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7 Meditation Scripts for Kids

Mindfulness and meditation are not important practices for adults alone. The modern world is a stressful place for many, regardless of age. As a result, kids are feeling the weight of the world in great numbers. Children are therefore one important subgroup of our human population that can benefit from these powerful practices.

Meditation scripts for kids are one simple and impactful way of introducing the concept of meditation to youth. From visualization scripts to mindfulness body scan scripts, there exists a variety of meditation techniques we can introduce our children to.

meditation for kids, meditation scripts for kids

In this guide, we’ll explore the power and practice of using meditation scripts for kids. We’ll also highlight 7 meditation scripts that can serve as a tool for you to begin this work with children. In summary, we’ll cover:

  • Benefits of Meditation for Kids
  • Introducing Kids to Mindfulness and Meditation
  • Reading Meditation Scripts to Kids
  • 7 Meditation Scripts for Kids

​Benefits of Meditation for Kids

Just as for adults, there are many potential benefits of meditation for kids. Firstly, meditation and mindfulness practice can help a child to shift their relationship to themselves and to the world around them. This sets the stage for infinite healthy habits to take root. From speaking more mindfully to setting healthy boundaries, meditation helps children prepare for the experiences that come their way.

These healthy habits will manifest in different ways depending on the child. For example, some of the ways that meditation can be of benefit to kids include:

  • Improving stress management skills
  • Facilitating emotional regulation
  • Improving self-awareness
  • Enhancing empathy
  • Improving communication
  • Reducing feelings associated with anxiety
  • Heightening one’s sense of gratitude
  • Boosting mental health
  • Improving focus and attention

There are no limits as to how meditation practice can help our children. As meditation greatly improves our sense of self-awareness, it empowers us to engage in the world in meaningful ways.

Many children are now also experiencing feelings of anxiety and depression. And while the healing journey for these experiences is always multi-faceted, meditation and mindfulness exercises can help children to reconnect with their stable, confident, and joyful center. Meditation scripts for kids are a gateway into these practices.

​Introducing Kids to Mindfulness and Meditation

The way we introduce children to mindfulness and meditation will depend upon the child and the setting. Kids might explore mindfulness in the comfort of their own home with parents or caregivers. On the other hand, they might be introduced to these practices by educators or other professionals. If you’re working in schools, meditation scripts for students can enhance focus, concentration, and communication. Ultimately, it doesn’t matter where kids gain these skills from; what is important is that they deepen their personal practice overtime.

There are a few key points to remember when beginning this work with children. Bear in mind:

1. ​The teachings you lead should be age-appropriate and relatable.

Firstly, ensure that the practices you choose to lead are appropriate to the cognition level of the child. While we might take certain words to be second-nature, the same words might pose confusion for kids. For example, for young children, you might opt for nature visualization scripts over those that delve into stress, anxiety, or self-compassion. Ensure that the topics covered are relatable for those listening.

​2. Maintain realistic expectations for the child or children you’re working with.

You might also want to examine your own expectations for each practice. What can we reasonably hope for the child to experience? Where can we push for deeper inquiry and where is it best that we leave it? Allow the child to have his or her own experience. Practice openness and curiosity regardless of what arises.

Meditation for Kids

​3. Start simple and build overtime.

It is also important to remember that there is no need to rush these offerings. In fact, it might be wise to start with very simple exercises that can build overtime. For example, help the child to become accustomed to simple breathing exercises first. Once they are comfortable with this, branch out and broaden the types of scripts you explore together.

​4. Spark mindful conversations before formal practice.

If meditation and mindfulness are completely new to the child, spark mindful dialogue before formal practice. Share your own experience and thoughts to build openness and curiosity. Examples of talking points you might initiate include:

  • “When I feel sad, I’ve noticed I also experience a tightness in my chest. Have you noticed where sadness lives in your body?”
  • “I’m very grateful for this lovely dinner we’ve cooked together. Would you like to share a silent moment to give thanks for this abundance?”
  • “When I’m worried about something, I often try breathing into my belly. I’ve noticed it soothes me. What do you do when you feel worried or scared?”

These conversations will vary according to age and maturity level. Use your instinct to guide you.

​5. Ask questions after practice.

Lastly, ask your child about his or her experience after the meditation is complete. What did they like about the meditation? What was difficult for them? Did they notice anything interesting happening in their mind or body? Remember to stay entirely open and accepting of their experience

Reading Meditation Scripts for Kids

In addition to the considerations above, the setting and style of each reading matters too. First of all, the setting should feel safe and comfortable for each child to relax into. Whether the reading is occurring at home, at school, or elsewhere, a calm, peaceful environment goes a long way. Consider the following:

1. ​Seated or lying down?

Is it more appropriate (given the setting and desired outcome) for children to be seated or lying down? For longer meditations, you might have them lay down. Alternatively, you might welcome a seated position to begin before transitioning into a full resting pose.

Mindfulness Activities for Kids and Families

2. ​Lights and sound

Dim lights can help to set the tone for the reading. Music and sound also play a large role in creating the right vibe. Therefore, you’ll want to consider ways of reducing distracting noises and potentially incorporating soothing music. Silence is also welcome. Simply follow your gut to determine what is best for the group or child you are working with.

3. ​Length of script

Consider the maturity level and attention span of those you’re working with. Shorter scripts are a safe place to start until you gain a sense of what the child or group is ready for. Furthermore, you’ll want to consider how much is packed into each minute. Is there enough space for them to rest and incorporate what they’ve heard?

4. ​Tone and pace

Lastly, be mindful of the tone and pace you use when reading the meditation script. Embody a calm confidence to help the child or children feel safe to relax into the space. Read slowly but steadily while also ensuring the pace is quick enough for them to stay engaged.

5. Flexibility

Be open to the fact that things might not go as planned. If the child or group starts fidgeting more than usual, how might you respond? If heavy emotions arise during the process, how will you manage these? Children (like adults) can be unpredictable. Ground yourself confidently and compassionately before practice, being open to whatever arises.

​7 Meditation Scripts for Kids

There are numerous free meditation scripts and mindfulness exercises for kids available for you to explore. To list a few, these 7 meditation scripts for kids might act as a starting point. Allow your instinct to guide you to the right script for the kids you are inspiring.

This simple though effective mindfulness script is an exercise that can be practiced by kids of all ages. By inviting children to pay greater attention to the colors they see, we enhance their ability to mindfully observe the world around them. This is a simple mindfulness script for kids that can be explored as an introductory practice.

Mindfulness visualization scripts are great tools for introducing children to meditation. To illustrate, this script explores the idea of creating healthy boundaries and nourishing oneself through a garden visualization. This may be more beneficial for older children, though it can be practiced with younger kids too.

Another important topic we can mindfully explore with our children is food. This script, for example, encourages heightened awareness of one’s experience during a simple bite. Since we don’t often eat in this slow and mindful way, this practice is a powerful application of mindfulness that will spark some interesting conversations around the table.

This is a longer meditation that is ideal for those with a slightly greater attention span than most. To facilitate focus, it can also be listened to while lying down. In any case, this meditation draws listeners into a quiet place within. As a result, it is a powerful practice for reminding kids that peace lives within them.

This mindfulness body scan script is a great exercise to reconnect children with their physical being. By heightening awareness in this way, we promote a deepening of self-awareness, inner peace, and calmness.

This meditation script for kids takes listeners on a beautiful visual journey to promote deep relaxation. For children that struggle with stress or anxiety, this script might help to encourage a settling of the mind before sleep. Read it aloud with a calm and quiet tone to soothe your little ones before bed.

Lastly, if your kids are on the verge of their teenage years, this mindfulness meditation for teenagers might be considered for exploration. As it delves into more mature topics such as worth, confidence, and self-compassion, it is ideal for those aged 13 to 19.

Above all, the right meditation scripts for you and your kids are the ones that work. You might also choose to adapt some of these scripts, making them more suitable for the needs of the kids you’re working with. As you explore the world of mindfulness and meditation with these younger humans, remember that learning is a journey. Enjoy the ride as you inspire them to think, live, and breath more mindfully.

About the Author Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]

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