|
|
3
Meditations for Children
Sitting, Walking,
Lying Down
Susan Kramer
Quiet Time, Feeling Fine
|
|
2 to 10 minutes
Sit cross-legged, back held straight, and face forward. Clasp your hands and let them rest in your lap. Close your eyes.
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 loved-ones.
Take a final deep breath in, slowly let it out, open your eyes, stand up, and stretch.
|
|
At least 2 minutes
This meditation has
2 parts that combine to energize the body and coordinate mind-body (thinking-moving):
1. Even breathing.
2. Walking
with arms and legs in opposition.
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.
While walking concentrate on breathing evenly in and out. This practice develops and teaches about concentration.
Example:
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.
|
|
2 to 10 minutes
Lying on a piece of carpet or other comfortable surface stretch out on your back.
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.