Meditation Articles for Kids and Teens by Susan Helene Kramer - Shuchi A devotee of Sri Gurudev Swami Satchidananda and a yoga practitioner since 1976, Susan, Shuchi, is the mother of 5 and writes on practical spirituality, family and social issues, and dance. Her books are listed at her web site - http://www.susankramer.com/books.html

1. to 10. for Kids 1. Teaching Preschoolers Sitting Meditation 2. Teaching School Age Kids Sitting Meditation 3. Teaching Kids Relaxation Meditation 4. Walking Meditation for Kids 5. Instant Meditation for Kids 6. Teaching Music Meditation to Kids 7. Benefits of Meditation for Kids 8. Spiritual Living and Meditation for Kids 9. Sharing Meditation for Kids 10. Guided Meditation on Friendliness for Kids

11. to 20. for Teens 11. Sitting Meditation for Teens 12. Problem Solving with a Relaxation Meditation for Teens 13. Using a Journal for Reflection for Teens 14. Instant Meditation to Do Anywhere for Teens 15. Moving Meditations for Teens 16. Guided Walking Meditation for Teens 17. Guided Meditation on Compassion for Teens 18. Guided Meditation on Kindness for Teens 19. Understanding Harmony and the Soul for Teens 20. Loving Is What Counts for Teens

 

Series for Kids

1. Teaching Preschoolers Sitting Meditation

Article by Susan Helene Kramer - Shuchi

Young kids love being outdoors and pretending, so images from nature for teaching beginning meditation fit this age group. In this lesson I've included the example of a puppy for the kids to visualize.

Breathing lesson

To introduce children to sitting meditation you are going to be the model to emulate: Everyone sits in a circle with you on a carpet or blanket, facing in to the center, with legs crossed in, and hands clasped resting in their lap. No need to stress sitting up perfectly straight or not fidgeting. The perfection of the pose comes with lots of practice and their maturing body.

Next, ask the children to copy your special breathing. First explain what you are going to do such as: "We are going to breathe in and out evenly like a little puppy does while taking a nap. On the first count we breathe in (model the "in" breath), and on the second count we breathe out (model the "out" breath). Let's all try the even breathing now (let everyone try 3 sets of evenly spaced in and out breathing)."

If you are working with preschoolers explain that even breathing, like a little puppy resting, also gives them a rest and time to feel better when they have been upset or crying.

Imagery for quiet time

Now, moving on to the sitting still portion of the meditation practice, ask the kids to close their eyes and imagine a special little talking dog out in the yard who is going to tell a story about the world.

The talking dog says that he represents all the animals of the planet, and wishes all people to live in harmony with each other, the animals, and the environment, because we all depend on nature for air to breathe, clean water and food. The little talking dog now sits still, and asks the kids to join him for a few minutes thinking about how they can be kind and caring with each other, animals and everything on our planet.

By now, the children are probably quiet and relaxed. When the group begins to stir ask everyone to follow you by taking a deep breath in, letting it out, standing up and stretching.

Though this meditation example uses images from nature, if you are teaching in a particular religious setting you could use those examples. Either way, spiritual energy flows through everyone and the quiet time of meditation helps get in touch with our deeper inner peace and calm; our spiritual nature.


2. Teaching School Age Kids Sitting Meditation

Article by Susan Helene Kramer - Shuchi

This age group is used to sitting still at their desks for a determined period of time, which is a head start in teaching sitting meditation. For learning meditation the teacher and students sit in a circle on the carpet facing in, or the students can sit at their desks with their hands clasped in their laps. Encourage students to sit upright rather than slouch to keep their attention on the lesson.

Breathing practice

If your students are at least school age explain that even breathing calms them down when they are stressed or angry. And, that it is a good practice to use that no one else will even know they are doing: it is like their own first aid kit for regaining calm and control of themselves.

Demonstrate the meditation practice of evenly spaced regular breathing. Have them first count from one to four. Then demonstrate that on count 1 they breathe in, and on count 2 they release the breath; then breathe in on count 3, and breathe out on count 4. And, that this even pattern at their own regular breathing rate continues through the meditation.

Imagery and quiet time

Now, moving on to the sitting still portion of the meditation practice, ask the kids to close their eyes, and sitting very still imagine the sun rising in the sky. It is brightening all the world so plants and trees can grow, and people can see where to go.

By now, the children are probably quiet and relaxed. When the group begins to stir, (no time limit), ask everyone to follow you by taking a deep breath in, letting it out, standing up and stretching.

Remind the kids they can do this meditation anytime they need to calm down, or need some quiet time to work out problems they may be having at home, school or with others.

In this meditation I have not mentioned any particular religious imagery, which you can add in if you are teaching from a particular religious perspective. Rather, this meditation can be called quiet time and used in the schools for stress reduction or to recover order in the classroom.

Quiet time with even breathing
Helps to banish stress from living.


3. Teaching Kids Relaxation Meditation

Article by Susan Helene Kramer - Shuchi

Everyone needs relaxation periods to refresh and rejuvenate; kids, too. Did you ever notice how easily a baby can relax into sleep? They naturally know how to and take it when needed.

Here is how to teach kids relaxation meditation when they feel stressed and need a break, or they need uninterrupted quiet time to work out solutions to problems.

You are going to be the director for this lesson rather than a participant as with teaching sitting and walking meditation. After all, you would not be able to see how your kids are doing if you were lying down with the group.

Provide a quiet area that is carpeted, or has a thin mat or thick blanket on the floor or grass for each child. Preferably kids should remove their shoes.

You and the children begin by sitting cross-legged in a circle facing in. This is time to give the kids the philosophy about relaxation meditation.

Philosophy by age group

If your group is school age you could say something like: "Relaxation meditation is a time to rest your body and mind. When your body is fully resting and you are breathing evenly and regularly it is easier for you to work out solutions to problems you may be having a home, school, or with friends."

If your group is preschoolers you can say something like: "You are pretending to rest with a starfish laying on a rock at the sea, feeling so calm and warm. Taking time to lie all stretched out on your back is a way to feel good if you are upset, and need quiet time to think of ways to be happy again with your friends and family."

Begin the relaxation meditation

Ask kids to lie back with everyone pointing their toes into the center of the circle, with enough space between them so they are not touching each other. Instruct the kids to close their eyes and let their legs rest about a foot apart and their arms rest down alongside their bodies, but not quite touching their sides.

Ask your group to pretend they are lying in warm sand and feeling very comfortable.

Clench and relax muscles

Have the kids clench up then relax their muscles in this order: toes, legs, tummy, arms, and to squeeze their face into the expression of "something icky" and then relax it once again. And then roll their head to the right, left and back to center, and now stay still and relaxed.

Breathing

Go on to the breathing directions: Ask the kids to breathe in and out evenly in a pattern like breathe in one count, and breathe out one count, and breathe in one count and continue. If your group is too young to count, demonstrate the even breathing and ask them to do it the same as you. Continue the even breathing for 15 seconds to a minute for an older group of kids.

Relaxation

Then ask the kids to just remain lying so still and resting like that starfish on the rock in the warm sun, and to use this quiet time to think about a kind way to act toward someone after the relaxation meditation.

To end the session, ask the children to open their eyes, stretch out, sit up, stand up, and go on with their day and the plan each thought about for being kind to someone.


4. Walking Meditation for Kids

Article by Susan Helene Kramer - Shuchi

Walking with a child or group of children is a perfect time to teach them about walking meditation.

Begin by picking a path or trail your group already knows so the concentration need not be on finding your way. Begin by walking in single file or with kids alongside you, but do not take the lead at the head of the line or pack, because you may be setting a pace too fast for them to comfortably maintain.

Before you set out check to see that no one is thirsty or hungry as these can be distractions to the lesson. If everyone carries a small water bottle, piece of fruit or nuts and a pack of tissues all needs should be met for half an hour, at least.

Don't forget the sunscreen, maybe hats with brims and dress appropriately. All the comfort features taken care of leave time to clear the mind for thoughts on the day's meditation.

Now, set out on your trail, walking at a slow pace for half a minute to warm up the muscles. Tell your group that today you are learning a walking meditation.

Breathing and walking pattern

The first part of the walk is learning to coordinate breathing with the walking rhythm. Here's how to explain:

"Take 2 walking steps for every breath in. And, take 2 walking steps for every breath out."

"In addition, let arms swing at sides in the pattern called opposition. This means as the right foot steps forward, the left arm swings forward. And, as the left foot steps forward, the right arm swings forward."

Tell the students about the first 2 parts of the meditation: 1. Taking 2 steps for each breath in or out; 2. Swinging arms in opposition to legs.

Practice this pattern of regulated breathing with arms swinging in opposition for 5 minutes or more while the group remains silent and concentrates on making the pattern second nature.

Thoughts on kindness

The next part of the walking meditation follows without a break in the rhythmic walking pattern, and that is to keep up the pace and turn thoughts to how to show more care with family and friends at home and school. Ask the kids to think and plan one way they can do a helpful task after the meditation.

Ask the kids to use the rest of the walk for quiet time while keeping up the pace they've just established.

If you are walking with school age kids tell the benefits of coordinating walking and breathing. Explain that breath is a link between the body and mind, and when upset or stressed just doing the regular breathing and walking combination will calm the mind enough for a solution to more easily come to mind.

When walking with preschoolers gear the walking meditation to learning how to swing arms forward and back in opposition to the walking pattern. Ask the kids to think of ways to share nicely with other children. Leave out the directions for regular breathing. Explain that walking is a time to quietly think about what may be bothering them and ways to later get along with friends and family.

Finish the walking meditation by sitting down in a circle and giving each person a turn to share a way they thought of to be kind to someone.


5. Instant Meditation for Kids

Article by Susan Helene Kramer - Shuchi

There are times when stress suddenly creeps up and you just want relief right now! This is the time to use an "instant meditation" to help yourself.

Instant meditation is a breathing practice that calms your mind and relaxes your body, so you can go on with what you need to do in a positive and self-confident way.

There may be times all through your life when "instant meditation" will come in handy, so it is worthwhile learning and practicing this easy technique.

I used it when I was a youngster and would be in a school dance performance. It helped me just before I would go onstage. And when I was older and became a ballet dancer I still used this "instant meditation."

Here's how to use an instant meditation

Wherever you are and whatever you are doing this is a silent technique that no one else will even know you are doing. That's one of the beauties of it.

To begin at a moment's notice, take even and regular breaths, with all your attention on your breathing. This takes your mind off whatever is causing stress in the moment. You are giving yourself a mini vacation!

Here's an example of the rhythm of even and regular breathing:
Breathe in count 1;
Breathe out count 2;
Breathe in count 1;
Breathe out count 2; and continue this pattern.

You do not need to say the counts, just think them while you take the even breaths. After a minute you will probably be calm and feel okay to continue with what you need to do. If you need to continue for 5 or 10 minutes that is okay, as you are breathing at your own normal rate and not doing anything to hurt your body.

Use this silent "instant meditation" as often as you need to at school, at home, while playing, at the store or wherever you are. Remember that no one will even know you are doing the even breathing practice, but you will get the benefits!

Our breathing gets faster when we are upset or distressed. By choosing to breathe in an even pattern, like the example above, we regain peace and control once again. And when we feel peaceful and in control of our lives we are most productive and do our best work.

Remember to breathe evenly, when stressed,
It helps us do our best!


6. Teaching Music Meditation to Kids

Article by Susan Helene Kramer - Shuchi

Music meditation for kids is a deep relaxation time. It is a chance to let go of accumulated stress while listening to soothing and beautiful music.

Listening to uplifting music at anytime can be a great help in keeping a positive mood; it gives a boost of energy.

Rhythms and vibrations are such a part of our daily lives and the makeup of the entire universe, that it is not surprising that music can affect our moods and attitudes.

How to teach and practice music meditation

If a group of kids are going to practice a music meditation, such as for a rest period in the classroom, ideally everyone should lie on their back on the carpet in a circle with feet facing into the center.

Kids should close their eyes, let their arms rest alongside and a bit away from their body, and let their legs be stretched out with feet about a foot a part or comfortably a part.

The teacher can now turn on the selection for music meditation. It should be soothing and uplifting. I like to use pieces by Beethoven, Chopin, Mozart, Bach. I think you get the idea. Music without words is better for relaxation and stress relief as it is not adding others' ideas to the mind.

Ask the kids to breathe evenly and regularly. An example is to breathe in for 1 count and breathe out for 1 count; breathe in for 1 count and breathe out for 1 count. And, continue the pattern without actually voicing the counts. They should keep up the even breathing while doing the meditation.

Now that the kids are relaxed and breathing evenly and easily, ask them to feel the music inspiring them to think of an appreciation for one special person or pet in their lives. After a minute ask them to hold onto their positive thoughts while listening to the music for 5 or more minutes. (If this is the first session even 1 minute is enough.)

Now ask the kids to think over any problems that they may have, and let any positive ways to work them out come to mind.

To finish the music meditation, ask the kids to take a deep breath in, then slowly breathe out, stretch, get up and go on to the next activity.

Kids can also practice music meditation on their own at their desk or a music center by wearing earphones, laying their heads on their desk for a few minutes, and listening to uplifting music to break the pattern of stress.


7. Benefits of Meditation for Kids

Article by Susan Helene Kramer - Shuchi

Here are some ways kids can benefit from learning meditation techniques:

1. Learning even, regular breathing gives instant stress relief on a moment's notice. The regular even breathing is a bridge that ties body to mind; when breathing is made regular it calms the physical body.

2. Following the sequence within a meditation develops memory and the ability to concentrate, which carries over into school work.

3. Longer meditations give the body and mind time to deeply relax and center.

4. I found in teaching, that active or hyperactive kids moving in rhythm with the group, such as in walking meditation, derive a calming effect.

5. Meditation is non-competitive, and each can participate within the limits of their own ability, with adaptations if needed, or by working with a partner.

6. Meditation can be done individually or in a group setting and it does not need a special place to practice.

7. Beginning meditation practice in childhood sets up a lifetime habit for a way to handle stress, and as the child matures spiritual qualities can be added to meditate upon, such as kindness, loving, honesty, compassion.

8. Developing the discipline to sit still for meditation carries over into learning how to sit and concentrate to work out a problem or do school work.

9. Meditation practice develops strength of character, as the child learns about virtuous living by thinking over the qualities of each virtue.

10. Meditation can help a child learn to think for themselves, and determine a best course of action by reflecting on possible solutions.

11. If the child is being raised in a particular religion, the quiet time of meditation is a chance to reflect on the spiritual lesson for the day.

12. Meditation is a positive activity that can be an example to a child's friends of a way to handle stress and work out problems.

13. Meditation feels good because a calm mind and relaxed body generate feelings of harmony.

14. As kids grow up and meditation deepens feelings of joy awaken within, and can be shared in daily living through caring actions, making meditation a win-win activity.


8. Spiritual Living and Meditation for Kids

Article by Susan Helene Kramer - Shuchi

Even from a very young age kids learn about their innate spirituality underlying all religious practices from the examples around them; with family, friends, in community gatherings, in worship services.

Prayer, meditation, and study of virtues are useful in finding peace and abiding love within, forming a foundation for becoming caring, useful adults.

Giving thanks in prayer and meditation becomes a lifelong habit when begun early. Giving thanks can be in the form of prayers from religion, uplifting verses, or spontaneously formed in the moment.

A good reason for prayer and meditation is to generate feelings of appreciation.

When we feel appreciative we are feeling happy and peaceful in that moment. In times of stress, taking time to remember one thing we do have, with appreciation, helps us see the light at the end of the tunnel.

Daily life has moments of ups and downs; the downs more easily transformed by the sweetness of an appreciation or uplifting verse or thankful thought.

Relaxation meditation

Take time for a restful timeout in meditation whenever you need it. When you are swamped with work, or when you've had a disagreement with a buddy, take time to find the place of rest within yourself, as you deeply relax your body.

To begin, lie on your back on your bed or carpet, and completely tense and relax each part of your body, from your toes and feet, to your neck and shoulders. 

Then try some even breathing: breathe in count 1; breathe out count 2; breathe in count 1; breathe out count 2; and continue on with the even breaths while resting.

Close your eyes and be very still for a few minutes. Stay awake, don't go to sleep. When you get up and become active again, some new ideas may come to solve problems. This is true at any age.

Meditation, quiet time, with a relaxed body and beautiful thoughts is a natural way to make space for problem solving and moving in the right direction. So, while you are lying there so still and relaxed think of at least one good act you can do for your family or friends. Just the thought of being kind is enough to lift you into a positive mood.

Make time for meditation while growing up. It is a habit you can practice your whole life to restore calm, peace and joy whenever you need it.


9. Sharing Meditation for Kids

Article by Susan Helene Kramer - Shuchi

In today's society the successful family shares responsibilities, with each adult contributing to his family for their sustenance, and also gives through volunteer service to the community for the benefit of those in need.

From earliest times on the planet our ancestors shared with each other for survival. Each person did their part to provide for their family and community.  And still today we live with each other by sharing what we have and earn in so many ways.

Meditation

Start by sitting in your meditation place, and begin doing even and natural breathing like this: breathe in 1 count, breathe out 1 count, and repeat this even pattern while sitting still and thinking. You don't need to say the numbers during the meditation. Close your eyes.

Just keep up the even rhythm of breathing. Regular breathing like this calms your mind and body and allows you to turn your thoughts to the topic of the meditation.

If you are sitting on a cushion on the floor, fold in your legs and place your folded hands in your lap. If you are sitting in a chair, place the soles of your feet on the floor and place your hands in your lap. If you like, keep a notebook and pen at your side to write about any thoughts that come to you about ways to share.

Imagine that you are having a festival at school. All the kids are going to be contributing prizes for the games to be played.

Think about something you have that is in good condition that you can contribute for a prize. It should be something you enjoy so you know for sure that some other kid will be glad to win it.

At the same time, remember that you will have a chance to win a prize too. So in this way, all the kids are sharing what they have with each other.

Think to yourself how it feels to share and win in return. Does it feel good to be in the circle of sharing?

One of the benefits is that you will have something new to you to play with and enjoy that you didn't have before, and so will the child that ends up winning your gift.

To finish your meditation take a deep breath in and let it out, open your eyes and stretch out. Take some time to write your new thoughts on sharing in your notebook.

In summary, all through life each of us has opportunities to share with others and for others to share with us. It is what keeps everyone fed, clothed, in homes and cared for. And, through sharing back and forth, we come to realize that our family and community are part of one big family worldwide family.


10. Guided Meditation on Friendliness for Kids

Article by Susan Helene Kramer - Shuchi

To have a friend, first be a friend. This motto will take you happily through life with plenty of people you will call friends.

Friendship is a circle of sharing, but it has to start with someone. And when it starts with you, you will be the one with plenty of friends. On the other hand, if you stay away from people or don't go out of your way to develop friendships you won't have many.

And what is the point of making and nurturing friends? It is a happy way to live.

Guided meditation to develop friendliness

Sit up straight in your favorite meditation spot and if you like, keep a journal and pen at your side to jot down new ideas after your meditation.

Begin with a minute of even and natural breathing like this: breathe in 1 count, and breathe out 1 count, and repeat this even pattern while sitting still and thinking. You don't need to say the numbers, just keep up the even rhythm of breathing.

Close your eyes and fold your hands in your lap. If you are sitting on a cushion on the floor, fold in your legs and place your folded hands in your lap. If you are sitting in a chair, place the soles of your feet on the floor and place your hands in your lap.

Now, imagine you are walking across the playground at school and it is full of kids enjoying recess. Some kids are gathered in groups talking, and others are playing dodge ball.

You notice what they all have in common is that they are communicating with others and look and sound happy.

Over on the bench you see a new kid by himself who is longingly watching others play together. Now, see your self go over to the new boy and introduce your self. Ask him some things about himself like his name and where he used to live. That is a way to start up a conversation.

And while you are being friendly, notice that you feel good. You notice, too, that you have more energy suddenly. That is what being friendly does, it gives us a nice boost of good energy.

Now finish your meditation by opening your eyes, stretching out and resolving that the next time you are on the playground you will search out someone who is alone and brighten up their day and yours, too, by beginning a conversation.

To finish your meditation, take in a deep breath and slowly release it. Stretch out and go on with your day. If some ideas on developing friendship came to you, write them down in your journal for later review.

Series for Teens

11. Sitting Meditation for Teens

Article by Susan Helene Kramer - Shuchi

Throughout life we relate with people in the format of the roles we are playing, and the roles we see them in. We dance in and out of relationships, but on the inside we remain our essential 'Grand Self,' able to give and receive love.

While playing our roles we come to understand each other by feeling how similar we are underneath. Our role-playing lets us see many perspectives and points of view.

Underlying all is the thread of our commonality, interlocking us as the stitches in a sweater: one long thread with many loops; the fabric of humanity.

In our changing roles we are the unchanging ones, able to radiate caring love in any situation, and able to feel others' love for us from our underlying constant of lovingness.

We ask ourselves who we are. At any moment, in whatever role, we each can say, "I am the one who always has love to share." Roles change. Love is constant.

To begin

Time: 2 - 10 minutes or more.

If indoors, sit in a quiet place with legs folded in on a carpet, folded blanket, or pillow on the floor with back held straight. Clasp your hands in your lap or place them palms up or palms down on your thighs.  Or, if you wish, sit on a straight back chair, clasp your hands in your lap or place them palms up or palms down on your thighs. Firmly plant the soles of your feet on the floor for support. Close your eyes.

Alternately, if you are outdoors in a garden, park, woods, or at the beach, for example, choose a place to sit where you will be safe but undisturbed. Pick a dry place to sit up straight, and begin your meditation. 

Breathe easily and evenly, in and out. Silently count each in breath as one count, and each out breath as one count, till 50 counts, or another even number.

For example: breathe in count 1; breathe out count 2; breathe in count 3 and
continue this pattern. After the 50 counts when you are feeling calm begin thinking caring thoughts about at least one other person or even a pet. Notice that you will start feeling joy and harmony in yourself by holding caring and loving thoughts for another. Hold onto these thoughts after meditation time.

Sit quietly and reflect with appreciation on the good that you have in your life. Resolve to go forward with a positive attitude.

To finish your meditation, take a final deep breath in, slowly let it out, open your eyes, stand up and stretch, refreshed.
 
Thinking caring, loving thoughts opens up a flow of energy. Self-centered thoughts are like a logjam in a river. Clearing the way releases a great gush of energy that flows freely, energizing us.

At any moment, in whatever role we play
Son, daughter, sister, brother, friend
We each can say
"I always have love to share."


12. Problem Solving with a Relaxation Meditation for Teens

Article by Susan Helene Kramer - Shuchi

Prayer, meditation, and study of virtues are useful in finding peace and abiding love within. These spiritual practices are a foundation for becoming caring teens and adults.

We learn from a very young age about our innate spirituality underlying all religious practices from the examples around us: family, friends, in community gatherings, in worship services.

Giving thanks in prayer and meditation becomes a lifelong habit when begun early. Giving thanks can be in the form of prayers from religion, uplifting verses, or spontaneously formed in the moment.

Prayer and meditation are ways to generate feelings of appreciation.

When we feel appreciative we are feeling happy and peaceful in that moment. In times of stress, taking time to remember one thing we do have, with appreciation, helps us see the light at the end of the tunnel.

Daily life has moments of ups and downs; the downs more easily transformed from lemons to lemonade with the sweetness of an appreciation or uplifting verse or thankful thought.

Relaxation meditation

Take time for a restful timeout in meditation whenever you need it. When you are swamped with homework, or when you've had an argument, take time to find the place of rest within yourself, as you deeply relax your body. 

To begin, lie on your back on your bed or on a carpet, or in warm sand at the beach, or a lush meadow. Let your body go as limp as a wet spaghetti noodle, while you try some even breathing:

Breathe in count 1; breathe out count 2; breathe in count 1; breathe out count 2; and continue on with the even breaths while resting and being very still.

The breath is a tie between the body and mind. When feeling stressed a few rounds of even breathing can calm both your body and mind.

Meditation, with a relaxed body and beautiful thoughts is a natural way to make space for problem solving and moving in the right direction. So, while you are lying there still and relaxed think of at least one good deed you can do for your family or friends. Just the thought of being kind is enough to lift you into a positive mood.

Make time for meditation while growing up, it is a habit you can practice your whole life to restore calm, peace and joy.

At the end of your meditation take a deep breath in and slowly release it, stretch out and go on with your day. If some problem solving ideas have come to you during meditation, record them in a notebook or journal to refer back to occasionally.

Keep in mind that you have tools to help restore peace of mind, harmony and balance in your life. Those tools include meditation, even breathing, adopting a positive attitude, resolving issues so everyone benefits, being appreciative for what you have and for family and friends. 

Issues resolved
From calm body and mind
Being in harmony
Just in time.


13. Using a Journal for Reflection for Teens

Article by Susan Helene Kramer - Shuchi

Need help figuring out a pressing situation or relationship issue?

Writing the situation down in a blank or lined journal lends itself to reflection on the problem.

When you are away from home it is handy to keep a notebook in your backpack or purse to jot down those problems to reflect on later in meditation. That way you can go on with your set daily schedule, and know that later you can tackle issues at hand.

If you write out the questions or problems on the left-hand page, you can note answers that come to you on the opposite right-hand page. By repeatedly using a journal this way you develop a habit of looking within your self for answers, developing insight.

Being able to pull from insight is so important going through life. It means you do not have to go through the same or similar situations over and over again to learn a lesson. Insight is the shortcut to getting the best answer fast and putting it into action or moving on.

Your journal is like a friend, there with the answers to previous situations. After awhile and perhaps filling more than one journal, you see a pattern that leads in the right direction for solving problems. And that would be the solution that is win-win. Everyone benefits and no one loses.

There are time-honored methods to help see what the right answer is in a certain situation. Those are meditation and reflection on the problem or situation, and replacing a negative with a positive attitude.

If we consider that like leads to like, or that a certain kind of actions leads to a predictable reaction, we can choose to go forward with the best motives to receive the best results.

When trying to resolve issues from your journal take a few minutes to first quietly sit still and meditate. Let insight arise in your mind and when a positive idea comes write it down. Go into your meditation with a positive attitude so you are most likely to receive a good and useful answer.

It is the process toward the goal that gives fulfillment and happiness. When we have problems to resolve along the road of life journal writing is one way to get to the core of the issue, bringing us back on track, or pointing out a new path of action.

Happiness in the moment is the overall goal. When we achieve outer goals a new one will pop into mind, so if we can stay in harmony during each step toward our goals we maintain our state of happiness.

To recap: Use a journal to jot down problems and after reflecting write out resolutions that come to mind. In this way we learn how meditation and reflection can help us develop insight. Keep in mind that a positive attitude yields a positive result. And that a win-win solutions leaves everyone happy. The real goal of life is being happy moment to moment while we work toward outer goals, and happiness is the byproduct of leading a positive and harmonious life.

Ideas in writing
Exploring within
Raise thoughts to solve problems
Solutions begin


14. Instant Meditation to Do Anywhere for Teens

Article by Susan Helene Kramer - Shuchi

Have you ever suddenly felt stressed? Has a teacher's question put you on the spot? Have you looked at test questions and drawn a blank?

Here is a very short meditation to help out in those stressful moments, so you can feel relaxed and calm again.

Do some regular breathing like this: Breathe in counts 1, 2; breathe out counts 3, 4; breathe in counts 1, 2; breathe out counts 3, 4; and continue on in this even breathing pattern.

Just a few moments of even breathing gives you a chance to relax and get back in control of the situation again. It is an "instant meditation," recovering your peace and balance immediately.

Especially with a test, taking half a minute or more just to concentrate on breathing evenly stops those racing thoughts of "Oh no, I've forgotten everything!"

Taking this short time out for counted breathing calms both your body and mind. It is a short but sweet way to gain control on a moment's notice.

Breath is a tie between body and mind that helps each aspect come back into the harmony of working together successfully.

In the same way you can control the stressed out mind by doing even regular breathing, you can calm your body when stressed. For example, if you have been running and need to rest you can gradually slow your pace and aim toward the even breathing technique.

When you don't have time for a longer sitting or walking meditation during the day, you can still use this brief "meditation on the breath" to get going on a positive track again. Another benefit is that no one will know you are doing the even breathing to regain control, because breathing is an invisible activity.

If you are restless at bedtime the "instant meditation" can calm you and relax your body. Lie on your back in your sleeping position and begin the even and rhythmic breathing at the rate you regularly breathe. Harmony will soon reign at your sleeping time.

In summary, use the "instant meditation" of even breathing in and out at your regular pace to calm your mind and body at a moment's notice. By regaining peace and harmony you're better set to solve problems or do what is necessary in the moment.

Instant meditation
Breathing made even
Results once again
In calm, collected living.


15. Moving Meditations for Teens

Article by Susan Helene Kramer - Shuchi

Moving meditations, such as walking, running, swimming, biking or any repetitive rhythmic movement can become a regular personal practice anywhere. Getting outside and moving in the fresh air is revitalizing; energizing.

Also, the change of scene provides a distraction; time away from a sticky situation or problem. Sometimes a short breathing space is all that is needed to gain another perspective.

Preparation: Begin by breathing in and out in an even and equally spaced pattern. Listen to your breaths if it is quiet, but most importantly, breathe in and out evenly.

Example: Breathe in 1 count; breathe out 1 count; breathe in 1 count and continue this pattern without actually saying the numbers. Just keep up the rhythm.

Now, begin walking, hop on your bike, or do another rhythmic exercise for at least 5 minutes. While exercising, enjoy the scenery and relax your mind from what you have been doing or thinking.

When you are ready to stop, take time to stretch and take a deep breath in and slowly release it.

If you are biking or running you may find you can pedal both right and left foot on each count, or take 2 running steps on each count.

Moving and breathing rhythmically is energizing. It brings body, mind and emotions into a greater feeling of balance, which can be felt as harmony with people, surroundings, and activities in life.

Walking is perhaps the most convenient moving meditation. Swing your arms back and forth in opposition. When you step forward with your right foot, swing your left arm forward, and when you step forward with your left foot, swing your right arm forward. If you watch runners, you'll see them using their arms and legs this way.

If you are feeling angry, upset or anxious and can't go outside for a walk, begin breathing in and out evenly, while walking around the room, along the halls at school or another indoor space.

Moving meditations
Back to balance bringing
By rhythmically paced
Activities and breathing.


16. Guided Walking Meditation for Teens

Article by Susan Helene Kramer - Shuchi

When there is a chance for a 10 minute walk, here is a meditation for problem solving I find useful. Even circling a large parking lot when no chance to go into the country is an opportunity to delve deeper for answers.

Setting out on a familiar pathway, let your arms swing at your sides in opposition to legs: when the left foot steps forward, the right arm swings forward, and when the right foot steps forward the left arm swings forward.

By walking a familiar path, there is more opportunity for concentrating attention while traveling the upcoming guided inner journey.

Begin by mentally counting the in-breath as 1, 2, and the out-breath as 3, 4. When the pattern of breathing is established, let go of counting. Keep up the rhythmic breathing pattern throughout the meditation. You may be able to take more than one step per count and that is okay.

What is most important is the regular rhythm you establish so you do not need to think about actually saying the counts while walking. As the body warms, regular breathing settles into its automatic pattern; thoughts begin to clear. Now begin your walking meditation using the following guidance:

Guided walking meditation

On the imaginary pathway of mind, just up ahead is a long strand of beach; a sunrise bursting upon the horizon.

Walk along toward the sunrise in your mind, feeling a rise in energy and spirits in the growing warmth of sun. Let sunlight dispel any gloomy thoughts by replacing them with caring thoughts for another.

If a problem comes to mind, form it into a question that asks for action.

Example: A school friend or co-worker is getting on your nerves. Form the question "How can I get along with ... better?"

Moving on, absorb the warmth of sunlight while noticing possibilities coming to mind for solving the problem. Next, make the mental decision to go with the solution that brings a positive result for all.

Because of making the decision to act in a positive way, enjoy the feelings of increased energy in your body, emotions and mental alertness, along with the satisfaction that comes with discovering how to solve a problem as a win-win solution.

As time for the walk comes to an end, mentally sit on a convenient boulder and view the sun-lit horizon; know that by making inward journeys as this, problems can be sorted out, leading to solutions for the common good.

Finally, coming back in mind to the familiar pathway you are actually walking on, and take a deep breath; refreshed, energized for constructive action.

Walking along refreshed in mind
Solutions arise
Feeling fine.


17. Guided Meditation on Compassion for Teens

Article by Susan Helene Kramer - Shuchi

Learning how to be compassionate is a great asset in life because you'll feel connected and a part of many peoples' lives while helping out.

Being compassionate is a combination of seeing someone in need and helping make it better.

Some examples: someone gets a physical injury, or is sad and crying and needs comforting, or a person needs some protection if being bullied.

We all need comforting during hard times so we know how it feels to be comforted and give comfort.

Guided meditation about being compassionate

Begin by sitting up straight in your meditation place. If you like, keep a journal and pen at your side, so that after your meditation you can write about any thoughts that come to you about being compassionate.

Now, do a minute of even and regular breathing like this: breathe in 1 count and breathe out 1 count, and repeat this even pattern while sitting still and thinking. You don't need to say the numbers, just keep up the even rhythm of breathing.

If you are sitting on a cushion on the floor, fold your legs in and clasp your hands in your lap. If you are sitting in a chair, plant the soles of your feet on the floor and place your hands in your lap, or place them face down or face up on your thighs.

Close your eyes and imagine yourself walking to school along the sidewalk. Just ahead you see a girl from your school named Shelley trip on a rock and fall down.

You run up to her to see if she needs any help. You notice she scraped her knee and it is bleeding a little.

You take a tissue out of your pocket and offer it to Shelley, so she can hold it on her scrape for a minute to stop any bleeding. You also sit down with her and after a little rest you offer to walk the rest of the way to school with her, and carry her backpack, too.

When you get to school you walk Shelley to the school nurse's office so her scrape can be cleaned. And then you go to your classroom.

Finish your meditation with a deep breath in and slowly release it. Then stand up and stretch.

Now take some moments to think how you can be compassionate with someone you know who may need some help and write about a plan of action in your journal. Later after you have helped out check back in with your journal and note how the situation turned out.

The benefit to you being compassionate is that you will feel good being useful for a much longer time than while you are helping out.

Compassion freely given
Results in happiness in living


18. Guided Meditation on Kindness for Teens

Article by Susan Helene Kramer - Shuchi

Being kind is being nice and it makes the person that you are being nice to feel good, and it makes you feel good, too.

Being kind is a passport to making friends, also. When we see someone that is having a problem and then step in to help, everyone benefits; both the one being helped and the one helping out.

Guided meditation on kindness

Start by sitting up straight in your meditation place, and begin doing even and natural breathing like this: breathe in 1 count, and breathe out 1 count, and repeat this even pattern while sitting still and thinking. You don't need to say the numbers during the meditation. Just keep up the even rhythm of breathing.

If you are sitting on a cushion on the floor, bend in your legs and place your folded hands in your lap. If you are sitting in a chair, place the soles of your feet on the floor, and place your clasped hands in your lap. If you like, keep a journal and pen at your side to write about thoughts that come to you about being kind.

Breathing evenly in and out calms the mind and body and is a good preparation for any meditation. And keeping up the even pattern during the meditation gives you a clearer mind and relaxed body so you can turn all your attention to the topic of the meditation.

Now, imagine that you are walking along the street on the sidewalk and you see a woman senior citizen who seems to have too many bags of groceries. She looks like they are too heavy for her.

You run up to her and politely volunteer to carry some of her bags home. She is grateful and you spend a few minutes going out of your way walking home with her. Now, notice that you feel like you have more energy than even before you saw the woman needing help. This is what being kind does, it helps out another and gives you more energy, too.

To finish your meditation, take a deep breath in and slowly release it, then open your eyes and stretch out. Write down any new thoughts that have come to you from thinking about being kind.

Take this thought with you: If more people in our world would take the time to be kind to each other, we would realize we really do live in a big worldwide human family.

Being kind personally
Leads to worldwide peace and harmony.


19. Understanding Harmony and the Soul for Teens

Article by Susan Helene Kramer - Shuchi

Yoga is harmony with the higher virtues. Harmony is beautiful, and when we live a right life we most fully live in harmony.

We see physical beauty as all parts gracefully aligned, eliciting feelings of
peacefulness and ease. We are aware of inner beauty when a person manifests lovingness and harmlessness, their actions blending into the creation as one of the parts and part of the One.

People of inner beauty bring out the best in us because we feel easy in their company. We recognize beauty because we start feeling good ourselves. The beauty of nature and people living in tune with natural harmony allows us to sink into our own space of thinking and acting beautifully. It's catching.

More beauty comes into our life by creating an uplifting physical, mental, emotional and spiritual environment. For example: keeping surroundings clean and orderly; eating a balanced diet; bathing and exercising regularly;
spending time in meditation.

Through meditation and self-analysis we discover the soul's existence; that self-sustained part of us that is watching the whole process of living from its joyful state. By keeping clean, clear, and in harmony we become aware of ourselves, no matter what our roles in life, as beautiful vibrant beings.

The silver thread that weaves its way through life's journey is our own outlook, realization of being the peace, being the love. What we seek out in the world is what we already are in the home of our soul. We are the joy, the peace, the love. They are part of the makeup of us just as surely as we could ever imagine. But we have been imagining they are outside in the world, instead of realizing they are in the home of our heart.

If feeling uneasy about the possible outcome of an action, than work out an alternate plan. We have our intelligence, and we need to use it in planning how to best resolve the situations we are faced with in life. When uncertain about the right course of action, we can first calm the mind by doing some even breathing. When body and mind are calm the right course of action comes to mind.

The best resolve is always there, but our self-serving thoughts keep us from seeing clearly to the underlying issues of the problem. The best answer is concealed from us by our own inner turbulence. By meditating every day
we can get a consistently clear view of the probable outcome of an action.

The great experiment, the ultimate goal of our existence is to find that the qualities that we seek to make us happy are actually an integral part of our existence. And, the way to find these qualities within ourselves is through practice: practice in being kind and caring, practicing meditation, practicing holding positive and unselfish attitudes. After practicing we will once again realign with the peace and joy within.

Having discovered, uncovered, activated
Our inner place of peace and joy
We can really enjoy our worldwide family
 Most warmly, most fully.


20. Loving Is What Counts for Teens

Article by Susan Helene Kramer - Shuchi

Loving union with the Divine is yoga. Loving is what satisfies us. It is the energy that we feel as harmony from single atom to worlds of atoms. All nature links in intelligent harmonious relationships of giving and sharing. Through their knowing cooperation the parts align in completed forms with lovingness as their glue.

Each part serves its purpose and respects the functioning of other parts: each atom surrendering its aspect of singleness into union of completeness by joining with other atoms forming molecules.

Love is unity. Love extends awareness into action to preserve harmony.

As humans, love in the format of caring keeps relationships nurtured and expanding. Loving is what counts. Lovingness pulls the loose ends of discord back into the Self of harmony. By relaxing our self-centeredness we lovingly seep into others' lives.

Imbuing each action and interaction with lovingness is the ultimate in creativity. Harmoniously blending with and uplifting by our positive words and actions allows us and others to feel good. Our bodies feel warm and our minds content.

Creatively loving aligns us with the Creator's efforts to promote harmony in the consciousness of people. Every time we take the opportunity to find a way to create harmony in a circumstance or interaction we reinforce lovingness in ourselves and others.

Nothing feels better to us in body or mind than the experience of love. We feel love by loving. We create the way that makes every act the reality of love by harmonizing all the aspects of the situation.
 
Love is our Self, transcending time, place, space. Love is our connection within immortality. By our increasing lovingness and caring in daily living we come to greater awareness of our underlying Self.

Proficiency in lovingness grows and develops by practice till it flows through our actions at all times, gracefully uplifting any situation to its highest capacity.

What is love? Love is us manifesting through our purified mind in caring thoughts and actions. The more often we are loving the more often we are being our Self. Acting for our own and others' highest good is the best way to show that we care about ourselves and others.

It is from the feeling that we are interrelated, intermeshed within creation, that we naturally act for the highest good. Eventually, we feel so comfortable interacting with others that we realize that no one is really a stranger. Rather, all are aspects of our universal Self.

Seeing that everything is an aspect of ourselves, our thoughts, and their subsequent actions, we naturally begin to care about the good of all, and stretch ourselves far and wide embracing creation in our lovingness.

Brothers and sisters, daughters and sons
Be warmed in heart and stilled in mind
An easeful body keeps us fine.
With caring-ness share.
Joyfully feel love emanate 
From everyone and everywhere.

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Email: susan@susankramer.com