You’re likely acquainted with terms like meditation and mindfulness, but did you realize that these practices can benefit your little one as well? We recently spoke with Julia Karnacz, a Yoga Teacher, to delve deeper into this topic.

What exactly is meditation?

Meditation, also known as mindfulness, involves quieting the mind, directing attention to the breath, and embracing full presence in the current moment; it’s akin to observing passing thoughts like clouds in the sky.

At what age can children start meditating?

Children as young as three or four can begin with short meditation sessions. It’s often advantageous if the adults in their lives also practice meditation, as children can learn by example. Simply dedicating quiet moments to focus on the breath serves as an excellent starting point. Whether their eyes are open or closed, providing a soft object like a candle to gaze at or observing nature’s wonders, such as a distant tree or a flower, can initiate the practice. Young children might enjoy watching a sand timer, fostering focus and stillness.

How do I introduce meditation to my child?

Typically, we initiate with the breath. Children can start by noticing the physical sensations of breathing through their nostrils. For very young children, lying down with a soft toy on their abdomen and observing its rise and fall with each deep breath is effective. Once comfortable with this practice, we introduce the concept of thoughts as passing clouds against a calming blue sky, encouraging children to watch their thoughts without getting entangled in them. Keeping the focus on breathing helps with this process. It’s important to reassure children that wandering thoughts are natural, and gently guiding them back to the present moment suffices. While it may seem challenging, meditation is simpler than expected.

What are the benefits of meditation for children?

Regular meditation, or mindfulness, serves as a valuable tool for teaching self-regulation, providing children with techniques to calm themselves by observing their breath. Advanced practices like yogic breathing (pranayama) can be explored further, with various child-friendly breathing exercises. Consistent meditation reduces stress, anxiety, and promotes better sleep.

How can I help my child get started with meditation?

It’s highly recommended to start meditating together and incorporate it into your routine. Establishing a dedicated space, preferably quiet and undisturbed, is beneficial. Using cushions and blankets to create a comfortable setting, sitting together, and placing hands on the abdomen to initiate focus on the breath can enhance the experience. Guide your child through noticing their breath, gradually shifting attention from the nostrils to the belly and eventually to the sound of the breath. If your child prefers to keep their eyes open, explain soft gazing as gentle observation rather than intense staring. Importantly, avoid pressuring your child during the practice. Some days may yield only brief sessions, while others may be longer. Consistency and understanding will naturally develop over time, enhancing both the child’s ability to sit still and their mindfulness.

Tips for meditating with toddlers

• Establish moments of “just being” together.
• Explore tranquility outdoors away from stimuli.
• Engage in activities like cloud watching and gentle blowing exercises.
• Encourage curiosity in nature’s wonders.
• Baby Yoga serves as an excellent introduction to calm time for infants.

Tips for meditating with pre-schoolers

• Create a quiet and cozy environment with cushions and blankets.
• Initiate by focusing on the breath.
• Practice together, setting a regular time for stillness.
• Avoid setting expectations on time or focus.
• Incorporate playful activities like blowing feathers and bubbles.
• Take mindful walks, engaging each sense individually.
• Collect items during walks to group them by sensory experience.

Meditation apps for kids

Headspace: Offers simple and fun breathing exercises to teach meditation fundamentals.

Smiling Mind: Features a free mindfulness meditation app with a Kids & Youth program tailored for ages 3-18.

Breathe, Think, Do With Sesame: A research-based app designed to help children learn problem-solving strategies through the “Breathe, Think, Do” technique with Sesame Street characters.