Meditation for Children of Every Ability
Every child deserves, and needs, to feel calm.
Teaching kids meditation is one of the best ways to achieve this goal. Research studies prove that the centuries-old practice of meditation results in benefits like better immunity, improved sleep, increased positivity and less anxiety, depression and even anger. But even though every child can meditate, most don't.
Meditation is for Every Child
The reason? Meditation doesn't really seem accessible for kids with disabilities. Most meditation images show peaceful kids sitting cross-legged on a cushion, eyes closed, serene and quiet.
That doesn't actually seem possible for most kids in the real world now, does it?
But the truth is, meditation is for every child and every ability. Meditation should not be intimidating and inaccessible. Every child can learn how to meditate and in ways that feel good and work best for them.
Let's dive in and learn about meditation: who can meditate, what meditation is, where it can be done, when kids should meditate, why kids should meditate, and probably most importantly, how kids can meditate.
1. Who is Meditation for?
Meditation is for everyone and every ability. Kids from as young as two-years-old can begin to learn ways to practice meditation. Some say that kids should be able to meditate for one minute for each year of their age. While that may be a guideline, it is best to let a child determine how long they will meditate, even if it is twenty seconds. Add time when the child is ready and remember: Meditation is for every child, regardless of the ways a child learns, thinks, communicates, hears or moves.
2. What is Meditation?
Meditation has been practiced for centuries, all over the world. It is simply the practice of focusing on something to keep your mind in the present moment, for a period of time. This might mean you focus on a sound, your breath, something that you are holding, a smell or even the steps you are taking.
3. Where Can Kids Meditate?
Anywhere. Kids can meditate seated, standing, in a swing, or on a school bus. They can also meditate while laying down, in a rocking chair, or while jumping on a trampoline.
4. When Should Kids Meditate?
Anytime they want to. Some kids enjoy meditating in the morning. Some kids need calm-down time after school. For some children, meditating before bed helps them unwind and settle down for sleeping.
5. Why Should Kids Meditate?
Research proves that meditation helps kids (and adults) feel better mentally and physically. The benefits of meditation, for those who practice regularly, include, but are not limited to:
- Less anxiety
- Better sleep
- Increased immunity
- Improved focus
- Enhanced Empathy
- Less symptoms of pain and illness
When you meditate, your brain sends a message to your body to relax. This might mean decreasing your heart rate or breathing, lowering your blood pressure or relaxing rigid muscles. When physical symptoms of stress and anxiety ease, you feel better.
6. How Can Kids Meditate?
All of this seems great, but probably sounds a little bit too good to be true. You're probably wondering, how do I get MY child to sit quietly and mediate?
You don't. You find creative ways to share meditation with your child and allow them to meditate in the ways that work best for them.
What this means is that some children may meditate while sitting down on a cushion, in a bean bag chair, or in their wheelchair. Others may meditate petting their service dog, listening to a story meditation, or while sitting under a tree.
Kids can do visualization meditations, guided meditations, mini meditations, moving meditations, loving-kindness meditations, body scan meditations or meditations that involve focusing on one of their senses.
Kids might want to listen to the sound of rain on the window, hug a teddy bear scented with a few drops of vanilla or tap out a mantra on a toy drum.
There are so many ways to meditate. Try lots of different kinds of meditation with your child and you will be sure to find that many types become their favorites.
Make Meditation a Habit
In the disabilities world, with so many advances in technology, meditation is pretty low tech, and that is a good thing! Meditation can be done anytime, anywhere, and really doesn't need anything other than time allotted for its practice.
It's very easy to make meditation a part of your child's day. You might want to play a guided story meditation for them before bed. You could help them find a calming mantra or positive affirmation they can repeat while brushing their teeth. Or, if they enjoy meditating on the go, try a moving meditation or a mediation game.
Meditation helps kids feel calm and confident and gives them better mental and physical health. This makes for calmer kids, happier families and more peaceful communities. Every child deserves to feel the benefits of meditation. It brings them calm in the moment, and the skills to have a more peaceful, balanced life.
About the Author:
Janis Gioia, MAEd, is a meditation teacher, former special education teacher and the founder of Wee Meditate, a meditation platform that makes meditation accessible for and representative of all children. With forest animal characters, each with a disability, kids learn to meditate in a storybook world with a magical Dragon. Wee Meditate has membership plans for individuals/families and organizations such as schools, hospitals and clinical practices.
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