Back to School Meditation
Photo by Tamara Bellis via Unsplash
Back to School can be an exciting and stressful time for kids. New routines, teachers, and homework, as well as interacting with peers, can be overwhelming. Going back to school can mean seeing old friends and making new ones, exciting opportunities, and the chance to learn, but it can also mean bullying and conflicts, isolation, and frustration with learning new skills.
Life can be full of struggles, setbacks, conflicts, and failures. What is important is how we learn to cope. It is never too early to start teaching kids resiliency through mindfulness and meditation. And it can be as simple as repeating a mantra.
A mantra is a sound, word, or phrase that you repeat either out loud or in your head. There are many kinds of mantras, including the chanting of OM (the sound of the universe or god’s name), and are used by beginner and advanced meditators to help focus, improve concentration, and release the mind. Using mantras with a positive message can also help us improve our self-confidence, self-esteem, and mood.
The following mantra practice is a great one for students in school as a way to remind them that no matter what happens they are still loved, as well as to help to boost self-esteem and self-compassion. (It is also a great one for parents, and anyone who needs a little self-love.)
Back to School Mantra Meditation
Start by finding a quiet moment or place. You can set aside a specific time to practice or do it when the moment feels right. A great time could be if your child is getting frustrated or struggling. You could also make it part of a morning or bedtime routine.
Place one or both hands on your heart. Making a physical connection with your heart can make it more sincere. You can also imagine sending the message into your heart as a warm sensation or a light.
Repeat the mantra below at least 3 times. You can say it out loud or silently in your head. If you are doing it with your child, say it out loud and give your child a moment to repeat it after you. Try to say it with sincerity. You can also add to the mantra. If you or your child feels alone, you say “I am worthy of love” or “I am worthy of friendship.”
“I am worthy.”
Repeat this daily. While doing it once might give you a small boost in mood or confidence, practicing a mantra every day can build your self-esteem and help protect you from future stress. Think of it like watering a flower; watering it once might keep it alive for a few days, but watering it regularly will keep it alive for a long time and help it grow strong.
