Children as young as two can benefit from meditation and mindfulness. With so many benefits connected to meditation, it’s no wonder parents are increasingly introducing their children to the practice. And while the thought of attempting to get your child to sit still long enough may sound daunting, taking small steps at a time can help your children start reaping those benefits early on.
What are the benefits of meditation for children?
The benefits of meditation for children are similar to those of adults. The biggest difference is that by starting to meditate as children you are teaching them to respond to internal signals of stress while their brains are still developing and help them learn how to calm their minds and use healthy coping mechanisms for the rest of their lives.
Imagine if you had been taught the skills and tools needed to better regulate your emotions and stress levels before becoming an adult. You would have been better prepared for the stress and emotional turmoil that comes with being a teenager/ young adult.
Meditation is incredibly beneficial for children of all ages. Research has proven that kids who are taught meditation and mindfulness perform better academically and have increased attention and memory. Research has also shown a strong link between meditation and better emotional intelligence. When we practice meditation with young children when they are calm they will be better equipped when they are overwhelmed.
Kids who practice meditation have better sleep, improved emotional regulation, reduced anxiety, improved self esteem, better focus, increased self awareness, reduced stress levels, and feel more creative.
How do we get started?
The best way to start is to begin your own practice. Children learn best from example and it’s also much easier to teach something you have experience with. You don’t have to be an expert in all things meditation, just have an understanding of the basic idea.
Even if you are just starting your own meditation journey, demonstrating the importance of meditation to your child is one of the most powerful tools you possess. Modeling self care is the best way to emphasize it’s importance.
With very young children in mind, 2-5, you want to start small. Coming in with realistic expectations is very important. Remember that you are starting with the most basic building blocks. This will be the foundation that is slowly built on as they age. Focusing on the breath is a great way to introduce meditation.
An example meditation to begin with is:
Have your child grab their favorite stuffed friend, and a stuffed friend for you to borrow, and find a place where you both can get comfortable.
Start by “getting the sillies out.” You can sing a quick little silly song while you both shake every bit of your body or grab their little hands and shake their arms while they giggle. Whatever feels right for you, just make sure to get their body moving in a fun and engaging way.
Once all the sillies have been wiggled out, have them lay down with their stuffed friend sitting on top of their belly. Lay next to them and do the same.
Have your child hold hands with their friend and tell them to watch as their belly moves up and down with their breath. Point out that when they inhale their belly moves up pushing their friend up into the sky, and when they exhale their belly sinks down to the ground bringing their friend back down.
Have them take a few deep breaths while focusing on the movement of the stuffed animal. Guide them to take slow consistent breaths. After a minute or two. Let them explore this movement quietly on their own.
They may decide that without your guidance they are done with the exercise and are ready to move onto something else. Or they may decide to continue breathing and watching the rising and falling of their belly with their breath. Either is fine. They need to be able to move at their own pace.
This entire meditation should last no longer than 5 minutes.
Try to take time to meditate with your child everyday. Incorporating this practice into your daily routine is the best way to make sure that you maintain consistency.