Guided Meditation

for Primary Students

E-mail: [email protected]
Web site: www.buddhanet.net

Buddha Dharma Education Association Inc.

 Contents
Why guided meditation in the classroom? ............... 3

Why teach meditation in the classroom? .................. 4

How to do it? ............................................................................................. 5

The tone of voice to use ................................................................ 8

Children learn to relax before meditation ........ 9

Lotus Meditation ............................................................................... 10

Incense Meditation .......................................................................... 12

Rainbow Meditation ....................................................................... 14

Light Meditation ................................................................................. 17

Joy Meditation ..................................................................................... 19

Flower Meditation ............................................................................. 20

Water Meditation ............................................................................... 22

References ................................................................................................ 23

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 Guided Meditation
For Primary students

Why guided meditation in the classroom?

Using these meditations with children is not the
same as reading stories to them. Reading is passive.
Children do understand and become involved in
what you are reading, but in guided meditation,
they become actively involved. Reading a story and
reading a meditation are different functions. Read-
ing stories to children is a must because it helps
the child to learn and spell, but meditation enables
the mind to become free, to explore.

Each meditation has its own distinctive theme and

gives children the opportunity to experience it.
They feel the love of the Buddha; radiate loving-
kindness; climb mountains; collect seashells; be-
come a bird; feel the touch of the wind on their
face; and go to the moon. There are so many
things they can do, and all these things must
bring their imagination to the fore. Most impor-
tantly, they learn to appreciate the Dhamma more.
In other words, they participate in the meditation
and learn to be in touch with the source of love,
strength and wisdom inside themselves.

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Why teach meditation in the classroom?
“From the time I started, we noticed that some
children immediately went into a relaxed state and
stayed motionless for the duration of the medita-
tion. Others fidgeted. They could not sit still and
had trouble keeping their eyes closed.”

“The children who went deeply into meditation,

and stayed, happened to be the better students.
The ones who fidgeted were children whose atten-
tion span was limited and who had difficulty con-
centrating in the normal course of learning.”

“The children who were having the most difficulty

with their studies were improving. They were able
to think processes through, which was not possi-
ble before. The quality of their stories improved
and showed a far better use of imagination.”

“Anything that can free a child’s mind should be

used. We end up being bound by restrictions,
which we must accept to get through life, but our
minds should be free and active. Problem-solving
becomes easier if the mind can see around corners
instead of existing in the limited space to which we
sometimes condemn it.”
(Extracted from Moonbeam – a book of meditations for children by Maureen Garth)

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How to do it?
The meditations for children include five steps:

1. Relaxing the body

2. Deep breathing

3. Concentration of the mind

4. Expansion of the mind

5. Productive activity

1. Relaxing the Body

Some stretching or yoga exercises will be recom-
mended.

After the yoga exercises, have the children tense

and relax each body part, starting with the toes
and ending with the top of the head. Or you can do
the waterfall relaxation meditation with the children.

2. Deep Breathing
i. Gather the children to sit cross legged
on the cushions, left palm over the
right palm

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ii. Keep the back straight and also
relaxed as that will allow a natural
flow of energy up and down the spine

iii. Have the children close their eyes

iv. Practise deep breathing for a few

moments

a. Breathe in to a count of three,

hold the breath and breathe out
to a count of three;

b. As you breathe, you breathe in

fresh energy, love, joy and peace.
They are entering and spreading
throughout your body;

c. As you breathe out, imagine any

negative feelings — sadness, bore-
dom, anger or tiredness — coming
out through your nose and leav-
ing your body and disappearing.

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 3. Concentration of the Mind
This step is focusing the mind at one point.

i. Visualise a point on your upper lip and

concentrate at that point. Draw all the
energy and attention into that point while
staying very relaxed. Let any stray
thoughts or memories pass through,
always gently drawing the attention back
to the point.

4. Expansion of the Mind

Once the children’s bodies, emotions and minds
are quiet, they are ready for the fourth step: true
meditation – turning inside for their own answers
and wisdom. Guide the children to expand their
imagination and awareness through guided
imagery. By using guided imagery, the children
will learn to see themselves on a movie screen in
their minds as a caring, loving, patient etc. person.
This will aid them to perform better as a human
being as their thoughts are slowly being trans-
formed into wholesome and positive ones.

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 5. Productive activity
i. Slowly bring your attention back to your
body. Feel all your body parts. Slowly
wriggle your fingers and toes. Rotate your
head. When you are ready, slowly open
your eyes.

It is now time for the fifth step: grounding the new-

found energy, wisdom, insights and heightened
awareness into some useful and productive activ-
ity. Direct the children to channel this newly
focused energy and creativity into dance, art, story
writing, music, sharing, class discussions, creative
communication, awareness games or academic
work.

The tone of voice to use

Please remember that when you are speaking, you
will do so in a very slow, relaxed voice, pausing to
let the scene sink in, so that the child, whose eyes
are closed and who is focusing inward, can easily
visualise and feel the scene. The way you use your
voice is very important. You will find it best to drop
your voice by a few tones, speaking more and more
slowly, with a soothing quality.

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The children learn to relax before meditation
A beautiful waterfall of white light is flowing down
on you. It flows down on your head, helping your
head to relax. You feel your head relaxing. It
moves down over your neck and shoulders. Your
neck and shoulders are relaxing. Now it flows
down over your arms. You feel your arms relaxing.
It flows down your back. Your back is letting go
and relaxing. It flows over your chest and stom-
ach, helping your chest and stomach relax. You
feel your chest and stomach relax. It moves down
over your legs and feet. You feel your legs and feet
letting go and relaxing. The beautiful waterfall of
white light is flowing over your whole body. You
are very peaceful and relaxed.

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(Buddhist value: Like a lotus flower that grows out of the mud and
blossoms above the muddy water surface, we can rise above our
defilements and sufferings of life)

Imagine that you are a lotus seed buried beneath a

muddy lotus pond. There is mud all around you,
and you can feel them clearly. Above you, above
this muddy pool of dirt, mud and filth, are sun-
shine and air. You are not disheartened as you
begin your journey towards the surface.

With a determined heart, you begin to wiggle in

the earth. You grow roots deep, deep into the mud.
Your little stem grows up slowly. Suddenly, “pop”
you are out of the mud! Your stem grows higher
and higher, taller and taller. You rise up slowly,
fighting against the muddy water. All of a sudden,
you are out of the muddy pond! You reach up
towards the warm sun, shining down on you.

Your lotus bud begins to grow on top of your stem.

It expands and grows larger and larger, finally
bursting into full bloom. A white lotus flower. You

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stand beautifully above the muddy water, not dirt-
ied by the mud from which you grow. You are
white, fragrant and beautiful.

Everyone who saw you marvelled at your beauty!

Your determination to grow out of the muddy pond
reminds them of the Buddha and his journey
towards Enlightenment. The Buddha, like a lotus,
is determined to grow out of the muddy surround-
ings, that is the defilements and sufferings of life.
He has done all that is to be done and he is show-
ing us that we can all do it too. We may have
defilements but we all have the potential of grow-
ing out of our defilements and achieving wisdom,
like the Buddha.

You are a beautiful white lotus flower, and your

role is to remind people to rise above their defile-
ments and sufferings, just as you are arising
above the muddy water and not dirtied by the mud
from which you grow.

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(Buddhist value: Incense symbolises the fragrance of pure moral
conduct and reminds us to cultivate good conduct)

Imagine that you are a stick of incense. Someone

comes along and lights up a matchstick. The per-
son puts the little flame to the tip of the incense.
Immediately, you are burning away.

As you are burning, your body gives off a lovely

fragrant smell. This fragrance spreads through the
air and brings joy and happiness to people’s heart.

The person then offers you to the Buddha. You are

being put into an incense pot. You stand happily
in the incense pot because you know that you
have an important role to play. Your fragrance
symbolises the fragrance of pure moral conduct.
And this reminds people to cultivate good conduct.
This fragrance spreads in all directions through-
out the world.

As you are burning away, you also remind people

to try and burn away their bad, unkind or selfish

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thoughts. They should try to be like you, burning
away their selfish acts and bringing fragrance and
happiness to the world. Let every breath, that
everyone breathes out into the world be full of
sweetness and love. Continue to spread your fra-
grance in all directions.

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 (Buddhist value: The children learn to discover their innate
virtues and potentials)

Feel your body becoming lighter and lighter. See

all the colours of the rainbow. Feel your body
becoming all of the colours of the rainbow.

Slowly, you are now giving out red colour. Your

whole body becomes red colour. Feel yourself giv-
ing out energy and strength. You are now full of
energy and strength.

Slowly, you are now giving out orange colour. Your

whole body becomes orange colour. Feel yourself
giving out happiness and joy. You are now full of
happiness and joy.

Slowly, you are now giving out yellow colour. Your

whole body becomes yellow colour. Feel yourself
giving out intelligence. You are now full of intelli-
gence.

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Slowly, you are now giving out green colour. Your
whole body becomes green colour. Feel yourself
giving out harmony and friendship. You are now
full of harmony and friendship.

Slowly, you are now giving out blue colour. Your

whole body becomes blue colour. Feel yourself giv-
ing out peace. You are now full of peace.

Slowly, you are now giving out indigo colour. Your

whole body becomes indigo colour. Feel yourself
giving out gentleness. You are now full of gentle-
ness.

Slowly, you are now giving out violet colour. Your

whole body becomes violet colour. Feel yourself
giving out beauty and self-respect. You are now
full of beauty and self-respect.

You are the rainbow, your colours are going out

everywhere. Feel yourself getting bigger and big-
ger, your colours going out further and further,
until they cover up this whole room, then further
until they cover the whole country, and still fur-
ther until they cover the whole world. As you
spread out all the colours, you are also spreading

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out energy, happiness, intelligence, friendship,
peace, gentleness and beauty. You spread out
even farther and become even bigger. Now your
colours of light are spreading throughout the
whole universe. You are as big as the whole uni-
verse, your colours of light shining out in ever
direction in space and touching all of space.

Slowly, all the colours changed into a stream of

white light. This white light is now flowing down
the top of your head down to your heart. Feel all
the white light going into your heart.

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(Buddhist value: The children learn about the importance of offering
lights to the Buddha and its significance in the Buddhist context)

Imagine that you are a lotus candle. Someone

walks towards you and lights up your wick. You
are now giving out a small glow of orange light.
Slowly, your whole body becomes orange colour.
Feel yourself giving out warm orange light. Some-
one lifts you up and places you on the shrine table.

Your warm orange light is like the brightness of

wisdom. You are now shining brightly, as bright as
you can be, to drive away the darkness of igno-
rance. Your light symbolizes the Buddha’s teach-
ing. His teaching helps and guides us when we are
in darkness. When we behave badly and get angry,
it is like we are in darkness. We need the light of
the Buddha’s teaching to help us.

Your light helps to remind people not to remain in

darkness but to brighten themselves with the
Buddha’s teaching.

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You are the bright orange light. Feel yourself
expanding, your light going out further and fur-
ther, until they shine through the whole temple,
then further until they shine through the whole
country, and still further until they cover the
whole world. You are as big as the whole world
and your light breaks through all the darkness
and your light shines out in every direction. Your
light of wisdom is touching all of space. Continue
giving out orange light in every direction.

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 (Buddhist value: The children learn to spread joy around them)

Imagine a feeling of joy. You feel an opening in the

top of your head. You feel joy floating in through
the opening in the top of your head.

It fills up your head and neck. It fills your shoul-

ders and arms. The joy floats down into your chest
and your heart. Your heart is so full of joy. The joy
gently floats on into your stomach and on into
your back. It floats into your legs and feet. Every
part of your body is full of joy.

You are so full of joy, it begins to spread out

beyond your body. It spreads out to everyone in
our classroom. It reaches beyond the classroom
farther and farther until it spreads over the whole
of Singapore. It spreads out to the whole earth,
and continues to spread out even further into the
universe — beyond the planets, beyond the stars,
farther and farther. The whole universe is filled
with your joy.

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(Buddhist value: Fresh and beautiful flowers of today will become
withered and ugly tomorrow. This reminds us of the Buddha's
teaching that all things are impermanent.)

Imagine that you are a beautiful flower. What kind

of flower are you? See the colour of your petals.
Appreciate that you are now a beautiful flower.

Someone comes along and buys you from the

flower shop. She puts you into a vase filled with
water. You are gently sucking up the water and
blooming more beautifully than before. You are
fresh and sending off a sweet fragrance. The lady
puts you on the table and offers you to the
Buddha. You stand beautifully in the vase, bring-
ing joy and happiness to people's hearts when
they see you.

One day has passed. Slowly, the colour of your

petals becomes dull. You are no longer sending off
a sweet fragrance. Your petals become withered
and discoloured. You are ugly and faded.

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Although you are a withered flower, you are still
happy in your heart. You know that you have an
important role to play. Your role is to remind
people of the Buddha’s teaching that all things are
impermanent. All things are constantly going
through change. Everyone’s body too, like your
petals, will wither and pass away. Everyone
should keep impermanence in mind and live in the
present.

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 (Buddhist value: Water symbolises purity, clarity and calmness,
and reminds us to cleanse our minds and attain the state of purity)

Imagine that you are now pure clean water. Some-

one comes along and gently put you into a small
bowl. The person then offers you to the Buddha.

You rest happily in the bowl knowing that you

have an important role to play. You symbolise
purity, clarity and calmness. You remind people to
practise the Buddha’s teachings, which is con-
stantly cleansing their minds.

Water is used to clean away dirt. When everyone

sees you, they are happy and joyful. This is
because they are reminded that they can wash
away the filth of their minds. They should wash
away selfish and unkind thoughts and be clean
and pure like you.

The Buddha is someone free from dirty defilements

like desire, ill-will and ignorance. We should all be

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like the Buddha, who does not have any dirt of
defilements but only purity in his mind.

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 References
Garth, Maureen. “Moonbeam – A Book of
Meditations for Children”

Herzog, Stephanie. “Joy in the Classroom.”

University of the Trees Press. 1982

Rozman, Deborah. “Meditating with Children – the

Art of Concentrating and Centering” Planetary
Publications. 1994

Hudson, John. “Meditation – A Practical Guide to

Achieving Harmony.” Southwater. 1996

George, Mike. “Discover Inner Peace – The

Illustrated Guide to Personal Enlightenment”.
Duncan Baird Publishers Ltd. 1999

Kid’s Meditation
Bee Hong @ PKS
[email protected]

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