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Sitting Meditation for Kids in Several Languages


Here is a basic sitting meditation for children in English, Dutch and German with links to French and Spanish translations.

The quiet time of a short meditation gives children time to settle down and become calm again.

It is an opportunity to learn, at an early age, that taking time to reflect is a way to creatively think about solutions to problems.

All translations are from the English meditation.

Sitting Meditation for Children

Time: 2 to 10 minutes

Sit cross-legged with your back held straight, eyes closed, hands folded in your lap.

Breathe in and out easily and evenly.

Silently breathe in count 1, and breathe out count 2, till 20 counts, or another
even number.

Example:
Count 1: breathe in
Count 2: breathe out
Count 3: breathe in

To finish, take a final deep breath in, slowly let it out, open your eyes, stand up, and stretch.

*********************

Dutch Translation - in het Nederlands

Zittende meditatie

2 tot 10 minuten

Zit met gekruiste benen en een rechte rug en kijk recht vooruit, Vouw je handen ineen en laat ze in de schoot rusten. Sluit je ogen.

Adem rustig en gelijkmatig in en uit. Tel in stilte iedere inademing en iedere uitademing. Begin met een inademing op 1 en eindig met een uitademing op 20, of een ander even getal.

Voorbeeld:
Tel 1: adem in
Tel 2: adem uit
Tel 3: adem in

Ga rustig door met tellen …
Tot slot adem je voor de laatste keer diep in en laat de adem langzaam weer uitstromen; open dan je ogen weer, sta op en rek je uit.

gebonden uitgave van:
"Fundamentele bewegingen voor kinderen met dansjes, meditaties en yoga" door Susan Kramer - 16 ritmische, basale, motorische vaardigheden, 9 dansjes, 9 meditaties vor ontspanning en 15 zacht bewegende yoga houdingen voor kinderen van alle leeftijden en bekwaamheden. Volledig geïllustreerd, 108 pagina's.

*********************

German Translation - auf deutsch

Meditation beim Sitzen.

2 bis 10 Minuten.

Sitze im Schneidersitz, Wirbelsäule gerade halten, Augen zu, Hände im Schoss falten.

Leicht und gleichmässig atmen. Einatmen—ausatmen. Bei "1" still einatmen, bei "2" ausatmen. Damit fortfahren, bis "20" erreicht ist oder eine andere gerade Zahl.

Beispiel:
Zähle "1" : einatmen
Zähle "2" : ausatmen
Zähle "3" : einatmen

Wenn Du aufhören willst, atme noch einmal tief ein, langsam ausatmen, öffne die Augen, steh auf, streck Dich!

*********************

French Translation
Méditation assise

*********************

Spanish Translation
Meditación sentada

*********************

Article and illustration by Susan Kramer
vertaling Stan Schaap (Dutch translation)
Deutsch Übersetzung von Ursula Clarke (German translation)
Translators for French and Spanish Sitting Meditation are listed with the pages.

Links

Children's Walking Meditation in English, Dutch, French, German and Spanish
Children's Relaxation Meditation in Dutch - Liggende meditatie
Children's Beginning Sitting Meditation

***

Meditation for All Kids
Sitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 100 page book with illustrations. PDF Ebook | EPUB | Paperback | Mac Users | B&N NOOK eBook

Article by Susan Helene Kramer

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Content copyright © 2014 by Susan Helene Kramer. All rights reserved.
This content was written by Susan Helene Kramer. If you wish to use this content in any manner, you need written permission. Contact Susan Helene Kramer for details.

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