Meditation is simply a stress management method that works by turning off the fight or flight reaction to stress and allowing the body to activate the relaxation response. When youngsters meditate, they become less reactive to stress. Find below 3 Mindfulness Meditation practices designed for Children
The Importance of Mindfulness in the Development of Resilience
Mindfulness could be defined as acute awareness. This awareness is critical right now: awareness of moment-to-moment encounters, thoughts, sounds, and scents, for example. Another key aspect of mindfulness is the ability to resist from making judgments. It is the ability to accept what is: to sit with awareness of emotions, feelings, ideas, and expressions, whether they appear to put us in a good or bad place. There is no need to evaluate the sentiments, nor is there any need to consider feelings of self-loathing or self-hatred that occur as a result of them. We may just be with them. This practise of stillness, of just remaining aware—whatever we are aware of—with acceptance, offers multiple physical, emotional, and mental advantages.
Mindful Meditation Immediate Benefits
The most significant benefit of mindfulness is that it enables us to self-regulate and create resilience. For example, mindfulness can influence ruminations, which are typically associated with anxiety or depression and cause us to have recurrent unpleasant thoughts.
It also assists us in quieting those voices and focusing. It also helps us boost our working memory. It also has a positive effect on the cardiovascular system by lowering blood pressure and heart rate.
It also reduces the levels of neurotransmitters such as adrenaline, norepinephrine, and cortisol. It reduces inflammation and boosts immunity.
Mindfulness Meditation Practice for Kids
1st – Children Guided Meditation
- Close your eyes and sit or lie down comfortably. You can make yourself as comfortable as possible by using pillows or blankets.
- As you begin to relax, take a few deep, cleansing breaths.
- Pay close attention to your right foot, noting how it feels. Squeeze your right foot tightly, creating a fist with your whole right foot and all five toes. Hold the tension in place for two long breaths.
- Then, all of a sudden, let go of all tightness in your right foot.
- Relax totally and see how the tension dissipates. A tingling feeling in your foot is possible.
- Take a deep breath, then go…
- Pay attention to your left foot. The directions for the left foot are the same as for the right.
- Slowly go up and around the body, pinching one body region at a time to generate tension, followed by a contrasting sense of release and relaxation. Each section should be followed by a deep, cleansing breath. Here’s an example of a progression you may use:
- Right Foot, Left Foot
- Both feet at the same time
- Hips
- Belly
- Left Arm, Right Arm
- Shoulders
- Neck
2nd – 5 Minute Mindful Meditation for Children
This is the 5 Minute Meditation for Kids. This brief guided meditation includes deep breathing techniques, a simple visualisation, and soothing music. It can be used to relieve tension, anxiety, and concern. It may also be played before bedtime to assist your child in falling asleep quickly and peacefully. This type of meditation can also be highly beneficial and relaxing for children with ADHD. This meditation can be used at home, school, or in the classroom. It simply takes five minutes to relax and quiet the mind. This is an excellent meditation practice, courtesy of Flaxseeds & Fairytales – Guided Meditations.
3rd – The Belly Breathing Meditation for Children
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