A sweet meditation for children adapted fromThich Nhat Hanh’s “LivingWithout Stress or Fear”… Prior to beginning this meditation practice, you will need to gather four different pebbles each representing distinct aspects of your true nature to live in happiness and free of fear and suffering. The first pebble shall represent a flower; the second a mountain; the third, still water; and the fourth, space. This is a practice you can easily do along with your children. Let’s sit for this joyful, mindful meditation in a posture that is both comfortable and stable. Place your four pebbles to the left of you. Again,we will begin by just tuning into the breath for a moment or two and the body as a whole, and dropping into silence- giving it full care & attention moment by moment- just feeling the whole body sitting here breathing… dropping into the breath with the entirety of your attention… riding on the waves of the breath.
When ready, breathing in and out three times, then picking up the first pebble, looking at it and visualizing it with the “mind’s eye” as a flower- placing it on the palm of the left hand, breathing in I see myself as a flower, breathing out I feel fresh. This is done three times. Mentally, one says flower… fresh. The point here in breathing with this visualization is to transform yourself into a real flower- fresh, beautiful & light. Not that you want to be something else, but the human body, the human being is like a flower in the garden of humanity. As adults,many of us don’t know how to maintain our freshness, our flowerness that is very apparent and inherent to us as children. As we grow older,many of us lose some of this. The matter here is how to recover your flowerness… to become fully a flower again. So, breathing in, you see yourself as a flower. You are a flower & nothing less. You have confidence that you have the nature of thisflowerness within you… and you can recuperate or recover this essence. You relax & you smile. You help the flower within you to manifest fully. Breathing in I see myself as a flower, breathing out I feel fresh. And then mentally, you repeat flower (in breath), fresh (out breath) three times. Then, do the same in the palm of the right hand. Breathing in, I see myself as a flower. Flower, fresh (3 breaths) Breathing in I see myself as a mountain, breathing out, I feel solid. Mountain, solid. (3 breaths) Breathing in I see myself as still, clear water, breathing out, I reflect things as they really are. Clear water, reflecting. (3 breaths) Breathing in I see myself as space, breathing out, I feel free. Space, free. (3 breaths)
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