by: Ashley McCann
Big Breathing
Learning to take deep, cleansing breaths is an easy and instant way to inspire a few moments of quiet focus. Have your child rest her hands on her belly, eyes closed. Encourage her to breathe in deeply through her nose to the count of five, hold it for two seconds, and then count down as she exhales every drop of breath. Ask her to notice how her chest rises and falls as she fills her lungs with air and releases it.
If that's too much quiet to expect from your little one, whisper animal sounds on the exhale like the buzz of a bee or the moo of a cow. This (mostly) quiet activity is perfect for waiting rooms and other anxious moments!
Mindful Listening
Tune In: Mindfulness Apps
Children love technology, so use it to engage (ahem, bribe) them into trying something new that's good for the soul. Download an app like Calm or Buddhify on your phone and work a short guided meditation into your daily routine. Think of it like the old-school "Quiet Game" that your parents used to trick you into in an attempt to end backseat sibling rivalry during long road trips. In fact, the car might be a great place to experiment with meditation apps for kids since they're strapped in. Keep track of their personal best — their longest stretch of meditation — and see if they can beat it!
Bedtime Meditation
For example, you might ask your child to imagine that she is a tree and to visualize her roots and branches, leaves or flowers, the field or forest where she is growing, and how she came to be there. Ask her to feel the imaginary warmth of the sun and how the earth feels beneath her. Speak slowly and add long, exaggerated breathing amid pauses. It's basically the most relaxing bedtime story ever! Search YouTube for "sleep meditation for children" to find a relaxing host, or for ideas for your own bedtime guided mediation routine.
Meditation in Movement
Meditation isn't just for monks on a mountaintop; it's a fun and accessible activity that can be practiced by anyone, anywhere! Introducing kids to this calming concept during their early years can provide a ripple effect of lifelong benefits. The most important thing to remember when trying to teach your little ones about mindfulness? To let it go! The looser expectations you have — in meditation and in all aspects of life — the easier your days will be! Meditation and mindfulness can teach them to enjoy the journey, detours and all.
Ashley McCann is a 200-hour certified yoga teacher who loves to share her practice with her two sons. She writes about family learning and mindfulness for eBay.com, where you can find many mobile devices to aid your little ones' introduction to meditation.
