Teach Loving Kindness Meditation to Kids for Increased Resiliency & Wellbeing
- H Pannila
- May 12, 2022
- 2 min read
It isn't easy being a kid. Going to school, trying to make new friends, figuring out your place in the world and then top everything off with the pandemic can create a very stressful internal state of being. With the big changes happening in the world it can be very difficult to navigate our emotions, let alone trying to manage feelings when you're still navigating life as a youngster.
Loving Kindness meditation can help kids develop empathy and forgiveness in a gentle and calming way. Think of Loving Kindness like the gateway to becoming a magician...of the emotions! It's a fun way I like to describe the practice to kids who a just a bit skeptical about the whole thing. Loving kindness is the magic wand magicians use to turn a negative feeling into something positive...how magical is that? If you're feeling sad, or your feelings were hurt, practicing loving kindness towards the person who hurt you kick starts the process of:
- developing self awareness around how people's actions make you feel
- you learn how to forgive and cultivate empathy (help you see things from the other person's persepctive)
- gives your child a special tool they can use (the magic wand) in any circumstance (this is basically telling your child, the more you practice, the better magician you become)!
The practice involves repeating the following sentiments silently in your mind starting with yourself, those loved ones around you and continue to expand as far as you prefer.
I like to begin with the following in a quiet spot:
May I be happy.
May I be healthy.
May I be safe.
After repeating these phrases, take a few moments to let the words sink in and make note of how you feel (you can create your own positive affirmations which are empathetic and compassionate). If you are introducing this exercise to your child for the first time, it is easier to focus feelings of empathy towards yourself before projecting it outwards to others.
As simple as this may seem, the abstract nature of imagining themselves or another individual in their mind may be challenging for little ones if they have never tried before. Here are two simple tips to that might help with the process:
Try practicing with a teddy bear (or favourite stuffed toy/doll). Ask your child to picture their teddy in their mind. This will help your child with visualization of the person they are sending loving kindness to.
Instead of naming a specific person, try focusing on groups. For example, you can try May my friends be happy, May my family be happy, May my teachers be happy.
If your little one finds it challenging to projecting their empathy and loving kindness towards themselves or a group of people, try asking them to imagine the energy as a golden light.
Do you practice Loving Kindness Meditation with your child/children? Would becoming a magician resonate with your child?
For other mindful activities to try with your kids, check out:
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