Meditation has been shown to have a range of benefits for adults, including reducing stress and improving mental clarity. However, many people are surprised to learn that these same benefits can also be enjoyed by children. Anapansati meditation is a type of mindfulness meditation that is particularly well suited for children, and it can help them develop important skills such as focus, self-awareness, and emotional regulation.
What is Anapansati Meditation?
Anapansati meditation is a type of mindfulness meditation that involves focusing on the sensation of the breath. The word “anapansati” comes from the Pali language and means “mindfulness of breathing.” This type of meditation is a simple and effective way for children to develop mindfulness and focus, and it can be easily integrated into their daily routines.
Benefits of Anapansati Meditation for Children
Studies have shown that mindfulness meditation can help reduce symptoms of anxiety and depression in children, as well as improve overall well-being and quality of life. Anapansati meditation is no exception, and it has been found to offer the following benefits for children:
- Improved focus and concentration: By practising anapansati meditation, children can learn to focus their attention on the present moment, which can help them become more focused and productive in their daily lives.
- Reduced stress and anxiety: Anapansati meditation has been shown to help children regulate their emotions and reduce feelings of stress and anxiety.
- Enhanced self-awareness: By paying close attention to their breath and physical sensations, children can develop a greater understanding of their thoughts and emotions, which can lead to greater self-awareness.
- Improved behaviour and academic performance: Regular practice of anapansati meditation has been found to have a positive impact on behaviour and academic performance in children, as well as improve their overall quality of life.
How to Practice Anapansati Meditation with Children
Anapansati meditation is a simple practice that is easy for children to understand and enjoy. To get started, follow these steps:
- Find a quiet, comfortable place to sit where you won’t be disturbed.
- Encourage your child to sit comfortably followed by closing the eyes and focus on their breath.
- Lead them through a guided meditation that focuses on the sensation of the breath.
- Encourage them to stay focused on their breath for a few minutes.
- After the meditation, encourage them to share any thoughts or feelings that came up during the practice.
Conclusion
Anapansati meditation is a simple and effective way for children to develop important skills such as focus, self-awareness, and emotional regulation. With regular practice, children can experience a range of benefits, including reduced stress and anxiety, improved behaviour and academic performance, and enhanced self-awareness. To get started, find a quiet, comfortable place to sit and encourage your child to focus on their breath.
References:
- Burke, C. A. (2010). Mindfulness-based approaches with children and adolescents: A preliminary review of current research in an emergent field. Journal of Child and Family Studies, 19(2), 133-144.
- Burke, C. A., & Markus, H. R. (2010). The role of mindfulness in positive youth development. New Directions for Youth Development, 2010(128), 13-25.
- Patanjali. (Translation by Sri Swami Satchidananda). (1988). The Yoga Sutras of Patanjali. Integral Yoga Publications.