A comprehensive guide to how to teach children to meditate

In today’s fast-paced, digitally driven world, it’s more important than ever that children are supported by slowing and honing their attention. Mindfulness and meditation are powerful tools for fostering being and happiness, allowing children to benefit from these practices just like adults.

That being said, teaching children’s meditation requires a unique approach compared to teaching adults. This comprehensive guide on how to teach children meditation shares benefits, strategies and child-friendly considerations to do when teaching young people. Focus on mindfulness meditation.

May this guide help children develop greater care and curiosity towards themselves and the experiences of the world as a whole.

Mindfulness meditation is a practice of maintaining a non-judgmental awareness of this and what exists now. However, this definition can be flattered to a child’s ears. Children of different ages, developmental abilities, and maturity levels may resonate in different words, but here are some ways to explain meditation on a child:

When describing the concept of meditation on a child, it should be concrete and accessible. Therefore, it is important to embody the explanation with examples and experience. For example, you can lie on your child’s back, place your hands on your belly, and see if you can count three breaths as your anger rises and falls. Alternatively, you can set the timer for 1 minute and listen to the birds until the timer sounds. Explain that these are a little moment in mindfulness meditation

It helps to make meditation a fun experience for children. It should not be a chore or task we have to do. By honing a child’s innate curiosity and wonder, we can make meditation a process of energizing exploration.

As with adults, research has studied that child meditation has many potential benefits. Some of the things we learn through research and case studies suggest:

It is important to recognize that individual outcomes differ. All children experience different meditation. Plus, the outcome takes time and patience is important. Consistency helps profits to unfold, but it is also important to be flexible and respond to the needs and experiences of a child. Mindfulness and meditation should not be considered a one-size-fits-all solution.

Furthermore, mindfulness and meditation should not be considered an alternative to medical or psychological interventions, where necessary. In the event of serious mental health concerns or medical conditions, it is essential to consult a healthcare professional about appropriate guidance and support tailored to the child’s specific needs. Meditation should not delay seeking treatment when it is necessary.

Children of all ages beginning in early childhood can of course learn to “meditate” in an age- and developmentally appropriate way. At younger ages, “meditation” may seem like “mindful exploration.” Here you can be flexible in how you define meditation.

For example, younger children may do their best with very short, intensive practices (i.e., feeling their stomachs rise and fall after just a few breaths) or sensations (i.e., observing nature and listening to calming music).

It is also worth noting that developmental needs and maturity are more important than age when determining when and how a child is ready to meditate. Each child is unique and it is important to tailor it to suit their individual needs and preparation.

For further guidance on how to teach children meditation based on their age, consider this breakdown of age-appropriate methods. Remember that your child may need something a little different to what is suggested below. Use intuition as a guide. You know your child best.

For the youngest children, meditation is more about mindful exploration than formal sitting practice. Once your child is ready, you can teach them “Teddy Bear Breathing” – rest their backs with a teddy bear in their belly, watching the bear move with each breath. They can also help them explore sensory experiences, such as noticing the colours they see and listening quietly to the sounds of nature.

As children grow up from early childhood, they may introduce a more formal type of meditation. This could be a sitting mindful breathing exercise (starting just 1-2 minutes) or walking meditation (helping you notice the sensations of your feet as you walk). You can also share your slow snacks to showcase your mindful meals.

As children age and transition into teenagers, they may be prepared for longer meditation practices and more mature mindfulness-related practices such as self-compassion. Preparation for longer, more mature practices is influenced (in part) by the amount of meditation experience they already have. If they have never meditated before, it can be helpful to start with the basics, like mindful breathing or body scans. Supporting them is also a useful habit for teenagers to be more mindful and considerate about their emotions.

When introducing mindfulness and meditation to children of all ages, it is important to always embody your own embodiment of curiosity, care and compassion. Mindfulness modeling is a often overlooked aspect of teaching children to meditate. How you share mindfulness is just as important (if not more) as what you share.

Breathing is a common starting point for meditation and is a great place for children to learn to lock their attention. Mindful breathing is long and does not need to be drawn out. It’s as easy as counting 3-5 breaths. Even a slow, deep breath for just one minute can reduce stress in a child’s body.

Mindfulness and meditation need not be formal and serious. For children, making these practices creative and engaging is a great idea. Consider taking a mindful walk, exploring mindful movements, or doing mindful crafting. For example, creating a thank you jar is a fun way to help your child raise awareness of all the blessings of life.

You don’t need to resort to formal meditation moments to enhance your child’s mindfulness. Brings mindfulness to everyday activities. For example, pay attention to the food they eat, spread their consciousness as they walk through nature, and beware of the blessings of the day before going to bed.

Meditation does not have to occur in any particular place. However, children may feel motivated to practice meditation if they have a dedicated and personalized space. Help set up a cozy corner in your home for quiet meditation time. Choose your own meditation cushion or chair to allow other support items to be added to the space.

You don’t need to teach your child to meditate everything yourself. There are many online resources and meditation apps for kids that can support you. Some are free and some require payment or membership. Consider the following as potential support resources:

As mentioned before, embodying your own mindfulness is important as a parent or caregiver. Children are known to imitate and reflect others, so you will teach them a lot through the very methods of your being. Think about what mindful qualities you want your child to develop, then consider ways to deepen your own embodiedness of these qualities.

Move through this process of teaching children meditation with patience, flexibility and curiosity. Put your expectations aside and stay open about how things unfold. If something isn’t working, try something different. Please note that frustration, indifference and difficult feelings can arise. There is a tendency to everything with attention and adaptability.

Teaching children to practice mindfulness and meditation is not a one-size-fits-all approach. It requires creativity, flexibility, openness and care. Whether you are a teacher, parent, or caregiver, this guide on how to teach your children to meditate is a starting point for sharing these supportive skills with our younger skills.

Be patient, listen and don’t forget to lead in the embodiment of your own mindfulness. May these resources and your teachings help you build a more mindful world. May they help us raise our children with greater compassion, resilience and presence for all our benefits.