Mediating with your kids
When I was guiding mommy and me classes for babies ages 0-1, I noticed that the babies always dropped into a deep sleep by the end of the yoga class. Why? Children are very responsive to our energy.
Thus, when I was struggling with my toddlers tantrums, I simply started to meditate with her in the room. I told my daughter, “mommy needs a moment”, and I would close my eyes, take a deep breath, and rest in awareness.
She instantly asked what I was doing and when I explained that I was experiencing some “big feelings” and I needed time to “sort out my thoughts” she asked if she could join too! The “leading by example” advice we hear all the time turned out to be true for this particular practice.
Here are some tips if you are getting started on your meditation journey (with your kids) and how to keep them engaged throughout the practice.
Set the space - this is particularly true if you have “movers” in the room or kids who can crawl and walk around. Set up a safe space inside of your home that is designated for yoga or meditation. We have a huge yoga mat in one of our rooms with some toddler and baby friendly toys that are not breakable. All outlets are covered. There are extra pillows and blankets if they want to get cozy in their meditation. There are even some books they can read if they choose not to meditate but want to stay in the “quiet space”.
Play music - music is really great and works for kids. You may play calming music or you may choose to play a guided meditation. Either way, you set the mood and encourage participation by signaling to your kids, now is the time to meditate.
Focus on the breath - you may want to teach them some basic breathing techniques such as belly breathing. During this breath, you inhale into your belly so it expands like a balloon, and pull that inhale all the way up to your throat, as you exhale deflate completely and try to find empty. This shifts the nervous system into a state of rest and relaxation and helps them to focus on their physical sensations (which are always happening in the present moment). You can also choose “bubble or candle” breath. In this breathing technique you inhale through the nose and exhale out through the mouth but with your lips in an “o” as though you are blowing out a candle or blowing bubbles into the room. This breath helps to calm anxiety and nervousness. Another breath I love to do with kids is lion's breath. Inhale through your nose and on the exhale open your mouth, stick out your tongue (like a lion), and make an audible sigh out. It feels silly but kids LOVE it. It helps to release heat and anger. So if your little one is about to throw a fit, try this!
Use props and tools - in our meditation space we also have tools such as crystals, essential oils and singing bowls. These are helpful tools you can use to keep your little ones engaged and interested in mindfulness. While they may not be sitting in a meditative stance, they are interacting with their senses and becoming aware of how the outside environment impacts their inner world. You may have them smell an essential oil and tell you how it makes them feel, if it brings up any memories, or if they like/dislike it. You may have them play the singing bowl, which teaches them about music, vibration, and how to tune your chakras, or energy centers. You may teach them about crystals and what they mean, asking them to hold a crystal that calls to them during a meditation. My daughter loves crystals. For her, those work. Find out what works for your kids and fill your meditation space with items they love. This will encourage them to come back time and time again. I even find my daughter organizing her crystals when we are not in the room!
Focus on the senses - the senses connect us to the present moment - sound, sight, touch, smell and taste. You can ask them what they are hearing, seeing, feeling, smelling and tasting at any point in time throughout the day and it helps them to become aware of their physical sensations. The better we are able to identify what we are experiencing moment to moment, the more present we will become with our thoughts and feelings. When we are present with our senses, we can identify how we are feeling, based on what we are thinking, which will inform us of how to move forward. You can help guide them through that process as a parent.
Last, the chakras - my go to! I love them so much because they touch on all of these elements. Each chakra has a color. You can guide your kids through a chakra meditation by learning which chakra corresponds to each color. And, to keep it simple, follow the rainbow. Red or root chakra (base of the spine), Orange for sacral chakra (hips), Yellow for solar plexus (naval center), Green for heart (chest), Blue for throat (neck), Indigo for third eye (space between eyebrows), and White or Violet for crown (space above the head). Bring your awareness to these various parts of the body, name their color, and watch as your and their energy LIFTS. You can also focus on the bija mantras (lam, vam, ram, yam, ham, om, om) and repeat them over and over again which babies, in particular love.
There are so many ways to meditate so I encourage you not to give up. My daughter and I meditated together often when she was a baby, she lost interest for two years, and now she is into it again. Kids, like us, move through phases and it is our work as parents to support them through those. It is also our responsibility to take care of our wellbeing so we can be the best, most present, parents we can be. Meditation can help us with that.
My last tip is BACK. Breathe And Choose Kindness. When in doubt, close your eyes, breathe, and choose kindness. When you feel triggered or need a break, take a moment to choose your highest self, because it is always there for you. You got this.
Sending you so much love on your journey.
Ali
