Meditation to instil peace in ourselves and our children
Regular meditators experience a sense of calm, peace, balance, and reduced stress, anxiety and depression. They also may have the ability to stay more focused with longer attention spans and better thought control than they would have without meditation. Other side effects can include increased happiness, more creativity, and deeper self-awareness and acceptance. In the recent words of the Dalai Lama “If every 8 year old in the world is taught meditation, we will eliminate violence from the world within one generation.”
So if meditation doesn’t already star in your life, why not get started? You can be a great role model to your child and once they see this becoming part of your life, they may not need much encouragement to join in too. Imagine how calm and peaceful your family life would be if everyone in your household started meditating! Why not try it for a two-week period and note down the changes you experience. Don’t forget to let us know how you get on too.
Here are seven steps from Dawn Gluskin in her Huffington Post article ‘Meditation Demystified’ to get your meditation practice started….
- Try to set up a little sacred spot in your home to go to every time you meditate. Put a few articles out that inspire you or that you have a spiritual connection too. If not, don’t let that stop you. That point is to just get it in when you can! My ideal spot is on my meditation pillow in my own little sacred spot, but as a new mom, I’ve logged plenty of recent sessions with a sleeping baby on my lap on the rocking chair. Those sessions are just as valuable!
- If you have something specific that you want to meditate on, think or pray about it before you begin your session. You don’t want to try to force or control your thoughts while meditating, so if you have something that you’re seeking guidance on, it’s best bring it up beforehand.
- Find a quiet spot and sit comfortably. If you have kids, you might need to sneak out of bed before the rest of the house wakes up or do it after they go to bed. Or, you might try headphones with some relaxing music to drown out the noise. Just find a way to make it work with your schedule and lifestyle.
- Decide how long you will meditate for. Beginners might want to start with just a few minutes a day and gradually increase. Five minutes is better than zero! Just like working out, the benefits will compound over time. Generally, the more frequently and longer, the better, but don’t discount the short sessions. Thirty minutes a day is an excellent goal to strive for.
- Set a timer. There are many apps you can download for your phone or table that have timers, keep logs, and play chimes at the beginning and end of your session.Insight Timer is one of my favorites and will even publish your sessions to Facebook and Twitter, if you want to share.
- Now, close your eyes and focus on your breathe. Inhale deeply into your diaphragm and slowly exhale. Don’t force the breathe, but just let it flow naturally as your allow your attention to draw there. Don’t worry if thoughts come while you are meditating. That is going to happen, especially if you’re new to it. Just try to observe the thoughts without judgment.
- Continue this until your timer lets you know the session is up. Don’t quit early!! Completing your full session time is going to help you build the discipline needed for an ongoing meditation practice.
If you stick with it daily and increase your session length over time, you’ll soon notice some positive changes in your life. Try journaling afterwards to log any major insights or an especially great feeling. When I get in my 30 minutes a day, I feel so wonderfully grounded, peaceful, and ready to conquer the world!
For some free guided meditations for children and to find out more how to get them started visit http://children.meditation.org.au/
Remember to always consult a licensed healthcare practitioner before embarking on any treatment, it’s your health and it’s IMPORTANT. Disclaimer
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