Two Walking Meditations
By Kerry Lee MacLean
The main idea behind these walking meditations is very, very simple: Neurotic speed makes children a little more ‘me first’, less happy, less kind, less aware of how they’re affecting others. Slowing down universally makes us, young and old alike, less ‘me first’, happier, kinder, more aware of how we’re affecting others. This is something I observed a hundred times over while raising five children with occasional, and sometimes even daily, sitting or walking meditations over about twelve years. So, again, the idea is simple—if children are being speedy and obnoxious, (or anxious, or depressed), use a mini-meditation or meditation art to help uplift and lighten their state of mind.
Simple Walking Meditation
Here’s an all time favorite moving meditation for everyone, and it’s especially helpful for really antsy, restless kids. Go for a walk around the block, through the park, or on a nature trail. Agree ahead of time there will be a two-minute walking meditation during your outing. If you make it a habit every time you go for a walk, everyone comes to look forward to it, because it really is a very pleasant meditation, once you get used to s l o w i n g d o w n. Have one of the children ‘be’ the starting gong, vocally mimicking the long, reverberating sound of a gong. They might be shy at first, but they soon find it’s fun to say,
“G-o-n-g-g-g-g-g-g-g-g-g-g-g-g-g!” Everyone goes silent, walking very slowly, paying close attention not to our breath, but to our walking; feeling first one foot lift off the ground, swing through the air, press down onto the earth, then the other, again and again. You might have to remind everyone to pay attention to the feeling of their feet moving on the earth. Have someone else sound the ending ‘gong’. If it’s just two of you, take turns. You’ll probably notice most everyone has slowed their pace, compared to earlier, and most everyone will feel lighter and more cheerful. Sounds so simple, yet the results are profound!
I like to give a special treat (maybe a yummy picnic, a candy or popsicle?) at this point, as it IS very hard work learning to slow down, be quiet, and become mindful, and rewards are both an acknowledgement of the good effort the children made, and a positive reinforcement for a positive activity.
5 Senses Walking Meditation
This walking meditation is much the same as above, beginning with a verbal gong, only this time instead of paying attention to our feet moving over the earth, we are paying attention each of our five senses, one at a time. The children get to take turns choosing which sense we will pay attention to first. Walk along in silence for a minute, or so, gently reminding children to pay special attention to all the many things they hear, smell, feel, even the taste of the air is unique. End with a verbal gong. If the children are old enough and if it feels appropriate, hand each child a small pad and pencil and invite them to write a soku, which is three pithy lines, like a haiku, only without counting syllables and without reference to the season. They can choose three of their sense perceptions and write one line for each sense experience.
Sample Soku Poem
Breeze rustles leaves (sound)
Sun shines on blades of grass (sight)
Cool air across my hot face! (touch)
Children and teens universally seem to love this practice. If children are older, they might enjoy the challenge of a haiku even more, in which case, you can Google haiku samples, if you like.
Making these practices a regular part of any hike or stroll will give your children a peaceful and stable place inside—one that you will actually be able to watch as it grows slowly but surely over the years.