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Published on August 8, 2018

How Guided Meditation for Kids Can Boost Learning and Social Skills

How Guided Meditation for Kids Can Boost Learning and Social Skills

Do you want the best for your kid? Of course you do!

Boosting your kid’s learning ability and social skills in less than 20 minutes a day? That’s where guided meditation for kids comes in.

You have probably heard a lot about meditation the last couple years. As there’s more and more research in the area of meditation, a lot of people finally start to see the benefits.

A subject that’s not talked about too much is that meditation can also help kids grow incredible learning and social skills.

Meditation for kids is becoming more popular every day as parents want their kids to see the benefits too.

What is guided meditation for kids?

First things first, what exactly is the guided meditation for kids that is talked about in this article?

We can define meditation with the help of Headspace:[1]

Meditation is about training in awareness and getting a healthy sense of perspective. You’re not trying to turn off your thoughts or feelings. You’re learning to observe them without judgment. And eventually, you may start to better understand them as well.

And according to GuidedMind, guided meditation is:[2]

Guided meditation is when you are guided, by a narrator, to elicit a specific change in your life. You are first guided to relax your body and mind, to help you reach a deep meditative state before going on a journey, in your mind, to reach a specific goal.

If you want to get into guided meditation, read this:

The Guided Morning Meditation for Beginners (That Will Change Your Day)

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As you may know, there are a lot of variations on meditation. This includes:

  • Mindfulness, focusing on the breath while accepting everything that’s happening (thoughts, sounds, etc.).
  • (Guided) Visualization, visualizing a particular event, environment, feeling, etc.
  • Heart Rhythm Meditation (HRM), focusing on the breath and the heart while feeling at one with everything. A focus on downward energy flow within the body.
  • Transcendental Meditation (TM), this technique is literally about transcending the negative through internal mantras.
  • Qi Gong, this is a form of meditation that is done through specific movement patterns while focusing on the breath.
  • Kundalini focuses on the upward flow of energy within the body. Focusing on that energy with your breath gives you a higher sense of consciousness.
  • Zazen, sitting with a back straight while focusing on deep breaths.

You can find out more about different forms in this article:

17 Types of Meditation (Techniques and Basics) to Practice Mindfulness

All these forms of meditation can be done individually or guided. Guided meditation for kids is the best choice because it will make it easier for them to follow and understand.

The benefits of meditation for kids

There are a lot of benefits meditation has to offer, but the most important benefit is that it relieves stress. In this time and age, this becomes more important than ever.

(Post-)millennials are dealing with a lot of stress due to the amount of work pressure, opportunities (decision making) and student loan debt (which results in wanting early financial success).[3]

Making sure children are stress resistant is of high importance for the future of their lives.

Of course, there are way more benefits to meditation. So, to convince you further; here follow more benefits to meditation.

There are precisely 76 benefits to meditation which are scientifically proved.[4] But the main benefits of meditation are:

  • Improved concentration[5]
  • Increased happiness[6]
  • Slows down the aging process[7]
  • Increased immunity[8] and cardiovascular health[9]
  • Improved mood and brain power

Here I’m going to look into some of meditation’s benefits that parents care about most:

Boost learning ability

The question is: ‘How does meditation for kids improve learning ability?’

There are, of course, multiple answers but there’s one simple answer; concentration. As you read earlier on in this article, meditation improves the ability to concentrate.

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If the ability to concentrate increases, it will lead to an increased attention span which is one of the factors that affect learning.

By implementing guided meditation into your kids’ life; he/she will become a better learner.

Another reason to increase the attention span of your child beside learning is that our average attention span per person is decreasing exponentially because of all the distractions that we have around us.

The more we let distractions in, the less easy it becomes to really focus on something. This is because it takes us 23 minutes to get into something after being distracted.[10]

Improve social skills

The way meditation for kids improves the social skills of the meditator is through the sense of presence it creates.[11] Being present in a conversation is more important than you may think.

Do you know those people who are just way up in their head which makes it hard to have an in-depth conversation with?

They probably don’t meditate.

By being present in a conversation, you can better understand the person you’re talking to. Not being carried away by your thoughts makes it easier to process the information the other is providing. Including non-verbal signs, you may never have noticed if you weren’t present.

Meditation for kids also improves charisma because of the loving nature that grows from meditating. Especially the kindness and gratitude focused forms of meditation for kids. By being more kind and grateful; your kid will increase in charisma and feeling of interconnectedness which will improve social skills.

Last but not least, implementing guided meditation for kids in the form of guided meditation by you (the parent) will likely improve the relationship between you and your child.

This creates the opportunity to educate your child on specific social skills you’ve picked up and the other way around. Also, a child is very dependent on its environment.

By increasing social skills yourself, you will improve the social skills of your child.

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How to get started with guided meditation for kids

Below follows a step-by-step process on how to implement guided meditation for kids into your kids’ life.

Step 1: Do it yourself first

Have you ever tried learning Spanish from someone who doesn’t speak Spanish? No, because it doesn’t make sense!

This is the same for meditation for kids. If you want to teach your kid how to meditate, you will first have to do it yourself.

Pick a form of meditation for kids you think would work best and get the hang of it. Follow guided meditation via YouTube or any platform you like.

Suggestions: Visualization meditation, body scan meditation or simple mindfulness.

There’s an easy guide on meditation you can do anywhere at any time:

The 5-Minute Guide to Meditation: Anywhere, Anytime

Step 2: Expose your kid to the practice

By exposing your kid to the practice without him/her knowing, its intention will raise their curiosity. This makes it easier to convince them afterward.

Meditate in the presence of them; put your earplugs in and start meditating while they are around. When they talk to you or touch you while you’re meditating, keep meditating until they walk away.

When you’re done, you can explain what you were doing and why you were doing and ask to do it together. Explain it in a way, so they understand it.

Here’s an article that will help you explain mindfulness to your kid:

Mindfulness: What it is and How to Explain it to Kids and Adults

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Tip: Make it sound like it’s very special (which it is) so that they’ll grow their curiosity and excitement even more.

Step 3: Do it together

Now that you have the interest of your child and know the essence of meditation you can finally do it together. Guide them through the meditation or put on the meditation you followed before.

Make it a fun and enjoyable experience for your child at first while keeping the essence of meditation in mind.

As you and your child progress you may want to make it more serious.

Step 4: Let your child express himself/Herself entirely

You will get a lot of insights about your feelings and thoughts through meditation. Your child will also experience these things and may want to express it.

Ask your child after the meditation what he/she experienced or felt. Let them get rid of everything that’s bothering them.

Step 5: Be consistent

As you do it more frequently; you will build a habit for you and your kid that will benefit you both. Reward them after each meditation.

Make it a fun experience instead of something they must do. Don’t push it.

Step 6: Be calm and let it be

Again, don’t push it and don’t expect anything. You want to get your child into meditation for kids so he/she can benefit from it in the long run. But you can’t decide for your kid if he/she wants it or not.

You will have to educate yourself first before you can train your child. Read books or articles about meditation for kids and try your best.

Conclusion

Here’s a summary of the key points you have learned by reading this article:

  • You now know what (guided) meditation for kids is.
  • You know why it’s so important to include (guided) meditation into your and your kids’ life.
  • You know how (guided) meditation for kids helps improve the learning ability of your kid.
  • You know how (guided) meditation for kids helps improve the social skills of your kid.
  • You have the steps you can follow to implement meditation for kids into your kids’ life.

Good luck and start meditating with your kids!

Featured photo credit: Unsplash via unsplash.com

Reference

More by this author

Marnix Buijs

Marnix Buijs is a blogger on his own blog seekingme.net where he helps people find their true selves through self-development and spreading love.

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Last Updated on October 16, 2018

How to Find Motivation When You’re Totally Burnt Out

How to Find Motivation When You’re Totally Burnt Out

I was weeping in bed for the third time that week and I’ve never been a crier. But eight months after having my daughter, and four months after going back to work, the motivation and energy I’d originally felt returning to my job had completely subsided and I’d hit a wall of fatigue and exhaustion of epic proportions.

As I sat there red faced and sobbing in my pajamas (a great look for me), my poor husband laid there staring at the wall, not sure what to say at this point. He’d already told me I should leave my job multiple times during previous crying sessions. But instead of feeling relieved by his blessing, it only made me feel guiltier and cry even more.

I could never quit, I thought to myself. What if he’d resent me for not bringing in income eventually? I was afraid of being perceived as lazy. Plus we live in an area of the country that pretty much requires dual incomes to live comfortably. How could I leave a steady paycheck and put that kind of pressure on him? Plus I had some people’s dream job! Why couldn’t I just be more grateful!

So I cried. Because I felt trapped. I wondered how to find motivation because I felt so tired but couldn’t not be a mom, or work, or keep showing up in my life. But I felt like I was failing at all of it and in that moment I just wanted to disappear.

Burnt out? You’re not alone.

Have you been there–so burnt out and exhausted that it’s hard to remember a time when you were bright eyed and optimistic, motivated to take on the world?

If you’re feeling unmotivated, tired and lost, and have still found your way to this article, I already know two things about you:

  • You’re more motivated than you think you are; and
  • You’re going to come out on top.

How do I know this? Because you’re burnt out enough to read an article about burn out but you still found the motivation to find it and read it. You’re actively taking action to stay motivated, which actually means you are motivated! Yay you!

Now that we’ve established you are motivated to get to a more energized place, let’s get down to the practical strategies I applied to pull myself out of my epic rut so you can start applying them to your own life ASAP.

How I find motivation with “The Princess Bride” Strategy

When I think about my experience with burn out, I can’t help but get a visual of when the hero Wesley is declared “mostly dead” in the classic 80’s movie The Princess Bride.[1]

(If you haven’t seen the Princess Bride, keep reading because it’s not critical to understanding the strategies. But, also, it’s a classic, please see the movie! Sounds like you could use a break anyway!)

In case you haven’t seen the movie, let’s set the scene: Our hero Wesley is flat on his back, seemingly lifeless with heavy limbs and no strength left in his body after being tortured to (almost) dead. Hope is bleak. It this point it seems impossible he has any fight left in him to take on his nemesis Prince Humperdink and rescue his lady love Buttercup.

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But with the remaining air in his lungs, he mutters two words: True love.

This leads us to the first strategy for finding motivation even when you’re completely burnt out:

1. Focus on your true love

Our hero Wesley had one thing that motivated all of his actions, Princess Buttercup: His true love.

If you really think about it, the same is true for you. Whether it’s an actual person (or people) or a passion, remember your WHY.

What is your reason for rising from this rut? Who or what was your motivation for reading this article? There’s something driving you to not stay stuck. There are some people who are counting on you or some mission that’s bigger than you that provide a clear purpose for everything you do.

All of your efforts should be focused on your true love and getting back to being the person who can show up for that noble cause.

Knowing your true love is your compass. Whenever you’re feeling lost or uninspired, remembering the people or passion that make you uniquely you gives you that sense of purpose that you need to feel motivated to rise, even when you feel like you have nothing left.

In my case, I had to eventually realize that my true love (my husband) wanted his true love back–not this sobbing, miserable zombie I’d become. Like the old adage goes, “Happy wife, happy life.”

As a bonus, you can find out more about this point here: How to Get Motivated and Be Happy Every Day When You Wake Up

When I realized that my complete lack of motivation and burn out was really affecting him, I knew it was time to get to the root of what was really wrong which leads us to step 2:

2. Identify your true adversary (and focus your limited energy there)

There’s always someone or something that has to be defeated in every hero’s journey. In the case of our hero Wesley, he had to defeat Prince Humperdink in order to rescue his true love Buttercup. This singular mission helped him reserve his energy for the most critical moment, when he finally met Humperdink face to face.

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In the case of your burn out, there is most likely a root cause that has to be addressed in order to reclaim your motivation. Getting clear on what that is will prevent you from running around trying to fix every aspect of your life and allow you to simply focus on the one or two things that are really the reason everything’s feeling so hard.

When you’re truly burnt out it’s likely that it’s negatively impacted multiple areas of your life so it may feel impossible to identify the root cause of your struggles at the moment. I know I felt that way.

My health was the worst it had ever been, my social life was bleak because I didn’t have the energy for fun or making plans, my career was stressing me out, being a new mom was hard… and so on.

Here’s my advice on how to get the root cause of your burn out: Do a gut check. What are the first 3 reasons that you think have caused you to burn out? What were the first things that popped into your mind? Write them down!

If you’re stuck, you can also rank each of the following categories of your life from 1-10 (10 being awesome, 1 being awful):

  • Career
  • Family
  • Friends
  • Money
  • Contribution
  • Personal Growth
  • Spiritual Life
  • Health
  • Romance
  • Fun

The aspects of your life with the lowest numbers should help you identify the true root cause of your burn out.

Ask yourself, why is that area a 1? One way to really figure out what’s wrong is to imagine what a 10 would be to you in that area. For example, if you rank your job a 2, what would a 10 be to you? Describe it in as much detail as possible and compare it to your current situation.

For example, maybe your 10 job would be remote but your current job forces you to commute and travel constantly. This has the potential to affect every area of your life but really, the solution to most of your woes is to get a job that lets you work from home and doesn’t require so much travel.

When you’re clear on what’s not working, you can start to see a way out, which leads us to step 3:

3. Remember you’re the hero

It would have been easy for Wesley to play the victim. After all, he literally was tortured to death and endured unimaginable pain in the Pit of Despair.

But instead of focusing on what had happened to him in the past, as soon as Wesley was brought back to life, he focused on what needed to be done in order to get his girl. He remembered he was the hero, despite how things may have felt or appeared in the moment.

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When we’re burnt out, it’s easy to want to play the blame game or feel victimized by our circumstances. I’ve been there.

The thing is that isn’t motivating because it prevents us from having any agency or creative point of view on our situation.

If anything is going to change in our life, we have to always remember that we’re the hero of our own stories. Despite what circumstances come at us, our responses are 100% our responsibility.

In my case, I knew the commute and stress from my job was one of the major sources of my burn out. I also knew something was wrong with my health but didn’t have any answers or solutions yet. What was clear was that the stress I was feeling wasn’t going to get any better if I kept doing what I was doing.

What I really wanted to do was leave my job and start my own business from home. But it felt too selfish. Even though my husband told me to leave my job, for some reason I still felt the obligation to make myself a living sacrifice for our family.

But one night after weeks of having to take naps in the mother’s room at work just to make it through the day, it dawned on me that I was the reason I was miserable.

I’d convinced myself that my husband didn’t mean what he said, that I had to stay at my job for him; but the truth was I had to give myself permission to make the changes I needed to make to be happier. He’d already done that! The only thing trapping me was… me.

I had to save myself. He couldn’t fix my health. He couldn’t resign for me. I had to do the work and perhaps I was using him as an excuse because in admitting I needed a break or help, in my mind I was admitting weakness.

I was afraid to be that vulnerable and to ask for and expect his complete love and support when I wasn’t “working for it”. I was more comfortable playing the victim of my circumstances and falling on my noble sword because somehow in my mind it made me feel strong.

Can you relate? If so, spend time to answer these questions:

  • If you’re honest with yourself, have you been playing the Hero or the Victim of your story?
  • Claiming your role of hero, what’s your next play?
  • What are you secretly wanting permission for that you need to grant yourself?

Once you take complete responsibility for your circumstances and for saving yourself, there’s another key thing you’ll need:

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4. Accept help from your friends

Our hero Wesley was “mostly dead” and unable to walk, feed himself or hold his head up when his friends Inigo and Fezzik found him. If it wasn’t for them, he would have died in the Pit of Despair. But they held him up, found Miracle Max, advocated for a remedy and carried him on their backs until he could stand on his own again.

My story is no different. In order to find my motivation again and recover from burn out it required me to rely on my husband more than I ever had before. It also required doctors, life coaches and the support of friends and family.

It required me to give up my attachment to being tough and not needing help. But at the end of the day, I figured out my happiness and being fully honest with myself about my limitations was the only way to have what I really wanted: Myself back.

Sometimes showing weakness is the ultimate show of strength.

You are the hero and you’re also human. None of us can do this on our own, nor are we supposed to. When you’re burnt out, it’s important to ask for help and seek out a support system while you find your way back to yourself.

Final thoughts

Remember, burn out happens to all of us from time to time and we just can’t get motivated.

Sometimes, finding your motivation again requires making a huge life change, as in my case. But sometimes, it can be fixed with a new habit as simple as shutting down your computer, putting your phone out of sight and giving yourself some down time.

My burn out was severe and it took overhauling my entire life to dig my way out. But I’m so much more motivated, re-energized and happier for it.

If you’re feeling overwhelmed with all of the responsibilities on your plate and with all of things you’re thinking you need to change, remember to focus on the ONE thing that’s going to make the biggest impact. You can do it too:

How to Start Over and Reboot Your Life When It Seems Too Late

My thing was leaving my full time job. Which, after months stressing about it, was accomplished in one 10 minute conversation with my manager. And as soon as I did it I instantly felt more motivated and relieved.

Save your precious energy for only doing the things that truly matter right now and your motivation will start coming back sooner than you thought possible.

Featured photo credit: Pexels via pexels.com

Reference

[1]The Princess Bride, Reiner et al., 1987

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