Children’s Meditation
Working with children and young people has been a meaningful part of my career, and I truly believe in the importance of introducing meditation to them from an early age. Research shows that meditation can support the development of a wide range of pro-social behaviours in children. These include improved empathy, emotional regulation, better focus and attention, reduced anxiety and stress levels, greater self-esteem, and stronger communication and social skills. Most importantly, it empowers them to express their emotions—both positive and negative—in a healthy and effective way.
My Favorite Meditation Practices for Children
1. Interpretive Style Meditations
Sessions like Spring Meditation, Animal Mindfulness, and Garden Observations allow children to engage their imagination and connect with their surroundings. I’ve seen how they recall these experiences using simple terminology, helping them connect with those moments of stillness and happiness. It’s a beautiful way for them to learn mindfulness through storytelling and observation.
2. Mindfulness Breathing and Smiling
This simple, effective practice encourages children to focus on their breath and embrace a gentle smile. It’s easy to observe how well they are engaging in the practice, and as a facilitator, you can gently guide them if they need support. It's a foundational tool for calmness and self-awareness.
3. Visualization Meditation
This technique allows children to create their own safe, happy space in their minds—whether it’s a magical forest, a sunny beach, or a place they love. It gives them the freedom to be imaginative and expressive without fear of judgment. Visualization helps foster creativity while offering emotional comfort and a sense of safety.
4. Mantra Meditation
Repeating simple, meaningful words or phrases helps children center themselves. Mantras can become a reliable tool they return to when feeling overwhelmed, upset, or anxious. These words offer familiarity, comfort, and can gently support emotional regulation and positive behaviour.