Press pause and take a moment together and meditate together

Your child needs to move and will often be in motion as they explore their world and develop their brain, but they are also developing the balance and focus needed to keep their body still. Now they’re able to enjoy being still for short periods of time you could try having a moment of mindfulness together by meditating.  

Meditation is a big concept, especially for a child, but at its core it means taking the time to be still and reflect.  

Although your child is unlikely to want to do so for a long period of time, they can join you in taking a short break from the whirlwind of life to sit together.  

To create a routine of meditating, or enjoy it as an occasional luxury, you can start very simply.  

Create a space for calm, either inside or outside. You could spread out a blanket or find a cushion each to make a comfortable seat. If you like, you can play some calming music quietly. 

You might want to find a short (under five minutes) guided meditation online to play for you both to listen to. If you prefer to do the talking yourself, or feel your child will embrace some silent reflection, this isn’t needed.   

Sit down in a position you find comfortable, and both close your eyes. Talk your child through the process the first few times you do this together.  

Take a deep breath in, hold it for a count of four and let it out. Keep repeating this rhythm noticing how it feels in your body as you do so.  

As you relax, let your mind tune in to the sounds around you and the sensations in your fingers and toes. You can move around your body noticing how still each body part feels.  

Some people like to imagine they are on a beach, in a forest or somewhere special to them. If you want to do this, quietly describe it to your child telling them what you can see, hear and smell.  

As you come to the end of your meditation time together, slowly open your eyes and gently move your body. You can talk about the feeling you get as you begin to move again, or anything else you notice as you look around.