Skip to content

Meditation for Kids

As a parent, I’ve tried meditation with my kids before. Not being a meditation instructor it has been really difficult to help them focus. While on a job one day, a customer gave me a few sheets with the meditations below (which I did not write, so I am laying no claim to have done so). I’ve tried a couple of these and my six year old says it helped him. I hope they are helpful to you and your children as well. If and when I find more I will post them here.

The Sleepy Cloud Meditation

Before the meditation, talk to your child about his bedtime routine. What does he usually do before bed? Have him describe any and all aspects of his routine, such as brushing his teeth and someone tucking him into bed. Then read the following meditation to your child.

(Part 1)
Close your eyes. You can put your hands over your eyes if you want to. (Briefly walk the child through his bedtime routines). Now imagine that you are ready for bed. See yourself getting into your bed.

(Part 2)
Keep your eyes closed and take in a deep breath. Now, when you breathe back out, feel your body relaxing. We are going to do this four more times. Take a deep in-breath, and then relax your legs when you breathe out. Take another deep in-breath, and this time relax your arms as you breathe out. Deep breathe in again and relax your shoulders and neck as you breathe out. Deep breathe in and feel your body relax more. Take one more deep breath in, and as you breathe out, feel how sleepy your body is.

Now see yourself lying in bed, relaxed and sleepy. See a soft sleepy cloud float above your head. This cloud can be any color you want, but remember it is a sleepy cloud. You might even hear the cloud play soft music. As this cloud gets close to your face, feel your eyes get sleepy. They itch a little and are very heavy and tired. They might even water a little bit. Now feel yourself fall asleep. I will give you a moment to see yourself sleeping. (Pause, then repeat part 2 until he is asleep.)

This meditation is meant to be done in bed while going to sleep. Feel free to add any steps specific to your child. For example, if he has fears about the dark, add a step that brings in protection. You might suggest that he is surrounded by an impenetrable force field that only your voice can enter. After practicing the meditation for several weeks, add more muscle groups for your child to relax, such as his belly, head and feet. Explain to your child that if he is not asleep at the end of Part 2, to repeat Part 2.

The Happy Tree Meditation

Close your eyes. You can put your hands over your eyes if you want to. Now take a deep in-breath. When you breathe back out, feel your body relaxing. We’ll take two more breaths. Deep breathe in and relax your legs as you breathe out. Deep breathe in and relax your arms and neck as you breathe out.

Imagine a tree. The tree has fruit on it. The tree can have any kind of fruit you want on it. Do you see the fruit? Some of the fruits are happy and some are sad. The happy ones are different than the sad ones. Can you tell which are sad?

Ask the sad fruits, “Sad fruit, what do you need to be happy?” Listen quietly. Can you hear them speak to you? Do they want to go somewhere or need something? (Pause.) Great, do that for them. (Pause.) How do the fruit feel now? Now look at the tree. How does the tree feel? Does the tree need anything? (Pause.) Good, help the tree with that. (Pause.)

See the sun shining down on the tree. Feel the rays of sun help the tree. Put some of your favorite things into the sun. What would you like to put into the sun? Smiles, love, fun, maybe your favorite toy? Okay, go ahead and put some things into the sun that make you feel good. You may see these things as a color or a picture, or maybe they make sounds. Take in a deep breath. As you take in this breath, feel the good energy from the sun go into the tree. Take another deep breath and see more good energy go into the tree.

You did a great job. We’re almost done. Now, thank the tree and yourself for all your great work. (Pause.) You can open your eyes whenever you are ready.

After Meditation Questions
1. How do you feel? Do you feel different?
2. How did the sad fruit look different from the happy fruit?
3. What did the sad fruit need?
4. What did the good energy look or sound like?
5. Do you think this meditation is helpful?
6. Do you think you could do this meditation on your own?

The Grounding Cord Meditation

Close your eyes. You can put your hands over your eyes if you want to. Now take a deep in-breath. When you breathe back out, feel your body relaxing. We’ll take two more breaths. Deep breathe in and relax your legs as you breathe out. Deep breathe in and relax your arms and neck as you breathe out.

Imagine a cord connected to your root chakra at the bottom of your tailbone. Then see this cord go down into the floor. This cord can look or feel like anything you choose. See this cord go down through the floor into the ground underneath this building. See the cord continue through the ground all the way to the center of the planet. Feel this cord connect to the center of the planet. Now feel yourself attached to the center of the planet by your cord. Once you feel this connection, imagine particles of energy moving out from your head to your root chakra (at the bottom of your tailbone) and down the cord. You might see this energy as particles, or you might see pictures coming out of your head and going down the cord. If you see something in particular go down the cord, that does not mean it is bad. It’s just a thought that you don’t need right now, energy you don’t need and are sending to the center of the earth.

See this energy drop all the way to the center of the planet. You might even hear the energy go down the cord. What does it sound like? Now see energy come from your hands and arms down through your stomach and down your cord. It travels to the center of the planet because you don’t need it anymore. Now feel this energy move out from all the areas in your body. Listen to the energy move from your chest down to the center of the planet. See this energy come from your feet and legs and go down your grounding cord.

I’ll give you a few moments to do this on your own. Let any unneeded energy fall down the cord. Notice how clear and clean you feel. (Pause.)

You did a great job. Now, thank yourself for all the things you released. (Pause.) You can open your eyes whenever you are ready.

After Meditation Questions
1. What did your cord look like?
2. What did you see go down your cord? Did you hear it?
3. Did you feel anything in your body while you did this?
4. Do you feel different?
5. Do you think you could do this meditation on your own?


%d bloggers like this: