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This post is part of a series designed to help Homeschool families with their overall Mindset through meditation and mindfulness. Be sure to check out the other posts in the series:
Meditation for the modern homeschool family
Meditating in the home is becoming increasingly popular among homeschoolers, and for good reason! Meditation can be a powerful tool to help calm and focus the mind, decrease stress levels, and increase awareness of our own emotions and those of others. It can also be a great way to help children learn to manage their emotions and develop their concentration skills.
Meditation is a practice that can be adapted to any age and any level of experience. It’s a simple activity that can be done in the comfort of your own home and requires no specialized equipment or clothing. The goal of meditation is to create a space for quiet reflection, allowing the mind to relax and focus on the present moment.
For younger children, a simple breathing exercise can be used to help them gain control of their thoughts and allow them to focus on the present moment. They can be guided to take slow, deep breaths, and focus on the feeling of their breath as it enters and exits their body. This exercise can be done for a few minutes each day, and can help children learn to become more aware of their own emotions and feelings.
For older children, a more advanced form of meditation can be used. This could include guided visualizations, mantras, or mindfulness exercises. These activities can help children to cultivate self-awareness and self-regulation, while also increasing their ability to focus and concentrate.
Meditation Ideas for the whole Family
Sitting Meditation
Find a quiet, comfortable spot. Sit on the floor cross-legged if you are able and take several deep breaths to calm your mind and body. Begin to notice everything that is going on around you and within you. Notice all the thoughts and physical sensations that flow through your body.
Pay attention to your surroundings. What do you hear? Smell? Notice everything you can while maintaining your deep breathing. Do this for 2-5 minutes and then go about your day. Set a timer to let you know when the time is up.
Some helpful (but not essential) tools for Sitting Meditation:
Walking Meditation
This is simply walking mindfully, for 10-20 minutes, while taking many deep breaths. Notice your thoughts, the sensations that flow through your body, the feel of the ground beneath your feet, and your surroundings.
If you don’t have a park or sidewalk to do this exercise at, don’t worry; you can also do this mindfulness exercise by pacing back and forth in a set area that’s at least 10 feet wide, though 20 feet is better.
Guided Meditation
Guided meditations are a great way for kids to get comfortable with the idea of meditation. Find online or audio recordings of guided meditations for kids and have them listen for a few minutes each day.
Here is a guided meditation you can use:
(Say each word, slowly and with meaning – allowing your children time to form the visual images in their heads. )
Close your eyes and take a few deep breaths. Breathe in through your nose…and ut through your mouth. Again; in through your nose and out through your mouth. One more; in through your nose and out through your mouth.
Visualize a beautiful meadow surrounded by mountains and rolling hills. Feel the warmth of the sun on your face and the breeze blowing through your hair. Now, imagine a lake in the meadow. Notice the beautiful blue water and all the creatures swimming beneath the surface.
As you look around the meadow, you see a tree. Walk up to the tree and put your hand on its trunk. Feel the strength and stability of the tree. Now, look up at the branches of the tree. Notice the leaves rustling in the wind and the birds singing in the branches. As you look around the meadow, feel a sense of peace and calm.
Notice all the beauty around you, and take a moment to appreciate it. Now, take a few moments to think of something that brings you joy. Maybe it’s playing tag with your friends, or reading your favorite book. Whatever it is, take this time to remember what it feels like to experience joy.
When you’re ready, slowly open your eyes. Take a few deep breaths and remember the peaceful feeling of being in the meadow.
Need more guided meditation tools? Try these:
Visualization
Visualization is a great way for kids to explore their imagination and build self-confidence. Ask them to close their eyes and imagine themselves in a peaceful place, such as a beach or a meadow. Encourage them to explore this place and focus on the sights, smells, and sounds.
Try this visualization activity with your kids:
1. Start by asking the kids to draw a picture of their favorite place.
2. Then, ask them to think about what it looks like in that place. Have them draw different features in the picture, like trees, houses, mountains, or whatever else is present in the place.
3. Once they finish drawing, ask them to color in the different features and create a map of the place.
4. Finally, ask them to label the different features on the map, like names of roads, rivers, and buildings.
5. Ask the kids to explain their drawing and how it relates to the place they picked.
This exercise encourages kids to use their imagination and express their creativity while also learning about maps and visual representations of places.
The benefits of meditating in your homeschool
The benefits of meditating as part of your homeschool day can be seen in a variety of areas. It can help children improve their academic performance, as it increases their ability to stay focused and attentive for longer periods of time. It can also help them to better manage their emotions and reactions to difficult situations. In addition, meditation can help children develop a greater sense of self-awareness, allowing them to better understand their own thoughts and feelings.
By incorporating meditation into your homeschool routine, you can help your children develop the skills they need to become successful and well-rounded individuals. It can be a great way to help them relax, focus, and learn to regulate their emotions.
Mindset, mindfulness, and meditation are all important tools that can help us to live a more meaningful and balanced life. Learning to be mindful of our thoughts, feelings, and beliefs can help us cultivate a positive mindset and create space for meditation. By taking the time to understand the differences between the three, we can use them to our advantage and create more harmony in our lives.
We dive deep into these topics and how you can add them to your homeschool easily.
Check out these posts designed to help you with your overall homeschool life:
HOMESCHOOL MINDSET, MEDITATION and MINDFULNESS – that’s a lot of Ms!
BREATHWORK AND BODY SCANNING TO ENCOURAGE MINDFULNESS IN YOUR HOMESCHOOL
EASY WAYS TO ADD MINDFULNESS JOURNALING AND AFFIRMATIONS TO YOUR HOMESCHOOL
TRY THIS EASY GRATITUDE PRACTICE FOR A MORE MINDFUL HOMESCHOOL
INVITE MINDFUL EATING AND EXERCISE INTO YOUR HOMESCHOOL ROUTINE
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