In our fast-paced world, children often face stress that can impact their well-being. Just like adults, they can benefit from mindfulness practices to help them feel calm and focused. Introducing mindfulness and meditation early in their lives can offer tools for emotional intelligence, concentration, and a sense of peace. We spoke to our expert Raman Mittal , Meditation Teacher and Co-founder, Idanim, who listed some simple meditation practices that can support children's mental and emotional health.
According to the Frontiers in Psychology , mindfulness is a quality of consciousness defined as the ability to intentionally focus on the present moment with an open, curious, and non-judgemental mindset. Practising mindfulness can help children manage their emotions, develop better coping strategies, and ultimately lead happier lives.
Mindfulness for kids doesn’t have to be complex or time-consuming. It can be fun and engaging and easily become a part of their daily routines. According to a 2013 study, mindfulness has several positive psychological effects, such as enhanced well-being, decreased psychological symptoms and emotional reactivity, and better behavioural regulation. Here are some simple meditation practices for kids that can nurture their mental and emotional well-being.
Simple Meditation Practices for Kids
1. Chanting Mantras
Chanting mantras is an ancient spiritual and cultural practice that builds a soothing rhythm, helping anyone channel their thoughts. For kids, chanting short and positive mantras can be useful. This chanting can be practised early morning, during moments of stress, or at bedtime to help them destress and sleep peacefully.
“Chanting mantras not only enhances concentration but also brings in a sense of peace. Kids can chant aloud or internally, depending on what makes them comfortable. It’s important to make this practice light-hearted so that they view it as a fun tool rather than a task,” said Mittal. The rhythmic repetition of words helps bring their attention back to the present moment, grounding them in mindfulness.
2. Utilise Free Meditation Apps
In today’s digital age, technology can be a valuable tool for introducing mindfulness to children. “There are various free meditation apps designed specifically for kids that offer guided meditations, soothing sounds, and breathing exercises. These apps feature child-friendly visuals and engaging narratives that make mindfulness appealing and accessible to young minds”, added Mittal.
Parents can carve out a few minutes each day for their children to explore guided meditation sessions, which can assist in relaxation, focus, and emotional regulation.
In a 2010 study, 64 school-aged children took part in a mindfulness program twice a week for eight weeks. The results showed that the children demonstrated significant improvements, especially those who initially struggled with these skills. The improvements were specifically related to behavioural regulation and metacognition, which is the awareness of their thought processes.
3. Incorporating Spiritual Books
Reading spiritual books can also play a significant role in fostering mindfulness. “Storybooks that focus on themes of kindness, empathy, and being present introduce children to fundamental concepts of mindfulness. Colourful illustrations and relatable stories help children grasp the value of inner peace and self-awareness, making the learning process enjoyable,” said Mittal.
Sharing reading time creates a wonderful bonding opportunity where parents can discuss mindfulness concepts with their children in a relaxed and enjoyable way. This shared experience not only strengthens family connections but also reinforces the lessons learned through the stories.
"It is crucial to acknowledge the rising stress among children and inculcate mindfulness practices, like chanting mantras, utilising free meditation apps, and exploring spiritual books. These practices help children deal with negative emotions in their lives," concluded Mittal.
