Meditation for Kids 101: Everything You Need to Know

In case you’re new to the world of meditation, let’s cover the basics. “Meditation” is often used as a singular term, but there are dozens of different types of meditation, and different techniques that fall into the category of meditation.
Nearly all forms of meditation are designed to command your attention in some way. Rather than being pulled in dozens of different directions by distractions and fleeting thoughts, you’ll focus on something specific, such as your breath, physical sensations in your body, or even something physical like a candle flame.

With a variety of techniques, like guided imagery, breathing regulation, muscle relaxation, and others, you can let go of your thoughts and emotions, and reside in a state of pure consciousness.
This all sounds heady and complex for a child, so are there really benefits to teaching kids how to meditate?

Getting your kids to meditate may be challenging, but some amazing benefits make it worth pursuing.

Higher self-control. One of the first things you’ll notice about a kid who meditates consistently is their higher levels of self-control.
Meditation puts you in tune with your thoughts and feelings, which means you’ll be less reactive and more “in control” of your actions.
If your kid has trouble controlling their temper or exerting discipline when it comes to snacking, sharing toys, or waiting for their turn to speak, meditation can help them. It won’t come right away, but in time, research shows that self-control develops naturally.

Lower anxiety and stress. One of the most commonly cited scientific benefits of meditation is its ability to relieve stress and anxiety. And these benefits can be enjoyed by children as much as they can be enjoyed by adults. Adults are typically stressed by their jobs, relationships, and personal responsibilities, so we tend to see “adult stress” as worse than childhood stress. However, children experience stress frequently as well. Meditating in the moment can instantly dissipate stress, and meditating consistently can give children more mental control that allows them to deal with stress consistently.

Higher self-esteem. Children who meditate consistently demonstrate higher levels of self-esteem, and may be better at acclimating to a school environment, according to research. This could be a result of children gaining more awareness of their thoughts and feelings, or it could be a byproduct of positive habit building. Either way, your children will enjoy the benefits.

Greater focus and attention. Meditation is one of the best ways to improve your ability to focus, since the entire point of the practice is to focus. Depending on the style you’re following, you might focus on your breath, on a mantra, or on some other locus—but no matter what, you’ll get used to focusing on something. That leads to a much better attention span, and the ability to focus on things like other people talking, school lessons, and books. This is indispensable for helping a child prepare for school.

Better sleep. Studies suggest that mindfulness meditation can improve a person’s sleep. In addition to promoting relaxation and relieving anxiety, meditation can boost melatonin, and promote healthy circadian rhythms, both of which contribute to more consistent sleep patterns. If your child has issues falling asleep or staying asleep, meditation can help.

Bonding. If you’re teaching a child how to meditate, or if you’re experiencing guided meditation together, meditation can be a valuable bonding experience. You’ll get to spend quality time together, and learn some of the same habits and techniques.

Additionally, training your child to meditate can set them up for a lifetime of healthy habits. When we’re young, we benefit from heightened brain plasticity; this means it’s easier for us to learn new things and establish new habits.

If you’ve ever tried meditating as an adult after a lifetime of never paying much attention to your inner thoughts and experiences, you’ll know that it’s a difficult adjustment to make. But if you learn how to meditate as a child, it may come more naturally to you. A child who learns to meditate at a very young age and follows their meditation habits consistently may carry meditation well into adulthood.

As an adult, meditation can help you with all the things it helped you with as a child, and then some. You’ll be able to form better habits, exert more self-discipline, and eliminate negative habits when they arise.