Meditation with kids

“If every 8 year old in the world is taught meditation, we will eliminate violence from the world within one generation.”
-Dalai Lama

A simple meditation we got from the book “A Handful of Quiet” is below. You can make the routine as glamourous or simple as you want. My children like to put pillows out, light a candle in the middle and help to distribute 4 stones for each person. Sometimes we put gentle music on. Once they’ve learned the meditation the 8 year old and 5 year old alternate “leading” it.

Flower (Fresh)
Breathing in, I see myself as a flower, a human flower
Breathing out, I am beautiful just as I am and feel very fresh

(Repeat 3 times)
In breath: Flower
Out-breath: Fresh

Mountain (Stability)
Breathing in, I see myself as a mountain 
Breathing out, I feel solid, nothing can move or distract me

(Repeat 3 times)
In-Breath: Mountain
Out-Breath: Solid

Water (Reflection)
Breathing in, I see myself as still water, a calm, clear lake in and around me 
Breathing out, I reflect things just as they arare, inside and around me

(Repeat 3 times)
In-Breath: Still water
Out-Breath: Reflecting

Space (Free)
Breathing in, I see myself as the big blue sky, with lots of space in and around me
Breathing out, I feel very free and at ease

(Repeat 3 times)
In-Breath: Space
Out-Breath: Free

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