Meditation is a way to train the mind to attend to the present moment. You can perform exercises to silence your ongoing cognitive processes, or the “chattering monkey,” as described by Eastern religions. When you meditate, you become aware of the judgments and commentary that stream through your mind as if on automatic pilot. By teaching children how to meditate, you make them not only aware of the present, but also of how their minds function. Fun meditation exercises can help increase children’s attention and engagement in education.
Passing Pebbles
Give each child a plastic bag and take them on a nature walk. Ask them to look for 10 pebbles that are distinctly beautiful or appealing. When the children have collected their pebbles, find a quiet place, such as a field or clearing in the woods. Have the children sit in a circle and empty their pebble bags. Ask them to pile their pebbles on their right side. Demonstrate how to breathe for the pebble meditation, inhaling and exhaling deeply. Pick up a pebble and pass the pebble from your right hand to your left, concentrating on your breathing. Place the pebble down to your left. Have the children mimic you until they have passed all their pebbles from their right side to the left. Ask the children to pick up their pebbles, one by one, and place them in their bags. Thank them for helping you to unite your body and mind in this meditation, and ask them to thank themselves for doing the same.
Eating Raisins
Give each child three raisins or three pieces of popcorn. Demonstrate the meditation by picking up one raisin and rubbing it gently between your fingers. Show the children how to feel the texture and notice the color of the raisin; have them mimic you. Ask them to become aware of their thoughts about the raisin. Smell the raisin, then bring the raisin to your lips as if the movement of your arm is as important as the raisin. Chew the raisin slowly. Become aware of when you want to swallow the raisin. Have the children repeat the meditation with the rest of their raisins. Emphasize that every time they eat a raisin, it should be as if it’s the first time they’ve ever seen, held or eaten a raisin.
Taking a Walk
Show the four phases of taking a step -- which include shifting your weight, lifting your foot, moving your foot and placing your foot on the ground -- to the children. Ask them to copy you, emphasizing the four phases of shifting, lifting, moving and placing. Challenge the children to focus on taking each step without knowing where they might end up. Demonstrate pacing back and forth without paying heed to each step, then return to mindful walking. Have them visualize that an imaginary flower springs forth each time they place a foot on the floor.
Drawing
Place an assortment of items, such as a telephone, coins or a clock, on a table. Ask the children to select an object to draw. Tell them not to focus on how well they’re going to draw the object, but simply do the best they can. Have the children study the object, drawing their attention to the object’s details. After they finish the first drawing, challenge them to draw the object a second time. Have them place their drawings side-by-side and identify details in the second drawing that are not in the first. Ask children how they felt about taking the time to observe details they might not have noticed at the outset.
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