As a parent, finding moments of calm is important. Between school drop-offs, work, grad school, activities and everything in between, it is easy to lose sight of the importance of slowing down. But what if I told you that those quiet moments of calm do not have to be just for you? Meditating with your children can become a beautiful, bonding ritual that not only nurtures your well-being but also plants seeds of mindfulness in your children’s young hearts.
When I first introduced meditation to my kid, particularly to my eldest, I was not sure how it would be received. Would they fidget the entire time? Giggle uncontrollably? Or simply get bored and wander off? Honestly, all of those things happened at first, and that is okay and normal. Kids are naturally curious, and meditation might feel unfamiliar or even silly to them. But over time, I realized something magical: it was not about sitting perfectly still or achieving some serene state, it was about the connection we were creating in those moments.
We started small. Just a couple of minutes, sitting together on the floor I would guide them with simple prompts or we would listen to an easy and short meditation from Insight Timer. The script would go like this: “Close your eyes and imagine your breath is a balloon. Watch it expand and shrink. Inhale to three counts, hold your breath for four counts, then release the breath like a great lions roar.”
The beauty of meditating with kids is that it does not have to look perfect. My daughter once whispered mid-meditation, “Is it okay if I wiggle my toes?” Of course it is! Meditation with children is about embracing the imperfections and finding joy in their presence.
Through meditating together, I have witnessed my kids become more attuned to their emotions. They are better able to pause and breathe through frustration. Sometimes they will ask for dabs of lavender on their wrists and feet as a way to find the calm. We call it, Super Hero Lavender since the scent encourages moments of bliss.
For me, meditation is a reminder to meet my children where they are, whether it is in moments of stillness or the beauty of their childhood.
If you have been curious about meditating with your kids, I encourage you to try it. Start small, be patient, and remember that the goal is not about perfection or sitting still for twenty-minutes, it is about connection.
Remember, those few moments can be the greatest gift you give to yourself and your children.
Mindfully curated by Debra Gudema for Well&Co.
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