By Pam Melyan-Bratton | Contributor
In an era filled with schoolwork, social obligations, home responsibilities, and distractions like video games, children’s minds are continuously buzzing. How can we assist them in finding serenity amidst this chaos? According to April Linson, a breathwork healing facilitator and certified yoga instructor, “In a world where many things vie for our attention, the necessity of meditation has never been greater.”
Children can begin to experience the advantages of meditation and mindfulness from an early age. With over eight years of teaching and practicing meditation, Linson notes that kids inherently resonate with the vibrational landscapes of their environment, absorbing “the natural rhythms of nature and the emotional energies of their caregivers and peers.” Utilizing meditation can help children tune into their emotions and effectively manage their energy levels.
“With mindfulness practices, staying in the present is the most important piece, not worrying what happened before or what’s to possibly come.”
Start Simple
Linson recommends beginning with a meditation session lasting between 5 to 10 minutes. Establishing a routine can be beneficial when introducing children to mindfulness practices at an early age. “Repetition is crucial for learning and developing new habits. Start with five to ten minutes and gradually extend the duration as the child becomes more accustomed to the practice,” she suggests.
Mary N. Budd, MA, a school counselor, also emphasizes the importance of simplicity when guiding her students through mindfulness exercises. “For middle schoolers, I focus on a straightforward mindfulness approach, centered around compassion, self-care, and an awareness of breathing,” she explains.
Wiggle Worms
According to Linson, it’s vital to help children expend some energy before meditation. “Children are naturally curious and easily distracted, so it’s beneficial to engage them in a brief energetic activity, like freeze dance, before they are expected to sit still,” she advises. “Introducing movement before meditation can ease the transition into stillness, and keeping the sessions brief and uncomplicated lays a groundwork for longer practices in the future.”
Mindfulness Methods
Budd employs mindful breathing exercises in her sessions, guiding students to focus solely on their breath for one minute. “I explain that this task can be challenging, and if their minds start to drift, they should gently redirect their attention back to their breathing. Once the minute is up, I remind them that it was simply a moment to pause and be present,” she shares.
She connects with students in both group and individual settings. Budd runs a Lunch Bunch program at her school, starting sessions with a Body Scan activity. “This helps students tune into their physical sensations and emotions. I encourage them to release any unpleasant feelings during their exhale and welcome positive sensations with their inhale. This exercise sets an inviting tone for our time together and for their interactions with others and themselves,” Budd elaborates.
Linson uses two types of meditation with younger children. The walking meditation allows them to move while meditating. She encourages them to go barefoot “to foster awareness and connection to the earth and their physical foundation.”
During the walk, children can select a personal affirmation like “I am strong” or “I am present,” repeating it either aloud or internally. “We initiate the walking meditation by concentrating on our feet. We begin with the first step by bending one knee and lifting the foot completely off the ground. Then we mindfully place the heel down first, followed by the middle of the foot and then the toes. At this point, we utter the affirmation and proceed with the other foot, replicating the same movements,” Linson explains. This can continue for a few minutes, or as long as the child’s attention allows.
Linson also introduces breathwork meditation to children, regardless of age. “I guide the child to close their eyes, placing one hand on their belly and the other on their heart,” she describes. She then has them listen and identify sounds around them. “Next, I instruct them to take a deep breath in and notice the sound of their breathing. I encourage them to perceive their heartbeat as well. We trace the breath through the nostrils, following the air’s journey down the back of the nose, filling the belly, ribcage, and chest, and then back out,” Linson adds.
Calm, Cool and Collected
As students prepare to leave Budd’s office, she encourages them to imagine they have a tool belt filled with new techniques they can utilize after their session. “With mindfulness practices, remaining in the moment is essential, without worrying about the past or what lies ahead,” she emphasizes.
