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3 Easy Ways To Meditate With Your Child

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Yoga, meditation, wellness routines… All ideas we typically reserve for adults but, here at The Little Yoga House we're on a mission to change that mentality. Adults are not the only ones that benefit from a well-rounded wellness routine, our children need it too. Today we're focusing on 3 easy meditation techniques to practice with your kiddos.

3 Easy Ways To Meditate With Your Child

To start, what is meditation?

Meditation is a specific technique in finding stillness in the mind - a state of consciousness that is totally different from the normal waking state. It does not magically happen in just a few attempts. It takes years and years of practice to get your mind to be clear, relaxed and inwardly focused.

Meditation for children can look very different from adult meditation. Our approach to meditation for children helps prepare them to get to this level of awareness when they reach their teens and young adulthood. We teach stillness in the body first then stillness in the mind.

Meditation is practised through concentration games and guided imagery and can start as early as age 2 (toddlers). The use of props is very beneficial for ages 7 and under. At about age 7, they will start to understand the concept of stillness in the mind.

Here Are 3 Ways To Meditate With Your Child:

COUNTING MEDITATION (AGES 7 AND UP)

  1. Sit in a comfortable seat or lie on your backs

  2. Try to count to either 10 or 20 without letting a thought pop into your head

  3. If a thought comes in, you have to go back to 1

  4. Give your chid a few minutes and then ask if anyone made it to 20

FLOATING BUBBLE MEDITATION (AGES 2 AND UP)

  1. Have kids lie on their bellies with their hands under their chin

  2. Place the floating bubble timer in the centre of the circle or in front of them and flip it over

  3. Have kids focus on the bubbles as they fall to the bottom of the container

  4. CHALLENGE-Ask them to choose just one of the colours of the bubbles to focus on

  5. Remind them that this activity is done quietly and to be as still and focused as possible

  6. When the bubbles are all at the bottom of the container, ask what/if they thought about anything during this activity

POWER MINUTE (AGES 2 AND UP)

  1. Use a sand timer from a board game or purchase on at our North Austin Studio. You can find them from one minute up to an hour!

  2. Depending on the age group, you can start with a 1-minute timer and then have them build up to longer times.

  3. Place timer in the middle and have yogis find stillness in their voice, body, and mind until all the sand falls to the bottom.

posted Nov 14, 2018 by Vijay Vardhan

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To understand the immeasurable, the mind must be extraordinarily quiet, still.”
― Jiddu Krishnamurti

4 Simple Ways to Meditate More

Many of us find meditation incredibly difficult. Sitting, breathing… waiting? What is it all for, anyway? We read articles and watch documentaries on the powerful effects of meditation, however, the commitment to sit and meditate can be daunting. I have found some really simple practices that bring me to a meditative state that can be integrated at any moment in time. Whether you are eating dinner, talking with your family, or driving in your car, here are some simple practices to bring you back into the present moment:

1. Take A Walk

My favourite thing to clear my mind is to take a walk. Whether I am travelling in a new city or walking the streets of my hometown that I have seen a thousand times before, walking gives the experience of feeling fully integrated into the environment. Going for a walk increases endorphins, and most importantly, offers an opportunity to become more aware of your surroundings.

2. Notice Your Five Senses

No matter what you are doing right now, you can stop, and take note of your five senses. What are you seeing? Do you notice colours, shapes, or something else? What do you smell? What are you touching? How does it feel? Are you tasting anything? What can you hear? Can you stop what you are thinking, and simply relax into the experience of the five senses?

By putting our awareness on the world around us, it instantly becomes no longer about “me,” and more about our surroundings. By bringing our awareness to our present experience through the body, we can instantly become grounded in the present moment. As we become more focused we are on our own experience, the less space there is for judgment, comparison, or anything of the like.

3. Listen

I find listening to be the most profound of the five senses. When my thoughts are going haywire, when I listen to the world around me, they instantly become silenced. Where we put our attention, energy follows. By putting our attention on the world outside of our minds, our energy follows.

4. Beware of Your Words

How words hold our creative power. When we learn to be impeccable with our word, we can experience how powerful they really are. When what we say, feel, and do are in alignment, we are in great mental health. When I slow down, and really listen to what I am about to say, I am able to speak my truth freely.

Life can be a living meditation, but it takes consistent awareness to return to the present moment. These are simple practices I have personally discovered which help me regain my grounding. In this space of presence, we have access to our greater intelligence and connection in our lives. We are all already what we are looking for if we could only stop to experience it, right here, and right now. For more tips and tools on yoga, meditation, healing and the arts, head over to The Inside World.

We don't provide medical advice, diagnosis or treatment. See additional information.
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