Calming meditation for kids

The Complete Guide — Calm Blog

Age isn’t a determining factor for anxiety.

In addition to the estimated 48 million adults who struggle with anxiety disorders every year, approximately 5.8 million children do as well, according to the Centers for Disease Control and Prevention.

However, children often don’t have the ability to verbalize their feelings. For parents, understanding what childhood anxiety looks like can prove to be the biggest challenge in the road to supporting little ones.

What does childhood anxiety look like?

While adults tend to ruminate on anxious thoughts, psychologist Dr. Renee DeBoard-Lucas, co-founder of Trauma Resilience Understanding & Education (TRUE) Center, said that children often show anxiety in “physical ways.”

Rather than verbalize their feelings, “really young and school-age kids are more likely to have headaches, stomachaches, trouble sleeping, and other physical concerns,” she said. “You may also see kids and teens avoiding things that may be new, challenging, or make them feel scared. ”

They may also make comments that allude to anxiety, such as:

“My friend said they can’t play. They must be mad at me.”
“I’ll never learn how to ride my bike.”
“I’m going to fail my test tomorrow.”

Other times, they may seek reassurance by asking questions like, “Are we going to be late?” “Are things going to be OK?” “Are you sure?”

It’s also important to note that in children, anxiety can manifest both alone or alongside other conditions. More than one-third of children who suffer from anxiety also have behavioral problems and about one-third also have depression, according to data from the CDC.

How can meditation help children with anxiety?

A recent study by Calm’s science team found that parents turn to meditation as a way to help their little ones relax, though most – 75% – rely on it to improve sleep.

DeBoard-Lucas said parents can broaden their kids’ usage of meditation, as the practice can “help all kids become more aware of what is happening in their bodies. ”

“Increasing awareness of their body and their emotions is a starting point for learning to regulate those emotions,” she continued. “It’s empowering for kids to learn that they can have control over what is happening in their bodies or what they do with their emotions.”

Meditation can also be useful and beneficial for children who are on the autism spectrum, DeBoard-Lucas added.

“Meditation can be a tool for managing situations that are overwhelming or overload their senses,” she said. “Including a space for meditating in the classroom can provide a way to calm down and then rejoin the group.”

How does meditation differ for children?

“Adults tend to think of a practice as something that should be quiet,” DeBoard-Lucas said. “They may be more aware of the outcomes they’re looking for through meditation – relaxation, a calmer mind, [or] increased focus. Meditation for kids is less quiet and is more active.”

Children most likely won’t sit still for long periods of time or always keep their focus. One to two minutes of continuous practice can be viewed as a big win. Practicing with your child can be a good way to further entice them into a practice, and doing it at the same time every day can help integrate it into a daily routine.

“If you have a young kid, have them teach a stuffed animal or doll how to meditate,” DeBoard-Lucas suggested. Kids like being teachers and it helps reinforce their own learning.”

How can I help my child meditate?

Practicing with your child can also be helpful for them. Get comfortable and help ground your child by reminding them that they’re trying to calm their body, DeBoard-Lucas said. Encourage them to feel their feet on the ground, and maybe ask them to close their eyes, particularly whenever they begin to disengage. Don’t hesitate to speak up if you sense that their practice is going awry – and making it fun can help, too. Saying something like, “Oops, your eyes are open! Let’s see who can close them fastest,” is one way to help them recenter, DeBoard-Lucas suggested.

And don’t get discouraged if the practice doesn’t look the way you thought it would; a child is unlikely to sit still for a long period of time – if they are able to sit still at all. “A ‘successful’ meditation practice will likely be shorter and may be more active than we typically think of in meditation for adults,” DeBoard said.

What does that mean? DeBoard-Lucas shared some additional tips for encouraging children to meditate and practice deep breathing, including asking them to:

Pretend to blow out candles
Breathe like a lion
Imagine a fantastical journey

Most importantly, DeBoard-Lucas said, have patience.

“You’re not going to see an overnight change in calming abilities,” she noted. “It’s a ‘practice’ for a reason.”

The Calm app offers guided meditations, mindfulness programs, breathing exercises, and bedtime stories that can help you unwind. Feel better, inside and out.

Meditation for Kids - Headspace

Key takeaways:

Meditation can help kids improve their overall well-being … and do better in school
Parents can introduce kids to meditation early on
Try 11 meditations for kids and families

The benefits of meditation for children

Time and time again, meditation and mindfulness at work have been proven to help adults excel in their professional lives. And while younger kids may be decades away from a career, they may already be full-time students. In a school setting, meditation can have a measurable, positive impact.

One of the most important ways meditation is able to help kids excel in the classroom is by improving their working memory capacity, one of the brain’s key executive functions for cognitive development — and a particularly important one when it comes to developing core academic skills such as literacy and mathematics.

It has also been shown to help kids develop an awareness of their own learning or thinking processes, something that’s referred to as metacognition. This is a skill that can essentially help them become better students as they gain more awareness around what learning strategies work best for them.

Meditation has even been shown to improve focus. In one 2019 study, high school students who practiced meditation were found to have a better attention span than those who did not. That’s because, over time, meditation trains the mind to be less easily distracted.

But meditation isn’t only for academic growth — just as we know it’s not only a tool for professional improvement. It’s impactful on personal growth as well. One pivotal study found that mindfulness meditation can increase feelings of calmness, relaxation, and self-acceptance at a time in life that many adolescents may need those things the most.

Meditation has also been shown to help young minds to develop a keen sense of emotional intelligence, the ability to identify and manage one's own emotions, as well as the emotions of others. And with sharpened emotional intelligence comes essential life skills such as resilience, empathy, active listening, and humility.

What age can kids start meditating?

It may seem feasible for teenagers or even pre-teens to grasp the fundamentals of meditation, but what about kids younger than that? We all know sitting quietly isn’t that easy. It isn’t easy for us as grown-ups, so think about how hard it is for kids. They’d much rather be out and about having fun and getting dirty than sitting still with their eyes closed. Just how early can we begin to introduce children to meditation?

Evidence suggests that by age 4-5, children have a fully developed awareness and understanding of one's own thought process. It’s around this same age that children also begin to understand that other people’s behavior is guided by beliefs and desires, and that these may not necessarily be the same as their own. More than being just intellectually interesting, studies are increasingly showing that kids who are taught to improve their own learning or thinking process early on are more resilient and become better learners. Considering this, age 4-5 might be a great time to begin. Or you might even try jumping into it a bit sooner if your toddler seems interested and engaged. There’s good evidence to suggest that, on average, by age 3 children will have acquired an awareness of themselves and others, and begin using verbs such as ‘think’ and ‘know.’

According to Headspace co-founder and former Buddhist monk Andy Puddicombe, we might be surprised at how well they do, even at a young age. “It’s almost as though meditation was designed for kids,” he says “They just ‘get it’ – there is this elasticity and freedom in their minds which allows them to be present in the moment and free from any external thoughts or pressures. By introducing meditation and mindfulness at an early age, not only can we build on this and help nurture their mind development, but we are also making meditation simple and accessible.”

How parents can help kids learn to meditate

When we meditate as adults, we often try to find a quiet corner of the house all to ourselves to do our daily practice. But research suggests that children’s behavior is often modeled after their parents, so why not allow our kids to watch and/or partake in meditation alongside us?

Rather than look for a hideaway, we might explain what it is we’re doing and why. Even if they struggle to sit still or they close their eyes and giggle, we’re still normalizing the practice and teaching them that meditation is a positive act that benefits our health and happiness. And that’s really the goal, isn’t it?

If the little ones don’t seem particularly interested in joining a guided meditation at first, there are plenty of other ways to ease kids into the practice. Throughout the day, parents or teachers might start to weave in short mindfulness activities for kids, such as creating a mindful bedtime ritual, eating mindfully, practicing deep breathing, or encouraging them to tune in to their senses during a family walk.

While these exercises may not all involve kids sitting still, closing their eyes, and emptying the mind, they will help them understand how to be more present. Once they become familiar with how to do that, they may have an easier time stepping into guided meditation, even if it’s just a short 1- or 5-minute practice at first.

But it’s important not to feel as though we have to force any of these techniques upon them. Some kids will naturally respond to specific approaches better than others, so make sure to have fun exploring them together.

Try 11 meditations for kids and families

Looking for easy guided meditation for kids? We created Headspace for Kids in the Headspace app to help children be healthy and happy, not just for now, but for the rest of their lives. Subscribers can access several mindfulness activities made just for children, including:

Calm – ages 3-5, 6-8,and 9-12. Teach your child the fundamentals of meditation with this simple, fun breathing exercise.
Cool Off – ages 3-5, 6-8, and 9-12. Whether it’s anger or frustration, use this exercise to help melt away any uneasy feelings.
Good Morning – ages 3-5, 6-8, and 9-12. This quick morning meditation for kids will help you and your child start the day off right.
Rest & Relax – ages 3-5, 6-8, and 9-12. In this exercise, kids learn how to recognize calmness and be less reactive.
Kindness – ages 3-5, 6-8, and 9-12. A visualization exercise that will teach your child about openness and generosity.
Appreciation – ages 3-5, 6-8, and 9-12. A visualization to help kids get in touch with a feeling of gratitude for the world around them and the people in it.
Paying Attention – ages 3-5, 6-8, and 9-12. Kids will use their imagination to practice a relaxed, precise kind of focus.
Settling Down – ages 3-5, 6-8, and 9-12. Help your child focus on a light, playful attitude towards life.
Goodnight – ages 3-5, 6-8, and 9-12. Help your little one get a good night’s rest with this relaxing mindfulness activity.
Sleep Tight – ages 3-5, 6-8, and 9-12. When it’s time for bed, use this exercise to count down to sweet dreams.
Stay Positive – ages 6-8 and 9-12. Anxious or worried feelings arise from time to time. We’re going to take a few minutes to step out of those thoughts and focus on the body.

Between school, screen time, and navigating all the emotions that accompany growing up, being a kid isn’t always easy. Familiarizing them with meditation can be a kind and gentle way to help their minds stay as calm, healthy, and happy as possible — not only during adolescence, but throughout the rest of their life.

A Parent's Guide to Helping Their Children

Today's youth experience anxiety and stress. Much more than it should. According to recent statistics published by the American Academy of Pediatrics,

Up to 30 percent of children and young adults will experience an anxiety disorder in their lifetime.

Parents and other caregivers should teach our children good stress-reducing habits and introduce them to mindfulness activities that help them grow, support mental health, develop self-control and self-esteem, and reduce anxiety.

One of the best ways to do this is through meditation. We cover everything you need to know about meditation for kids, including what the practice looks like, how to teach it, and why it works. While teaching mindfulness to children may seem like a daunting task for parents or teachers who want to improve the well-being of their children, once you understand what mindfulness and meditation practice is, everything becomes much easier.

Overview: Meditation for Kids

In some ways it is not surprising that children develop stress disorders early. We live in a sensory world. There are real threats, and the unknown can be scary. Today's children suffer from attention spans and an inability to concentrate while studying, in the classroom, or even at play.

It is tempting to think that you can protect your children from all the fears and stresses throughout their lives; the best answer is to explain how to deal with difficult times. Children's meditation can help them with this.

Establishing a solid meditation practice at an early age is a good intention for your children and for yourself as parents and educators.

Whether it's deep breathing exercises, guided meditations, sleep stories, yoga, or any other mindfulness-based intervention, there's no doubt that children of all ages will benefit from mindfulness training from an early age.

Diagnosis of anxiety and behavioral disorders in children has increased dramatically.

Now let's define what meditation is?

For both children and adults, meditation is a practice that can bring great joy and comfort to your life. Although it can be difficult to define meditation in one sentence, in general it can be said that meditation is a mind-body practice that trains mindfulness and focus.

There are many benefits to meditation. For example, it helps to improve concentration, calm frayed nerves, relieve stress, help with self-comfort, and promote happiness. All these benefits are available to both children and adults.

Can children meditate?

Yes! Although a child's meditation will not look the same as an adult's meditation, the basic foundations of the practice remain. Children, for example, may benefit from guided imagery. Their duration may be shorter. And, of course, it is very important to choose meditation for the child. Some, for example, do not tolerate sitting meditation for more than a few minutes very well. However, they are fine with meditating while walking outdoors, mental painting, telling sleep stories in a soothing voice, or even listening to audio recordings as guided meditations.

Mantra meditation can spark curiosity in older children as it requires

extra attention and patience, but can be a great option if your children are willing to dive deeper into

Why is meditation important for children?

Up to 30% of young people develop anxiety disorders.

- American Academy of Pediatrics

Children are not immune from the stresses of life. In recent years, the number of diagnosed anxiety and behavioral disorders in children has increased dramatically. These include attention deficit disorder (ADD), attention deficit/hyperactivity disorder (ADHD), and obsessive-compulsive disorder. First, it tells us a few things as our understanding of how conduct disorders manifest in children grows. Second, rates of diagnosis are rising as children are tested and diagnosed with these disorders. In other words, today's children are not necessarily more stressed than children of the past. However, it also tells us that children are more prone to anxiety and stress than we previously thought. As parents, we must be vigilant and help our children cope with stressful situations in life and instill self-care in their lives from an early age.

Can meditation help children cope with stress?

Yes. Fortunately, meditation can help calm the symptoms associated with problematic disorders. Children's meditations have the same effects as adults' practice. Even short, simple meditations for beginners can have amazing benefits. A recent study in the Journal of Positive Psychology found that just 15 minutes of meditation has the same positive impact as a full day of vacation.

Meditations for children

Guided Meditation for Children: Live or recorded guided meditation during which the instructor gives instructions for the meditation session.
Sleep Meditation: These meditations are gentler and more soothing. Often, meditations are accompanied by music, they calm the mind and prepare the body for sleep.
Mindfulness Meditation: Meditation and mindfulness just go together. Mindfulness meditation means awareness (full attention) to the present moment instead of focusing on the past or the future.

Benefits of meditation for children

Children can learn through meditation:

1.

How to breathe correctly.

Many people learn to breathe incorrectly (shallow) in childhood. Meditation can help develop proper breathing skills. Deep breathing helps focus and relax, which teens, children, and even young adults may not be aware of and express in their own way.

2. How to deal with stress and anxiety.

Meditation helps to re-adjust the mind and calm the hectic thoughts and harsh, stressful emotions.

3. Better focus.

Mindfulness meditation, in particular, can be helpful in improving concentration. This is because staying in the present requires significant attention and awareness.

4. How to calm down and regulate difficult emotions.

Children often experience strong emotions and do not know how to calm down. Meditation helps center the mind and provides a soothing cushion for difficult emotions. If your child loves music, consider downloading a meditation that includes children's music. The audio recording can be turned on before bedtime or in the morning when the child is getting ready to start their day.

5. How to sleep better.

If you want to use bedtime meditation for kids, this is a great idea. Children's bedtime meditation can help alleviate some of the problems they face while resting. Many children feel too anxious, scared, or energetic to properly prepare for bed at night. Meditation before bed is a great remedy for a wandering mind.

Teaching children guided meditation is easier than you think

There is no wrong way to teach a child to meditate. But here are some tips:

1. Start small. Even five or ten minutes of meditation is better than no meditation at all. Before the start of the school day, sit in a quiet place (perhaps even in the car when you drive the children to school) and dedicate time to meditation practice.

2. Try family meditation. Meditation can be a wonderful experience for all family members, including children. This is a great way to bond with your child and build more trust and intimacy.

If you have never meditated before, ask an instructor for a quick start session.

3. Don't worry about the details. It is natural for someone to giggle, move, or be distracted and restless in body and mind. This practice is primarily aimed at manifesting itself. They may also fall asleep.

Meditation for Children: Frequently Asked Questions

At what age should you start meditating?

You can start mindfulness meditation or short, informal meditation sessions with your children at any time. As a general rule, seated meditations are best for children six years of age and older.

How do you meditate as a family?

Here is a quick family meditation: Find a quiet place. Sit on the floor and assume a comfortable, mindful posture. Straighten your back and close your eyes slightly. Set a timer for two to five minutes. Focus on taking a deep breath: Inhale. .. and exhale... Inhale... and exhale... Inhale... and exhale... until the timer runs out. Breathing exercises are the best way to introduce children to meditation - they give them the opportunity to focus and concentrate.

Does meditation help in studies?

Yes. Meditation has been proven to help children focus better and be less distracted. It helps to improve attention during classes and while studying. Meditation can also improve memory and provide mental and physical support to children as they learn. You can even teach your kids to meditate during their lunch break or before exams and tests at school.

Can babies meditate?

While you probably won't be able to get your little one to sit up during a full meditation, you can work on focus together. Try focusing on one object (like a ball) for 30 seconds. Look at it with your child and describe everything about it (color, shape, size, texture, smell...). This is a great mindfulness meditation for toddlers.

What tools, applications and other methods can be useful for children?

Meditation is not the only holy grail for helping children deal with the stresses of the world - there are a whole range of ways to become more mindful and relax. Yoga, painting, singing, pottery, and being in nature (such as forest bathing or swimming) are fantastic tools to support child development.

For apps, check out meditation apps like Headspace, which offers a library of mind-guided programs and meditations with fun illustrations that young children might find interesting.

Resources for Anaachan Meditation

Meditation Vika

Meditation for chakras

Meditation techniques

Meditation of Body scan

Management Meditation for children

Meditation

Up to 30% of young people will suffer from anxiety disorders

Anxiety and depression in children: Find out the facts | CDC

The impact of 15 minutes of meditation versus one day of vacation

14 meditations for young children

14 playful meditations to help young children calm down and balance.

It is not natural for children to meditate. They passionately explore and experience the world around them in every possible way. Calmness, it may seem, is completely alien to them.

But even children have stress in their lives (most often because we, role models have stress, so adults really need to meditate more), and meditation can teach them not to forget to enjoy small joys and feel a moment of happiness as it is.

Meditation is not an achievement
Our society is always setting goals, but let's try to think of meditation not as a way to achieve inner peace, but rather as an opportunity to enjoy the journey and open our eyes to the beautiful world around us - and within. Just to let yourself be.

Here are 14 meditations for young children to try.

1. Third eye

Lay the child on the floor and put a small stone, glass or crystal on his forehead. Ask to think about it, imagine its color or multicolor, feel the warmth or coolness, its weight and other qualities.
The magic stone will help you to be more calm and relaxed... Breathe and let its magic slowly penetrate your body and fill you all the way to your fingertips.

If you are tired of lying down, try to take different postures without dropping the stone and without ceasing to be aware of it. You can try to stand in a half-bridge, make a "birch" or throw your legs over your head.

2. Stop and listen

For this game, you will need a Tibetan singing bowl or a bell that lasts long enough. Let the children move freely around the room, but as soon as the bowl or bell sounds, they should stop, freeze and close their eyes. Let them listen to the sound very carefully, and only when it finally dries up, they begin to move again.

3. Silent bell

Sit in a tight circle with the children and blow a bell (or several) around. Let each child ring the bell if they want and listen to the sound. Then try to pass the bell so that it doesn't ring. Show the children how to do this very gently and quietly. This magically calms the children and prepares them for relaxation. You can do it together, passing each other.

Children are children, so you may have to repeat the game several times before they realize that it is not necessary to call. If the game becomes too easy, pass the bell to someone who is sitting further from you - for this you will need to get up and approach, still not breaking the silence.

4. Pass the fire

The same exercise can be done with a candle and move smoothly and slowly. So that the flame does not go out.

5. Bell circle

Sit in a circle and close your eyes. Have one child hold the bell and walk slowly around the outside of the circle without ringing. Then, going up to someone he chooses, he softly rings over his ear, gives the bell and sits down in his place.

The game continues like this for several minutes, until you allow the children to open their eyes and see that everyone has changed places, but the circle remains intact.

And silently walking around, and sitting quietly in a circle, waiting for a bell over your ear, is very concentrating and calms children.

6. Zoo-paradise

A good children's game to try and memorize the poses of all kinds of animals. It brings calmness, love of silence and self-control. For her, you will also need a Tibetan bowl or a long-sounding bell.
Designate a yogic animal, or have the children take turns choosing one, and have them move around the room imitating the movements and sounds of that animal. When children hear a sound, they should freeze in this animal pose and remain motionless until the bowl stops singing.

7. How quiet

In this game, children need to stay motionless for an unusually long time. Which is very good for the ability to listen and concentrate. You will need a Tibetan singing bowl and blindfolds.
Ask the children to lie on the floor with their arms at their sides and cover their eyes (or turn off the lights). Tell them that the bowl will sing and they should listen very carefully. When the bowl stops, they will need to carefully place their hands on their stomachs. When everyone has done this, the bowl will sing again, and after stopping, they will again need to stretch their arms. What a peaceful and quiet class of children you have! Until they run away, of course.

8. Sleeping elves and fairies

Put on relaxing music and arm yourself with fairy dust. Have all children rest in Child's Pose (knees under, relaxed arms extended along the body to the feet). Each of them is a fairy or an elf. Walk around and lightly touch their backs with your fingertips, coating them with magical fairy dust. She will give them the magical power to stay as still as possible. Who will last longer?

9. Calm water

Everyone lies on the floor motionless. If someone moves, he will have to step aside. In this game, we are not just saying “do not move”, but rather we are inviting you to get involved in motionless lying - this will be more spiritual.

10. I see beauty

Walk around the classroom, around the room, down the street, or in the park. Let the children stop when they themselves feel right and look around for beauty:

Look for beauty in front of you and say softly, "I see beauty in front of me."
Look back, find something beautiful, and quietly say, "I see beauty behind you."

Continue like this - right, left, up and down.

11. Walking across the sky

This meditation game is safer to do in pairs outside. Let one of the children hold a small mirror under his eyes, turned up to the sky, and the second one leads him. When you walk with a mirror to your eyes, it really looks like you are walking on clouds: you have a completely different perspective and your eyes open to a whole new world.

12. Breath of the ocean

Sit up straight or lie down. Close your ears so that nothing can be heard outside. Now breathe deeply and listen carefully. You will hear the sound of the ocean in your breath.

Listen to the waves come and go and let yourself relax completely.

13. Find a center

Can be done sitting or lying down. Lean a little to the right, a little to the left, back and forth until you find your center, a position where you feel balanced. Now close your eyes and imagine this center extending from the soles of your feet up your spine to the top of your head. Breathe into this center and see what happens.

14. Buddha board

This is a special board on which you can draw or write with water.