Meditation has long been known to help adults manage stress,
lower blood pressure, boost immune function, improve sleep quality and more.
But what about in children? An increasing body of research suggests that
certain meditation techniques yield the same benefits for kids. As a result,
meditation is now being taught in many hospital and school settings to help
children handle the stress of becoming ill, taking tests, and handling personal
challenges. Organizations such as Inner Kids in Los
Angeles and The Garrison Institute in New
York have specialized programs for training teachers
and caretakers how to incorporate meditation into their work with children.
Recent research at the University of Wisconsin
suggests meditation may even be useful in reducing ADHD symptoms.
The meditation techniques taught for these purposes are
entirely secular, usually focused on deep breathing or visualizations. And you
can easily help your own children experiment with some of the techniques, using
some of the many books available now. Below is a list of books to get you started, and
while you are at it, why not try some meditation yourself too!
Each Breath A Smile, by Sister Susan - Based on the
teachings of Vietnamese Buddhist monk Thich Nhat Hanh, and written by a nun in
one of his centers, this book introduces very young children to mindful breathing and
awareness, but steers clear of any explicit religious teachings. Great for
calming preschool age children and teaching them the basics of mindfulness.
Peaceful Piggy Meditation, by Kerry Lee Maclean - This fun story featuring a playful piggy
family presents meditation as a tool elementary school-age kids can use to help them deal with the
difficult everyday situations they most often confront – getting teased by
their siblings, falling down at school, or served a dinner they can’t stand.
Includes instructions for basic meditations at the end.
Relax Kids: Aladdin’s Magic Carpet and Other Fairy Tale
Meditations for Princesses and Superheroes, by Marneta Viegas - You might have
to buy this out of print title used, but it is well worth it if you have elementary through tween aged
children you would like to introduce to meditation, with fanciful themes and
guided visualizations.
Indigo Teen Dreams: Guided Relaxation Techniques Designed to
Decrease Stress, Anger and Anxiety while Increasing Self-esteem and
Self-awareness, by Lori Lite – The title pretty much says it all. This is an
Audio CD targeted to teens, and designed to help them face the stresses of
adolescent life. The cover and marketing may make it a bit more appealing to
girls than boys, but the techniques themselves are suitable for anyone. Most
involve relaxation techniques used in yoga classes and by mental health
professionals.
Lisa Erickson is a mom, meditation teacher, and writer. Visit her blog Mommy Mystic for more information on meditation, her classes, and related topics.
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