While children usually have a hard time sitting, standing or laying still, we found that our relaxation and meditation exercises are the ones that children mostly look forward to. They are also the exercises that promote the most concentration and self awareness. Meditation and relaxation for children include our ICE elements, the elements needed and being developed for a successful yoga practice, Imagination, Concentration and Energy.

We help children to concentrate by guiding them through the relaxation and using imagination that usually refers to the theme we are doing. Through the imagination and concentration children are actually able to feel their body, or their energy because energy goes where your mind is. This is the basics of yoga-unifying body and mind!

We also find that in a classroom of twenty to thirty energized children (especially preschoolers) a 10-15 minute relaxation period, as a transition activity after lunch or free play, can many times be just the thing to help teachers finish their day successfully. It provides them time for concentration on themselves and leaves their minds clear for absorbing new information.
As parents we find this also a good evening time routine. Letting your children dance or run around for the duration of their favorite song/s and then guiding them through a relaxation period can serve as a wonderful transition towards bed time. They can then take their bath, have dinner and get ready for bed while being calm and relaxed.

How is this done?

We start with relaxation, and then do Ji-Gong meditation.

Relaxation

Find some good relaxing background music.

Have the kids lie down on their back with feet shoulder width apart and arms comfortably to their sides, palms up.
Have the children close their eyes and relax their bodies. This is not always possible in the beginning, you will help them and with time they will learn to relax.

We want the children to feel every part of their body. Depending on the theme you choose begin to guide them: if for instance you are doing the Ocean adventure you can begin with: “feel your body floating on the water. Feel the warm water on your back..” Speak slowly and calmly and begin naming the body parts from head to toes: “Feel the water on the top of your head, The back of you head, your shoulders, your rib cage…” continue down to toes. Leave a few seconds between naming the body parts so the children can concentrate on them.

If you are not working by theme you can always just say: “feel your body relax, as if it's sinking to the floor. Feel the top of your head…etc.

Once you are done guiding the kids let them continue resting comfortably. Look at the children and see if their eyes are blinking or they are having trouble keeping still, gently place your hand on their abdomen and help them relax. If you see that their hands and feet are stiff, gently shake them and help relax their muscles. Caressing a child's cheek also helps them calm down.

For the first time doing relaxation and meditation with kids, you may want to begin with Ji-Gong, so that you can explain how this is done. Children get very exited when they first feel their energy. 

Ji-Gong

First we teach children how to feel energy.

Play gentle relaxing music.
Talk to the children about breathing and our lungs. Tell them that our lungs are like balloons and that when we inhale they get bigger and fill with air and when we exhale they contract and empty out the air.
Have them sit with legs crossed and hands in front of them, about two inches apart. This type of meditation is called Ji-Gong.

Imagine that you have a balloon in your hands. Now inhale while slowly pulling your hands apart and exhale slowly while bringing them back together again. Don't let your hands touch each other.
When the kids get the coordination of the breathing and the hand movements, either have them all clap together at the same time, ten or twenty times or rub their hands strongly until they feel them getting hot. Try both and see what you prefer.
Now repeat the exercise again, this time with your eyes closed. Lead the children in a soft voice tell them to imagine that balloon in their hands and to concentrate on the feeling between their hands.
Some children (and adults) don't feel the energy right away, this takes practice. Just reassure them that in time, as they learn to concentrate they will feel it more and more.
Everyone feels the energy differently. Some say it's warm or has a tingling sensation. Some say it feels like a rubber ball or has a magnetic pull to it. Everything is fine.
It's necessary in the beginning to clap or rub hands before doing Ji-gong to stimulate the palms of their hands but reduce with time the amount of clapping and totally eliminate it once they get the hang of it. With practice you and your children will be able to feel your energy without the help of clapping stimulation.

Ji-gong shouldn't be done for more that 3-4 minutes in the beginning, so that children don't loose their patients. Later the maximum should be 5-10 minutes or find a song that you like the length of.

Children just love Ji-gong. They find it a challenge. Allow them time to share their feelings with each other and give the lots of positive feedback.
Some children will fall asleep during these exercises. Allow them to sleep in the beginning but slowly teach them to concentrate without falling a sleep by touching them or gently shaking their legs.

After relaxation and Ji-gong it is important to stretch a little bit and to wake up by clapping or jumping.

Your children will be relaxed and alert to continue with their next activity. We are sure you will see wonderful results very quickly!