I started meditating alone a while back, 5 years ago or so. It’s an extra enjoyable experience, especially after a long day at work, parenting, or whatever reason. I live in Korea and it can get a bit hectic at times with the hustle and bustle of big city life. However, I did not start meditating because of the stress of the big city.
I think that meditation is something everyone should engage in. Whether you’re living in a big city or the countryside, a parent or single, stressed at work or looking for a job, everyone can surely benefit from this simple form of spiritual relaxation. It’s an awesome way to guide your thoughts somewhere else. It got even better when I got my son involved…more on that later.
What is Meditation?
For me, meditation is like a mental time-out for your brain. Imagine hitting the pause button on life for a few minutes each day. You just sit quietly, focus on your breathing, and let your mind chill out. It’s a great way to de-stress, clear your head, and feel more centered. Think of it as a little mental recharge so you can be the best version of yourself for the kids. It’s easy, and trust me, you’ll feel the difference!
Why Get Your Kids Involved?
Every family is different. As I was starting my own ritual of meditation years back, I came to a conclusion that this must 100% be done several times a week, if not daily. Otherwise, things happen and you forget to do it one day and that day turns into weeks…
Funny thing happened, my son who is a Red/Black belt in Taekwondo (at age 7) told me that the dojo he attends has 10 minutes of mindfulness meditation practice several times a month! So, with great pleasure, I asked him if he would be willing to do 10-minute practices with me at times. He thought it was a great idea and we’ve been doing meditation together ever since. Too easy right?
Well, I think that whatever personalities your kids have, meditation will benefit them. It’s all about how you introduce the idea to them.
1. Why Meditating With Your Kids Is the Best Bonding Time
Why would you do such a thing? Hey, why not? All kids are different and all ages will act differently to this idea, but I think implementing this(potentially) awesome habit in your lives could bring with it incredible benefits other than creating a calming space for all the family.
No screens, No distractions, No one nagging, No chores, No homework…simply concentrating on your breathing and thoughts. Sounds easy, but it takes practice. The bonding that comes out of doing this frequently is priceless.
Meditating, with or without your kids creates a unique calming space for anyone to enjoy. But when you put your children in the mix, it elevates the feeling of wholeness. It’s a cool method to get everyone together away from all the daily distractions.
2. Meditating Kids: Turning Mindfulness Into a Habit
Ok, let’s face it, meditation is not for everyone. In the world of screens, Nintendo, Pokemon, Netflix, and friends, it might be hard to convince your little ones to follow this path to relaxation. It’s crucial that you don’t make this a ‘chore.’ It must be something they look forward to doing with you or at the very least-not minding it.
++Daddy Tip
I would try to make it a daily ritual. Set up a 7 PM alarm, for example, to gather everyone in the living room and all sit together on a yoga mat or simply on the sofa. It’s important to be comfortable. If daily is too much try 3x a week, Mondays, Thursdays, and Saturdays, depending on your schedules.
3. Dealing With Wiggly Kids: Strategies to Help Your Child Sit Still
Patience! For both you and your child. Meditating kids might find it hard to sit still during the act, but it’s your job to make this fun and let them know that it’s only for a short period.
If your child can’t stay put for more than a few seconds it’s better to lower your time expectation. According to the American Academy of Pediatrics, these following times are the most beneficial for the age groups concerned.
+Preschoolers: They just need a short meditation time. Just a few minutes each day.
+Elementary kids or Older Children: 3 to 10 minutes, twice a day. I usually do 10 minutes with my son with no problems.
+Teens: 5 to 45 minutes daily, or as much time as they like.
Start with these times and grow your patience and time together. It’s very rewarding…
++Daddy Tip
Make it a ‘quiet moment’ game… If someone talks, makes noises, or farts during the meditation, that person must do 10 pushups. Fun times…
++Daddy Tip 2
Find the most comfortable position possible for younger children. It’s not easy to sit still, let alone, sit in an uncomfortable position. Simply sit very comfortably on the sofa with everyone’s back as straight as possible.
4. Finding the Right Time: When to Incorporate Meditation Into Your Family Life
As mentioned above, you should set up the perfect time for all family members to join. Morning rituals are good for me but not my son. A bedtime wind-down could also be a good option for some but not for us. We improvise with different times and we go on from there. Make sure that the meditation times do not conflict with any TV shows or other hobbies. Remember we are trying to build a habit out of this not a chore.
5. How Meditation Can Boost Your Child’s Concentration and Focus
According to studies and research, meditation might be mental candy for your kids…and you too… These are some great findings from following meditating kids.
- Helps Kids Focus Longer: Meditation trains kids to focus on one thing at a time, like a mental workout for their attention span.
- Keeps Stress in Check: When kids meditate, it helps them chill out, so they can control stress levels and be more able to concentrate.
- Teaches Emotional Control: Meditation shows kids how to handle their feelings, so they’re not getting distracted by anger or frustration. On top of that it can keep negative emotions in check.
- Sharpens Memory: Regular meditation can give their memory a boost, making it easier to remember stuff and stay on track.
- Encourages Mindfulness: Meditating kids stay in the moment, so they’re less likely to daydream and more likely to focus on what they’re doing.
6. Using Music and Sounds to Set the Mood for Family Meditation
There are countless YouTube channels you could use for relaxation or meditation with your child. I actually made a meditation channel years back because I loved the sound of the ocean waves when I traveled to the beaches here in Korea. So, I made a few videos including some with waves crashing onto shore. Lovely. Try it out here…
7. Overcoming the Challenges: Making Meditation a Daily Habit
As for us, I work out 5x a week at the gym and I have 2 yoga days. My wife is also very active. My son, as mentioned, does meditation in his Taekwondo dojo, so implementing this ritual in our daily lives was not a big challenge. But it might be for some families.
It’s a habit that needs nourishing. It’s like going to the gym or reading a book. It must be done with enthusiasm and love. After a few days, it’ll all fall into place. Your child will start enjoying it more and more and hopefully, you’ll be able to extend the time from a few seconds to several minutes. When you all hit that 10-minute threshold you’ll know that the love for meditating will finally be embedded in your family routine.
Daddy’s Meditation Steps
1- First thing! Set up a great place in the home to do your family meditation practice: the living room, outside on the patio, in the basement, etc…
2- Get comfy!
3- Use my YouTube channel for music or any one of your choice.
4- Set a timer on your phone, so you know when the end of the meditation is.
5- Deep breath in Deep breath out…easy peasy…
6- Be in the present moment.
7-Train your brain to think good thoughts.
8- Ring! Ring! Time’s up.
9-Repeat Daily.
Last Words
This is a wonderful opportunity to bring calm to the whole family. “Your kids are only young once” I like to say… If you’re curious about a daily meditation practice, you should simply do it. I think it’s one of the best ways to bond and enjoy life with your kids. Start today! Introduce meditation slowly at the dinner table one day and see what your kids say about it. Tell them that you should all get involved and try to make this a way of life. Enjoy!
