A time of quiet, peace and inner reflection is healthy for everyone. Whether you have expanded perceptions or not, scheduling time in our busy world to meditate allows the individual to stay centered, and in touch with their inner voice and guidance from their team, as well as a wealth of medically proven health benefits.
We’ve heard from many Blue Papaya parents over the years, asking how to introduce meditation to their youth. Like them, if you have never meditated before, you’re probably wondering HOW to meditate, or you’ve at least searched the internet or the bookshelves for information on how to begin meditation and what to expect. We were fortunate to have Tammy Johnson, children’s meditation facilitator, at our last Blue Papaya meeting, in which she shared some simple and fun meditation practices. While Tammy’s schedule did not allow her time to write a blog for our group, she did suggest these two meditations for beginners. We especially had fun listening to the different experiences with the time machine meditation. If you have a child you’d like to teach meditation to, or are curious yourself, here are two simple meditations that you may calmingly, and soothingly guide your child or a friend through.
Choose an area and time where you will not be disturbed. Have the individual listening to the meditation find a comfortable position. Some people like to sit up, while others like to sit with their back against a chair or in a chair, even laying down. I would suggest for these meditations that you sit on the ground with your back supported against a chair or a sofa. If you are guiding the meditation, find a position in which you will be comfortable for the duration of the meditation, and movement will not disturb those you are assisting. Do your best to speak in low tones, and do not rush through the meditation. Make sure you take enough time between each step so proper exploration can occur for those experiencing the meditation. There are questions in each meditation that don’t need to be answered out loud, but it is fine if they are. Please let the individual who is participating in the guided meditation know this. At the end of each meditation is a list of questions, you may wish to write the answers down or draw what was experienced.
Grounding Meditation
Close your eyes. You may find it more comfortable to place your hands over your eyes. You choose what’s best.
Take ten deep breathes, letting all the air out as you exhale. Each time you take a breath, your body becomes more relaxed.
Your legs are relaxed.
Your torso is relaxed.
Your arms and shoulders are relaxed.
Your tongue is soft, and your mouth is slightly open.
Every part of you is relaxed.
Breathe in, and as you exhale imagine a beautiful golden ribbon running along your spine.
This ribbon is fluid, and can move outside of your body.
See the cord extending downwards, coming out your tailbone, and twirling downward like a slide until it reaches the very center of the earth.
Feel yourself attached to this cord, and the center of the earth.
Let any unnecessary energy fall down the cord while Mother Earth is sending good, positive energy to you through this cord.
Perhaps you see this as particles, or as images in your mind. Can you hear, feel or see the energy?
I’m going to remain quiet for a time as you experience this.
Notice how clear and clean you feel.
Thank yourself for releasing all unnecessary things.
Take some deep breaths, and open your eyes when you are ready.
After meditation questions.
1. What did your cord look like?
2. Did you see anything go down your cord? Did you hear it?
3. Did you feel anything in your body while you did this?
4. Do you feel different?
5. Do you think you could do this meditation on your own?
Time Machine Meditation
Close your eyes. You may find it more comfortable to place your hands over your eyes. You choose what’s best.
Take ten deep breathes, letting all the air out as you exhale. Each time you take a breath, your body becomes more relaxed.
Your legs are relaxed.
Your torso is relaxed.
Your arms and shoulders are relaxed.
Your tongue is soft, and your mouth is slightly open.
Every part of you is relaxed.
See a time machine with a door on it.
What color is the time machine? Do you know what it is made of?
What color is the door?
Open the door to the time machine and step inside, making sure to shut the door behind you.
Look all around the inside of your time machine.
If there is a seat, sit in it and fasten your seatbelt.
There is a button in front of you that turns on your time machine – push the button to on when you are ready to lift off!
Feel the time machine start take off! Relax and enjoy the ride.
The time machine has come to a stop, bringing you to the perfect time for this journey. Undo your seatbelt, open the door, and step out to this new time and place.
Look downward – notice where are you standing, what does it look like?
What do your feet look like?
Now look at your hands and arms – do you look like yourself, or do you look different in this new place?
Listen, what do you hear?
Look around you and take in your surroundings. Are they familiar, or are they very different?
If you are able, explore the area a bit, see what you learn. Go to where you are instinctively drawn.
Do you know what year it is?
Are there people? If you feel comfortable, greet them and ask where you are.
When you feel ready to leave this place, go back in the time machine and go inside. Fasten your seat belt, set the control dial to HOME, and press the start button.
You are now safely home.
You can open your eyes whenever you are ready.
After meditation questions
1. What did you see?
2. Did someone guide you, provide information and guide you?
3. What were you wearing?
4. What did you look like?
5. Do you know where you were?
6. What year was it?