Is your child having a hard time falling asleep? Here’s how child meditation can help.

Is your child having a hard time falling asleep? Here's how child meditation can help.

Our children are growing up in a different time age. The digital age is so much faster and louder than what we had to cope with when we were kids.

Now more than ever children are bombarded with impressions, messages, expectations which when coupled with the casualties of modern living, over-scheduling and long school days, can greatly impact on their mental wellbeing. And today sadly more children than ever before suffer with stress, depression, anxiety and sadness.

One hour less sleep.

Sleep, or rather the lack of it, is one of the first indications for parents that something might be off kilter.

Just like adults – or maybe even more – children are just as susceptible to the pitfalls of a stressful day, and more and more lie awake at night, unable to ‘switch off’ and with racing thoughts. Worry is often an overriding factor, and many have a hard time letting go.

In general children today sleep one hour less than we did 25 years ago. Like adults, sleep problems in children tend to have a knock-on effect, often manifesting in irritability and lack of focus at school. And having a child who can’t fall asleep is also very exhausting for parents.

Why children can’t sleep.

The world we show our children is spinning so much faster than the one our parents showed us. It is said that a child today receives as much stimulus in one day, as their great grandparents did in an entire year when they were children. Of course, this is a generalisation but think about it for a moment.

The best way to teach our children how to navigate is to remember to navigate ourselves. The human race is not meant for ongoing activities. We are meant to use energy and then rest to refuel. But we seem to have forgotten about the resting part. Hardly surprising then that so many parents also have trouble sleeping.

We need to equip our children with these resources to enable them to deal with all that society has to throw at them, the constant overload of information and messages, and to help them to recharge.

We can’t stop development and we cannot change society overnight. What we can do however, is teach our children how to navigate in the hasty world they are growing up in. Children really need their sleep and we can teach them methods to calm down and find the peace needed to be able to let go.

How meditation can help.

When my girls were 3 and 6 I started sharing beautiful heart meditations with them and they loved it. And I was so surprised to see how quickly they would fall asleep.

As different as children are, almost every child delights in hearing love and heart energy which many meditations offer. Learning how to turn up their self-love can give children so much comfort that they relax and fall asleep.

A recorded guided meditation can be a good place to start if you are not yourself familiar with meditation. However, I recommend that you always sit with your child and listen along if you decide play a meditation for your child. Your presence is very important. Too often I hear that parents leave the room to go fix something else, while the child is listening to a meditation. The outcome of the meditation if you stay and lie down with your child and relax is so much better. If your older child insists that you leave the room, that would be okay, but a younger child would most likely want you to stay.

How to best guide your child to meditate.

Even better is reading a meditation to your child yourself. Order a book with child meditations or go to your library. When you read the meditation to your child, your energy helps the child a lot and your guidance makes your child feel safe. To your child no voice is sweeter than yours, because it comes along with all that you are and all that you radiate.

If you decide to read a meditation to your child at bedtime, becoming aware of your energy as a parent is crucial. Reading meditations when you can be present, loving, and calm at bedtime, can help your child to find inner peace, love and even self-love. Here’s how to do that:

  1. Pick a time when you feel good, and have the energy to help your child deal with a new method of falling asleep.
  2. Turn off all screens two hours before bedtime, including your own.
  3. Slow down the last hour before reading.
  4. Maybe even give – or let your child take a warm, relaxing bath. Even better – end the bath with a gentle massage with a nice oil.
  5. Stay calm and loving in your energy even if your child has difficulties with the new method. Your energy, mood and way of communicating with your child highly affect how quickly he/she calms down. You can read even begin by reading one of your child’s favorite books, so the new meditation book becomes an add-on.
  6. Lay down next to your child and show him/her you have time to read the book in a calm and cosy way. Snuggle up. And if you fall asleep yourself, that might be just what you need! Listen to what your body is telling you.
  7. Stay calm, loving even if your child doesn’t want to close his eyes or moves around. There is no right or wrong way to meditate. When children begin to breathe and shift their attention to their body, which many guided meditations will teach them, it is naturally that they want to move around a bit. For some kids closing their eyes can be a bit of a challenge. Just ask them to stare at a specific spot in the room until they are ready to close their eyes. Invite them gently into the meditation.
  8. Speak in a calm, loving voice and remember to take pauses.
  9. In the days after the meditation you can talk to your child about the experience. Listen to your child – there is a lot to learn.
  10. Encourage your child to draw – or write about the images or feelings he/she sees or experiences during meditation.

Enjoy the ride when meditating with your child. My experience is that many children have a much easier time meditating to their hearts than adults. And in many ways children can help parents turn up the love for themselves as well.

♥  ♥  ♥  ♥  ♥  ♥ 

‘The Children’s Meditations in My Heart’

Seeing the positive effect my stories with meditation had on my own children made me write down the meditations for friends who were wondering what my secret was. When the meditations also helped my friends’ children to sleep, I decided to turn the meditations into a book, which is now sold in 14 countries worldwide, and helping thousands of children to fall asleep. The book has also proven helpful for many children with special needs.

The Danish bedtime meditation book “The Children’s Meditations In my Heart” can be ordered as a PDF, kindle version and/or hardcover. Find more details at www.roomforreflection.com


About the Author: Gitte Winter

Gitte Winter, is a Danish writer, life coach, energy mentor, mindfulness instructor and lightworker (Roomforreflection.com). She is on a mission to help parents help their children to thrive through child meditation. Gitte helps parents become aware of their energy and what they radiate and teach parents to always parent themselves first before they parent their children. Gitte is also the founder of Momo Academy (www.momo-academy.com) with a mission to help Danish schools offer mindfulness to the pupils as part of their education. She also coaches parents and do workshops. Check out the blog at Room for Reflection and Facebook for the latest news on child meditation and mindfulness.

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The need to feel connected to, and seen by our people is instinctive. 

THE FIX: Add in micro-connections to let them feel you seeing them, loving them, connecting with them, enjoying them:

‘I love being your mum.’
‘I love being your dad.’
‘I missed you today.’
‘I can’t wait to hang out with you at bedtime 
and read a story together.’

Or smiling at them, playing with them, 
sharing something funny, noticing something about them, ‘remembering when...’ with them.

And our adult loves need the same, as we need the same from them.♥️
Our kids need the same thing we do: to feel safe and loved through all feelings not just the convenient ones.

Gosh it’s hard though. I’ve never lost my (thinking) mind as much at anyone as I have with the people I love most in this world.

We’re human, not bricks, and even though we’re parents we still feel it big sometimes. Sometimes these feelings make it hard for us to be the people we want to be for our loves.

That’s the truth of it, and that’s the duality of being a parent. We love and we fury. We want to connect and we want to pull away. We hold it all together and sometimes we can’t.

None of this is about perfection. It’s about being human, and the best humans feel, argue, fight, reconnect, own our ‘stuff’. We keep working on growing and being more of our everythingness, just in kinder ways.

If we get it wrong, which we will, that’s okay. What’s important is the repair - as soon as we can and not selling it as their fault. Our reaction is our responsibility, not theirs. This might sound like, ‘I’m really sorry I yelled. You didn’t deserve that. I really want to hear what you have to say. Can we try again?’

Of course, none of this means ‘no boundaries’. What it means is adding warmth to the boundary. One without the other will feel unsafe - for them, us, and others.

This means making sure that we’ve claimed responsibility- the ability to respond to what’s happening. It doesn’t mean blame. It means recognising that when a young person is feeling big, they don’t have the resources to lead out of the turmoil, so we have to lead them out - not push them out.

Rather than focusing on what we want them to do, shift the focus to what we can do to bring felt safety and calm back into the space.

THEN when they’re calm talk about what’s happened, the repair, and what to do next time.

Discipline means ‘to teach’, not to punish. They will learn best when they are connected to you. Maybe there is a need for consequences, but these must be about repair and restoration. Punishment is pointless, harmful, and outdated.

Hold the boundary, add warmth. Don’t ask them to do WHEN they can’t do. Wait until they can hear you and work on what’s needed. There’s no hurry.♥️
Recently I chatted with @rebeccasparrow72 , host of ABC Listen’s brilliant podcast, ‘Parental as Anything: Teens’. I loved this chat. Bec asked all the questions that let us crack the topic right open. Our conversation was in response to a listener’s question, that I expect will be familiar to many parents in many homes. Have a listen here:
https://www.abc.net.au/listen/programs/parental-as-anything-with-maggie-dent/how-can-i-help-my-anxious-teen/104035562
School refusal is escalating. Something that’s troubling me is the use of the word ‘school can’t’ when talking about kids.

Stay with me.

First, let’s be clear: school refusal isn’t about won’t. It’s about can’t. Not truly can’t but felt can’t. It’s about anxiety making school feel so unsafe for a child, avoidance feels like the only option.

Here’s the problem. Language is powerful, and when we put ‘can’t’ onto a child, it tells a deficiency story about the child.

But school refusal isn’t about the child.
It’s about the environment not feeling safe enough right now, or separation from a parent not feeling safe enough right now. The ‘can’t’ isn’t about the child. It’s about an environment that can’t support the need for felt safety - yet.

This can happen in even the most loving, supportive schools. All schools are full of anxiety triggers. They need to be because anything new, hard, brave, growthful will always come with potential threats - maybe failure, judgement, shame. Even if these are so unlikely, the brain won’t care. All it will read is ‘danger’.

Of course sometimes school actually isn’t safe. Maybe peer relationships are tricky. Maybe teachers are shouty and still using outdated ways to manage behaviour. Maybe sensory needs aren’t met.

Most of the time though it’s not actual threat but ’felt threat’.

The deficiency isn’t with the child. It’s with the environment. The question isn’t how do we get rid of their anxiety. It’s how do we make the environment feel safe enough so they can feel supported enough to handle the discomfort of their anxiety.

We can throw all the resources we want at the child, but:

- if the parent doesn’t believe the child is safe enough, cared for enough, capable enough; or

- if school can’t provide enough felt safety for the child (sensory accommodations, safe peer relationships, at least one predictable adult the child feels safe with and cared for by),

that child will not feel safe enough.

To help kids feel safe and happy at school, we have to recognise that it’s the environment that needs changing, not the child. This doesn’t mean the environment is wrong. It’s about making it feel more right for this child.♥️
Such a beautiful 60 second wrap of my night with parents and carers in Hastings, New Zealand talking about building courage and resilience in young people. Because that’s how courage happens - it builds, little bit by little bit, and never feeling like ‘brave’ but as anxiety. Thank you @healhealthandwellbeing for bringing us together happen.♥️

…

Original post by @healhealthandwellbeing:
🌟 Thank You for Your Support! 🌟

A huge thank you to everyone who joined us for the "Building Courage and Resilience" talk with the amazing  Karen Young - Hey Sigmund. Your support for Heal, our new charity focused on community health and wellbeing, means the world to us!

It was incredible to see so many of you come together while at the same time being able to support this cause and help us build a stronger, more resilient community.

A special shoutout to Anna Catley from Anna Cudby Videography for creating some fantastic footage Your work has captured the essence of this event perfectly ! To the team Toitoi - Hawke's Bay Arts & Events Centre thank you for always making things so easy ❤️ 

Follow @healhealthandwellbeing for updates and news of events. Much more to come!
 

#Heal #CommunityHealth #CourageAndResilience #KarenYoung #ThankYou

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