Guided Meditation for Children
Susan Kramer
Text, Illustration, Photos copyright
2000-2007 Susan Kramer
Santa Barbara, California
USA
Amsterdam, The Netherlands
published
by Creations
in Consciousness
susan@susankramer.com
translations
of related work
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Books by Susan Kramer
Yoga for all Kids, Meditation for all Kids, Meditation for Teens and Adults
| Contents |
Guided
Meditations
1.
First Guided Lying Down Meditation
2.
Second Guided Lying Down Meditation
3.
Guided Sitting Meditation
4.
Guided Walking Meditation
Meditation
for Problem Solving
Links
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But, instead of rushing out the front door, let's go on an adventure within, to a beautiful place inside, in our thoughts ...
Lying on the bed, floor, carpet, or the lawn or beach in warm weather, stretch out on your back, arms and legs resting easily. Close your eyes, let your body go limp as a rag doll, while counting to 10 in your mind.
Lying so still and relaxed, keeping your eyes closed, walk through the inner doorway in your mind onto the beach, on a warm sunny day.
In your mind, just feel yourself standing still for a moment looking around, seeing the waves wash against the shoreline in their regular rhythms, over and over again.
While watching the regular pattern of the waves, just breathe in and out, evenly in and out, over and over again.
Watch the waves, while breathing evenly in and out.
Enjoy the relaxed feeling in your own body that is lying so limply on the bed or carpet. Feel whole and comfortable in your resting body and mind.
When enough time has passed, begin to come back to your everyday active self. Stretch out those limp arms and legs, take a deep breath, sit up.
Do you feel your new energy, all set and ready to go again!
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Close your eyes, let your body relax so much that it feels like you are melting into the floor. Breathe evenly in and out.
Example:
Count 1: breathe in
Count 2: breathe out
Count 3: breathe in
Continue…
Lying so still and relaxed, keeping your eyes closed, visualize walking onto a wide meadow on a warm breezy summer day.
In your mind, see yourself standing still looking around; then notice the tall brightly colored wild flowers blowing in the wind back and forth in a regular rhythm, over and over again, just as your breath is coming in and flowing out regularly and evenly.
Enjoy the relaxed feeling in your own body that is lying so limply and undisturbed while watching the wind gently blow the flowers back and forth. Let yourself feel whole and comfortable in your resting body.
After some time, begin
to come back to your every day active self by taking a deep breath, opening
your eyes, stretching out your arms and legs, and sitting up.
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Breathe easily and evenly, in and out. Silently count each breath in as one count, and each breath out as one count, till 50 counts, or another even number.
Example:
Count 1: breathe in
Count 2: breathe out
Count 3: breathe in
Continue…
Now, while continuing to breathe evenly, take some time to think about someone that you love and the nice things you do together. Think about what you can do after this quiet time to help someone.
As life goes on it is in caring interactions that we find joy and happiness.
To finish the meditation, spend some moments in appreciation for your family and friends.
Take a final deep breath
in, slowly let it out, open your eyes, stand up, and stretch.
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Walk briskly while swinging arms easily back and forth. When the left foot steps forward, the right arm swings forward. And, when the right foot steps forward the left arm swings forward.
Example of breathing
pattern to follow:
Count 1: breathe in
Count 2: breathe out
Count 3: breathe in
Continue…
More benefits of walking:
Walking meditation
is an opportunity to think over problems and possible solutions. When deciding
how to act about a problem choose the way that is a good outcome for everyone;
a win-win situation. It is also an opportunity to think about and plan
new projects, and think about short term and long range goals.
And, regular walking is an exercise that is recommended by medical science to be good for health.
To finish, stretch
arms overhead; bring arms down to sides; resume other activities.
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My dear friends, take time for one of these timeouts as needed.
When you are swamped with homework; when you've had an argument; take time to find the place of rest within yourself, as you deeply relax your body through lying down, sitting still, or walking rhythmically. And perhaps, some new ideas will come to solve problems.
Meditation, quiet time, with a relaxed or
rhythmically moving body, and beautiful thoughts is a natural way to make
time and space for problem solving, and moving in the right direction.
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