy.com/blog/mind/meditation-for-kids If YouHadATimeMachine,GoBackAnd MeditateAsAKid Do you currently enjoy the benefits of meditation and wish you had started earlier in life, say, as akid? Do you have a child or teenager that is overly stressed from the increasingly hectic demands of modern-day society? Is your child having trouble focusing on his/her schoolwork? Or having self-esteemissues? As kids, we’ve all been there. And as parents, guardians, or teachers, we can address common issues faced by kids by simply introducing them tomeditation. In this article, you'lllearn: Teaching Kids Meditation Is Easier Than WeThink Have you ever watched a toddler eat their food? Before they take a bite of it, they thoroughly examine it — they smell it, take it apart, poke it with their fingers, bite it and spit itout. Children naturally exercise mindfulness — a key component of meditation — because they have less mental barriers, biases, and pre-determined beliefs that allows them to experience a pure state ofmindfulness.

2. In contrast, as adults we believe it takes practice and effort to meditate or to achieve mindfulness because we need to consciously rid ourselves of pre-conceived thoughts, fears, and beliefs that inhibit our natural state ofawareness. It may seem odd to think of children as calm, nonjudgmental, and mindful, but ultimately, children can achieve mindfulness and thereby practice meditation more easilythan adultscan. So it’s safe to say that incorporating meditation into a child’s learning process is easier than we think, and schools across the U.S. have begun adding meditation to their curriculum with positiveresults. Recently a Baltimore school replaced detention(a conventional way of punishing misbehaving kids by having them sit in silence in a classroom for 1 hour or more) with a more progressive form of behavioral evaluation:meditation. Instead of the painstaking, and in most cases, unhelpful process of detention, teaching kids to focus on their breath and being in the present moment achieves more value in the longrun. Even better, teaching kids outside of detention by regularly implementing it as part of school programs or at home may help kids avoid the very reasons that landed them in detention in the firstplace. Although research on how meditation affects and benefits kidsis not quite as robust and thorough as it is for adults, it's certainly starting to takeoff. Below are some of benefits that research tells us mediation and mindfulness can offerkids.

3. The 5 Benefits of Meditation forChildren The mind of the child is constantly observing, questioning, discovering and buildingassumptions. Meditation can help kids tune into this process and assist them with learning emotional regulation and achieving cognitivegrowth. While meditation provides adults numerous benefits such as less stress and better decision-making skills, children get a different set of perks from thispractice. Let’s look at the top five benefits of meditation for children and why you should introduce kids to a simple daily meditation practice as soon aspossible. 1. Meditation EnhancesFocus Noticed how kids are drawn to gadgets, social media, and technology more than we ever were in ouryouth? Modern day demands increasingly challenge us to think and respond more quickly than ever before — and kids are noexception. Constant stimulation during kids’ waking hours — from the internet, video games, social media, schoolassignments — demands them to multitask and jump from thought tothought. While multitasking and juggling many different physical, mental, emotional and social tasks or activities at once may sometimes be a good thing, nodoubt:

4. You want your child to turn their attention completely to one thing at atime... You want your child to be able to solve complex problems and see projects through to its completion... You want your child to have the capacity tofocus. A study, by Italian neuroscientist Giuseppe Pagnoni, found that meditationnot only changes brain patterns, but it also heightens mental focus that may improve cognitiveperformance. In the study, brain scans showed that compared to those who meditate, non-meditators had higher activity in their ventral posteromedial cortex, the region of the brain linked to spontaneous thoughts andmind-wandering. So the next time your child needs a little boost in focus and clarity, look no further than a simple meditation to function with lazer focus moreeffectively. 2. Meditation Fosters Self-Esteem AndSelf-Love Most of us as kids, at one time another, felt like we are not “goodenough.” Childhood, especially during puberty, can be tough, and in a lot of cases, debilitating on our self-esteem and confidence. Naturally most of our present insecurities may have stemmed from childhood: An embarassing situation that hauntedyou... Not being the “cool kid” atschool...

5. Not having “that”car... Being bullied — any childhood situation that imprinted trauma or any negative belief aboutyourself. Thankfully meditation provides access to a greater feeling of inner stability andsecurity. As a practice to quiet your mind, meditation slows down the mind’s activity (self-talk and obsessive thinking) to experience relaxation, inner peace, self-love, andjoy. When you learn to focus on the moment, your fears, self-doubt, and insecurities aretransformed. 3. Meditation Relieves Stress For PeakPerformance Stress can begin to impact children at a very young age, and stressful situations affect health and well-being almost immediately. Demands from academic studies, competition, and always having to “do things right” plays a huge toll on kids’ ability torelax. Bluntly put, too much stress inhibits peakperformance. Like adults, meditation can help children cope with stresses and traumas by being mindful about present situations and thinking clearly and rationally aboutthem. When the mind is calm, the bodyfollows. When the mind is free of tension, it will function at itspeak.

6. Since meditation is known to help kids focus their energies and reduce tensions, overwhelming evidence suggests that it can help them perform better in school. In fact, meditation can have a profound impact on not only academics, but also athletic, creativeand socialperformance. A University of California, Los Angeles study found that second and third-graders who practiced "mindful" meditation techniques for 30 minutes twice a week for eight weeks had improved behavior and scored higher on tests requiring memory, attention and focus than thenon-meditators. More and more schools are incorporating meditation in their learning programs, and it’s only a matter of time that meditation becomes a norm for educationprograms. 4. Meditation Supports Healthy EmotionalDevelopment In our fast paced lifestyle, children are having to face even more “fears” than everbefore. Fears of not being accepted, fears of too much change, fears of losing loved ones, or simply fears of not being “enough.” We want kids to be able to navigate through phases of insecurity, frustration, and impatience without too much distress. But prolonged fear-based stress on a child’s emotional development can be debilitating and have long-term reprocussions.

7. Thankfully, meditation allows children to access their natural rhythm of self-awareness and mindfulness — two key components of self-soothing, problem-solving, patience, and facingfears. By teaching meditationto children, you can help them become aware of this natural state and consequently help them to overcome any obstructive, negativeemotions. 5. Meditation Enhances Empathy AndConnectedness It’s commonly known that meditation increases compassion — e mpathy and compassion directly stems from the awareness state of mind, a distinct outcome of mindfulnessmeditation. But there’s now tangible, scientific evidence of how mindfulness meditationincreases kindness, compassion, and connectivity among adults and children alike. In a study at Northeastern University, researchers found that "meditation made people willing to act virtuous — to help another who are suffering — even in the face of a norm not to doso." Researchers are uncertain of exactly why meditation heightens empathy and connectedness, but there are two possiblereasons. First, meditation improves children’s attention-span and their ability to focus on specific things in theirenvironment. Second, meditation creates neural pathways that allows children to see the interconnectedness of human suffering regardless of their relationships. Regular loving-kindnessor mindful meditationbuilds self-love, compassion, and human or environmental connection on multiplelevels.

8. Meditation Tips And Techniques forKids Let’s face it — kids learn differently than adultsdo. So an effective approach for kids to meditate often differs from the way adults approach it — and that’s completely fine. Kids learn by watching, observing, and really soaking in the moment. All eyes are on you, so be sure to set a solid example of how to incorporate meditation into your dailylife. You can start by dedicating a special area in your home or school for a regular meditative practice, one that is comfortable and free ofdistractions. Children learn well with games and fun exercises, so you can start by playing a game of who can be the quietest, or breathing exercises that incorporates following a fun rhythm or with playfulmusic. You can also show children how beautiful and interesting silence can be — how quiet time can give perspective and help us reflect on what we’re truly thinking orfeeling. Since children often have a set routine, schedule daily quiet time so they can anticipate incorporating meditation each day. You can start with just 5 minutes per day and gradually increase fromthere. In time, and with a dedicated practice, kids will start to look forward to this calming space of quiet andrelaxation. Top 10 Guided Meditations forChildren If you’re new to meditation yourself, or you simply want more guidance to help your child start a regular meditation practice, simple guided meditations can ease your child into getting the full benefits of meditation — anytime, and anywhere.

9. Below are our top 10 favorite guided meditations for kids. Start off by meditating with them. Remember, kids are highly visual, so allow them to follow your lead. In time, once they get the hang of it, encourage them to try these guided meditations on theirown. And for best results, have your kids try these guided meditations withheadphones! Snowman Relaxation ForKids Time: 7.5Minutes Enjoy this free meditation for kids during bedtime or any moment they need to relax and find stillness. This winter- themed meditation is guided by an enthusiastic female voice, making it almost story-like. Your kids will imagine themselves as snowmen warming up and relaxing as the sun warms and soothes the tensions and worries they have. Children’s RainbowMeditation Time: 5Minutes This 5-minute meditation is perfect for pre-school kids who are are trying meditation for the first time. Bird imagery, visualizations of the colors of the rainbow, a soothing female voice, and calming music makes it easy to find peace andcalm. Mindful Breathing for Kids (FullVersion) 9/14

10. Time: 6Minutes Annaka Harris has created several guided meditations for children ages 6-10. In this 6-minute mindfulness meditation, Annaka guides kids towards heightened self-awareness and relaxation through simple breathing exercises. A bell is rung every 10 seconds to help kids notice the first moments of breathing, catching the breath right when itstarts. “You don’t need to do anything at all. Your body will breathe all by itself, and you can just pay attention toit.” Mindful Breathing for Kids (ShortVersion) Time: 4Minutes This shorter version of the mindfulness audio meditation by Annaka Harris above focuses on the breath and self- awareness for quick access to inner peace and stillness. Annaka’s simple guidance make this an enjoyable meditation when kids need a quick mindful awarenesscheck-in. Mindful Hearing ForKids Time: 5Minutes Annaka Harris guides kids in this audio meditation to pay attention to surrounding sounds and what it feels like to really listen and be in the moment. After two minutes, Annaka uses a simple bell exercise to heighten their auditory senses to achieve full-awareness of themselves and theenvironment. “There’s nothing you need to do at all. The sounds happen all on their own, like littlesurprises.” Guided Relaxation ForChildren Time: 7.5Minutes Kids feel anxiety and stress just like we all do, and meditation is a quick and easy way to feel safe and secure. This short guided audio meditation led by a female voice and available without background music focuses on the breath and “letting go.” Recommended for kids five years orabove. Magic BookRelaxation Time: 18Minutes This guided audio meditation uses playful imagery and visualization techniques to access inner peace and joy. The soothing female voice paints a story-like journey of discovering a magic book and experiencing an exciting, magical wonderland. Perfect for kids and the young atheart. Bouncing BallMindfulness Time: 12Minutes Have you ever followed something in nature, along a street, or in your neighborhood, because of thesheer

11. enjoyment and curiosity of where it would lead you to? This audio meditation guides you to achieve full awareness and mindfulness by using a special visualization exercise of following a bouncing ball. Kids will love it. This audio can also be used for sleep to lull your child's mind into a deepslumber. Magic ForestMeditation Time: 12.5Minutes Visit magical landscapes and animals in this meditation adventure for a much needed mental vacation. Kids can select their preferred imagery to enhance their experience. This is a fantastic audio meditation, especially for kids who love animals andnature! Whirly Burly Snow StormMeditation Time: 4.5Minutes Modern day living can often make kids feel like they are caught in a snow storm where in the thick of things, they feel stress and can’t think clearly. This guided meditation is great for kids age 3-7 who need a quiet moment to feel peaceful, secure, and relaxed. Calm the snowstorm by having your child tune into beautiful sounds, breathwork and visualizationtechniques. “We need to settle the snow storm with our secret trick: ourbreathing.” Meditation Music ForKids Because Music Makes EverythingBetter In a world driven by many moving parts and constant demands and stimulation, calmness is truly a gift and music provides an easy escape from the craziness of the realworld. Allow your kids to find inner peace and calmness through these comforting sounds and music. They can simply listen to these tunes, or use them as background music duringmeditation.

12. Sea Relaxation: Deep Meditation Music ForKids Time: 55Minutes Enjoy the relaxing sounds of the sea in a stunning backdrop of a beach in Sardinia, Italy, to access deep stillness and calm. This YouTube video is excellent if your kids have a full hour to unwind andmeditate. Meditation Music For Kids & ChakraHealing Time: 2 Hours 15Minutes This 2-hour+ meditation track is comprised of soothing wind chimes and vocals, and the sounds of a gurgling stream. You’ll be lulled into a blissful, deep, meditative state — perfect for bedtime or as yousleep. Deep Meditation Music forKids Time: 31Minutes Inspiring orchestral music enhances all types of meditation in this 31 minute meditation music track. The moving music is reminiscent of your favorite movie soundtrack and allows you to access a deep emotional and contemplative state of mind — great for practicing gratitude andmindfulness. Quiet Music For Learning &Relaxing Time: 14.5Minutes

13. Celestial and trance-like, this music for meditation can be used for enhanced focus (i.e. when studying or learning), or to take a moment for mindfulness and self-awareness. Momentary sounds of crashing waves and bubbles, coupled with space-like tones, almost makes this meditation musicother-wordly. Calming Music ForChildren Time: 5Minutes Have your kids enjoy a moment of calm and relaxation with this beautiful meditation music track. Rich nature imagery and soothing sounds instantly brings the mind to a state of peace andserenity. Calming Baby SleepMusic Time: 9Minutes Calming music is an excellent way to help calm the mind and rest the body, and can be enjoyed by everyone of all ages — even babies. This lullaby-like meditation music is perfect to play during your baby’s bedtime — in the crib, or in yourarms. Pereehali by DmitryEvgrafov Time: 3-5 Minutes (EachTrack) Even a couple minutes of peace and tranquility can bring a whole new wave of relaxation, perpsective, and positive mind-set. Gentle modern classical piano music by Russian composer, Dmitry Evgrafov, can be enjoyed as seven individual 2-3 minute tracks or in its entirety as analbum. Shri Saraswati Song - “Mother You Are MyGuru" Time: 4Minutes This playful playlist of Sahaja Yoga songs is an amazing creation for bonding with your child — love, innocence, and joy flow through each word. Substitute common nursery rhymes with these joyful songs. You can access the lyrics here. “Mother, you are my guru. Mother, I am my ownguru.” PureAttention Time: 1Minute Another fun song in the series of Sahaja Yoga music aimed for enhanced attention andself-awareness. “Pure attention is needed to silence the mind. Pure attention is needed to see all the beautybehind.” Around AndAround Time: 1.5Minutes

14. This meditation song will instantly put a smile on your child’s face (and on yours). Especially good for times of stress or anxiety, it’s a quick song, but it’s a sure way to lift your spirit and yoursoul. Do your kids practicemeditation? Are you a parent or teacher who currently helps incorporate meditation in your kids' lives? If so, comment below. We'd love to hear about any tips or suggestions to help get kids adopt a daily meditationpractice! Share this on Facebook Share this onTwitter Tags: meditationMind