Meditation For Children and Teens

Meditation For
Children and Teens

When we meditate, we inject far-reaching and long-lasting benefits into our lives: We lower our stress levels, we get to know our pain, we connect better, we improve our focus, and we’re kinder to ourselves. Let us walk you through the basics in our new mindful meditation guide.

Meditation to channel energy.

Undoubtedly, positivity is abundant in children; but left to itself, it can become destructive. Parents struggle to channel their innate energy and talent purposefully and productively so kids pursue worthier goals than giving lip. One of the most seamless and tested ways of doing this is meditation.

Whether you are trying to help your fidgety eight-year-old child to sit down and focus or attempting to counsel your moody teenager to communicate respectfully, meditation can be that facilitating factor that bridges the generation gap that inevitably develops between parent and child. Several research-backed benefits of meditation can help you tame your child’s (adorable!) wildness, smooth their rough edges, and lend them grace and charm that age may or may not teach them.

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Benefits of Meditation for your kids

With meditation, the masked innate nature of your child comes out. And this innate nature is pure and beautiful. And brings joy. In this space, children are relaxed, calm, and energized. Meditation lends focus to the restless child, sensitizes the careless child, composes the nervous child, and softens the aggressive child. So, it naturally follows that parents should take advantage of this simple tool for their children, especially teenagers, who are naturally moody and restless.

Meditation Techniques for Kids

Observe your breath as if it was your best friend

The best way to start meditation for your children is to ask them to close their eyes and breathe in and out slowly. And just observe the breath for 2-3 minutes. Have them say ‘Hello’ and ‘Bye’ to their breath as they inhale and exhale, respectively.

Breathe your way into meditation with pranayamas.

After a good physical session outdoors, children usually come home tired. Sometimes, they are upset because they disagree with their friends, or they are moody because, well, kids are kids! At this time, give them your full attention.

Begin your day with a simple mantra for meditation.

Children normally need some instructions. While their myriad thoughts are swift and varied, they generally don’t enjoy spending time alone, especially those under 10. You might discover that even the quiet ones dislike closing their eyes and sitting alone. It might even scare them. In such a scenario, giving them the security and support of a mantra would be a good idea.

Chant Sanskrit shlokas to ground children

How often have you caught yourself looking wondrously at your child, admiring the energy, quickness, and dexterity before you? The pure, raw talent is awe-inspiring. One moment later, you make the inevitable ‘mistake’ of blinking your eyes. And ironically, those very same qualities drive you up the wall. Because, like it or not, children occasionally put their natural talents towards less-admirable ends – talking back, fibbing, and giving excuses, to name a few of their milder transgressions.

20-20-20: Quick eye exercise

Staring at the screen for long hours can be tiresome and tiring for anyone. Ask your children to do this simple 1-minute exercise to relax their eyes. After every 20 minutes, they must look at a point 20 feet away and blink for 20 seconds.

Use of meditation for your kids

With meditation, the masked innate nature of your child comes out. And this innate nature is pure and beautiful. And brings joy. In this space, children are relaxed, calm, and energized. Meditation lends focus to the restless child, sensitizes the careless child, composes the nervous child, and softens the aggressive child.

So, it naturally follows that parents should take advantage of this simple tool for their children, especially teenagers, who are naturally moody and restless.

Perhaps the burning question in your mind is, “How do I get my child/teen to meditate? He/she doesn’t want to.” So, we have developed some simple techniques to help you broach the Big ‘M’ with your kid(s). You might find some of the tips we have mentioned useful as well. Since children can mean the younger 8 to 12-year age group and the maturer 13 to 18-year teenagers, we have suggested a few variations for each group with each technique.

Frequently Asked Questions

Is it good for kids to meditate?

Research on the Benefits of Meditation in Children, Several studies in school settings also show improved attention and behavior.

01

What are the powers of meditation for kids?

Meditation helps children improve their listening, problem-solving skills, deep breathing techniques, and visualization and encourages them to use positive affirmations.

02

What is the mantra for meditation?

Mantra is a Sanskrit term, with “man” meaning “mind” and “tra” meaning “release.” Think of a mantra — a word or phrase you repeat during meditation — as a tool to help release your mind.

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