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How Kids Can Meditate With Their Grandparents
the Imagine Team • May 27, 2020
The people who grew up and lived their young adult lives in an internet-free world
(before technology took over so much of our day) could make an amazing contribution to our kids.
It feels like they live with a different sense of pace.
Back when childhood was a bit less loaded with stimulation, with no screens around, time felt different.
And kids had to get creative in order to fill it up. There was more gazing, daydreaming, made-up storytelling. Playtime in general included considerably more active imagination – a backyard, park or kid’s bedroom could very easily transform into a lone island, an adventurous new land or a spaceship.
I’m not here to say that there’s nothing good about Wi-Fi. I just want to point out the wonderful potential in taking a break from it.
After recovering from the initial shock of a “screens off” declaration, kids can slow down and engage in simpler activities that don’t involve electronic sounds and visuals. In these moments, their minds will switch from a rather passive mode to a more active one. The less stimulation from the outside, the more inspiration from the inside.
This makes for a great moment to encourage a connection between our tech-restricted children and a grandparent, older neighbor, family member or friend. There are many things that they can do together. (In these times of quarantine, phone calls, FaceTime, Zoom or Skype will be required. See, I’m still in for Wi-Fi! :-D)
My suggestion here is that they do a meditation together!
It can create an amazing sense of bonding, and really doesn’t need to be long. I bet that if kids were to offer it, their grandparents might be willing to give meditation a try. It might even serve as a nice reminder of the active imaginations they had in their youth.
Kids can take on the role of organizing,
providing explanations about setting up a nice environment in the room, with soft light and maybe even some peaceful music. Then, they can take a few deep breaths together and make sure that everyone is comfortable. After that, kids can read aloud from a guided imagery text – v-e-r-y s-l-o-w-l-y.
There are many options online for guided imagery scripts and meditations. Kids can also use this text here that I wrote for seniors, which is available for anyone who would like to try.
And any one of the meditations in the Imagine Meditation Cards for Kids
would work too.
I have a good feeling that everyone involved is going to have a pleasurable time.
So, what have we gained here?
Kids meditating, grandparents meditating, a bonding experience between them, a moment with electronic stimulations off (well, except for the screen required to FaceTime together), an opportunity for calm, minds engaged in conjuring joyful images, and about 30 minutes of pure quality time.
All parties are predicted to be smiling after this. :-D
Meditation script - The Concert (read aloud very slowly after taking a few deep breaths):
Imagine you are in a spectacular concert hall. You’ve got the best seats in the house, and the show is about to begin.
Tonight’s performance will be featuring the music you love the most. It may be rock, or maybe classical music. It may even combine many types of music, with several different performers.
You know this concert is going to be very special to you, because it is going to include all of your top favorites, one after the other.
The crowd gathering is delighted and energetic. You notice so many overjoyed faces around you.
Many lovely people have come to celebrate music as a divine gift to mankind. There’s a lot of excitement in the crowd as the concert is about to begin...
Now the stage comes alive with talented musicians, instruments and singers. Some of them you recognize, some you do not. You can sense their passion for the music as they begin to play.
All the songs you love are played one after another. Each and every one of them is soothing to your heart.
Some remind you of touching memories.
Some uplift you and fill you with cheer.
Some make you feel as if you are being cradled by their sonorous melodies.
The concert will continue on into the night, lasting as long as you’d like. You take a deep breath, and allow a few more moments to enjoy this wonderful, harmonious festivities.
The Imagine Blog
In my last blog I discussed the everyday challenge of going to sleep and how a simple bedtime routine can be a HUGE help. So now a little more into detail with these great ways to make it work! Phase One – Taking Care of the Body Try dedicating the first 10 minutes of the routine to basic actions that prepare the body for hopping into bed, such as brushing teeth, getting into pjs, and snagging a glass of water. Do your best to make sure these happen at about the same time and, if possible, in the same order. And don’t forget to include a cut-off time for electronics – at least 30 minutes before it’s time to fall asleep. Blue light has been shown to limit production of melatonin, a hormone that’s key to maintaining a healthy sleep cycle. Avoiding electronics right before bedtime will help kids fall asleep faster and wake up feeling rested. Once all of this is out of the way, you can move on to the next phase of the routine. Phase Two – Taking Care of the Heart and Mind The second phase, in my opinion, is the best part of the routine, and it actually offers a priceless opportunity for you to create a 100% nurturing experience for your kids . In fact, the content you pour into the next 10 minutes or so will have a life-long effect on them. There are a ton of different things you can do to treasure your time together. You can… Read a book Take turns saying things you’re grateful for Talk about the good things that happened that day Sing a song or say a prayer Say goodnight to family members, friends, the moon, the stars, the birds, or even the trees outside The Guided Imagery Meditation Option If you haven’t before, you could also give guided imagery meditation a try! You might be surprised how fun and calming it is to visualize a pleasant scene as if you’re part of it. There are many different types of meditation you can do depending on your preference: breathing practice, progressive relaxation, mindfulness meditation focused on the five senses, landscape visualization, self-esteem exercises… And the list goes on! Get started with one of my guided imagery meditation scripts: The Protection Bubble . Then you can branch out based on your success. (Many of my customers swear by bedtime meditation!) Keep it short so bedtime remains as consistent as possible, but don’t be in a hurry. Above all, make sure to be present. These are some of life’s most precious moments, so just relax into the bonding experience. The more you give, the more you’ll receive during these positive, soothing 10 minutes. Oh, and try not to blink… They’ll be all grown-up so fast! :)
“My kids always go to sleep so nice and easy!” said no parent ever. Getting your kids to go to sleep every night can be quite difficult, wouldn’t you agree? When my kids were young, I used to feel like I could fall asleep a hundred times before they ever did. And by the time the house was quiet, I was running on fumes. The Challenge – Encouraging the Kids to Sleep Unfortunately, falling asleep is not something that children can do on command, and it can get frustrating for all parties involved when they struggle with bedtime. The good news is that following a regular bedtime routine can turn that difficulty into willingness and even, dare I say, anticipation. Not only does a solid routine help to bring each day to a close in a positive way, but it also contributes to better sleep at night. This will have a great impact on your children’s health and well-being, not to mention your own... Still skeptical that it’s even possible? Perhaps that’s because you’ve never given guided meditation a try. ;) But before we get into that, let’s talk a little bit about the basics of bedtime. The Road to Success – Creating a 20-minute Bedtime Routine All good bedtime routines are built on a few similar and repetitive activities that occur every night at around the same time. But making the routine predictable does not mean it has to be dull (even though that can help with the process of winding down). The magic lies in creating a familiar and foreseeable space that kids associate with going to sleep. This provides young, active kids with a sense of security that gradually allows them to let go of the day and welcome a good night. Best of all, a bedtime routine doesn’t need to be long! About 20 minutes will do for a soft landing :) In my next blog - an easy two-phase process for a successful and fun bedtime routine.
“ I am smart and capable. I am kind. I am confident. ” Could something so simple actually work? Absolutely, yes! And when it comes to managing thoughts and feelings, it doesn’t get much easier than positive affirmations. What Are Positive Affirmations Positive affirmations are simple, short sentences with motivating or reassuring content that you can repeat to yourself in order to improve your mood or mindset. An easy yet powerful stress management tool, positive affirmations can be applied to any aspect of life to increase your confidence and help you feel good. When used often enough, they can have a real and lasting effect on the way you naturally think and behave. Tips to Maximize Your Affirmations Say the words “I am” in your positive affirmations. Doing so helps to create a more favorable state of mind – one in which you feel connected to the emotions you want to promote. Focus on the present. Sticking to present-tense statements makes them feel more real and attainable. There’s no need to worry about whether the affirmation will come true because you’re telling yourself it already is. Be specific about your wording. Statements that affirm the feelings you want, such as “I am courageous,” are more impactful than statements that negate your current feelings, like “I am not scared.” Using Positive Affirmations With Kids The wonderful thing about positive affirmations is that there is no limit to their usefulness – especially when it comes to kids. Kids encounter so many different situations each day that test their skills and emotions. Here are just a few examples of times when you can try positive affirmations with your child: First thing in the morning, to start each day with a positive mindset At bedtime, to ease their transition to a restful sleep When facing a test at school or any other kind of personal challenge When feeling an overwhelming emotion, such as stress, anger, or sadness What Positive Affirmations Are Not Positive affirmations are a great tool to train the mind toward positive thinking and emotional regulation. But it is worth noting that all emotions are valid and serve a purpose. Kids should know that it is absolutely OK to feel whatever emotion they are feeling. It’s OK to be sad, angry or stressed, and it is OK to feel overwhelmed. Positive affirmations are not a tool to erase negative feelings altogether, since there are times when those emotions are healthy and necessary. This message can be especially helpful to kids, who tend to see things in black and white. That said, positive affirmations are great any time a person decides they’d like to transition to a new mindset. So next time you or your child feel the need to turn things around, give these tips a try. Sometimes, all it takes is a simple “I am OK right now.”