Children get stressed, angry, anxious and worried, too. So help them relax their minds and bodies for a little while – and gain confidence – with a fun, guided meditation. These three meditations (for ages 4-18) can easily be adapted to suit your child. Try one before bedtime, or when they could benefit from some downtime.
The best way to help your children meditate is to get them comfortable. Pop them into bed or have them lay down in a comfy spot indoors or out. Subdue the lights or ensure they are shaded, as this will help them to relax. Explain to them that as you read the meditation, they should imagine themselves in the story as best they can. Next, have them close their eyes…
Begin reading one of the following meditations in a soft clear voice…
DANCING WITH FAIRIES
This is a magical meditation to help your child relax and feel loved.
You slowly get up from where you are lying and walk towards your wardrobe. You notice a soft pink glow around its edges … and you wonder what could be causing such a pretty light? Slowly, you reach out towards the doors and open the wardrobe. You immediately begin to feel more relaxed. Strange, your notice your clothes aren’t inside the wardrobe anymore. Instead, you see a white sandy pathway that twists and turns into the distance. Above the pathway, you can hardly see the sky – the branches of the big, tall trees along the sides of the pathway have crisscrossed so that there is a roof of lovely green leaves. At the bottom of the tree trunks are lots and lots of beautiful pink and white flowers … and each of the petals are softly glowing.
You step onto the pathway and hear the soft crunch of the sand underneath your bare feet. The sand feels cool between your toes and you wiggle each of your toes to enjoy the feeling for a bit longer. You take another step, and then another one and feel a gentle breeze blow across your face and tickle the sides of your hair against your cheeks. You’re suddenly aware of happy music playing in the distance and start walking along the sand following the sound. As you take each step you feel all your worries disappearing, like you’ve left them behind you on the path. After a few minutes of walking you come to a clearing. A smile lights up your face as you see dozens of colourful fairies dancing in a circle on the soft green grass. Their dresses shine in pinks and greens, violet, blues and silver. Nearby are more fairies relaxing and laughing around red and pink toadstool tables, and some are even drinking honey-coloured nectar out of tiny glasses. You look up and see that the tree branches are strung with hundreds and hundreds of tiny white lights, each twinkling brightly in the shade of the trees – they look a lot like sparkling diamonds.
One of the fairies sitting on top of a nearby snowy white flower calls out to you, so you lean over to hear what she has to say. She suggests you go over to the other fairies dancing on the grass and so you step off the pathway and join their circle. You are so happy that you are making new fairy friends. As you dance, more fairies fly a long wreath of pretty flowers over to you and weave it into your long hair. It tickles a little [Mum or Dad, feel free to lightly tickle your child’s hair now] and you giggle. You feel light and free, and nothing worries you at all…
Quite tired from all that dancing you step away from the circle and lie down on the cool green grass to watch the fairies continue dancing. You feel totally relaxed and loved by your new friends. One fairy whispers into your ear, ‘It is wonderful to see you so happy, beautiful one. And your dancing was just lovely. You can come and play with us again any time you like.’
Ask your child to slowly open their eyes, or let them sleep.
This is a great meditation to help a child regain their confidence.
It’s dark outside, but you feel like going out anyway, so you put on some runners and make your way to the back door of your home, stepping quietly so as not to wake up anyone in your family. The door creaks a little as you open it and step outside. The night air feels cool against your face, your arms and your legs. And then you spot it. A brand new bike sitting in the middle of the back lawn. It’s your favourite colour [parent to say colour], and you can’t wait to ride it. You run through the damp lawn towards the bike and put your hands on it. As you do, a wave of energy seems to pour out of the bike and through your hands, then your arms, your face and then runs through your body and your legs, right down to your toes. You feel ready for an adventure.
A helmet is hanging off one of the handlebars, so you place it on your head and swing your leg over the bike. As you start to pedal down your driveway, you notice that things are a bit different. The driveway is much longer than you remember, and you can’t see any neighbours. High above you the stars seem bigger and sparklier than ever before, and an enormous moon is so bright you can see where you are riding, even though there are no street lights around. At the end of the driveway, there is a dirt road that leads to the right, and another road that goes off to the left. As you face the road to the right, you feel a sense of happiness wash over you. Wherever this road takes you, you know in your heart that good times are ahead.
As you begin to pedal down the road to the right, you feel as though all your worries are being left behind. You feel lighter and freer. The tall grass growing on either side of the road sways gently in the breeze, and its rustling noise makes you feel even more relaxed.
Up ahead you notice something large in the distance. A hill, perhaps? But wait … as you pedal closer, you swear you can see it moving? And it has large horns on its head! Closer still and you can now see it’s a gigantic Scottish cow. Shaggy dark orange hair covers its entire body and falls gently over its forehead, almost covering its eyes. The cow looks so peaceful lying on the grass that you can’t help but stop your bike beside it.
The cow lifts her giant head and looks right at you, but you are not afraid. You are surprised when she smiles and says: ‘That’s a lovely bike, [say your child’s name].’ Her voice is soft and beautiful, and it makes you feel warm inside. ‘How do you know my name?’ you ask. She smiles again and invites you to sit with her. As you find a spot near her shoulder, you can’t help but snuggle closer – her hair is soft and very comfortable. ‘[Name], I know every child’s name. My name is Lasair. My name means ‘a flame’. A flame is something all children have burning inside them. Can you feel it? It’s like a big ball of light in the middle of your chest. It gives you your energy, your confidence and your power to achieve anything you want to achieve. I can see that yours is burning brightly right now. And I am very sure you will be able to [parent, insert something your child is aspiring to do right now]. Now, rest quietly, my child, then when you open your eyes, you will feel like you are on top of the world – there is nothing you can’t do today, tomorrow, or any time in the future.
Ask your child to slowly open their eyes, or let them sleep.
Once this meditation is read to your teen, they can revisit their special place by themselves whenever they feel the need.
In your bedroom, there is a door that appears on a wall whenever you feel a bit stressed and would like some time alone. It’s the door to your ‘special happier place’, and it’s there right now.
You walk over to the door and you know that as soon as you open it, your journey to relaxation will begin. You turn the knob and see a stairway leading downwards. You take a step down and feel your feet start to relax, another step and your shins and calves lose their tension. Another step, and now it’s your upper legs; another step and your lower back and abdomen feel freer; another and your torso feels lighter; another step and your neck and shoulders lose their stiffness; another step and you feel any pressure drain away from your head and from behind your eyes. You’re at the bottom now and have entered a large room.
This is your special room. It is designed just how you like it and decorated in all the things you love. Take a look around. See where the windows are placed, and the door leading outside… Do you have a bookshelf? A chill-out area? Paintings on the wall? Perhaps, there is even a fridge with cold drinks and ice-cream! If you like, spend a bit of time walking around and exploring your special room now [parent to wait a couple of minutes].
You wonder what could be outside the door, so you walk over and slide it open. It’s an amazing garden. There is rolling green grass, a swimming pool and flowers and shade trees scattered as far as you can see. Over to the right there looks to be a small forest of pine trees and you can hear what sounds like running water. You head in that direction, stepping on the soft pine needles on the ground between the trees. The noise of the water is getting a little louder. Suddenly, you find yourself at the top of a ridge. Beneath you is a wide river, winding its way through the wilderness between mountains covered in more pine trees. It’s so beautiful, and you can’t help but take a deep breath of the fresh mountain air.
To your left is a large hammock strung between two pine trees. How did that get there, you wonder? You head over and slip inside it to take in the view. The sound of the water rushing over the rocks is so soothing that it’s not long before you close your eyes. One deep breath, two deep breaths… You decide to stay here for a while and relax. Somehow, you know that this special place is yours and yours alone. No-one else can visit. It is yours for whenever you feel a bit stressed or would like some time alone to think about life. You’ll be back here again one day soon, for sure…
When you are ready you slowly make your way back to your special room and climb the stairs, feeling much more relaxed and prepared for what life brings you next.
Ask your teen to slowly open their eyes, or let them rest or sleep.
Do you read meditations to your children? In what ways does meditation help them? And what aspects of meditation seem to work the best for your children? Let us know in the comments below.