A morning meditation for families.
Time needed: 5-10min.
Sit in a circle, close eyes if possible! Collectively take some deep breaths. Depends on the ages of your kids, how long they will hold still to breathe. But I've learned that the louder I breathe, the more they pay attention, so make your breath as dramatic as possible to begin, then slowly let it get softer as you all sync your breathing.
Then ask everyone to envision the best day possible. When the kids are young, ask them questions to keep them engaged and included in the meditation. 'What would make today great?' 'Would it be good to talk to one another with ease and to use words like Please and Thank You?' 'Perhaps sharing our toys and the feeling we get when someone shares with us?' Questions like that help give the kids a visual for the day. Then have them close their eyes again and see it all happen in their minds.
Once everyone has had time to visualize what a good day looks like, then we like to Om together. Sometimes its one OM, sometimes 3, but my kids love it! And, its a great way to get them to take a deep exhale.
I've found that this meditation is so helpful, because it gives us all something to work towards. Chances are there will be whining and arguments, but its easier to get back on track, because we know where we want our day to be. I hope this helps you! ~Namaste.
An anytime you need to get out of your head and in the moment meditation!
Time needed: 3-20min.
- Find a comfortable position, close your eyes and take several deep breaths.
- HEAR in all directions. Without judgment or expectation. Allow your mind to define the sound and then move on to the next sound.
- SMELL, same as before, without judgment, but smelling because you can.
- TASTE and notice the difference textures that exist in your mouth
- FEEL, the temperature of the air, the clothes touching your skin, just FEEL.
- SEE, keeping eyes closed, notice what you see.
Slowly come back to awareness. Notice how much less clutter is in the head and how much more present you are. Repeat if there is still too much chatter in the mind.