Guided meditation from age 3 or 4

As demonstrated by the success of the Calm and Attentive as a Frog meditations, we've discovered that children can derive great benefits of meditative practices from calming themselves and better managing their emotions. As well as relaxing the body and calming the emotions, meditation can also be a spiritual time for building trust in God, in oneself and in life... even for the very young ! Discover a guided meditation for a 5-minute session with your 2, 4 or 6 year-old child, to cultivate self-esteem and discover how much God loves them.

Little seed meditation

Time to welcome and settle in

Take the time to set yourself up in the right conditions, choosing a quiet, calm place. Make sure the child has enough room to stretch and move around, and can stand up and sit down easily.

Start by asking the child how he's doing, and simply welcoming him with his current feelings. Explain that you're going to tell him a short story, during which you'll invite him to make some very simple movements.

Invite the child to sit on the floor, on a mat or cushion. Ask him to close his eyes.

Introduction

The parent introduces the meditation:

Today, we're going to discover God's strength. His strength is immense, but it's also very special because it can be hidden in the smallest, most fragile things. Like a tiny seed, for example.

Exercise: setting up the exercise, story, feelings

The parent guides the child through the story of the seed. It's important to go slowly, to follow the child's rhythm. The important thing is to let him experience the moment as he can, as he feels. If he doesn't follow the instructions exactly, that's fine. It's by listening to himself that he'll find that  state of presence and calm that allows him to feel God's presence. 

Let's imagine you're this little seed. 
 To do this, get down on your knees, then bend your head so that it's as close to your knees as possible. Curl up like a little ball.
 Your arms are at your sides, your hands at your buttocks. 

Little by little, you'll begin to slowly stand up. 
 First your back unrolls. 
 You find yourself kneeling, back straight. 
 Your back is like a little shoot, sprouting from the seed.

Slowly stand up.
 You are like a beautiful plant. 

Now open your arms and spread them out. Raise them on either side of your body, until they are above your head. Take a deep breath.
 The little seed has grown into a strong, majestic tree!

You can sit back down now and, if you like, close your eyes again. 
 You know: God has hidden many of his great treasures in little seeds.

Time for the child with God

The parent invites the child to address God directly, as he or she sees fit. Explain that they don't have to speak out loud; it can be in the secret of their heart. Set an example by taking a few seconds of silence yourself, with your eyes closed.

You too are one of God's little seeds. You are his marvel and he loves you.

You can turn to God now. You can thank him for the treasures he has placed in you.

Back to the day

Take time to conclude the session and return to yourself and your surroundings.

Gently open your eyes. Take the time to look around you, at the objects in the room. 
 When you're ready, you can stand up.