Mindfulness And Meditation Activities For The Whole Family
Family mindfulness and meditation activities can be a way to lighten the burdens of everyday life. In fact, they are two ideal tools for reducing anxiety, increasing empathy and promoting happiness and well-being in people of all ages and cultures.
At first glance, meditating with children may seem complicated, however it is a simple and ancient practice that can take many forms and is great for children. Start with these simple and fun exercises to introduce children to inner peace and make the whole family feel that the most stressful situations can be controlled from within.
Family Breathing: Mindfulness and Meditation
Breathing is a biological and natural reflex that we often take for granted. On the contrary, learning to take deep, cleansing breaths is a simple and immediate way to promote moments of calm and concentration. Ask your child to place his hands on his stomach with his eyes closed.
Encourage him to breathe deeply through his nose and count to five, holding it for two seconds, then count backwards as he exhales. Also ask him to note the way his chest rises and falls as he fills his lungs with air and releases it.
While this may be an unusual activity for your child, whisper soothing sounds to him as he exhales, such as the hum of a bee or the bellow of a cow. This mindfulness and meditation activity is perfect for waiting rooms and other times when you tend to feel anxious.
Listen carefully
Mindfulness means tuning into the present moment and accepting it without attachment or judgment. Children are constantly on the move, physically and mentally, so much so that their minds come and go between what happened and what comes next. So they are still developing a gift to focus and appreciate the here and now.
Offer your child a game: they will have to sit cross-legged and with their eyes closed. Afterward, ask him to listen carefully to the sound of a bell or musical chords and to raise his hands when he can no longer hear any sound.
In this way, you will teach him that patience and listening are important skills for every stage of life. With this meditation activity, your children will learn to listen and be patient, two essential qualities for their professional and personal life.
Mindfulness and meditation before bedtime
The fact that children are often reluctant to go to bed makes meditation before bedtime difficult, but ideally it would be to incorporate it into their routine. In fact, guided meditation performed while lying down while the body is relaxed is a good idea for the whole family. Its goal is to calm the mind with the help of soothing audio instructions.
For example, you can ask your child to imagine they are a tree and visualize its roots and branches, its leaves or flowers, the field or forest it is growing in, and how it got there. Ask him to feel the imaginary heat of the sun and the earth beneath him.
Talk to him slowly and let him take a deep breath between each pause. Isn’t that the most relaxing goodnight in the world? Just search YouTube for “Children’s Sleep Meditation” to find numerous ideas for your guided bedtime mediation routine.
Meditation in motion
Children love to move. Getting them to stand still can be difficult when trying to meditate with them. Yoga, which is like moving meditation, helps develop physical and mental strength and flexibility by teaching patience, concentration, breath and endurance.
Turn it into a family activity by looking for suitable yoga classes to do with the children: you will enjoy a precious moment all together.
Meditation isn’t just for Buddhist monks – it’s a fun and accessible activity that anyone can do. Introducing children to this relaxing world during their early years will have a positive ripple effect of lifelong benefits.
What is the most important thing to remember when trying to teach meditation? Let go. The fewer expectations you have, not only in meditation but in all other aspects of life, the easier your days will be. Mindfulness and meditation activities can teach your children to enjoy life by facing challenges the right way.
