Meditation has caught on with adults in the last few years as a way decrease the stress in their lives. It’s estimated that between 200 and 500 million people meditate worldwide and 40% of U.S. adults meditate at least once a week to relieve stress and anxiety.
While adults are dealing with the ever-changing stresses of every day life, kids too are feeling the pressure of life during a global pandemic. According to the National Center for Complementary and Integrative Health, just 1.6% of U.S. children meditate.
Meditation for kids can give them the tools to help fend off negative thoughts and behaviors, build self-confidence, focus and, treat themselves and others with respect.
Here is one meditation technique you can practice with your kids, according to Chopra.com:
This guided meditation brings a visual component to a very simple deep breathing exercise. You can do this standing or seated.
1. Relax your body and begin to take deep inhales and slow exhales through the nose.
2. Start to take a slow, deep breath to fill your belly up with air, as if you’re trying to blow up a big balloon. Expand your belly as much as you can.
3. Slowly let the air out of the balloon (through the nose) as you release the breath from the belly.
4. Encourage your kids to feel their entire body relax each time they exhale, each time air is slowly being released from the balloon. You can even make a “hissing” noise to encourage them to slow down the exhale even more, “Like letting air out of the balloon.”
5. Continue for several minutes.