… breathe in and as you breathe out send peace to all the people you know…
“If every 8 year old in the world is taught meditation, we will eliminate violence from the world within one generation.” ~ Dalai Lama
Research has shown that meditation is an effective tool which improves concentration and memory, and reduces stress, anxiety and depression. To give children the tool of breathwork and meditation, is to give them a gift that they can carry with them throughout their lives. A gift in how to cleanse their bodies, how to settle their emotions, how to quiet the mind and connect with the part of themselves that is peaceful and silent.
Here are a few examples of breathing exercises and guided meditations you can use with children:
BUMBLEBEE BREATH
With your index fingers blocking your ears, breathe in the nose and as you breathe out, make a humming sound. Repeat 3 to 5 times.
CAKE AND CANDLES BREATH
Deep breath IN through the NOSE, steady breathe OUT through the MOUTH as if blowing out candles on a giant cake.
QUIET BREATH
Teacher can instruct children to think of a colour, an affirmation, goals for the day, a person they love or thinks needs love, etc. while quietly breathing with heads on the table.
WOOD CHOPPER
Standing tall with legs hip distance, raise arms above head and clasp hands together as you breathe in through nose. Then as you exhale say “HA” to “chop” wood and bring your clasped hands down between your legs.
LISTENING MEDITATION
This is a lovely practice to do in the garden with your child, or a small group. Sitting comfortably, ask everyone to close their eyes for one minute and to listen for as many different sounds as they can hear. (Minute passes)
Slowly open your eyes and without talking, write down all the sounds you heard. Then you can each share your list and repeat the exercise listening out for the extra sounds you didn’t hear the first time. (If your child is not yet writing, you can just memorise the sounds and share with each other afterwards.)
SHINING STAR MEDITATION:
Place hands on your thighs, open facing the sky. Close your eyes. Take a deep breathe in (pause for 3 secs) and breathe out (repeat).
Imagine a bright shining star (pause 3 secs). It is very beautiful (pause). The light from the star is shining on you now. Feel the light of the star shining on your body (pause 3 secs).
The light of the star is shining on your feet and legs (pause 3 secs). Feel the light filling up your feet and legs. Take a deep breath in (pause) and breathe out.
The light of the star is shining on your tummy, chest and heart (pause 3 secs). Feel the light filling up your tummy, chest and heart. Take a deep breath in (pause) and breathe out.
The light of the star is shining on your hands, arms and shoulders (pause 3 secs). Feel the light filling up your hands, arms and shoulders. Take a deep breath in (pause) and breathe out.
The light of the star is shining on your neck, face, and head (pause 3 secs). Feel the light filling up your neck, face and head. Take a deep breath in (pause) and breathe out.
Now take a deep full breath in and as you breathe out send peace to your whole body. (pause) Feel the peace inside and all around you right now. (pause 5 secs).
Then take another deep full breathe in and as you breathe out send peace to all the people you know (pause). Imagine all the people in the world filled with this peace. (pause 5 secs).
Once again take a deep full breathe in and as you breathe out, send peace to our beautiful Earth (pause). Imagine Mother Earth is covered with light and peace. (pause 5 secs)
The Earth is now filled with peace, all the people in the world are filled with peace and our own bodies and minds are also filled with peace.
Feeling very still and relaxed, slowly start to become aware of the sounds around you. Become aware of your body sitting on the chair/floor. Wiggle your fingers and toes. Take a deep breath in (pause) and breathe out. And slowly start to open your eyes.
This is part of the “Seed Pack – Resources for facilitating holistic education and working” – a free guide offered by Earthchild, to support others in their journey connecting children to themselves, others and the environment. Support our work with Earth Children from under-resourced communities by donating.