Hands-on and creative mindful activities that involve both tangible objects and nature allows for a playful and fun activity that encourages mindfulness. Thich Nhat Hanh developed this specific meditation, Pebble Meditation, for children that engages the mind, develops gratitude, relieves stress, increases concentration and helps children deal with emotions.
How to do a Pebble Meditation:
- Have your child collect four pebbles, rocks or shells before the meditation. (This could be part of a Mindful Walk.) Ensure that have something to store their pebbles in so that the meditation can be redone as often as desired.
- They are to sit up straight and relax; placing the four pebbles in front of them.
- The child picks up the first pebble and says, “Breathing in, I see myself as a flower. Breathing out, I feel fresh. Flower, fresh “(3 breaths). The words “flower, fresh” are repeated quietly for three in and out breaths. Repeat with the three other pebbles.
- “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)
- You can start and end the meditation with the ringing of a bell or chime.
- As your child learns the meditation, they can lead the others in the meditation.
Further resources to go with the Pebble Meditation can be found here:
- Pebble Meditation Booklet- https://mindfulkids.files.wordpress.com/2008/09/pebble-meditation.pdf
- Pebble Meditation Cards- https://mindfulkids.files.wordpress.com/2009/01/pebble-meditation-cards-all-in-one2.doc
- Pebble Meditation Practice Sheet- https://mindfulkids.files.wordpress.com/2009/01/pebble-meditation-practice-sheet.pdf
- After they become confident in this meditation, encourage your child to come up with their own meditation for the four pebbles, ie loving kindness, gratitude, friends, etc.