Meditation nourishes a child’s mind, body and spirit while encouraging inner stillness. It lights the path to their inner resources and enhances their creativity and problem-solving skills along the way.

Regular meditation also strengthens a child’s self esteem, heightens their sense of wellbeing and opens the door to a new way of thinking that helps them retain the innocent joy at being alive with which they were born. Perhaps the greatest gift meditation brings children is the ultimate realisation of a secure haven within themselves — a safe, peaceful inner zone where their own truth dwells.   

Sadly, the demands of a busy society can rob children of their sense of wonder and mystery at an early age. Frequently, it is replaced by a preoccupation with finances, appearances, other people’s opinions, religious dictates and other societal dictums considered important to survival.

As can be seen from too many of our young people choosing suicide over life, sacrificing our children’s rich, inner lives for a rationalistic, adult focus on the outer world, however, does not guarantee personal survival. But meditation is a delightful way to anchor a child in Spirit, so when things get tough they have a solid base to turn to.

Which system of meditation?

There are almost as many systems of meditation as there are people to meditate. Every experienced meditator has a preferred method. These range from quietly focusing on one’s breath to lengthy contemplation of deep, spiritual concepts.

Regardless of the process, however, every system has one intended goal — to achieve a stillness of mind that allows for inner reflection. This is meditation in its simplest form, and ‘simple’ is the key word when teaching children to meditate.

A perusal of many books on the subject of meditation can leave even adults floundering in a quagmire of esoteric jargon. Wading through pages of information about etheric webs, chakras, pranayama, koans, kundalini and other topics children can’t even pronounce let alone comprehend, is not a fun way for kids to learn meditation. If it isn’t fun, they won’t do it.

Children don’t need technical details about brain hemispheres, subtle bodies and energy flow. It is enough for a child to be introduced to meditation as a ‘silent, magical journey’ for them to eagerly embrace the experience; more so if their parents already meditate regularly.

Concentration

Good concentration is integral to meditation. If your thoughts can be tamed and your mind held in single-pointed concentration for a length of time (even a few minutes often suffices) the still mind fills with knowledge and wisdom from deep within the meditator’s own being. It creates a sense of perfect union with Spirit.

A simple way to help your child increase concentration is to stand a lighted candle in the centre of a table and ask them to focus solely on the glow of the flame (be sure they don’t sit too close and never leave young children unattended with a burning candle). Begin with a minute or so and increase the time according to your child’s abilities. If their eyes become sore, they can close them and concentrate on the candle’s image.

Any object your child finds restful and pleasing can be used in place of the candle. Why not try a mandala, a tree, a still body of water or a pretty rock or crystal?

Single-pointed concentration cannot be forced, it must be developed. It is the mind’s way to object when denied its usual aimless meandering. As soon as we attempt to discipline it, it resists and tries to break our concentration. In this respect, children are no different to adults. To avoid losing their interest, your child will need a lot of encouragement and loving support in the early stages of concentration development.

If their mind wanders and they begin to fidget, gently call their attention back to the object of focus. At first, depending on their age and abilities, you may find yourself reminding them to concentrate every few seconds. This is normal. Keep the sessions short and regular (short, daily sessions are more beneficial to children than one long, weekly session), give lots of encouragement and you will soon see rapid progress.

When your child can hold their concentration, even for a few minutes, it is time for them to start focusing that concentration within themselves.

Relaxation

For good inner-focus, a deeply relaxed, but wakeful, state of awareness is essential. An effective way of encouraging this state of deep relaxation in children is to vaporise a few drops of lavender pure essential oil (not a synthetic fragrance) in the room and play some soft, relaxing music.

Obviously, a meditation session immediately following a rough-and-tumble game, or when your child is reluctant to participate, will be difficult to sustain. When encouraging children to meditate, timing is everything. Try to aim for your child’s quieter moments when scheduling meditation practice, thereby offsetting unnecessary, unhelpful conflict.

With the atmosphere set, invite your child to sit or lie down comfortably, keeping the spine as straight as possible. Give them a moment to settle any last minute itches, twitches or giggles, then suggest they close their eyes and listen to your voice. Say you are about to read a story with a difference; an enchanted story that will help them create magical pictures in their imagination.

The next step is to read aloud a suitable visualisation. You will find a brief one at the end of this article. It is designed for the five to nine year age group but, with a little rewording here and there, it can be adapted for any age. When reading visualisations, try to keep your voice calm and steady but vibrant and alive, avoiding a monotone drawl.  

 
Remember your child will be creating images within their mind as you read, so keep the reading pace a little slower than usual to give them time to develop the necessary detail. When the visualisation is complete, your child will be in a meditative state. Allow them some time to free-float within the silence, savouring the freedom of a quiet mind. Let them listen for a while to the inner voice of their own being before slowly, gently, bringing them back to a wakeful state of awareness.

By teaching your child to meditate, you are establishing a practice that will help them remain balanced, focused and aware throughout their life. You are giving them a tool that, regardless of how chaotic life becomes, will quieten their mind and soothe their soul. You are gifting them the peace, serenity and security that comes with truly knowing they are one with Spirit. In the short term, however, you will notice an improvement in your child’s attention span and creativity. A child invariably concentrates better at school and displays greater imagination when regular meditation is part of their life.

At first, your role will be to guide your child as they find their footing on the meditation path. In only a short time, however, you will discover the delight of co-meditating with your child. Meditating alongside the energy of children is an exhilarating experience fully understood best by those who have done so.

Perhaps the closest description comes from Australian author Robert James Haywood in his book, Gentle Visions. As Robert declares, “Angels shall come to you within the still and silent depths of your own heart and you shall be left with the diamond sparkles of their passing”.

As they lead us further into the hyperspeed of the 21st century and beyond, perhaps the prayerful, meditational calling forth of those inner “diamond sparkles” will be the real gift children bestow upon humanity.

VISUALISATION

Imagine you are kneeling beside a small pond in the middle of a meadow full of green grass.

The grass is thick and comfortable.

 
Feel it soft beneath you.

 
It is early morning and you feel the gentle rays of sunlight softly warming your skin.

 
A bird flies across the sky, singing a happy song to say hello to the new day.

 
Keeping your eyes closed, look around the meadow: hundreds of animals are quietly eating the tender grass.

 
Rabbits, horses, deer, kangaroos, even unicorns and baby dragons with shimmering scales are peacefully sharing their food.

 
Look back at the pond now and see how the sunlight skips across the water, reflecting thousands of tiny rainbows that dance across your body.

 
Your skin tingles with excitement as the sparkles play on you, happy and free.

 
As you watch the pond, a soft, coloured mist rises from the surface.

 
It winds towards you in a curling ribbon of tenderness.

 
First red, then orange, yellow, green, blue, indigo, violet.

 
All the colours of the rainbow wrap themselves around you like a warm coat.

 
Look at your reflection in the pond and see that you look like a shining rainbow.

 
And now another colour comes out of the pond: this one is white as snow.

 
It wraps itself around you from head to toe and it feels warm and comfortable.

 
Take a moment to enjoy all the colours you are wrapped in.  

 
(Pause for about two minutes)

 
It is time to listen now.

 
Sit quietly inside the colours and listen to the beautiful sounds of your own self.

 
You are safe and all is well.

 
(Pause for as long as seems appropriate)

 
It is time to come back now.

 
Gently pull the colours into your body and feel them glowing warmly inside you.

 
Say goodbye to the meadow animals: they will continue grazing quietly until you return.

 
Slowly now, think about your body.

 
Wriggle your fingers and toes.

 
Move your arms and legs.

 
When you are ready, open your eyes, awake and happy.

 
Stand up only when you feel ready.