In this article, we’ll explain what meditation for kids is all about, and we’ll also guide you through some fun deep breathing and mindfulness meditation activities for your kids. Remember, when our kids breathe deeply and become more mindful, it helps them in so many ways when they face complicated thoughts and emotions, like feeling sad, nervous, angry, confused, or even happy.
(Also Read: How to Be Mindful Now in Just 10 Steps?)
Fun Exercises and Meditation for Kids:
So let’s start this article with a few very simple and easy-to-follow meditation exercises for kids. (Hereby, in this article by “you” I refer to kids)
- To begin, lay down on the floor and get comfortable. Stretch out your legs and arms and make sure you feel nice, safe, and comfortable at the same time.
- Close your eyes and take a big, deep breath through your nose, your mouth should stay closed during this step.
- Breathe in so much that your belly fills up like a balloon.
- Then accordingly, hold your breath for 5 seconds.
- Count in your mind: 1-2-3-4-5
- Now pretend you’re a sloth or a tortoise, and breathe out s-l-o-w-l-y from your mouth.
- Now, stretch both of your legs and point your toes right in front of you.
- And start lifting your legs until they reach the point where they are pointed towards the sky.
- Accordingly, tap your toes together, and move each of your feet in a circle.
- As a next step, scrunch up your toes tight: keep scrunching them, and now put your feet back to your normal position.
- Then mindfully think about your legs on the floor. Lift your right leg and hold it up. Now put your right leg down and lift your left leg and hold it up for 5 seconds even if you are tired to do so.
- Then accordingly, slowly put your left leg down.
- Then start thinking about your knees and bring your feet towards your bottom, and slightly bend your knees.
- Now, stretch out your legs as much as you can towards your front side. And then gently, put your legs back on the floor.
- Now, notice your belly. Remember how we took a big, deep breath in? Now, repeat the same process and take another big deep breath in. Breathe in through your nose, and fill up your belly with fresh air. Then accordingly, hold your breath for five seconds and count in your head: 1-2-3-4-5. Great Job.
- Now, breathe out at the count of 1-2-3-4-5 very s-l-o-w-l-y.
Guided Meditation for Kids:
Start by lying down, getting comfortable, and focusing on the rhythms of your breaths. Feel each of your breath as you inhale and exhale.
1. Breathe in, and breathe out:
Close your eyes and listen to calming meditation music.
2. Breathe in, and breathe out:
Now scan your body, relax deeply each time with your breath, and as you inhale and exhale.
3. Breathe in, and Breathe out:
Now, feel the muscles in your hips, feel your belly gets completely relaxed.
4. Breathe in, and Breathe out:
Feel and mindfully focus on the muscles in your feet, ankles, and legs to get completely relaxed as you proceed with your meditation.
5. Breathe in, and Breathe Out:
If you find a choice between thinking about something exciting and thinking something relaxing. Choose the relaxing option with a touch of calming and soothing background music.
6. Breathe in, and Breathe Out:
Now, relax the muscles in your shoulders and your chest. Let it feel soft and smooth.
7. Breathe in, and Breathe Out:
Feel all the muscles in your face relaxing, around your jaw, around your cheeks, and your eyes.
8. Breathe in, and Breathe Out:
It’s ok if you haven’t fallen asleep yet, just focus and follow your body to feel soft and relaxed.
9. Breathe in, and Breathe Out:
Now calmly, feel your body go soft and smooth.
10. Breathe in, and Breathe out:
Feel the muscles of the back of your head, and your neck relax. The muscles in your ears are also relaxing as you proceed with your meditation guide.
11. Breathe in, and Breathe Out:
Continue relaxing, and feel your body’s movements, and pay attention to your thoughts. Be mindful of the emotions that are occurring throughout this process and let your body feel soft and calm.
12. Breathe in, and Breathe Out:
Every time your mind wanders, bring back your attention to your meditation. Then accordingly, think about something else. Feel the rhythms of breath as you inhale and exhale.
Note: Repeat this entire process about five times a day to get the mindful results.
(Related: Brilliant Mental Health Activity for Kids)