• Reflective Meditation for Kids

    Before the holiday break, I shared a post on teaching meditation to active children. As we enter a new year, typically a time of reflection for all, I thought I would follow up with a post on reflective meditation for children. As your child develops the ability to focus for longer periods  via active focus-based activities, I recommend introducing reflective or passive styles of meditation and slowly build on practice time as your child becomes comfortable with this style practice. Of course, a good anchor can help keep the mind from drifting; the following technique, Color Breathing, is a personal favorite of mine and uses creative visualization and the breath to keep the mind focused, and a progressive body scanning technique to “check in” with the whole body, release tension and relax completely. 

    Happy and healthy 2021!

    Stay safe, be well.

    Lisa Roberts xo

    Color Breathing

    Begin in a comfortable position – preferably lying on your back. If this is not possible, sit comfortably in a chair with both feet touching the floor, spine naturally erect, shoulders and arms relaxed, and your hands resting in your lap.
    Gently close your eyes and begin to observe the natural rhythm of your breath.
    Take an easy breath in through your nose and let it out with a sigh, ahhhhhh.
    Two more, just like that.
    Easy breath in, open mouth sigh – let it go.
    Easy breath in, open mouth sigh – let it go.
    Breath normally, trusting your breath will come and go as needed, without effort.

    Let’s Begin:
    Imagine a color – it can be any color that appeals to you, perhaps your favorite color.
    Remember, it is helpful to imagine a color that makes you feel happy and relaxed.
    Picture this color in your mind’s eye.
    Take your time – staying relaxed, allow any other thoughts to simply fall away.
    Imagining your color in your mind’s eye, and allowing your attention to settle on this color.
    Beautiful color. Your color.
    As you take your next breath in, imagine you are breathing in this color.
    Fill your lungs like two beautiful balloons.
    Breathe out, lungs relax, color softly fades.
    Breathe in, lungs fill with color – two balloons.
    Breathe out, lungs relax – color gently fades.
    Breathe in, lungs fill with color – beautiful balloons.
    Breathe out, lungs relax – color gently fades.

    Face:
    As you Breathe in, imagine your face filling with your color
    As you Breathe out, face relaxes – color softly fades
    Breathe in, face flushes with beautiful color
    Breathe out, face softens – color gently fades
    Breathe in, send color to your face
    Breathe out, face relaxes – color softly fades

     The Head:
    On your next inhale, imagine color filling your face and head
    As you breathe out, face and head relax as the color gently fades
    Breathe in, head flushes with beautiful color
    Breathe out, head relaxes – color gently fades
    Breathe in, color fills your entire head
    Breathe out, head relaxes – color softly fades

    The Neck and Shoulders:
    On your next inhale, visualize color spreading across your neck and shoulders
    As you breathe out, neck and shoulders completely relax as the color gently fades
    Breathe in, neck and shoulders flush with color
    Breathe out, neck and shoulder relax – color gently fades
    Breathe in, color fills neck and shoulders
    Breathe out, neck and shoulders relax – color softly fades

    The Arms:
    On your next inhale, imagine color filling your arms, all the way to your fingertips
    As you Breathe out, arms relax fully as the color gently fades
    Breathe in, arms flush with beautiful color, to the fingernails
    Breathe out, arms relax – color gently fades
    Breathe in, color rushes from shoulders to fingertips
    Breathe out, arms relax – color softly fades

     The Torso:
    On your next inhale, feel your torso, chest, and belly fill with beautiful color
    Breathing out, torso relaxes and melts as the color gently fades
    Breathe in, fill your torso with beautiful color
    Breathe out, torso relaxes – color gently fades
    Breathe in, fill your entire torso with color
    Breathe out, chest and belly relax – color softly fades

     The Legs:
    On your next inhale, imagine color filling your legs, all of the way to your toes
    Breathing out, allow your legs to soften as the color gently fades
    Breathe in, legs flush – beautiful color to the toenails
    Breathe out, legs relax – color gently fades
    Breathe in, color fills the legs
    Breathe out, legs relax – color softly fades

     The Whole Body:
    On your next inhale, feel color soar throughout your entire body
    Breathing out, allow your body to relax fully as the color gently fades
    Breathe in, body fills with color
    Breathe out, body softens – color gently fades
    Breathe in, color fills every inch of your body
    Breathe out, whole body relaxes – color softly fades
    Keep breathing just like this
    Inhaling – Filling your body with beautiful
    Exhaling – Relaxing deeply as the color softly fades
    Easy inhales
    Relaxing exhales
    Beautiful color, filling you with all you need
    Softly fading as you let go, relax
    Deeper and deeper…. With each exhale

     Purchase MP3 Recording of Color Breathing

    Online Learning: Teach Meditation to Children

    Resource: Teach Your Child Meditation

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