Meditation For Kids- Techniques, Tips & Benefits

4 mins read

Meditation For Kids- Techniques, Tips & Benefits

Studies show that kids in this generation are more stressed than before. The reason being the presence of abundant technology around them that stimulates their senses- mobile phones, gaming and computers etc. Also because of the Covid pandemic, children are more under stress and anxiety and many experts have put out their advice on it. You can read how to cope with stress in one of our blogs on children’s mental health after the pandemic. Practising mindfulness was one of the solutions. Meditation is found to be effective and helpful for children who are going through mental health issues. Teaching your kids to take care of their minds is as important as teaching them to look after their bodies. 

Since ancient times, meditation has been practised and found to be beneficial for body, mind, health, and overall well-being. Meditation is used for calming the mind, body and spirit and gives a lot of benefits. Mindfulness meditation especially helps in the prevention of diseases and treatment. Mindfulness meditation is about paying attention to what is happening in the present moment.

Benefits of Meditation for Kids 

1) Physical Benefits

The main physical benefit is that it calms the nervous system and decreases stress hormones and boosts sound sleep which is very much required for body recovery. Studies have shown benefits for gastrointestinal symptoms, obesity, headaches etc. and improvement of body immunity as well.

2) Psychological Benefits 

Meditation will help children focus on things they do. Their memory will also improve and lead to better performance at school. Studies have shown benefits for attention deficit hyperactivity disorder (ADHD), anxiety, depression, behaviour problems and eating disorders. 

3) Emotional Benefits

They will be more balanced emotionally and overall have a positive outlook towards their life. They will tend to be aware of their surroundings and appreciate them more. They will be more caring and appreciative of people or things around them. It will lead to high emotional intelligence (EQ) and help them reduce their stress and anxiety, help them communicate better, empathise with others and overcome life challenges.

Meditation techniques for kids.

1)The Balloon Technique

This is a breathing technique that will be helpful for releasing stress. Make your kids imagine a balloon inside their tummy and ask them to inhale deeply and fill the imagined balloon. Make them hold their breath for three counts and then exhale through the nose slowly. To make it more interesting and help visualise better for younger children, make hand movements as if the balloon is expanding and a hissing sound as they exhale.

2)Candle Gazing Technique

Place a lit candle and ask your child to gaze at the flame and focus. Tell them to count the number of times the flame flickers. In yogic practice, it’s called trataka which means, "healing and cleansing the eyes”. For younger kids, you can use the battery operated fake candles. They can be fidgety too, so reward them for sitting long hours.

3) Connecting with Nature

Connecting with nature can calm and soothe your kids’ minds and give positivity. Take them for a walk in the woods or parks, let them listen to chirping birds, touch the bark of the trees, smell flowers. They will find beauty and appreciate nature. Gardening and planting will also help them connect with nature as they feel the soil between their fingers and instil with the idea of caring and nurturing the plants.

4) Recite Chants or Mantras

Chanting helps decrease stress and depressive symptoms and give you a positive mood and help you focus. Chants or mantras are words or sounds that are recited over and over to build concentration. While doing yoga we make the “om” sound and if chanted correctly, it gives the same vibrational frequency for everything throughout the universe. Bhuddist chanting is also quite popular. Just teach your kids to sit in a quiet place and teach them to say those chanting words or sounds.

5) Light Bath Meditation

This meditation is mainly for older kids, teenagers who are tensed and exhausted with their daily tasks and having negative feelings. Make your kids sit straight or lie on their backs in a comfortable way. First, make your kids imagine a drain being clogged and flushed down by pouring water. Make them imagine that light-bath is just the same, a high-frequency light poured through the body and cleansing it. Let the light travel and stay in the mind for a while and then move it to the other parts of the body.

Tips 

  • Don’t push around your kids to do the meditation, keep it light. Give them some time and make them do it when they feel like doing it.
  • Make it more fun by letting them choose themes they are interested in.
  • Make it short and effective so that they don’t get bored out of it.
  • You can tell them about the benefits of meditation and make them more interested.
  • Timing of practice according to age.
    • Toddlers and preschoolers- a few minutes per day
    • Elementary- school-aged kids- 3-10 minutes twice per day
    • Teens and adults: 5-20 minutes (or more) twice per day

It may take some time to make them get used to it but eventually, they will make it. Make it a gradual process. 


Related Articles

10 Best personality development techniques for children
Every person has their own personality. Personality is defined as...
4 mins read
Meditation For Kids- Techniques, Tips & Benefits
Studies show that kids in this generation are more stressed...
4 mins read
Pregnant women in India can now get Covid vaccination
The Health Ministry has accepted NTAGI’s recommendations and pregnant women...
5 mins read
Ananta Goyal on blogging tips & tricks
On our Meet the Mom podcast, Neha Sood, Brand Head...
7 mins read
Impact of Covid-19 on children’s mental health
Covid-19 pandemic has affected all of us in various ways,...
7 mins read
Covid-19 Vaccination and Women
Even after the nightmare caused by the Covid-19 2nd wave...
4 mins read
How Can I Help My Colicky Baby Sleep?
Does your newborn baby start crying incessantly to go on...
3 mins read
How To Sleep Train Your Baby?
The arrival of a baby is inarguably the best event...
4 mins read
A Baby Sleep Consultant’s Guide to helping your newborn sleep
Quite evidently, having a baby is as daunting as joyous...
4 mins read
Freedom from Mom-Guilt
If you are a mom, there is a 100% chance...
4 mins read
Breakfast Recipes for Toddlers
5 Fun Breakfast Recipes for Toddlers and their Health Benefits...
4 mins read
Art, Colours and Children!
Have you noticed how children’s classrooms, reading books, hospital wings,...
4 mins read
Everything you need to know about breastfeeding
First Golden Hour A newborn has an innate ability to...
4 mins read
5 Tasty And Nutritious Lunch Box Recipes For Kids
Is making your kids eat healthy food a struggle? It’s...
4 mins read
Newborn Sleep Cycle
For new parents handling and understanding the needs of baby...
4 mins read
Safe co sleeping with newborn
When your young child comes, they are so precious. You...
3 min read
How to Get Kids to be More Physically Active and Healthy during this Pandemic?
COVID-19 had made it challenging for parents to balance work...
4 mins read
Baby Massage Oils: Some to Use, Which to Skip?
Whenever anybody asks me about baby massage, the first thing...
5 mins read
Baby Massage 101: The Why, When, and How?
Having a baby is one of the best feelings in...
5 mins read
The Best Parenting Quotes for the New-Generation Parents
Parenting is a no mean task by any measure. It...
4 mins read
25 Pregnancy Quotes that Sum it All Up!
For most of us, pregnancy is a result of constant...
4 mins read
Parenting resolutions for 2021
Parenting, as all other parents would agree, is no cakewalk....
5 mins read
How to swaddle a baby in a correct way
Swaddling is a technique of wrapping a baby with a...
3 mins read
Bathing Babies: Everything You Must Know
Babies don’t come with manuals, but if they did, I...
4 mins read
Your Pregnancy Week-by-Week Guide
When you are pregnant for the first time, you have...
7 mins read
Pregnancy Photoshoot – Capture Your Pregnancy in Pictures
Pregnancy photoshoot is a lovely way to capture the time...
4 min read
Pregnancy Foods to Avoid
Several women, who have been there, would agree that while...
4 mins read
Here’s Every Reason Why you Must Breastfeed your Baby
Breastfeeding is a perfectly natural process but deciding whether you...
6 mins read
Is Your Baby Teething? Here are the signs to look out for
Teething is an important milestone for your baby. When you...
4 mins read
What are the benefits of feeding pillow and how to use it ?
We all desire and look for comfort and ease while...
4 mins read
Breastfeeding Techniques for New Moms and those to be
We’re happy about being new parents, exuberant about bringing a...
5 mins read
Maternity Leave in India: What all can you do?
A woman grows up in the true sense when she...
6 mins read
How to choose the correct bottles & nipples for your baby
Breastfeeding is not just about providing food to your baby...
3 mins read
What are Your Zodiac Sign Personality Traits As A Parent?
Contributed by: Resham Kamboj. She’s a certified tarot reader and...
8 mins read
Will Covid-19 3rd wave affect children more in India?
There has been news about the possibility of the 3rd...
7 mins read
Pregnancy During Covid-19- Tips For Staying Safe
You are pregnant, you are unsure of how to deal...
5 mins 42 secs read
Books for new siblings
 We know how difficult it can be to prepare for...
1 mins read
List of items you need to buy for your newborn
A new life-changing journey begins as you welcome your little...
8 mins read
20 Perfect newborn baby gift ideas
Are you looking for newborn baby gifts? You sure have...
5 mins read
Back to school supplies checklist for your child
Schools are opening soon and it’s already time to prep...
3 mins read
30 Awesome Gifting Ideas For A Baby Shower
Looking for gifting ideas for a baby shower celebration? You...
5 mins read
How to Choose the Correct Size Blanket for your Baby
Expecting a child is exciting but it also comes with...
5 mins read
A Letter To My Baby On My First Mother’s Day
My sweet child, As I write this first letter for...
2 mins read
The Ultimate Bucket List Of Family Activities At Home
For most of us, the idea of a bucket list...
3 mins read
Baby it's YOU! Tips to bond with your Newborn Baby
Babies! Aren’t they THE BEST? (Rhetoric much, yes!)  The sweet,...
6 mins read
Dr Ishi Khosla answers 19 FAQs on pre and post pregnancy nutrition.
Pregnancy brings along with itself a stream of emotions; emotions...
7 mins read
Toddler Nutritional Needs
We all know the importance of nutrition and a good,...
8 mins read
Moms, How Well Are You Dating the Father of Your Child?
In a new initiative by Rabitat ‘Meet the Mom,’ we...
7 mins read
How Important Being A Happy Mother Is!
In a new initiative by Rabitat ‘Meet the Mom,’ we...
10 mins read
Immunity - A Mother’s Biggest Concern
In a new initiative by Rabitat ‘Meet the Mom,’ we...
8 mins read