Child friendly meditation

My children – a boy of 6 and a girl of 9 years – are fairly typical and struggle with finding calm space in the maelstrom of their lives.  But, I want them to be able to take timeout from their engagement with activities.  In truth,  some of their activities can become so all consuming and they lose all mindfulness to the world outside. How then can I get them to develop moments of stillness? How can I give them tools for dealing with the intensity of life?  My plan is to find a child friendly meditation for us to practice together.

Don’t misunderstand me, I think concentration is good, but the right type of concentration. Concentration that is aware and importantly under control. My kids though, especially with technology, often lose control of themselves and get absorbed.

The plan

Now, around two years ago I had the pleasure of attending a mindfulness evening with the super human monks of Plum Village.  The evening involved, mindful orange eating and various physical activities, but what I really took home and practiced was a trade mark song of theirs; breathing in and breathing out.

Breathing in, breathing out.
Breathing in, breathing out.
I am fresh as the dew.
I am solid as a mountain.
I am firm as the earth.
I am free.

Breathing in, breathing out.
I am water reflecting
What is real, what is true,
And I feel there is space
Deep inside of me.
I am free, I am free, I am free.

The monastics of Plum Village

Its something so simple. I use this song myself to find space when I am lost in thought. In my life the demands and stresses of events often derail and then blow me around. Like being hit by a storm, I get swept away before eventually landing and finding that moment of calmness to practice some grounding and recenter myself.  But, during that grounding, I feel like a beginner practitioner again and I need something simple This song provides that simplicity.

And, I think it could also work for my children.  Why?

1. It is simple.
2. It has hand gestures which they will enjoy learning.
3. It has a song which encourage participation.
4. It is short and therefore a suitable introduction.

So, I plan to practice this every day with them and see where it leads.