The practice of meditation is something that many of us did not learn until much later in life. Imagine, however, if we had begun to reap its advantages at a much earlier age; would it have been possible for us to successfully negotiate the emotional rollercoaster that is puberty? Allowed us to study for the examinations in a more effective manner? How did you teach us how to connect with our peers and our parents in a more compassionate manner?
Initially, the concept of requesting that a youngster engage in meditation could seem to be an absurd assignment. There are a lot of children that have a hard time sitting still for even thirty seconds, much alone ten minutes. On the other hand, it is not completely impossible to instruct children in the foundations of meditation. With the right approach, parents, teachers, caregivers, and loving relatives can teach meditation to children in order to assist them in comprehending how to calm their minds and settle into their bodies. This will enable them to better process their feelings, retain new information, and improve their focus, and they will be able to do all of these things much sooner than we would think.
The benefits of meditation for children
It has been shown again and again that practicing mindfulness and meditation while at work may assist individuals in achieving greater success in their professional life. At the same time as younger children can be decades away from having a profession, they might already be attending school full-time. In a school environment, meditation has the potential to have a beneficial influence that can be measured.
One of the most significant ways in which meditation can assist children in achieving success in the classroom is by enhancing their capacity for working memory. Working memory is one of the key executive functions of the brain that contributes to cognitive development. It is also a capacity that is particularly important when it comes to the development of fundamental academic skills such as literacy and mathematics.
In addition to this, it has been shown that it assists children in developing a sense of self-awareness about their own learning or thinking processes, which is a concept known as metacognition. As individuals get a greater knowledge of the learning tactics that are most effective for them, this is a skill that may basically assist them in becoming better students.
It has even been shown that meditation may boost one's ability to concentrate. Those high school students who meditated regularly were found to have a longer attention span than their peers who did not meditate, according to a research that was conducted in 2019. This is due to the fact that meditation, when practiced regularly, teaches the mind to become less readily distracted.
What age can kids start meditating?
It may seem feasible for teenagers or even pre-teens to grasp the fundamentals of meditation, but what about kids younger than that? We all know sitting quietly isn’t that easy. It isn’t easy for us as grown-ups, so think about how hard it is for kids. They’d much rather be out and about having fun and getting dirty than sitting still with their eyes closed. Just how early can we begin to introduce children to meditation?
Evidence suggests that by age 4-5, children have a fully developed awareness and understanding of one's own thought process. It’s around this same age that children also begin to understand that other people’s behavior is guided by beliefs and desires, and that these may not necessarily be the same as their own. More than being just intellectually interesting, studies are increasingly showing that kids who are taught to improve their own learning or thinking process early on are more resilient and become better learners. Considering this, age 4-5 might be a great time to begin. Or you might even try jumping into it a bit sooner if your toddler seems interested and engaged. There’s good evidence to suggest that, on average, by age 3 children will have acquired an awareness of themselves and others, and begin using verbs such as ‘think’ and ‘know.’
How parents can help kids learn to meditate
On a daily basis, when we meditate as adults, we often look for a secluded and peaceful area of the home where we may be alone and practice our meditation. It has been shown via study that children tend to model their conduct after that of their parents. Therefore, it would be beneficial to enable our children to observe and/or participate in meditation alongside us.
Instead of looking for a place to hide, we should try to explain what it is that we are doing and why we are doing it. We are still teaching children that meditation is a good act that enhances our health and happiness, even if they have difficulty sitting still or if they shut their eyes and chuckle. This is because we are normalizing the practice and teaching them that meditation is a positive act. Moreover, isn't that the ultimate objective, really?
If the children do not seem to be very interested in participating in a guided meditation session in the beginning, there are a variety of additional methods that may be used to ease them into the practice. Throughout the course of the day, parents or teachers may begin to include brief mindfulness exercises for children. These activities may include the creation of a mindful bedtime routine, the practice of eating thoughtfully, the practice of deep breathing, or the encouragement of children to tune in to their sensations while going for a walk with their families.
Try some meditations for kids and families
Looking for easy guided meditation for kids? We created Headspace for Kids in the Headspace app to help children be healthy and happy, not just for now, but for the rest of their lives. Subscribers can access several mindfulness activities made just for children, including:
- Calm – ages 3-5, 6-8, and 9-12.
Teach your child the fundamentals of meditation with this simple, fun breathing exercise.
- Cool Off – ages 3-5, 6-8, and 9-12.
Whether it’s anger or frustration, use this exercise to help melt away any uneasy feelings.
- Good Morning – ages 3-5, 6-8, and 9-12.
This quick morning meditation for kids will help you and your child start the day off right.
- Rest & Relax – ages 3-5, 6-8, and 9-12.
In this exercise, kids learn how to recognize calmness and be less reactive.
- Kindness – ages 3-5, 6-8, and 9-12.
A visualization exercise that will teach your child about openness and generosity.
- Appreciation – ages 3-5, 6-8, and 9-12.
A visualization to help kids get in touch with a feeling of gratitude for the world around them and the people in it.