Once you've learned the basic sitting meditation for kids of sitting still and breathing evenly in and out, it's time to try an intermediate meditation.

To begin:

Sit up straight on a towel or blanket on the grass or beach if outdoors, or on a thick rug if indoors. Cross your legs in and fold your hands in your lap.

Close your eyes and begin breathing like this: on count 1 breathe in; on count 2 breathe out; on count 1 breathe in; on count 2 breathe out and continue this rhythmic pattern during your sitting meditation.

After you are used to the pattern stop saying the numbers, but keep up the rhythm of breathing.

Now, think for some moments with appreciation about at least one good thing in your life. It could be a loving parent or family, a close friend, a helpful teacher, for example.

When we keep an appreciation in mind we look at more stressful situations in a positive way. This helps new fresh ideas for solving problems come up in our mind.

Now include a small verse of gratefulness to end your meditation:

I am grateful for my family and friends,
I am grateful for my school,
Please help me remember
To show I care
When others need me, too.

Finish your meditation by taking a deep breath and slowly letting it out. Open your eyes. Stretch out and go on with your day with a good attitude.

Beginning Sitting Meditation for Kids
Children's Walking Meditation for Problem Solving
Children's Walking Meditation in English, Dutch, French, German and Spanish
Children's Prayers of Thanksgiving
Instant Meditation for Children and Teens
Sitting Meditation for Teens
Dance Meditation for Children and Teens

Article and photo by Susan Helene Kramer

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For offline reading

Meditation Lessons for Teens and Adults
More than 70 offerings, from guided meditation techniques to on-the-go stress relief and relationship meditations interspersed with verse, and a section of special occasion prayers. 114 pages.

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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.