Meditation helps to calm the mind and strengthen the nervous system
Recommended for children to help them focus attention. Especially if they have ADHD.
Posture: sitting in an easy posture. Back straight and chin slightly down.
If it is difficult for you to sit on the floor you can sit on a chair, the soles of your feet should touch the floor if they do not, put a cushion under your feet.
– Women: the left hand is placed at ear level with the palm of the hand facing forward, the tips of the thumb and ring finger touching (nails do not touch). Rest the right hand on the lap (touching the navel point) with the tip of the thumb and the tip of the little finger touching.
– Men: right hand at the level of the ear with the palm of the hand facing forward, the tip of the thumb and the tip of the ring finger touching. The left hand is placed in the lap (touching the navel point) the tip of the thumb and little finger touch.
Eyes: Eyes open very little (one tenth). If you get very distracted during meditation you can look at the tip of your nose.
Breathing: breathe long and deep with a relaxed and rhythmic breathing, without forcing it.
To finish: inhale deeply, open your fingers and raise your arms above your head without bending your elbows. Quickly shake arms and hands for several minutes. Then, lower your arms and inhale deeply and exhale relaxing.
Time: you can start for 1 minute and progressively increase the meditation time up to a maximum of 31 minutes. If it is easy for you, you can start with 11 minutes and gradually work your way up to the maximum time.
– Children can start with 30 – 45 seconds up to a maximum of 1 minute per 1 year of age (e.g., 7 years = 7 minutes).
Comments: Practice this meditation to strengthen your nervous system, help balance your mind and improve your attention. I implemented this meditation in the yoga program at the school for boys and girls. I found that it is important to remind them during meditation to bring their attention back to the breath, especially the first few times they do it, as it is challenging for some children to hold still. You can also use the simile of the game of statues (where they do not move). And remind them to pay attention to body sensations.
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