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Meditation

Walking Meditation for Kids: Doing It the Right Way

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“But mum, I’m bored. Can’t I just play on the X-box instead?” Yes, that’s what Jason, my son, always said before we’d go for our daily dose of a walking meditation. Until I realized that I was doing it all wrong. So, how do you introduce walking meditation for kids?

Meditation is a way of achieving mental clarity and emotional calmness through focusing the mind on a particular thought or activity. It dates back to India, as early as 1500BCE among the Buddhists. This tradition has now gained momentum among most cultures as the benefits have proven to be way too many.

Other Common Types of Meditation

Body scan or progressive relaxation

Guided Visualization

Mindfulness meditation

Breath awareness meditation

Kundalini yoga

Zen meditation

Metta meditation

Transcendental meditation

I prefer the walking meditation since it is easy to learn and apply with the little ones. Because the current generation has grown up hooked to gadgets and the Internet which have had adverse effects on them, we need to correct that. The ‘Television Nanny’ for instance has robbed kids of their innocence at such a young age. There is no better way to heal and correct this situation than introducing them to meditation.

walking family image

First and foremost, walking meditation for kids is one of the easiest forms that children can start with. Since walking is the main technique of achieving focus here, it should be easier for kids as young as 2 years to master. My little Jason picked it up after just two weeks of practice.

How to Perform Walking Meditation for Kids

This is best practiced in a quiet place free from any distractions to enhance mental calmness and emotional awareness. We do it in the park when traffic is minimal. It is easier for the kids to achieve calmness and harmony within a short span if well guided. And they also enjoy the cool breeze, vegetation, and everything else that nature has to offer. Encourage them to take off your footwear for optimum experience. Remember that the goal is to achieve calmness and total awareness.

Now take slow relaxed breaths together and help your young one do so. Our usual routine starts by momentarily closing our eyes and enjoying the air as we breathe. I then ask my boy how or what he is feeling at that moment.

meditation for kids image

At the back of your mind try to answer the following question during this meditation period: “Is the child now aware of their immediate surrounding? Do they notice any calming effect?” And you can also ask them directly if they are old enough to understand.

Guide your loved one in making slow informed steps. Do not rush it. Step by step walk with them and teach them to feel the pressure on their feet. Does the child feel it? That is how you can tell for sure if you are in this together.

Moreover, children will live for the simple interesting things. Make the process fun. Jason and I sing Sponge Bob Squarepants’songs while at it. And he loves it. Kids are more likely attracted to fun activities. And if you could integrate a little fun into meditation then you sure will win over your little one.

A Gentle Reminder

With kids, you need to constantly check that the little one is alert and present in the moment. Take a ‘royal stroll’ with more slow steps and feel the inner you. What is the child feeling? Ask them. Can he/she feel as they lift their leg off the earth?

mother and daughter walk

Their attention naturally might wander off at times. But hey, do not scorn them. They are just kids. Monitor them and help them back to the present moment whether they have been away for ten minutes or just a second. Just like training a puppy. Well, except this puppy is your adorable sweet little angel. Do this for thirty to forty minutes. But after some time you can integrate this meditation into simple activities such as errands or your usual walk to the mall. If you make it fun the kid should find it easy doing it on their own.

Simple Meditation Techniques for Kids

So how then do you get your child to take onto meditation? It is not an easy task at first but once they pick it up then it should be a ride in the park. The following strategies did the trick for me:

  1. Keep it Simple. Philosophy is not a field any kid will venture into. At their age, they do not need to understand the complexities and modus operandi of meditation. I noticed that relating the walk with the simple surrounding improved focus.
  2. Curiosity. Kids are by far the most curious creatures. Frequently asking my son how he feels strengthens our bond and he is less bored.
  3. Do not compel them into it. Yes, let them be. My son was not into meditation initially but I realized that forcing him was not the best option but rather working together as a team. I stepped down to his level, just a little bit, and that worked for me.
  4. Make it a norm. We have made it a habit to meditate every Friday and Saturday evening. I was surprised that he still meditates even when I’m not around.
  5. Nature Watch. This is the beauty of it all. Ask them what they see. Visualize the experience. Not a minute passes without my boy asking me to name a certain bird or just random objects. “Mom look, that parrot is pecking at us.”
  6. Chant and sing. Recite mantras and sing their favorite play songs. This takes the monotony out of the whole walking meditation for kids.

Benefits of Walking Meditation for Kids

  1. Meditation helps reduce anxiety and hyperactivity among children. They are better equipped at dealing with stress and handling other situations in life. Studies have shown that children exposed to meditation at a prime age grow into healthier adults.
  2. Brain development. Meditation helps kids mature mentally and even their concentration span is increased. My son’s performance in class has steadily shot up and I have meditation to thank.
  3. Self-control. Meditation has an effect of turning kids into fully grown rational individuals. Chances of them making asinine decisions or actions for that matter are almost impossible.
  4. Self-esteem. Children attach a greater sense of self-worth and even associate more openly with their parents. We relate more closely with my son than we did before.
  5. Reduced panic disorder. Children who meditate are better equipped at handling whatever difficult situations they may face in life.
  6. Children who meditate handle pain better and also mentally strong thus decision making is no tall order for them.

In Conclusion

I started meditation with my boy when he was 6years and seeing the many perks I only wish I’d have started earlier. However, kids will not always respond positively to meditation at first but be sure to take them at a friendly pace and soon enough they will pick up. Walking meditation for kids is one of the simplest forms of meditation and if done properly the outcome won’t disappoint you.

Rachel is a mom of two boys, a wife, and a part-time chef. By trying and testing new parenting trends she takes her motherhood to the next level! She finds that she processes things better when she writes about them, which has unleashed her passion for sharing her thoughts on life and parenting through her articles for SOLANCHA Magazine.

Meditation

Osho Kundalini Meditation: 4 Steps To Cure Emotional Blocks

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Osho Kundalini meditation image

Kundalini meditation is the process of cleansing the subconscious mind of impurities. It acts as an energy shower that washes away negativity, stress, anxiety, and tiredness accumulated during the day. And it charges you with fresh positive energy, lightness, and peace. The Kundalini meditation that I’m going to talk about in this article, is one of the most powerful and effective techniques developed by Osho.

Kundalini Meditation Benefits

If you’re wondering what’s so special in Kundalini meditation and if you should practice it, check out its benefits:

  1. It helps to get rid of toxic thoughts. Kundalini meditation helps to let go of anger, resentment and accept yourself as you are.
  2. This meditation creates positive habits. As you may know, our brains are made up of 80 billion nerve cells. They’re connected to each other. If you are overtaken today on the road, and you are upset, then tomorrow in the same situation you will be upset again. This creates stable connections between groups of neurons. Through these channels, neurons trigger neurotransmitters. When you are overtaken again, the lazy brain commands the neurotransmitters to “get upset.” And you’re upset. That’s how habits get stronger. But when you practice meditation regularly your brain receives only positive information and you have only positive thoughts. And as you remember, our positive thoughts create our positive reality!
  3. At the end of the stressful day, Kundalini meditation helps to remove tension and fatigue. Instead of blocking emotions you harmoniously reveal them and let them go.

Side Effects

According to Osho himself, the Kundalini meditation is a dynamic meditation which may lead you to a deep catharsis (translated from Greek – purification, through the experience of a strong emotional shock).

Catharsis, in turn, can cause various reactions in the body: pain, numbness, nausea, the desire to scratch, sneeze, or all of this together. Dynamic meditation changes the whole body, creates chaos, and increases energy movement. This meditation opens up all the emotions that you were blocking without expression. These emotions can be expressed through tears or laughter.

It is important to remain in observation, not to itch and not to sneeze. Allow the pain to be and disappear, the tears to flow, the laughter to get released, but do not allow all this to capture your consciousness. Be neutral and observe all the processes at “the here and now” moment.

What Is Kundalini?

Kundalini awakening symptoms image

Before you start practicing this powerful meditation you should clearly understand what Kundalini is.

Kundalini is a form of biological energy dormant in the human body. The Kundalini energy is present in the whole body but is concentrated mainly in the lower part of the spine, that is, in the genital area, transmitting vital energy to the offspring. This “snake energy” can be woken up, and through the spine and chakras transferred to the brain.

Kundalini meditation awakens this powerful energy. When Kundalini awakens, the energy rises up the spine, reaches the top of your head and, figuratively speaking, connects you with the cosmos. It is often compared to a snake that crawls along the spinal column, skirting it along the entire length. In the dormant state, it nourishes the body with energy and in the awakened state, it fills the body with it.

The Basis Of Kundalini Meditation

Osho called Kundalini meditation “the shaking meditation.”

Since ancient times, life has become more complicated. People have learned to create cities, grow food, live longer. We made life easier with technology, but there was a new problem. We, modern humans, don’t know how to relax without alcohol, drugs, pills, and smoking. Kundalini meditation solves this problem. Full of shaking and chaotic movements, it helps to literally relieve tension and accumulated problems.

Osho advises to just allow the shaking to be, not to focus on it or trying to control it. It is enough to help the body to relax hands and feet and not to strain.

Osho said that shaking is so important because when you’re shaking your shaking off the inner hardness, problems, tension, anxiety, and any negative emotions you’ve been blocking.

Instruction

kundalini mantra image

Kundalini Meditation consists of four stages. The duration of meditation is 60 minutes, each part lasts 15 minutes. The best time to practice is in the evening.

The interval of 15 minutes is not chosen by chance. Studying the works of Western psychologists and psychotherapists, Osho noticed that a person focuses on 15 minutes of activity. Further attention is scattered. Then Osho decided to take the interval of 15 minutes as a unit. It makes the practice easier, especially for beginners.

For doing this, you can set an automatic timer before meditation with 4 intervals of 15 minutes.

Osho created special music for Kundalini meditation, which many practitioners still like to use. Try meditating with or without music. Beginners are advised to start with music, it helps to concentrate on the practice.

Now let’s take a closer look at each stage.

Stage 1

Shaking in the first stage helps to remove the inner blocks.

Turn on the music, make sure no one bothers you. In a standing position start shaking. Let your body shake: arms, legs, neck, head, whole body. Your whole body should feel the movement and energy. Don’t think about how you look, it doesn’t matter. There are only you and your body movements. There are no right and wrong movements. The way the body moves is the right state. Eyes can be open or closed. It’s completely up to you.


Let the shaking be, don’t try to force it or control it. Stand still, feel the approach, and when Your body begins to tremble, help it, but don’t force it. Enjoy the freedom and strength of your body.

Stage 2

Dance as you wish. Smooth or sharp, fast or slow, it doesn’t matter. Let your body do whatever it wants. The main thing is that you feel good. Relax and let the dance be.

Stage 3

Stop. Close your eyes and don’t move. You can sit or stand as you like. Keep your back straight, so as not to create obstacles for the Kundalini energy. Even if you don’t feel like it is running down your spine, it’s ok. Everything comes with practice. Give yourself time.

Tighten the abdominal muscles, feel the elastic force of your body. Because you are not moving, the mind will start a conversation. Don’t worry, it’s ok. Watch your thoughts, but don’t dive into emotions. You are an observer, a witness. Your only task at this stage is to watch what is happening, but not to think about it.

At that moment the mind does not understand what is happening. Usually, you obediently play the mind’s games, getting involved in every thought that the mind has planted. Now you are not taking the proposed “toy” (thought) that your mind gives you, you are not playing with it but just looking at it.

Stage 4

Lie down on the floor, do not open your eyes and do not move. Keep watching your thoughts.

Over the past hour, you have tuned in to a deep practice. As musicians tune instruments before playing, so you have tuned your body. You dropped the voltage, then calmed down, came into the position of the observer.

Stand up with your eyes closed and stand for 10-15 minutes. Feel the silence. Feel your power.

The Bottom Line

If the energy of Kundalini has not passed through the spine, it’s okay. Practice this meditation for 3-4 weeks every day to bring the release of energy closer. We cannot know when the Kundalini energy will wake up. If you want the Kundalini awakening so badly that you even get upset after the meditation that nothing has happened, then nothing will happen. Don’t be attached to the result. Just focus on the process and enjoy it!

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Meditation

Crystal Meditation For Filling Yourself With Abundance Energy

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Crystal meditation image

This Crystal meditation is a very powerful tool that I received from my spiritual teacher a long time ago. First of all, this meditation helps to purify your aura from the negative information accumulated during your life. And secondary, it fills up your aura with pure abundance energy. The key is to make your aura radiate abundance energy so that it can attract abundance and prosperity from the material world. The inner abundance attracts outer abundance but it never happens in reverse! So let’s focus on our inner light and inner abundance and practice this wonderful crystal meditation at least once a month and watch what miracles the Universe has already prepared for us!

Instructions For Your Crystal Meditation

1. Buy a beautiful crystal.

This crystal will symbolize the embodiment of your dreams.

For example:

  • green and yellow crystals symbolize money;
  • blue crystal symbolizes the fulfillment of your dreams and desires;
  • purple crystal symbolizes spiritual growth;
  • white crystal can symbolize all of the above.

Crystals should be cleansed in sea salt water and fumigated with incense. Only after that, it can be your assistant on your beautiful journey.

2. Put the crystal in front of your eyes.

Use the ray of light so that the crystal glows. It can be sunlight or electric light. Let your crystal become a symbol of the embodiment of all your desires and dreams for you.

3. Take three deep breaths.

Direct your unfocused view into the center of the crystal. Watch yourself, watch the life of the crystal. Feel how calm and pure the vibrations of your crystal are.

4. Try to mentally get inside the crystal.

Imagine that you have become small and are in the center of the crystal. Mentally ask the crystal energy to surround you, protect you, cleanse your aura and create a powerful shield of good luck, happiness and wealth around you. Feel how happy, lucky and wealthy you are. Feel confident that you will always be well.

5. Mentally exit from the crystal.

Imagine, that you place the crystal in three basic energy centers: Lower, Middle and Upper Dantian. These energy centers are located just below the navel area, at the level of the heart and at the level of the third eye.

Trust the crystal to saturate your energy field with radiance, beauty, and abundance. Imagine that you are gradually turning into a real jewel, that you illuminate the world with light and glow of shimmering glare.

6. Stay in this state for one to three minutes.

Try during the day to remember the feeling of unity with the crystal. Go back to this feeling again and again until you start feeling this abundance radiance all the time!

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Meditation

Tantric Meditation: An Effortless Guide to Your Best Self

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What is Tantric Meditation?

Tantra is an assortment of spiritual practices that enable the performers to channel energies from the universe into themselves. It has its origin in two words: tanoti, which means to “extend” or “lengthen” and trayati, which means “setting free” or “deliverance.”

With a presence in a variety of religions such as Hinduism and Buddhism, tantra has been used globally to achieve individual spiritual goals.

Tantric meditation is one of the various tantric practices that an individual can use to achieve purity of the body and soul.

Meditation for beginners tips image

This high-powered meditation technique stirs up consciousness with the sole aim of releasing Shakti energy. As a fast and efficient way, it lifts the lid to a bottomless pit of potential. This could explain why it’s gradually becoming a part of people’s lifestyles.

Being energy based, tantric meditation is a practice that can be used to produce effects using forms of energy such as the power of kundalini, sound, images, colors, yantras, and mantras. Varying results are achieved this way but all point to the ultimate goal of forging ahead spiritually or personal development.

Simply said, it’s having different routes leading to a familiar place.

Getting More Practical

Are you excited already? Let’s get to the action part.

Tantric meditation can take various forms, and it doesn’t hurt to give each a try. The goal in each one of them is to carry you farther on your spiritual journey or personal development.

The Third Eye Meditation

This type of spine meditation allows the free circulation of energy along the spine by increasing heaven awareness without losing connection with the earth. The main aim is to enable sanctified power into the body by the opening the Crown Chakra (ceiling of the head) and Third Eye Chakra (middle of the forehead).

Third eye chakra activation image

The Steps

  • While seated comfortably as you feel your sit bones at the pelvic base, lengthen your spine as you inhale.
  • Picture your head being pulled towards the sky in a straight line.
  • Without changing your spine position, exhale while pushing your tailbone downwards, towards Earth.
  • Maintain your regular breathing pattern and make your chin parallel to the floor.
  • Proceed, move your tongue to the roof of your mouth, and visualize a bright ball sitting at the middle of your forehead (on your third eye).
  • Using your nose to inhale, spin the ball to the top of your head all the way to the tailbone via the spine. All along, recite the word “hung” in your mind.
  • Breathing out through your nose, let the ball barrel up the spine, over your head to your forehead (third eye). Now recite the word “Sau” in the process while inhaling.

“Sau” means “I am” which affirms your oneness with the earth and spiritual realm.

Practicing daily for as few as five minutes, you can build the momentum to over 15 minutes.

The Light Meditation

golden light image

On the other side, this technique focuses on light and borrows heavily from an ancient tantric custom called Nyasa. Imagination is your best tool here to ensure maximum benefits.

Throughout the process, you can physically touch a specific body part you are imagining or feel it using mental imagery.

The Steps

  • Sitting upright, immerse yourself fully in the present by focusing on your breathing motions and bodily sensations.
  • Visualize your left foot forged from a warm, golden light. Move to the right and perceive it filling with the brightness all the way from the sole to the toes.
  • Coupled with a matching breath, sense the left ankle then the right ankle.
  • In that order, imagine the light filling the left calf right to the bone then switch to the right calf.
  • Allowing the light to rise, let it brighten up the midriff in perfect harmony with your breath at this point chant, “My gut is made of light.”
  • Feel it rise from your lower spine brightening up the heart, lungs and rib cage. Harmonize it with your breath while whispering to your brain, “my chest is full of golden light.”
  • Slowly and smoothly, let it creep into your left arm all the way down to the fingertips, then the right arm.
  • With a matching breath, feel the golden light illuminate your face, get into your mouth and ear passages, then lighting up your brain.
  • Chant, “I am light”.
  • You can then inhale the bliss of light specks and let the light out by exhaling.

Why Tantric Meditation?

light ball image

Below are some of the benefits that you can derive from the above tantric meditation techniques.

  1. Emotional healing

Since these techniques incorporate imagination of color, movement of energy, and breathing, you ease tough emotions in the process. Emotional drain becomes a thing of the past, and you feel being more in control.

  1. Feeling energetic

There is an increased awareness to dormant energy within oneself and purification of the existing one. An added advantage is the increased ability to now be able to channel this energy for an intended purpose. This enhances your self-image, which has the ripple effect of improving your relationships.

  1. Heightened spirituality

You experience amplified spiritual awareness and the realization of your inner atman. With practice, you can reach the depths of your spirituality with negligible effort.

  1. Better memory

Your mental capacity is magnified with the added advantage of increased concentration and focus. This enhances your clarity while improving your memory.

  1. Enhanced physical well being

With time, you start feeling increased serenity within yourself, which enhances your immunity and consequently, better health.

  1. A feeling of empowerment

You are in better touch with the creative forces and an improved friendship with will power and determination.

With a proven track record and faster results, you cannot go wrong on this one. If you have a burning desire to discover your potential, tantric meditation is the road map to the hidden treasures of your mind.

Are you warmed up with your backpack ready for an adventure in the mystery world of your mind? Try tantric meditation today.

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