Meditation and Mindfulness for Kids
I was introduced to mindfulness techniques as part of cognitive behavioral therapy that my husband and I sought out for our son in his late elementary/early middle school years. It was tremendously helpful at the time, both for my son and for our family as a whole. As a boy mom (even though I also have three girls), I regularly worry about the messages our boys and young men receive, and how we can better support their emotional well-being.
Thankfully, the world is becoming more progressive when it comes to typical male stereotypes and expectations. But there are still so many subtle - and sometimes blunt force - messages boys receive that reinforce toxic masculinity. Take this Wall Street Journal article, for example, on why successful men are meditating and helping create a boon in wellness products. The overall message here is great; more men are focusing on self-care. The kind of bad news is the way the article asks questions like, “what does wellness mean for men, and is it at odds with traditional notions of masculinity, which goad them to be hard-driving and invulnerable?” and uses phrases like, “butching up yoga.”
As families, there are many things we can do in the home to encourage our boys to take care of their minds, bodies and spirits. By providing an example at home, we can combat some of the hard-held beliefs and stigmas they face relentlessly outside the home.
Here are a few ideas to bring youth-friendly mindfulness and meditation ideas into family living:
One-Minute Sit: This is one of my family’s favorites. One person is the time keeper and everyone else participates. This can be done with two or with many. Each person stands silently and judges how long it takes for a minute to pass. Each person sits when they think it has been a minute. The person closest “wins.” Turning mindfulness into a game, this exercise helps people stand quietly and tune into one thing and one thing only - how long is a minute?
Sound Ball: This works best with three or more people. Similar to the one-minute sit, which helps young people practice attention, this activity is fun and focuses on building listening skills. Each person tosses a fake ball to the next person and makes a noise. When the catcher receives the “ball,” he/she makes the same noise as the person who tossed, and then makes another noise when the ball is thrown to the next person. The pattern repeats for as long as everyone is having fun.
Modern Quiet Game: When I ask my kids if they want to meditate, the only person who says yes is my five-year old (I trained her young!). To get everyone on board, try turning it into a version of the quiet game where the person who can meditate the longest is the winner. I like to use guided meditations or light music to support this. It’s a great way to introduce the idea of meditation, build up to longer sits and have a little family fun (or at least some precious silent moments).
The best part of all of these ideas? They’re gender neutral.