Today we live in a very fast-paced society wherein our time is valued only in terms of how much we can do or produce during it. Rarely do we take a moment or two to seriously unwind or properly relax and in this way we have served as role models to our children. It is not surprising; therefore, that most of them are in a variety of extra-curricular activities and sports (i.e. swimming, skating, scouts, ballet, etc.), which of course are not bad for children and they do benefit from all these activities. But then, few have time to really catch their breath before it is time for bed.

We have in some cases overwhelmed our kids with so many new and different endeavors that they have not had the opportunity to learn how to repose. Relaxation and meditation can actually create a renewed sense of motivation and well-being. Moreover, it allows a person to turn inwards, become acquainted with oneself, and ultimately become at peace with oneself.

Teaching ones child to meditate helps them to connect with their inner-self, enhances their imagination and creativity too. Meditation for children simply involves giving them time for their creativity, for them to practice their listening and to allow them to be carefree. Giving children some time to relax also enhances their problem solving abilities. Sometimes just focusing attention on a different task permits new and fresh ideas to present themselves. Meditation can also help an angry or frustrated child to calm down and rethink a situation.

The first step in teaching children how to relax and meditate consists of having them sit or lay down in a comfortable place and position. Secondly, have them take one or two very deep breaths and have them close their eyes if they feel comfortable enough doing so. If you find that your child is misbehaving or becoming overly active, sometimes simply having them concentrate on their breathing may successfully calm them down a little. Afterwards, there are a variety of different techniques that can be useful in guiding a relaxation mode. Older children may simply want time to themselves to quietly rest or think privately. For other children, some continuous deep breathing may be sufficient.

Use mental imagery
Have your child imagine something like the waves of a pool or an ocean. Have them allow their body to feel the water caress their arms and legs, and finally flow right through them. Perhaps they will enjoy a friendly visit from a dolphin, starfish, or some colorful tropical fish. Let them choose the color of the water, the sand and the fish. Imagination, and not reality, it is just a key in this situation. There are many different places that their thoughts may take them (maybe to the park, or on a favorite walk). Sometimes you may want to talk and decide where to have your minds take you and other times leave it up to your child. The thoughts can be adventurous and exciting and do not always have to be slow or subdued. The intent is simply to have them create a separate, but safe and lighthearted mental environment.

Use positive affirmations
You and your child may want to make a list of positive thoughts and phrases that he or she can repeat to himself or herself when meditating. Another option is to record you or your child saying such phrases on a tape that can be played back during relaxation time. Having your child simply listen to the positive statements can be very uplifting and heartwarming.

Children are always excited if we have something interesting and challenging to offer to them, which they can do on their own. There is always a way of luring children make them do something, and for something like meditation, in which they are intended to relax, it is tough to get them sit at one place. Here are some simple ways that can help you in making your child meditate.

First step:
Let`s go on an adventure!
But, instead of rushing out the front door, let`s go on an adventure within, to a beautiful place inside, in our thoughts ...

Lying on the bed, floor, carpet, or the lawn or beach in warm weather, stretch out on your back, arms and legs resting easily. Close your eyes and let your body go limp as a doll, while counting to 10 in your mind.

Lying so still and relaxed, keeping your eyes closed; imagine that you are walking on the beach, on a warm sunny day. Imagine yourself to be standing still for a moment looking around, seeing the waves wash against the over and over again. Now just breathe in and out, over and over again.

Enjoy the relaxed feeling in your own body that is lying so limply on the bed or carpet. Rest your body and mind.

Now come back to your everyday active self. Stretch out those limp arms and legs, take a deep breath, and sit up.

Do you feel your new energy, all set and ready to go again!

Second step:
Lying on a piece of carpet or other comfortable surface stretch out on your back. Close your eyes, let your body relax so much that it feels like you are melting into the floor. Breathe evenly in and out.

Example:
Count 1: breathe in
Count 2: breathe out
Count 3: breathe in
Continue…
Lying so still and relaxed, keeping your eyes closed, visualize walking onto a wide meadow on a warm breezy summer day.

In your mind, see yourself standing still looking around; then notice the tall brightly colored wild flowers blowing in the wind back and forth in a regular rhythm, over and over again, just as your breath is coming in and flowing out regularly and evenly.

Enjoy the relaxed feeling in your own body that is lying so limply and undisturbed while watching the wind gently blow the flowers back and forth. Let yourself feel whole and comfortable in your resting body.

After some time, begin to come back to your every day active self by taking a deep breath, opening your eyes, stretching out your arms and legs, and sitting up.

Third step: sitting meditation

Sit cross-legged, back held straight, and face forward. Clasp your hands and let them rest in your lap. Close your eyes.

Breathe easily and evenly, in and out. Silently count each breath in as one count, and each breath out as one count, till 50 counts, or another even number.

Example:
Count 1: breathe in
Count 2: breathe out
Count 3: breathe in
Continue…

Now, while continuing to breathe evenly, take some time to think about someone that you love and the nice things you do together. Think about what you can do after this quiet time to help someone.

To finish the meditation, spend some moments in appreciation for your family and friends. Take a final deep breath in, slowly let it out, open your eyes, stand up, and stretch. Fourth step: Walking meditation

This meditation has 2 parts that combine to energize the body and coordinate mind-body (thinking-moving):

1. Even breathing.
2. Walking with arms and legs in opposition.

Walk briskly while swinging arms easily back and forth. When the left foot steps forward, the right arm swings forward. And, when the right foot steps forward the left arm swings forward.

Example of breathing pattern to follow:
Count 1: breathe in
Count 2: breathe out
Count 3: breathe in
Continue…

More benefits of walking:
Walking meditation is an opportunity to think over problems and possible solutions. When deciding how to act about problems choose the way that is a good outcome for everyone. It is also an opportunity to think about and plan new projects, and think about short term and long-range goals. And, regular walking is an exercise that is recommended by medical science to be good for health.

To finish, stretch arms overhead; bring arms down to sides; resume other activities.

Fifth step: meditation for problem solving
When you are swamped with homework; when you`ve had an argument; take time to find the place of rest within yourself, as you deeply relax your body through lying down, sitting still, or walking rhythmically. And perhaps, some new ideas will come to solve problems. Meditation, quiet time, with a relaxed or rhythmically moving body, and beautiful thoughts is a natural way to make time and space for problem solving, and moving in the right direction.

There is a child in all of us and we are never too old to learn from that child like perspective.

Tell your children to talk and laugh about their experiences. In no time will your child realize that meditation can be done anywhere, anytime-it`s always available. Serenity is inside all of us.

If we guide young people to look to themselves as their own source of calm, peace and self-esteem they will ultimately be better prepared for all that life is.

Loving-kindness or "Metta":
Loving-kindness is a meditation practice taught by the Buddha to develop the mental habit of selfless love. By arousing within ourselves feelings of goodwill towards ourselves, those near to us, and all beings, we make it likely that these feelings will arise rather than other, less desirable feelings. Hatred cannot coexist with loving-kindness; it dissipates and is not replenished if we supplant thoughts rooted in anger with thoughts rooted in love.

Loving-kindness makes the mind more flexible and brings us beyond our selfishness. This outward movement is very important to balance the inner focus of meditation practice. The benefits of loving-kindness practice extend far beyond those who meditate. It offers the opportunity to find selflessness, joy, adaptability, and expansiveness. It is a truly universal practice and need not be associated with any particular religious concept. The practice of Loving-kindness, or metta, can be done in one of two ways: Either intensive prolonged meditation to develop deep states of concentration, or in daily life at any time one meets with people and animals or thinks about them.

There are three aspects in metta practice:
Parents should know themselves how metta feels, and be in the habit of radiating it to their children and all beings.

Children should never be coerced into sending wishes of well-being to themselves or others.

Parents should trust their intuitive understanding of their children and be flexible enough to adjust the method to the age and unique personalities of the kids.