Introduction:

In our previous post, we witnessed the incredible achievement of seven-year-old Siddhartha, who achieved one-pointed concentration during meditation without any guidance. This remarkable feat, also known as meditative absorption or samadhi, serves as an inspiration for us all. In this episode, we will explore fundamental meditation techniques tailored for children, allowing them to embark on the journey of cultivating a calm and focused mind.

The Importance of a Happy Mind:

Maintaining a happy mind is crucial for personal growth and survival. The ability to regulate thoughts, directing them towards positivity, significantly impacts emotional well-being. Acquiring the skill of controlling our minds is as essential as learning to walk.

Metaphorical Interpretation:

The story of Siddhartha’s meditation can be metaphorically understood. The chaos in our lives is akin to the plowing ceremony, and the agitated mental state is symbolized by the intense sun. Just as Siddhartha found shelter in meditation, we too can find solace in cultivating a tranquil state of mind. That tranquility is like the miraculous shade that defies the movement of the sun. Such a healthy state of mind garners not only inspiration but also respect from others.

Meditation Techniques for Children

Aged 5 to 7

This meditation exercise is tailored for children aged 5 to 7, ideal for both morning and bedtime routines. Sessions should be kept short to around 5 minutes, and we recommend participating alongside your children. It’s essential not to expect them to be like Siddhartha; instead, approach the session with patience, recognizing that restlessness is normal for kids.

The goal is to help children align their awareness with their minds and bodies. Have them lie down on the floor or a carpet, facing up without a pillow. Instruct them to focus on their breathing, observing how their tummy and chest rise and fall with each breath. If needed, place a small soft toy on their tummy to illustrate this rhythmic movement.

The practice should last for 3 minutes. Remember, for young children, 3 minutes might feel lengthy, especially in the morning. Be understanding and patient. With consistent daily practice, they will adapt.

After 3 minutes, engage with them. Ask about their feelings—whether happy, sad, or neutral—without addressing them immediately. Acknowledge their emotions and guide them back to focusing on their breath and body.

This approach allows children to naturally “let go” of their feelings, helping them grasp the nature of their minds and how emotions naturally shift. By delaying the response to their emotions, you also reinforce the idea that meditation involves acknowledging thoughts without getting entangled.

Wrap up the session with a simple goodwill wish, such as “May you be well and happy. I love you.” Give them a hug. Remember to limit the meditation to 5 minutes for children. You may also start with a shorter duration initially and gradually increase it as they become more familiar with the practice. (But keep it to 5 minutes)

Follow up on your children’s feelings and emotions after the meditation session.

Choose an appropriate time to explore their emotions; for example, you can discuss their morning feelings in the afternoon. If they’ve moved on, then simply acknowledge that their feelings, like passing clouds in the sky, are temporary. This helps them foster an understanding of the transient nature of emotions.

If your children still hold strong feelings, encourage them to open up and discuss the matter. It’s permissible for them to inquire about your emotions, and you can share in a considerate and thoughtful manner. Keep in mind that understanding adult emotions may be challenging for them. Nevertheless, sharing your feelings can enhance closeness and mutual understanding between you and your children.

Aged 8 to 10

The following meditation exercise is more suitable for children aged 8 to 10. This session aims to cultivate mental discipline, emphasizing concentration and alertness in a “fun” and interactive way. It’s a group activity involving both you and your children, offering an enjoyable experience within a 5-minute timeframe. Approach this meditation with a light-hearted attitude, creating an engaging environment while honing the ability to concentrate and stay alert.

To begin, you’ll need a desk bell. Position yourselves facing each other, placing the bell between you. If there’s a group, arrange yourselves around the bell, ensuring everyone can reach it comfortably.

In this meditation, you’ll recite the mantra of Manjushri, the Buddha of wisdom: “Om Ah Ra Pa Tsa Na Dhih.” Each person says one syllable of the mantra, and the last person to say the syllable “Dhih” will ring the bell.

Consider this example for a pair named “A” and “B”:

This example represents the basic or “level 1” of the game. To increase the challenge, you can choose to “lengthen” the mantra by adding more “Dhih” syllables, a decision made before starting the session.

For a group setting, have everyone sit in a circle, reciting or singing the mantra in a clockwise manner. Here’s an example for a group of 4:

A: Om Ah Ra Pa Tsa Na Dhih B: Dhih C: Dhih D: Dhih (hits bell)

B: Om Ah Ra Pa Tsa Na Dhih C: Dhih D: Dhih A: Dhih (hits bell)

C: Om Ah Ra Pa Tsa Na Dhih D: Dhih A: Dhih B: Dhih (hits bell)

D: Om Ah Ra Pa Tsa Na Dhih A: Dhih B: Dhih C: Dhih (hits bell)

To intensify the challenge, have everyone close their eyes and ring the bell on their turn. If confusion arises with multiple people reaching for the bell simultaneously, it’s acceptable and have a good laugh. Closing your eyes also enhances awareness of who will initiate the mantra next, refining the sensitivity of your sense of hearing.

You can also use a ball to help identify who will say the mantra

A: Om Ah Ra Pa Tsa Na Dhih (Pass the ball to B) B: Dhih C: Dhih D: Dhih (hits bell)

B: Om Ah Ra Pa Tsa Na Dhih (Pass the ball to C) C: Dhih D: Dhih A: Dhih (hits bell)

C: Om Ah Ra Pa Tsa Na Dhih (Pass the ball to D) D: Dhih A: Dhih B: Dhih (hits bell)

This mindfulness game promotes awareness and mindfulness, fostering teamwork to achieve a perfect score for the bell to be rung. The main idea is to train their concentration with some Buddhist elements but yet, without the baggage of being too serious and restrictive.

May all be well and happy.