The thought of your child sitting in peaceful stillness, deeply engaged in quiet self awareness may seem far fetched, but we promise meditation is possible, even for the liveliest kids! Let’s be honest, the concept of meditation is tricky enough for adults, so how can you expect your Little One to turn inwards and reflect?
One simple tool for guiding children in meditation is offering them focused narrative—a story, essentially—that channels their attention. Some call this form of meditation “Visualization”. Not only do visualizations harness the imagination, they also offer endless opportunities to create engaging “places” in the mind from under the sea, to tropical jungles, to outer space!
Today we are sharing a beach inspired visualization that you can read to your child in order to help them relax, focus, and connect with their inner calm. To get started, help your Little One get comfortable. Lying down is a good way for kids to completely relax their active bodies. They might lie on their bed or on a beach towel in the grass. Tell them you’ll be reading them a story about a walk on the beach, and that they can close their eyes and imagine every detail without saying a word. This exercise will take about 5 minutes.
Beach Visualization
Take a few deep breaths in and out. (Pause) The sun is shining brightly as you walk along a big beautiful beach one summer afternoon. The sand is warm and soft under your toes. You wiggle your toes and your feet sink a little deeper into the sand. The sun shines on your arms and legs. You feel the warmth of the sun on your cheeks and it makes you smile inside and out.
Breathe deeply. (Pause) The air is so fresh. It smells like saltwater and sunshine. You see a butterfly floating by. You reach out your hand and the butterfly takes a rest on your finger. Its wings are blue and gold and they glitter in the sun as they slowly open and close. You feel a gentle sea breeze. The butterfly takes flight and disappears high in the sky.
Take a deep breath in, and out. (Pause) The sky is filled with fluffy white clouds. They move slowly in the summer breeze. As they float by, all your worries float away with them. You can hear palm leaves rustling and waves washing up against the shore. A seagull calls out in the distance. Nature is playing a beautiful tune; One big orchestra playing in perfect harmony.
Breathe deeply. (Pause) You look down to see some seashells sparking in the sunshine. Peachy pink, yellow gold, and emerald green—the seashells shine like beautiful gems in the sand. You reach down and pick up a large orange shell with white stripes. It feels cool and smooth in your hands. You bring the shell to your ear and hear the rush of the ocean inside.
Take a deep breath in, and out. (Pause) Everything in this place is filled with peace. You are connected to everything around you, from the sound of the waves, to the smell of the sea, to the warmth of sunshine on your face. Notice how calm you feel right now. When you are ready to wake up your mind and body bring your attention back to the space you are in. Wake up your muscles by opening and closing your hands, shrugging your shoulders, and wiggling your toes. Open your eyes and sit quietly for a moment. Remember that this feeling of calm is a part of who you are. You can visit this peaceful place in your mind whenever you like.
Try this visualization with your Littles and make adjustments to suite their age and interests. If your child loves mermaids or dolphins, feel free to add them to this story. If they can’t get enough of spaceships and star formations, bring them on an interplanetary adventure around the rings of Saturn! Just be sure to cue deep breathing and to build a “world” which helps your child to feel safe and serene.
