Nutrition, sleep, and exercise are the main pillars health, but one of the most important one, and often neglected, is stress management. Chronic stress, even in children, is considered as the root cause of many health problems.
There are many stress management techniques that children and their parents can learn and practice together: meditation, journaling, mindfulness, progressive muscle relaxation, guided imagery. Other mind-body techniques that can help with anxiety, behavior and mood disorders in children are also biofeedback, massage, music therapy.
Meditation is the ultimate stress management tool and it can be taught even to 5 years old children. Families that meditate together are more resilient to stress.
Meditation is an exercise for the mind that can change the body’s chemistry. In most types of meditations, the mind needs a point of focus. It’s a myth that we can stop our mind from thinking but we can give it a point of focus, like the breath or a word, so that it goes beyond the thoughts. Meditation is not a religious practice however every spiritual tradition in the world has developed some form of meditation to discipline the mind.
Meditation works as a stress management tool by switching off the “fight or flight” response to stress and allowing the body to switch on the relaxation response. When children meditate, they become less reactive to stress.
Meditation changes the chemistry of stress. Instead of making more stress hormones, like cortisol or adrenaline, the body and the brain are starting to work together harmoniously to make different molecules and neurochemicals that trigger a relaxation response.
There are different types of meditations: sitting meditations, breathing meditation, mantra meditation, walking meditation, guided meditation, mindfulness meditation. I suggest to parents to experiment with different types meditations until they find one that works for them and their children.
1. SITTING meditation: Find a quiet spot in the house, where you can sit comfortably
No distractions like pets, phones, iPads, TV, computers
Sit quietly for few seconds or minutes, breathing normally, with your eyes closed
Take one, slow deep belly breath through your nose – hold for 4 seconds – breath out through your nose slowly.
Repeat 3 times
2. BREATHING meditation:
Start with the “sitting” meditation (see instructions above) and continue to focus your attention on the breath flowing in and out, effortlessly, without trying to change it.
You can repeat “breathing in/breathing out”
If you start noticing thoughts or have any feelings in your body or hear sounds in the environment, gently release them and focus again on your breath
Start with 10 minutes/day, twice a day, increase slowly to 20- 30 minutes, twice a day
3. MANTRA “SO HUM” meditation:
Start with the “sitting” meditation (see instructions above) then start repeating quietly, in your mind, the mantra/words “SO HUM”
Repeat the words slowly, gently, effortlessly
If you start noticing thoughts or have any feelings in your body or hear sounds in the environment, gently release them and focus again on the mantra “SO HUM”
Start with 10 minutes/day, twice a day, increase slowly to 20- 30 minutes, twice a day
4. WALKING meditation (children should be accompanied by an adult on the walk):
Focus on your heart center, in the middle of the chest
Start breathing in and out slowly
Recall a positive emotion or think of something or someone you love
Start walking while focusing on your heart center, breathing in and out slowly, while repeating phrases like “I am peace”, “I am happy”, “I am relaxed”, “I am joy”.
5. MINDFULNESS meditation: use in a stressful, tense situation
Take a deep breath in and slowly breath out
Notice and name silently 3 things that you hear in your environment
Notice and name silently 3 things that you can see
Notice and name silently 3 things that you can touch
Notice and name silently 3 things that you can taste or smell
Restart your regular activity; repeat as needed, several times throughout the day
These are some of the commonly asked questions by beginner meditators:
• For how long should I meditate? For adults, 30 minutes/day, twice a day; for children: one minute per year of age (ie 6 years old = 6 minutes) twice a day
• Where should I meditate: while it helps to have a meditation “spot” in your house, you can meditate anywhere – in a park, at the dentist’s office, airport.
• How do I know I’m meditating correctly? There is no wrong meditation. Sitting with your eyes closed, with the intention to meditate, focusing on your breath or word, is a meditation. If your mind wanders, as it often does, gently let any thoughts go and return to your point of focus, word or breath.
Some of the most common benefits experienced during and after meditation are feeling more relaxed, being able to focus easily, being less reactive, better sleep, better relationships, a feeling of peaceful joy and calm, being more productive.
