Mindfulness And Meditation Exercises For The Whole Family

Could your family also benefit from the peace that meditation and mindfulness bring to everyday life? Both techniques have been proven to reduce feelings of anxiety and bring happiness and well-being to life, regardless of a person’s age. Meditating with a child may seem like an impossible idea, but this ancient skill can be implemented in different ways and also with technology suitable for the child.

Mindfulness and meditation exercises for the whole family

Breathing is one of the biological reflexes of man that we take for granted. Controlled, deep and cleansing breathing is an effective way to calm the mind and improve concentration.

Ask the child to lie on their back, place their hands on their stomachs, and close their eyes. Ask him to breathe deeply through his nose, counting to five. Then instruct him to hold his breath for two seconds and then exhale so that his lungs are completely emptied. Instruct the child to pay attention to the rise of the chest as the lungs fill with air and lowering during exhalation.

Listen carefully

It is common for a child to be constantly in motion, both physically and mentally, and it is not uncommon for his or her attention to wane quickly. Patience and the ability to listen are important abilities at every stage of life. Through this exercise, the child learns to listen and be more patient.

Challenge the child to play and ask him or her to sit quietly in place in a cross-sitting session, keeping his eyes closed. Play him music or a specific sound, taking short breaks at times. Ask the child to focus out loud and raise his hand if he can no longer hear it.

Mindfulness and meditation exercises before going to bed

Going to bed is a chaotic moment for many families, which is why a meditation practice set in it may sound like a challenging idea. However, it is precisely because of this chaos that a moment of meditation can be a good and soothing addition to evening routines.

Ask the child to take a good position on his back while lying down. Then ask him to imagine himself as a tree and visualize its roots, branches and leaves, and the field or forest where it grows. Encourage the child to imagine in their minds the warmth of the sun and how the earth feels around the roots. Speak slowly and calmly and add deep breaths to the breaks. In the end, it’s just the most relaxing evening tale in the world that can be varied indefinitely.

Meditating on the go

Kids love to move around, and being present is often the biggest challenge in meditation exercises. Yoga, which could be described as movement meditation, helps develop both physical and mental strength by teaching its practitioner patience, concentration, breathing, and endurance. Make this a new family activity together by looking for yoga classes or instructional videos for children.