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What positive experiences did you have today? Children and teenagers can benefit from this eight-minute guided meditation aimed at recognizing the good moments.
Overview
- Kids often worry about frightening or negative thoughts, which can impact their mental well-being.
- This brief meditation for children uses mindful breathing and uplifting thoughts to help them recognize the positives and enhance their mood.
Our brains are naturally inclined to focus on the negatives. This trait helped our ancestors survive in perilous environments.
However, this tendency towards negativity can make it tough for both us and our children to deal with everyday stressors, even in our generally safe surroundings, like important exams, conflicts, or disappointments.
In this meditation crafted for young participants, Dr. Mark Bertin teaches children how to gently redirect their focus back to the positive aspects they might overlook, aiding in calming their nervous systems.
A Meditation for Children: Reconnecting with the Positive
- Find a cozy spot to lie down. Let your arms and legs rest comfortably. Close your eyes softly.
- Begin to notice how your body feels with each breath. As you breathe, observe how your stomach rises and falls. You can place a hand on your belly or put a stuffed toy there to help.
- As you breathe, your stomach moves. Your hand or toy goes up, then down. Try counting to ten this way. Breathe in, one; breathe out, one. (Repeat this for nine more inhales and nine more exhales.)
- If you lose track of your count, don’t stress. This is normal and happens to everyone. Just return to the last number you remember.
- Now, turn your focus to your day. Inhale, concentrating on your breath as your belly rises. Exhale, and think of something positive that happened today.
- With each breath: inhale while noticing your belly moving, and with each exhale, recall something nice from your day.
- Now, think of something you are proud of. Inhale while watching your belly rise. Exhale and envision something about yourself that you take pride in. If you can’t think of anything, that’s okay; instead, imagine what you wish for yourself.
- Lastly, think of someone who brings you joy. Before wrapping up, try this final exercise. Inhale, feeling your belly move. Now, exhale while picturing someone who makes you happy.
- As you conclude this session, take a few deep, soothing breaths, and gently move your arms and legs. Take a moment to decide what you’d like to do next.
- It’s alright to have thoughts that make us anxious or upset. We should acknowledge important feelings but also remember to focus on other aspects of life. Spend a few minutes daily reflecting on what went right and observe the changes that follow.
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