Mindfulness Meditation with Mandalas

In our class, every day, we have “Relaxation Time”. We lie flat on our backs and look up at the ceiling where a calming video is projected with peaceful music. It might be a nature video with animals or rivers or forests, or it might be a video of interesting designs. The video above features colourful mandalas. As you watch the video, start at your toes and work your way toward your head, bringing each part of your body to mind as you let it “sink into the floor” as you relax.

Children might need you to help them in this exercise. In a calming, quiet voice, say, “Feel your feet relax and feel warm in your socks. (pause) Feel your legs get heavy and melt into the floor.” Guide your child in breathing in and out through their nose, placing their hands on their chest to feel the rise and fall of their lungs.

Learning what it feels like to be calm and learning strategies to get their mind and body to a place of calmness is so valuable for children (and adults, too!) It is also a skill that takes practice. You might start at 1 minute and slowly increase your stamina.