Ready for meditation Monday the home practice? Here is something to share with your kiddos from the Chopra Center in preparation for the kids and teens summer series we are hosting:

Guided Meditation: Follow the Leader

This meditation works best for kids who are at least 5 years old. Ask your child to picture their best friend or a sibling—someone they do everything with or someone they look up to. Then ask them which one (your child or their best friend) usually leads. Usually, one friend is the one who decides things—the one who is more of the leader; the other one is the friend who usually follows the leader. Ask them which they are.

If they are the leader, you can tell them to picture themselves as the breath. If they are the follower, you can ask them to picture themselves as the mind. For this example, I’ll pretend that they’ve chosen their big brother as their best bud, and the big brother is the leader.

Say something like, “So you and your big brother do everything together. Let’s pretend that your breath and your mind are best friends, too. And that you are just like the mind—the follower and your big brother is just like the breath—the leader.” Then follow the steps below to guide them through the meditation.

  1. Sit down comfortably and close your eyes.
  2. Bring all of your attention to your breath and slow it down, taking deep inhales and slow exhales.
  3. Let’s have the mind follow the breath—no matter what. Picture yourself as your mind, the one that’s following your big brother, your breath. Try to focus your mind on the breath and follow as the breath inhales and exhales.
  4. Count your breaths at the end of every exhale. Don’t let your mind count before the end of the exhale. The mind always wants to jump ahead, but don’t let it. Allow it to remain focused on being the follower.
  5. Count to 10 slowly, always at the end of each exhale, continuing to let the mind follow the breath.