Meditating to the sounds of the waterfall is a great way to start the little one's day. It will relax them and keep them calm.
For beginners who have not practiced meditation, and who does not like listening to guided meditations, a one to two minute meditation by the falls is a beautiful way to connect to one's inner thoughts, feel relaxed and peaceful.
Meditation should be relaxing and calming, without anxiety or stress. Today, I will skip all the fancy language we use with adults, which teaches the meaning of meditation and explain that meditation means breath or breathing. Gather your children find a comfortable place to sit. You can sit on the floor in half lotus or full lotus position or in a chair. Honor is demonstrating a half lotus sitting position. It’s simply sitting with your legs cross. We are going to start off by doing a 1.5-minute meditation. So, once you find a comfortable sitting position, set your waterfall sounds. Where to place the hands, in this early in the practice is not important, so we will skip the mudra hand positions for now and have your little ones place their hands on their laps.
Let us begin to breathe. Breathing is the most important function of meditation. If your child or student is under the age of 5 or if they are beginners, have them breathe in two long breaths and release three long breaths. If they find this difficult, let them breathe normally. You do not want to force breathing. This should be relaxing.
Let us begin our breathing exercises:
Breathe in 1, 2, hold for 1 second, then breathe out 1, 2,3, (long breaths) Repeat 3 to 5 times. You want to develop a rhythm. Your breathing should be your mantra.
1. As you breathe, place your hands on your belly. Fill the motion of the belly as it moves like an ocean wave. Back and forth.
2. Now while you breathe, listen to my voice. Breathe in 1, 2 hold 1, then breathe out. 1, 2, 3…
3. While you are breathing relax and listen to the sound of your breathing. Breathe in and breathe out. As you breathe in, your belly blows up like a large balloon and as you breathe out, your belly will fall or flatten like air being let out of a balloon.
4. Once you’ve practiced your breathing, listen to my voice we can begin our meditation.
Just breathe, relax. Picture a balloon. Being blown up while you breathe. As you breathe, hold your breath. What color do you see the balloon as, is it red, blue, etc.… See yourself blowing up the balloon as you breathe in and your belly blows enlarges. And as you let out your breath, see the air leaving the balloon as you breathe out.
5. After a 1 ½ minutes of meditating, relax into the breathing. Slowly return your breathing to normal. Breathe slowly and softly, relax. Now slowly open your eyes and return to the world.
Thank you for meditating with us. Keep practicing until it becomes comfortable breathing in rhythm.
For more practices, purchase Calm Down Already, A Practical Guide using Meditation and Reiki During Early Childhood Education, available June 1, 2020 through, Ingramspark, Amazon or Barnes and Noble.
The author nor the publisher are accountable for the use of these practices. The author took great care to ensure the information is accurate and supports the content. However, please do not use the methods to supplant medication or medical advice. Always seek a professional for any or all illnesses, injuries, or mental health issues. Not all children will respond to the techniques, therefore, the reader should realize, he or she is using the information at their own risk. Thus, the author hereby disclaims any responsibility of damages or disruptions caused by errors or misinterpretation of the content.
Video edited and Designed by Marvin Parra
Model : Honor