There’s a lot of advice out
there on what to feed your kids, and especially during the pandemic. There are tips
galore on how to keep them physically active.
Although it gets less
attention, your child’s mental wellbeing is at least as important, if not more
so. The folks at healthline strongly advise meditation as a way of
helping youngsters de-stress. If you think your child is either too young or
too old to learn this ancient relaxation technique, think again.
Healthline defines meditation
as “a mind-body practice that can initiate moments of calm, bring about
self-awareness and allow people to stay connected with themselves. “
According to the National Center for Complementary and Integrative Health, “the
focus is on the interaction between the brain, mind, body, and behavior, with
the goal of moving into a peaceful and energized state of mind.”
Meditation
offers multiple benefits for kids. Childhood emotions can be very intense, and
meditation can help your child manage them therapeutically. In addition to
learning constructive coping skills, meditation can help sleep, attention,
self-regulation, focus, retention of information, creativity, mood, managing
stress, and overall wellbeing.
READ MORE: How to teach children lovingkindness meditation?
One of the great things about
meditation is that it’s free. The only things you or your kids need are a quiet
location, comfortable body position such as sitting, lying down, or walking,
focus of attention, and an open attitude.
According to Sarah Roffe,
co-founder and psychotherapist at Kind Minds Therapy,
meditation looks very different for kids and adults. She says, “Adults have
more patience, ability for self-reflection, and can stay focused for longer periods
of time.” She advises starting with smaller chunks of time – like 5 minutes – and
adding as children develop patience.
Laura Vogel, PhD, a licensed
psychologist and director of therapeutic services at Momentous Institute agrees. “Initially, children won’t understand
why they are meditating; therefore, we need to introduce the practice in a fun,
engaging way, which may involve toys, stories, or movement.”
For toddlers and
preschoolers, these experts remind us that little ones love to imitate, so
instructing them to copy you works well. And explain to them why you all are
doing it.
For elementary-age kids, they
advise incorporating hand movements – like holding the forefinger and thumb
together – and using the Insight Timer app.
Teens can employ the “safe
place journey” method, which uses all their senses. The steps:
- Identify a safe place.
- Notice what you see. What
textures, colors, and objects are in the space?
- Notice what you feel, for
example, is there a soft pillow or cold sand?
- Notice the smell. Is it
sweet, savory, or familiar?
The benefits of meditation
are life long, no matter what age you and your child begin.