Like a lot of things in life, meditation is as complicated as you want to make it. Since the focus of this article is teaching children, keep your expectations realistic. Your kid isn't going to sit still for half an hour. Two or three minutes is plenty to start with.
Keep your explanation simple brief. Do NOT do a brain dump" and overload them with a gazillion details. Provide a few points on posture, one or two things they might focus on, and the guidelines ("When you get into position, take a moment or two and get comfortable. Once we begin, you stay still. ").
The Nuts and Bolts
- * Environment- A quiet place where there wont be any interruptions or disturbances (turn the telephone off).
- * Position and Posture- Kneeling. (In the Japanese Zen tradition, this is called seiza). Tops of the feet and shins are flat on the floor, and buttocks rests on the heels. Back straight, head up. Hands can rest on the thighs or be folded in the lap.
- * Breathing. Through the nose. Slowly and rhythmically, from the lower abdomen- not the chest or shoulders.
- * Progressive Relaxation. Starting from the top of the head and working down, release any unnecessary tension.
- * Focus.
- o Some people count their breaths. In is ‘one’ out is ‘two’. At ‘ten', reverse the cycle and start counting backwards.
- o Some people visually focus on a point in space.
- o Some focus on nothing in particular, but try to keep their mind tranquil.
- * Attention.
- o Tune into your physical body. Balance and posture. Breathing. Heart rate. Temperature. Every internal sensation and every feeling on the surface of your skin. Experience all of them and do nothing.
- o Tune into your emotions. Don't judge, just observe.
- o Tune into your thoughts. As they arise, imagine they're like bubbles and watch them float away.
- o Tune into your environment. Notice the minute details, the faintest sounds and smells.
* Fidget. Don't adjust, don't stretch, don't scratch, don't look around.
* Wander. This is not the time to think about the future or the past. This is the time to think about here and now.
* Obsess. Instead, practice letting go. Just release.
Just sit. Be still.
How Does Any Of This Help A Kid Beat A Bully ?
No matter what kind of situation you find yourself, there's one variable that you can control. You.
Imagine a kid who's being teased , picked-on or intimidated. Instead of reacting with fear or anger or sadness, they are calm. They don't permit anyone to push their buttons, because they are in full possession of themselves. That child now can make a rational evaluation about what to do. If the bullied child determines the trouble-makers are just full of hot air, they can choose not to be bothered, thus removing the bullies prime reward.
If they actually have to defend themselves, they'll be far more effective because they'll have a clear head, and will be 100% committed to the fight.
Start to bully-proof your son or daughter today by instantly downloading your Free Report. Just go to The Total Bully Solution .com