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Meditation for Kids
|
Articles for
adults to use to teach kids a variety of meditations and prayers
1. Teaching
Preschoolers Sitting Meditation |
23.
Meditation Stories with Twins Anneke and Hans Ebook |
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. Meditation for all Kids
Book and Ebook Summary
Article by Susan Helene Kramer – Shuchi
How to teach through description and illustration: sitting, walking, dance, relaxation,
instant, music, running, swinging, biking and swimming meditations, plus a
chapter of guided meditations on virtues, and a chapter of affirmations,
inspirations and prayers. For tots to teens of all abilities.
Useful resource for parents, educators, and interfaith
clergy. 100 pages.
Included in text
Chapter I. About Meditation for all Kids
Meditation and Spiritual Living
Meditation and Meditative Movement
Benefits of Meditation
Chapter II. How to Teach Kids Meditation
How to Teach Sitting Meditation
How to Teach Walking Meditation
How to Teach Relaxation Meditation
How to Teach Music Meditation
Chapter III. Basic Meditations for Kids
Sitting Meditation
Walking Meditation
Relaxation Meditation
Instant Meditation
Running Meditation
Swinging Meditation
Biking Meditation
Swimming Meditation
Chapter IV. Guided Meditations on Virtues
Guided Meditation on Friendliness
Guided Meditation on Being Compassionate
Guided Meditation on Being Honest
Guided Meditation about Being Kind
Guided Meditation about Sharing
Chapter V. Group Circle Meditation
Part I. Opening Verse
Part II. Short Meditation
Part III. Song
Chapter VI. Dance Meditation
Preparation
Part I. Stretching
Part II. Dancing and Elements of Movement
Part III. Quiet Time Meditation
Chapter VII. Affirmations, Inspirations,
Prayers
Introduction
Affirmations
Inspirations
Special and Holiday Prayers
100 pages.
About the author: Susan Kramer has been teaching dance, yoga and
meditation to kids of all ages and abilities for more than 30 years.
Available as a paperback
or download
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.
11. Little Johnny Story
as Verse and Prayer
Article by Susan Helene Kramer – Shuchi
This is a little story that incorporates prayer for
children of all ages. The setting is an ordinary farm with a stand of pine and
a creek running through it, and it takes place on a
warm and dusty summer day.
I find that it is much easier to learn about prayer, appreciation and
thankfulness by remembering a little story modeling these qualities.
Little Johnny, 9 Years Old
Little Johnny, 9 years old
Running all around
Across the barnyard, along the creek
He never can be found
Where can he be found?
Out behind the hay barn
Johnny stops his play
To help a farmer pitch his crop
Then Johnny's on his way
Moving on this summer day.
Darting through the pine woods
Racing down the road
Little Johnny rarely stops
But visits his friend, a speckled toad
A springing, croaking speckled toad.
Supper bell a-ringing
Sounding far away
Johnny trudges home at last
Winding down his busy day
Winding down from all his play.
Little Johnny snug in bed
Tuckered out from chores and playing
Takes some time to thank the Lord
Soon sleeping after praying
Sweet dreaming after praying.
***
As a follow through activity after reading this little story with your
children, have them draw pictures of Johnny from each paragraph and collate the
pages into a little prayer book for them.
12. Children's Prayers of
Appreciation
Article by Susan Helene Kramer – Shuchi
Giving thanks becomes a life-long habit when begun early. Giving thanks can be
in the form of prayers from religion, uplifting verse or spontaneously formed
in the moment.
A good reason for praying 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 from
lemons to lemonade with the sweetness of an appreciation, uplifting verse, or thankful
thought.
Small prayers of appreciation
"I appreciate having time to love."
"I appreciate having this day to grow."
"I appreciate my family (and friends, teachers, pets, etc.)."
"I appreciate my life."
Uplifting thoughts as prayers for a better world
Appreciation – Feeling thankful;
saying thank you.
Blame – Blame delays constructive
action.
Caring – When we help out, we
feel useful, we feel good.
Clarity – As we think clearly,
the clearer our thinking becomes.
Compassion – Listening carefully
then acting in a way that is helpful.
Devotion – Doing what we say we
will do, with a good attitude.
Duty – Doing what is required.
Faith – Knowing that right effort
brings good results.
Friendship – To have a friend, be
friendly.
Intuition – Inside information
brought out.
Kindness – Acting kind, we feel
fine.
Love – Felt by loving.
Loyalty – Keeping a commitment
when circumstances change.
World Peace – Personal peace
multiplied.
A final thought: Life becomes a prayer through caring actions.
Article and photo credit Susan Helene Kramer
13. Beginning Sitting
Meditation for Kids
Article by Susan Helene Kramer – Shuchi
Hi kids! When you are feeling stressed about school, or anything, take a short
timeout for meditation.
Meditation is a time for quiet thoughts, and can be done sitting, walking, or
lying down.
Meditation gives you a chance to think about how to get your projects done the
best way you can. And, it is a way to spend some time thinking about ways to
solve problems.
If you are having trouble getting along with someone, meditation is a time to
think about a way to get along again.
Here's one way to meditate:
A Sitting Meditation
Time: 2 to 10 minutes.
Sit up straight, cross-legged if on the grass, or if you are indoors sit on a
pillow on the floor, or on your bed, or in a chair. If you sit in a chair your
feet can be on the floor in front of you. Hold your hands in your lap and close
your eyes.
Begin to breathe easily and evenly, in and out. Silently count each breath in
as one count, and each breath out as one count, till 20 counts, or another even
number.
Example: Count 1 breathe in; count 2 breathe out;
count 3 breathe in; count 4 breathe out.
Finish counting to 20 and continue to breathe evenly.
Next, think with appreciation about the people in your life, such as your
family, friends, and teachers. Thinking good thoughts feels good and rests you
mind and body. It gives you more energy.
Feeling more rested after spending time in appreciation is a good time to work
out, in your mind, any problems with family, friends, or school.
After meditation write your new ideas. A notebook or journal just for your
thoughts is handy.
To finish the meditation, take a deep breath in, and out. Stand up and stretch.
After Quiet Time
I'm Feeling Fine.
Article and illustration by Susan
Helene Kramer
14. Guided Relaxation
Meditation for Kids and Teens
Article by Susan Helene Kramer – Shuchi
Pick a warm spot where you will not be disturbed. Lie on your back on a bed,
carpet, blanket on the lawn, or a warm sandy beach.
Rest your arms near your sides; legs relaxed and slightly apart. Close your
eyes. You may want to cover yourself with a light blanket in case you cool
down while relaxing.
Imagine sinking lower and lower into the surface. Enjoy the relaxed feeling in
your body that is lying so quietly; begin to feel comfortable all over.
Breathe in and out easily and evenly.
Example:
breathe in 1 count;
breathe out 1 count;
breathe in 1 count;
continue ...
While lying so still begin to listen to the sound of your breathing.
This calms and rests your body and mind.
When your body is relaxed and your mind calm it is easier to work out any
problems you may be having at home, school, or with friends.
After some time, begin to come back to your everyday self by taking a deep
breath, opening your eyes, stretching out your arms and legs.
Keep this relaxation meditation as a handy tool for whenever you have a few
minutes to yourself and need a break, or just some rest.
Practiced at bedtime, relaxation meditation closes the day in a positive way.
Article by Susan Helene Kramer
Photo credit Stan Schaap; meadow next to the North
Sea, The Netherlands
15. Bedtime Prayers for
Kids
Article by Susan Helene Kramer – Shuchi
Little prayers to meditate upon before sleep –
"Before I close my eyes tonight
I thank you Lord with all my might
For my friends and neighbors, too
For everyone that's in my school
And keep my family in your heart
And may I remember
We're never apart."
***
"For peace on earth
Dear Lord I pray
May all earth's children
Live free one day."
***
"As I slumber in my bed
Keep my angels overhead
And with the dawning of the day
Angels can then
Watch me play."
***
"Dear guardian angel
Be with me here
Keep careful watch
Till morning is near."
***
"Lord, keep me safe
While dark is the night
And may I awaken
To bright morning light."
***
As a follow up activity after reading these bedtime prayers with your children,
have them draw pictures to illustrate each, and collate the pages into a little
prayer book for them.
Article by Susan Helene Kramer; photo credit Stan Schaap
16. Christmas Prayer for
Children
Article by Susan Helene Kramer – Shuchi
Holly trees with berries red
Children early tucked in bed
Thoughts alive with holiday cheer
For Christmas morning's almost here …
It was so long ago a babe
Changed our lives with what he gave
He shared his love with everyone
This precious gift of God's own Son.
And so on Christmas day we take
The time to give and share and make
A special place inside our hearts
Where love will live and not depart.
Let's celebrate our joy and peace
Share our love with all we meet
Remembering that the newborn babe
Lives safely in our hearts this way
Lives safely in our hearts today!
Prayer and photo credit Susan Helene Kramer
17. How to Teach Kids
Sitting Meditation
Article by Susan Helene Kramer – Shuchi
Kids love nature and what better images to use for meditation than little
animals. Many of us through life have come to enjoy the animated stories on the
Technicolor screen, and the many books of animals talking and working out
lessons for the common good.
Sitting meditation practice
Regulated breathing
To introduce children to sitting meditation you are
going to be the model to emulate.
Everyone sit in a circle with you on a carpet or blanket, facing in to the
center, with legs crossed in; hands clasped resting in their lap.
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)."
Try to gear your explanations of the benefit of even breathing to the age group.
If your children are at least school age explain that even breathing like this 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.
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
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.
Quiet time
The little talking dog now sits down, curls up, closes
his eyes, 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 all 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.
Remind the kids they can do this meditation anytime they need to calm down, or
need some quiet time to work out any problems they may be having at home,
school or with others.
Article and photo credit Susan Helene Kramer
18. Walking Meditation
for Problem Solving for Kids
Article by Susan Helene Kramer – Shuchi
This calming meditation combines even breathing with brisk walking.
To begin:
Pick a path that you know and feel safe walking on for at least 5 minutes.
Walk briskly while swinging your arms easily back and forth, in opposition.
(This means that when the left foot steps forward, the right arm swings
forward, and when the right foot steps forward the left arm swings forward.)
See the photo of Kathy at right walking with her arms and legs in
opposition.
While walking, breathe in and out evenly. One way to do this is to take 2 steps
while breathing in, and then 2 steps while breathing out.
By breathing evenly while walking you are practicing concentration, which is a
useful skill at school, in sports, at play, or anytime.
And, if you are feeling out of sorts, upset, or angry, take a walk – brisk walking sends more oxygen to all the
parts of your body, and helps you feel fresh and relaxed again.
To finish your walking meditation, stretch arms overhead,
then down to sides, and continue on with your day!
Walking
with even breathing
Clears my mind
And now I'm feeling fine.
Article and
photo credit Susan Helene Kramer
19. Meditative Movement
for Kids of all Ages
Article by Susan Helene Kramer – Shuchi
Meditation and meditative movement can be for toddlers, preschoolers, school
age kids - everyone!
What is important is that the practices –
poses, breathing and meditation – are
adapted to suit the age and abilities of participants. Naturally babies cannot
assume a posture or follow directions on how to breathe or put this leg here,
and look in that direction there, while breathing in.
Formal instruction can begin only when the participants are able to follow
directions and have control of their movements and breathing at the same time.
But until that stage of development, or with disabled people, an assistant can
gently help the student move into and hold a pose, or sit or recline for
meditation.
The benefit of moving meditative poses and meditation is manifold, including:
increasing physical flexibility; developing connections between the right and
left brain, as the poses are done equally to the right and left; calming the
mind through even breathing in the postures and meditation; non-competitive, as
it is for personal development – not a
team sport.
About 1975 I fell into teaching children adaptations of traditional Eastern
poses and meditation suited to their abilities quite by chance, as I had been a
classical ballet dancer and when no longer performing I began studying the
non-competitive poses, breathing practices and meditation. My year studying
classical Hindu – Bharatanatyam dance
was a background that contributed to my skill in Eastern disciplines.
Nowadays it is more common and accepted for both boys and girls to take
meditative movement such as Tai chi and yoga as an alternate or additional
physical regime to studying dance, learning gymnastics or sports. These
disciplines are coming of age for everyone.
My own 5 children are successful adults and products of these early practices. My
30-something son tells me that after work he goes out in the backyard and does
20 minutes of meditation by himself to relax and rejuvenate. And, several times
a week he does a long walking meditation with his dog in tow.
This shows me it is really a good idea to give kids the opportunity to learn
meditation, controlled breathing, meditative movement and yoga techniques, the
earlier, the better. They give a lifetime of methods to maintain or reclaim
peace and harmony, body, mind and spirit!
20. Intermediate Sitting
Meditation for Kids
Article by Susan Helene Kramer – Shuchi
Once you've learned the basic sitting meditation for kids of sitting still and breathing
evenly in and out, it's time to try an intermediate meditation.
To begin:
Sit up straight on a towel or blanket on the grass or beach if outdoors, or on
a thick rug if indoors. Cross your legs in and fold your hands in your lap.
Close your eyes and begin breathing like this: on count 1 breathe in; on count
2 breathe out; on count 1 breathe in; on count 2 breathe out and continue this
rhythmic pattern during your sitting meditation.
After you are used to the pattern stop saying the numbers, but keep up the
rhythm of breathing.
Now, think for some moments with appreciation about at least one good thing in
your life. It could be a loving parent or family, a close friend, a helpful
teacher, for example.
When we keep an appreciation in mind we look at more stressful situations in a
positive way. This helps new fresh ideas for solving problems come up in our
mind.
Now include a small verse of gratefulness to end your meditation:
I am grateful for my family and friends,
I am grateful for my school,
Please help me remember
To show I care
When others need me, too.
Finish your meditation by taking a deep breath and slowly letting it out. Open
your eyes. Stretch out and go on with your day with a good attitude.
Article and photo credit Susan Helene Kramer
21. How to Teach Kids
Walking Meditation
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. You lead the way and this can be in single
file or with kids alongside you – but do
maintain the lead at the head of the line or pack, because you are setting a
special pace for the meditation.
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. Now tell your group that today you are learning a walking
meditation.
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 children you are now doing the first 2 parts of walking 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.
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 come to mind.
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 do a kindness.
Article and photo credit Susan Helene Kramer
22. Children's Prayers as
Stories: Walking Along
Article by Susan Helene Kramer – Shuchi
This is a little story that incorporates prayer and is
for children of all ages. The setting is a village road that has a bridge over
a creek. Perhaps it takes place on an ordinary summer day.
I find that it is much easier to learn about prayer, kindness and
thoughtfulness by remembering a little story modeling these qualities.
Walking Along
Walking along
Feeling fine
Meeting with friends
Spending some time.
Crossing a bridge
Watching the ducks
Tossing in bread
They are catching with luck.
Walking along
There's a fallen bird nest
We lift it back up
To an empty branch crest.
Friends heading home
Play's over today
Feeling good, feeling fine
Caring in small ways.
While settling down
Thoughts lift into prayer
Soft blanket of night
Tucks in friends everywhere.
***
As a follow through activity after reading this little story with your
children, have them draw pictures of the activity in each paragraph, and
collate the pages into a little prayer book for them.
Article and photo credit Susan Helene Kramer
23. Meditation Stories
with Twins Anneke and Hans Ebook Summary
Article by Susan Helene Kramer – Shuchi
These eight short meditation stories set near the sea in North Holland show
that even without lessons in the classroom we can learn how to function well
amongst our fellow humans and the environment. Nature teaches us how to live in
harmony when we are quiet and observant.
Hans, Anneke, Max and cousin Johnny are the characters
in the meditation stories and teach us while they are learning meditation
techniques that come in handy in the moment and in later times; a few virtues
make their appearance also.
Look for how to sit, relax, walk and dance in meditation, and how an instant
meditation, prayer, reflection and song bring a feeling of happiness and
enthusiasm to living.
The stories are illustrated with photos of North Holland.
Most of all enjoy these little stories that are easy to remember and will stick
with you like mother's pancakes and syrup on Sunday morning.
Anneke and Hans went to school
But what they learned after
Was more than school rules.
The birds, grass, trees and waters flowing
Held lessons that helped them shine
While growing.
Stories
1. Sitting Meditation by the Sea
2. Dance Meditation in the Park
3. Relaxation Meditation in a Meadow
4. Walking Meditation by a Canal
5. Instant Meditation and Lesson on Kindness
6. Thankfulness in Prayer and Meditation
7. Christmas Joys
8. Reflecting While Sitting on a Pier
First story: "Sitting Meditation by the Sea"
To begin, it is a Saturday morning and the twins are climbing onto their bikes,
to start heading out along the 2 mile herringbone patterned brick bike trail
rolling through the dunes leading to the North Sea on the western coast of
Holland.
Along the path to their right and left they pass woodlands of oak and open
grasslands, interspersed with lower pond areas surrounded by grasses, reeds and
cattails. Many birds and ducks make these dune parklands their home year round
or temporarily while migrating.
Anneke spots a new family of colorful male mallards with their tan and brown
mates, and Hans spies a group of coots with the white
foreheads and black bodies of both sexes.
Then the twins see a cormorant flying across in front of them about 20 feet
high over the meadow, carrying a long thin branch back to his nest site in the
middle of a large pond.
Hans and Anneke do not pause long on the ride today, as they are anxious to
reach the open stretch of yellow sandy beach rising gently from the sea in
their quest to collect small shells for craft projects.
Nearing their destination they race each other for the final stretch down the
slope of the last tall grassy dune, coming to a quick halt as the brick trail
breaks off abruptly into soft sand.
Their eyes momentarily adjust to the far horizon of sea, barely discernible
from the gray-blue sky above. Eighty miles directly to their west is England.
And, looking in a north-westerly direction, hundreds of miles away just south
of the arctic circle is Iceland, the direction from which many winter storms
assault Holland after first whipping their winds against the shores of northern
and eastern Scotland.
Out of breath, Hans and Anneke lock up their bikes on convenient rail fences at
the end of the bike path, and go sit for a few minutes at the foot of a dune
facing the sea.
Since they are quiet and unmoving, a seagull comes quite near them at the
water's edge. Two foot waves wash in and flow back by gravity and still their
seagull friend, 'Sammy Seagull' as they call him, stands rooted on the wash of
beach.
The twins take this time to sit up straight pretending to
be seagulls, and as the waves wash in and out in a regular pattern, their
breath quite naturally takes up a regular even pattern of its own.
After a minute, Anneke and Hans feel rested and run down to water's edge in
pursuit of their new seagull friend, but only fast enough to catch a glimpse of
his white belly as he swoops out over the edge of sea.
They turn their attention back to collecting the shells they had come for,
gathering several handfuls they consider special. Walking back to their bikes,
shells stored in backpacks, brother and sister wend their way home.
But, the events of the day with Sammy Seagull at the sea were not forgotten. To
this day, when they need a break, the twins spend a few minutes sitting still
while breathing in and out in an even pattern, like the waves that repeatedly
wash in, and flow back out to the sea.
*********************************************
The author, Susan Helene Kramer, has been teaching people of all ages and
abilities meditation, yoga and dance for more than 30 years.
Link to Buy:
Ebook
24. 15 Ways Meditation
Benefits Kids
Article by Susan Helene Kramer – Shuchi
Here are 15 ways kids can benefit from learning meditation techniques:
1. Meditation practice develops strength of character, as the child learns
about virtuous living by thinking over the qualities of each virtue. 2.
Meditation can help a child learn to think for themselves, and determine a best
course of action by reflecting on possible solutions. 3. 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.
4. 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. 5. Meditation feels
good because a calm mind and relaxed body generate feelings of harmony. 6. 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.
7. 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. 8. Following the sequence
within a meditation develops memory and the ability to concentrate, which
carries over into school work. 9. Longer meditations give the body and mind
time to deeply relax and center.
10. I found in teaching, that active or hyperactive kids moving in rhythm with
the group, such as in walking meditation, derive a calming effect. 11.
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.
12. Meditation can be done individually or in a group setting and it does not
need a special place to practice.
13. 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. 14. 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. 15. Meditation
feeds self-esteem: when in control of body and mind the youngster finds
confidence to handle any situation competently.
25. Yoga for all Kids Ebook Summary
Article by Susan Helene Kramer – Shuchi
This ebook by Susan Kramer includes 4 styles of
meditation for balance, harmony and instant stress relief, plus 15 gentle
moving yoga poses that can also be used as a basic motor skills lesson plan,
followed by 18 chapters about how to live social skills, and a dictionary of 40
one sentence definitions of happiness. For kids of all ages and abilities! Fully illustrated with photos of poses.
With the stresses in modern society I feel it is important we give kids techniques
to help them out at a moment's notice and that is what the meditations teach
them.
The text is easy enough for a school age child to read themselves and keep
handy in their desk at home or school to refer to.
Traditional yoga poses and breathing techniques have been adapted to help
foster motor skill development, coordination, and concentration for students of
varying abilities and with special needs.
Each of the poses shows a child doing them so little reading skill is necessary
to follow along.
If you already bought an earlier version, this updated ebook
is waiting for you in your BellaOnline Membership
Area.
Details: 96 pages; ISBN: 978 908 099123 1.
Table of Contents
Introduction
Meditations
1. Sitting
2. Relaxation
3. Walking
4. Instant Stress Relief
Moving Yoga Poses
Guidelines
Benefits
1. The Leaf
2. The Flower
3. The Cricket
4. The Owl
5. The Bird
6. The Squirrel
7. The Chipmunk
8. The Rocker
9. The Seal
10. The Salutation Pose
11. The Snake Pose
12. The Turtle
13. The Starfish
14. The Cat Pose
15. The Swing
How to Live Social Skills
Introduction
1. Caring
2. Citizenship
3. Compassion
4. Contentment
5. Courtesy
6. Forgiveness
7. Friendship
8. Helpfulness
9. Honesty
10. Kindness
11. Loyalty
12. Manners
13. Respect
14. Responsibility
15. Self Sufficiency
16. Tolerance
17. Trustworthiness
18. Truthfulness
Happiness Dictionary
40 One Sentence Definitions of Happiness
About the author – Susan Kramer
has been teaching meditation and yoga to all ages and abilities since 1965.
Links to Buy
Ebook
or paperback
26. 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.
27. Anneke and Hans Learn
About Thankfulness
Article by Susan Helene Kramer – Shuchi
The setting is a little village nestled against the
dunes by the North Sea in Holland. As the story begins …
Anneke and Hans and their parents are off to the school playground this
Saturday morning to help set up for the community rummage sale. The annual
event gives families a chance to donate what is still usable from their
wardrobes, the kids' toy chest, or anywhere at home, and the income raised buys
playground equipment.
Pa is going to check in the shed to see if he really needs some tools he has
had stored there for a while, and Ma is checking all her kitchen cupboards to
find some baking pans she can do without.
The kids hear their parents commenting to each other that they are thankful
they have more than they really need and can give to others who will find the
items useful. From the smiling expressions on their parents' faces Anneke can
see they are really glad to be able to make donations.
Seeing their parents finding items to share the twins climb the stairs to their
bedrooms, Anneke on the 2nd floor facing the front garden and street, and Hans
in the converted attic room overlooking the back garden golden chain tree.
First they each check their wardrobes for clothes that are too small. Anneke
finds a jumper and blouse that were from 2 years ago that she has definitely
outgrown, and lays them on her bed. Then lined up on the floor of the cupboard
are several pairs of shoes that she has just outgrown. So she wraps them in a
piece of newspaper and lays them alongside the jumper and blouse. Anneke is
feeling thankful that another child will have them now.
Hans is up one floor doing the same as his sister, and has found 2 pairs of
pants that are way too small, and carries them down to Anneke's room. The twins
scoop up the items and skip down the stairs in tandem, showing their mom what
they have to donate.
Ma and Pa wrap everything in plastic bags recycled from shopping trips, and the
family climbs on their bikes and heads over to the tables set up for the sale.
Many other families are already there setting out their donations to be
rummaged through. The prices on everything are kept low so buyers will be able
to afford what they truly need.
Anneke and Hans feel thankful, energetic, and positive having items to share
with neighborhood boys and girls, and they enthusiastically go off chasing
papers on the playground that are escaping up in mini wind funnels.
Ma and Pa notice Anneke and Hans skipping around on the pavers and comment that
they are proud of their enthusiasm generated by giving to others. It gives
the parents pause to reflect that sharing and being thankful are positive
experiences. They are glad the kids are having this opportunity to learn that
it feels good to give; to be able to share.
Slowly the morning winds down; the rummage sale's been a success. The family
pedals home and gathers around the table for lunch of ham and cheese, sliced
tomatoes and cucumbers on buttered buns.
Before eating, they take time to join hands for a few moments of silent
meditation, and together say this prayer of thankfulness and appreciation for
what they have, and how good it feels to share:
"Our family together, joined hand in hand
Gives thanks for all we have to share
And may we remember this blessing each day
And how important it is to care."
Article by Susan Helene Kramer; the characters in this story are fictional, but
the setting is true to life.
For offline reading
Short Meditation Stories with
Twins Anneke and Hans
Enjoy these 8 little meditation stories with Anneke, Hans, and friends learning
meditation techniques that will stick with you like mother's pancakes and syrup
on Sunday morning. Illustrated with photos of North Holland.
28 pages.
28. Guided Meditation for
Kids About Being Honest
Article by Susan Helene Kramer – Shuchi
We learn about being honest through making choices that are true and right,
rather than untrue and wrong.
Time and time again throughout life we are all faced with the dilemma of how
honest to be in certain situations.
There are times when honesty should be tempered with wisdom, such as when we
would be hurting someone by telling the honest truth. An example would be that
you see a bully chasing a boy down the street and know which shop the boy ran
in to escape. And then the bully asking you if you saw where
the boy went.
In order to spare the boy being chased from possible harm, it is better to be
less that absolutely honest to spare the boy from the bully.
Honesty tempered with what is for the best outcome of the situation is the
right practical solution.
Guided meditation on being honest
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, just keep up the even rhythm of
breathing.
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
journal and pen at your side to write about any thoughts that come to you about
being honest.
Imagine you are in the grocery store with your mom and you see a lady with an
open purse ahead of you in the aisle. Suddenly she reaches up high to take down
a box of cereal from the shelf and because her purse is open her wallet falls
out onto the floor and she doesn't notice, but instead keeps pushing her cart
down the aisle.
No one else notices the wallet on the floor.
You must decide whether to be honest and return her wallet, or pick it up and
keep it as it may have money inside.
You know that the wallet is not yours, and you really do not feel good at the
thought of keeping it for yourself. But you do feel good, in fact, full of
energy at the thought of running down the aisle to return the wallet to the
owner.
This story shows that acting honestly fills you with good feelings.
To finish your meditation take a deep breath in and out and stretch out your
body. If you have some thoughts about honesty take a few moments to write about
them in your journal.
29. Walking Meditation
for Kids Emphasizing Kindness
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.
30. Swimming Meditation
for Kids
Article by Susan Helene Kramer – Shuchi
Swimming and rhythmic water activities such as aqua aerobics can be a great
time to spend as moving meditations for kids. While getting healthful exercise,
they incorporate all the body, and provide a block of time to clear the mind of
sticky issues.
Swimming is an individual water activity especially suited to stress relief. It
is a time to think about and reflect on problems that may be going on in
family, relationships with friends, and school work.
Aqua aerobics may be in a group, but probably follows a routine of repetitive
movements, giving time to think and reflect on problems.
How to use swimming for meditation
First, kids need to learn some basic strokes. In
practicing the swim coordinated arm and leg movements by holding them in
opposition there is the added benefit of developing right - left brain
connections, and aiding bodily circulation.
Learning to swim has a lifelong benefit, too. It is a skill we can use at all
ages. Even the elderly benefit by movement in water, whether by aqua aerobics,
or walking along the floor of the pool, using arms to push the water away -
when right leg steps forward, left arm goes forward, and vice versa - another
version of the cross-crawling action.
Once the basic strokes are mastered and become automatic movements the
technique takes care of itself and the mind in freed up to turn to other issues
at hand.
Starting out with slow laps in a pool or while swimming parallel to the water's
edge at the beach, give the body a moment to warm up.
Take slow strokes and enjoy the feeling of the water moving along the body.
After getting into the regular swimming pattern let the body go along with it's pattern and turn to one issue
that needs working on. Think about ways to resolve the problem in a win - win
way. That means to find the best resolve, which is where everyone benefits in
some way.
I remember as a child the times I would swim back and forth across the cove in
front of our house in a relaxed manner, just planning and thinking out
situations and about creative projects.
Swimming meditation is also a time to let the creative juices flow - kids
have their projects and need time like in swimming to dream, plan and work out
the details!
31. 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 from
lemons to lemonade with the sweetness of an appreciation or uplifting verse or
thankful thought.
Quiet Time 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 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.
And perhaps, when you get up and become active again, some new ideas will 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 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
whenever you need it!
Now, follow the links below to learn more about meditation for kids and teens.
Article by Susan Helene Kramer; photo credit Stan Schaap
of wild sheep in the Dunes Park by the North Sea, The Netherlands
32. Guided Meditation for
Kids on Friendliness
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!
A 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 they are communicating with others
and they look and sound happy.
Over on the bench you see a new kid by himself who is longingly watching others
play together. Now, see yourself go over to the new
boy and introduce yourself. 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 – 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.
33. Anneke and Hans
Celebrate Christmas
Article by Susan Helene Kramer – Shuchi
The setting is a little village near the North Sea in Holland. Snow has blown
in from the northwest overnight, reflecting brightly in the light this
Christmas morning.
Twins, Anneke and Hans are up early and will be heading to a church service
with their parents. Fortunately, they'll only have to walk a few blocks as it
would be too slippery to ride bikes.
In Holland, Christmas is celebrated over two days, December 25th and 26th.
Christmas eve or the morning of the 25th is reserved
for church services. Children receive most of their gifts on a separate day
just for them - the eve or day of Sinterklaas,
December 6th. This frees up the 24th and 25th for family visits with good food
and many toasts.
Hans and Anneke are each dressed in snow pants, jacket, cap, scarf and gloves;
it takes a while to get ready for the trek. Ma and Pa are wearing their long
heavy coats, each with a scarf wrapped several times around their neck; gloves
completing their outfits.
Just when they step out the front door they see the surprise Pa has waiting for
them: he's brought their sleds from the shed out back to the sidewalk in front,
and both children will be getting a ride to church pulled by their parents.
This is a real treat as on school days the kids must trudge through the snow in
their boots.
Arriving at church, Ma and Pa stack the sleds next to the bike rack and the
family enters the community church together to the sound of organ music playing
George Frederick Handel's "Joy to the World." "Joy
to the world! The Lord is come; Let earth
receive her King …."
The twins feel reverent and happy listening to the uplifting and hopeful music.
They reflect to each other that they wish every day could feel like Christmas,
joyful and full of music. The choir continues with several more Christmas songs
and the family joins in on each chorus.
Next, the minister gives a sermon on the meaning of Christmas: that it is
meant to be a rebirth of loving kindness in our hearts every day. And that the
innocence of the Babe of Bethlehem is a reminder to give purely and unselfishly
in order to maintain peace of mind, and help family and neighbors when needed.
Then the congregation fold their hands and bow their
heads for a few minutes of silent prayer and meditation, taking time to reflect
on the message of caring and love and how it can be put into action. The twins
feel peaceful during these moments, and decide that helping out and being kind
is really what gives them their best feelings of happiness.
All the way home they think about how much fun it will be helping their parents
get ready for their relatives' visit later in the day. Anneke will help set the
table and bake cookies with Ma. Hans will help Pa bring in split logs to keep
the fire stoked in the wood stove, which is along one wall in the large space
that is both living and dining room. The wood stove, the sole source of heat,
keeps the house toasty on cold days, as the warm air winds its way up the
stairwell to the upper floors.
The day gets very busy, family arrives, everyone eats, their voices getting
louder with tall tales and shared remembrances of past times. When they are
finally tucked in to their beds, Anneke and Hans each make a promise to
themselves to remember that showing kindness and care by helping out when they
can gives them the priceless gift of happiness, not just at Christmas time, but
every day of the year.
The author, Susan Helene Kramer, has been teaching people of all ages and
abilities meditation, yoga and dance for more than 30 years.
For offline reading
Short Meditation
Stories with Twins Anneke and Hans
Enjoy these 8 little meditation stories with Anneke, Hans, and friends learning
meditation techniques that will stick with you like mother's pancakes and syrup
on Sunday morning. Illustrated with photos of North Holland.
28 pages.
34. Group Meditation for
Kids
Article by Susan Helene Kramer – Shuchi
This is a guided meditation for children led by an
older child or adult. It includes 3 parts –
an opening prayer, short quiet time meditation, and a song.
To begin, leader and children sit up straight next to each other, eyes open, in
a circle facing in. Everyone holds hands. The right palm faces up to receive
the group energy and the left palm faces down to send it on.
Part 1
A prayer or poem can be read or recited from memory, such as “Golden
Light”
“Golden Light, shining bright,
Always teach me what is right.
Teach me to speak with kindness and care.
Teach me to be willing to share.
Teach me to remember, when playing with others,
That all of us are world sisters and brothers.
Golden Light, shining bright,
Keep our world family safe in Your sight.”
Part 2
Leader and children close their eyes for a minute or more of quiet time,
thinking about one way to be kind after the meditation.
Part 3
Open eyes and sing an uplifting song such as “Keep Us in Your
Sight” to the tune of “The Farmer in the Dell” (The
farmer in the dell, the farmer in the dell, hi-ho the derry-o,
the farmer in the dell.)
Refrain:
"Lord, keep us in Your sight,
Lord, keep us in Your sight,
1st verse:
– In school, while playing and at home,
Lord, keep us in Your sight.
2nd verse:
– May we all join hand in hand,
Lord, keep us in Your sight.
3rd verse:
– May peace spread over every land,
Lord, keep us in Your sight.
Final verse: (repeat 3rd verse)
Lord, keep us in Your sight,
Lord, keep us in Your sight,
May peace spread over every land,
Lord, keep us in Your sight.”
To finish the group meditation, stand, stretch; enjoy the uplifted energy!
35. Guided Meditation for
Kids on Compassion
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 are – someone gets a
physical injury, or is sad and crying and needs comforting, or 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 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.
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.
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 out and stretch. Now take some
moments to think how you can be compassionate with someone you know who may
need some help. The benefit to you is you will feel good being useful for a
much longer time than while you are helping out!
36. How to Teach Kids
Music Meditation
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. I find it literally gives me added
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, 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 breathe
out, stretch out, get up and go on to their 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 –
this breaks the pattern of stress.
37. Running Meditation
for Kids
Article by Susan Helene Kramer – Shuchi
Running meditation for kids should be done at a comfortable pace without any
sense of competition. Rather it should be viewed as an individual activity even
if a group of kids are running together around the track at school or the park.
The reason for kids to keep at a non-competitive pace is that their bodies are
still forming and they don't need the hard impact of fast running that teens
and adults can tolerate.
The benefits for kids doing a running meditation are, amongst others:
1. Stress relief.
2. Breathing in more oxygen and exhaling more carbon dioxide.
3. Developing the synapse between the right and left brain from the
cross-crawling action. That means when the right foot steps forward the left
arm swings forward, and just the opposite of when the left foot steps forward
the right arm swings forward.
Another big plus for kids is making running a meditative time to think about
any problems they may be having with relationships or school work. Just this
little space of time by themselves is like a mini vacation from the regular
routine; a time of refreshment.
When the kids get going in their slow running pattern there is time to think – the running has become automatic and this
frees up the mind to work on planning how to improve a relationship that is
causing grief.
To begin - start out walking, swinging arms back and forth as described
above. After a minute walking it is time to step up the pace to the slow
running. The total time spent running could be anywhere from 5 minutes to 15
minutes or more, depending on the individual's endurance and time constraints.
The arms in running are held a bit differently than in walking. In
walking the arms are almost stretched out while swinging back and forth, but in
running the arms pump and are held bent at the elbow with the back and forth
motion still coming from the shoulders. Walking and running use the same
pattern of arm and leg opposition as described in number 3. above.
Running meditation has the benefit that it does not look like something
different than the other kids are doing. No one knows the running session is a
time for peace and quiet; a space to think over stressful situations in a
relaxed way, and let some answers come to mind.
Article and photo of child running by Susan Helene Kramer
38. Meditation Story of
Little Johnny Meditating by the River
Article by Susan Helene Kramer – Shuchi
Johnny Adams lived in a time and place more pristine. Sunfish burrowed holes in
shallows of sheltered river coves; blue crabs clung low underwater to pier
pilings, visible occasionally from above to a watchful eye.
Looking back through a window in time we see Johnny out on the pier watching
the resident flock of mallards streaming toward him, then
veering to the west into the nook of cove carved eons ago by flooding and
tides.
Each day toward sunset the flock converged in this seeming ritual of greeting,
before hiding for the night amongst the cattails growing along the river's
hidden recess.
This was a quiet time of day when minutes seemed longer, and the sinking sun
changed from golden to red leaving a deep blue and purple sky behind; lingering
on.
It was the time of day Johnny liked to breathe in the respite of cooler air
arriving in little gusts from the east.
It was a perfect time to reflect on the landscape of his day; on his trials and
how he'd solved them; on how he'd related with family and friends. It was a
time to make plans for the next day's adventures.
And, it was the perfect time to sit quietly, undisturbed; his gentle breaths
mimicking the even in and out rhythm of the small waves lapping the shore.
Johnny quieted down in body and mind in nature's stillness, and in the falling
rays of light restfully welcomed the enveloping night.
***
Meditation story and photo of Magothy River by Susan
Helene Kramer
Johnny Adams is a fictional character.
39. Biking Meditation for
Kids
Article by Susan Helene Kramer – Shuchi
Biking meditation is an exhilarating practice that wheels away stress and gives
a new positive outlook on life.
It can be for all ages and abilities that can ride a tricycle or bike, so even
the youngest kids can get the benefit.
Begin by putting on safety equipment and making sure the bike tires are pumped
up properly, and the gears, if there are any, are moving smoothly.
If you will be biking an hour or more, clip on a water bottle to keep hydrated.
I also like to take juicy fruit on a long ride.
Plan your route with the help of an adult if you need to read a map. I
recommend biking in pairs for safety's sake. If someone falls, the other can go
for help. Always let an adult or someone in charge know where you are going.
Some ideas for biking routes are around your housing block, to your school and
back, on the school playground if they have a track laid out for this.
We have an elementary school across the street from us and while not with a
large playground, they have recently painted lines on the asphalt around the
outer edge, to form a track for kids to bike in circles. The track is 6 feet
wide all around so more than one child can ride at a time.
This is a great time for parent and child bonding, also – not just for the kids to enjoy.
To use biking as a meditation for stress relief, coordinate your breathing with
each pedaling stroke. When you breathe in pedal both right and left foot. And
the same when you breathe out – pedal
both right and left foot.
Or, you may be able to pedal 4 strokes while breathing in, and 4 strokes while
breathing out. Use whatever even and regular pattern feels the most
comfortable.
The coordinated right and left pedaling combined with the even breathing draws
more oxygen into your body than a slower activity, and pushes out more carbon
dioxide. It is an aerobic activity and good for health, as such.
To review how to use biking meditation for stress relief: Be sure your
bike is in safe condition, take along water for a long ride, wear your safety
equipment, ride with a buddy, let an adult know where you are going, and use
the coordinated breathing and pedaling described above.
40. Swinging Meditation
for Kids
Article by Susan Helene Kramer – Shuchi
Swinging is a fun way to meditate while outdoors in the fresh air to get rid of
stress that has gotten you tied up in knots!
It is a moving meditation and joins the ranks of other stress relief
meditations like walking, biking, running and swimming.
What is unique and fun about a swinging meditation is it can be done in your
own backyard by yourself, or on the playground with
other kids around!
Here's how to do a swinging meditation
Sit on the swing seat and take hold of the rope or ropes. Be sure to hold on
with both hands at all times for balance and control.
Push off with both feet together to get started –
maybe you will need to push off a couple of times to get some momentum going.
To maintain your swinging begin a rhythmic pattern of bending your knees and
pushing your feet forward with some energy to swing forward. To go back, when
you are at the top of your swing forward, pull your legs back under your seat
with an energetic pull. This is called pumping.
All during the swinging coordinate your back and forth pumping so your legs
remain right alongside each other with your knees almost touching. If you don't
keep your legs lined up together doing the same pumping motion you will swing
in a twisted fashion rather than straight forward and back.
To begin to get the benefits of your stress relief meditation just keep up the
pumping of your feet back and forth in a regular pattern without thinking about
it too much.
Rather, this is the time to think about positive things in your life by
first bringing an appreciation to mind.
Appreciation for what each of us has puts us in a positive mood, and it is much
easier to see and then work out solutions to problems when we are feeling
positive and energized.
Swinging meditation is a great way to get energized –
unless you get dizzy, it gives you a boost of energy and a fresh outlook on
life.
After swinging for awhile and starting to feel
refreshed and full of new energy slow down your swinging and eventually stop.
Go back to what you had been doing or on to a new activity.
If you are old enough, write in your notebook any new problem solving ideas
for school, or with friends and family, that came to
you during the swinging meditation session!
Article by Susan Helene Kramer; photo credit of child swinging by Stan Schaap
41. Meditation for Kids About Being Kind
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 about being kind
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, 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
journal and pen at your side to write about any 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 - helps out another and
gives you more energy, too!
To finish your meditation, take a deep breath in and let it out, 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.
42. Meditation on Giving
Kids Guidance
Article by Susan Helene Kramer – Shuchi
We tend to lump children together as one homogenous
segment of humanity, more often than not only seeing uniqueness of adults,
rather than letting the uniqueness of each child stand out.
Meditation
Sit in your special place and begin even and regular breathing such as 2 counts
to breathe in and 2 counts to breathe out. Keep up this even rhythm throughout
your meditation without actually doing the counting.
Children are impressionable and react rapidly to stimulus. Children as
individuals need a general and personalized plan with their schooling to
develop their inherent qualities.
Kids learn best when they see the adults around them modeling what they want
the children to learn.
Adults that are around children need to extend a helping hand if they are about
to fall; otherwise we should just observe and allow them to master their walk.
The basis for their behavior is set at an early age and refined as they grow
into adults. Parents and teachers should set guidelines for kids' behavior at
home and at school, with repercussions made known beforehand.
As adults, we have golden opportunities to inspire and bring out the best in
kids, our next generation, by our words and actions. Let us, as responsible
adults, fully love each other and our children, living as the best examples
that we can.
Reflection meditation is valuable for your kids to learn too, helping them to
calmly work out sticky situations.
Finish your meditation by taking a deep breath and slowly releasing it. Take a
few minutes to write out any new insights in your journal for later review.
Article and photo credit of young blackbird by Susan Helene Kramer
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on this site is copyright Susan Helene Kramer
and may not be used in any manner without express written permission.
Email: susan@susankramer.com
Paperbacks or EBooks
Yoga for All Kids -
book or ebook
A meditation and yoga
practitioner since 1976, Susan, Shuchi, writes on
practical spirituality, family and social issues, and dance. Her instructional
books are listed at her web site – http://www.susankramer.com/books.html
page created October 3, 2009; updated June 6, 2013;
updated August 23, 2016