Parents of children with autism and special needs already have enough on their plates. So, telling them to include meditation might seem like a handful. However, meditation can take many joyful forms and bring a real refreshment to the day both for you and your little ones. We present you with easy-to-use meditation tips for children with autism and special needs.
Scientifically and pedagogically, meditation is great for children with autism and special needs because it:
- helps them manage their emotions and behaviors
- improves their motor and social skills
- lowers aggression, stress and anxiety, especially social anxiety
- increases their attention span
- provides bonding time for you and your loved ones
The most important thing to remember about meditation is that it works. And carving out five minutes a day for it might not seem so difficult when you think of all the benefits you and your child will reap from it.
Aside from special needs children, their parents could do with a bit of self-care as well. That’s why we dedicated an entire post to how mindfulness and meditation can help special needs parents. To quote Julia, a mother of Olivia, a special needs child, “I noticed that when I was feeling well physically and emotionally, Olivia picked up instantly my good mood and was enjoying herself as well. Everything at that moment was much more positive, lighter and brighter. I had an aha moment that I have to be happy so that my daughter can be happy as well. How could I do it? I had to become a bit more selfish and less selfless and that would be more beneficial for the whole family.”
Benefits of Meditation for Children With Autism and Special Needs
According to present findings, 60-75 percent of people with autism entered adulthood with poor outcomes. Moreover, there are no effective meditations and those that are presently used (Risperidone) have adverse effects. Non-pharmacological alternative treatments are much needed.
Meditation helps children be better at self-regulation and for children with autism and special needs, this is especially important. Through regular practice, they become more aware of their thoughts and emotions. And as a result, they learn to hit that pause button between their emotions and their actions, a powerful skill to practice even for adults.
If you have a child with autism, check out these playful and useful ways to incorporate yoga, meditation and pranayama into your child’s live and all the good it can do for him or her such as increasing bodily self-awareness, motor skills, communication skills and interactivity.
Studies have shown that meditation affects the areas of brain in charge of sustained attention. Furthermore, it has been proven that a brain that meditates has a different electrical brain activity, particularly increased theta and alpha brain waves which are linked to a state of relaxation.
To learn more about different brainwaves and how yoga science can help rewire your and your child brains for the most optimal ones, head over here.
Meditation can improve motor skills, lower aggression and make up for language deficiencies in children with autism and special needs
Meditation helps children with their motor skills, an area in which children with autism especially struggle. Specifically, they become better at managing their bodies and bodily reactions, such as increased heart rate, sweating, etc. This especially goes for children struggling with anxiety, which has visible physical symptoms.
When it comes to anxiety, the following 5 yogic breathing practices are the best ones for combating anxiety. Deep and calm breathing is necessary for the body as it activates the parasympathetic nervous system which has a ‘rest and digest’ response.
Some autistic children have a tendency towards physical aggression. In another study, it was found that adolescents with autism who practiced mindfulness showed lower aggression. Their aggressive acts were reduced from 14-20 per week to 1 per year!
Also, meditations using chanting mantras have proved especially beneficial for children since it is well-known that rhythm, sound and tone have powerful effects on their minds. And, singing can make up for language deficiencies. Using mantras activates particular brain activity and body rhythm. The mantra “om” has been shown to harmonize respiration, cardiovascular rhythm and blood flow into the brain.
Tips for Including Meditation in Your Child’s Day
Starting this new habit might not go smoothly at first but with persistence and the following tips, I’m sure you’ll get there:
1. Be realistic about your expectations
Remember, meditation is about reducing stress, not increasing it. So, if things don’t work out the first few times, don’t stress about it. Because meditation is not about an end goal but about the process. Just set an intention to stay calm and positive and observe meditation as bonding time between you and your child. And see what comes up. Start with just 2 or 5 minutes and gradually increase the time.
2. Explain to your child why it’s important that they meditate
Tell your child that from now on you will be meditating together every day. Explain to them that just like healthy food and physical activity is good for their bodies, meditation is food for their mind. It will keep their mind, brain and soul healthy.
3. Find a guided meditation suitable for your child’s age and developmental level
At least until you get the hang of it and feel comfortable guiding your child through meditation, find a guided meditation online. Luckily, there are plenty of resources available for free now that meditation has become so popular and accessible. Also, a growing number of researchers, teachers and educators are realizing all the good it can do for children. Look for one that is specifically intended for your child’s age and developmental level. Younger kids like to listen to animals’ stories, or stories about nature that activate their imagination, while older ones tend to enjoy more visualization meditations accompanied by gentle, soothing music.
And there are other Yoga practices for kids – breathwork, meditation, mindfulness – that you could introduce to your child in a playful manner.
4. Use an app
Since your kids are bound to spend some time with technology, why not make this time productive by choosing one of the meditation apps intended for kids? They are interactive and engaging. Some of them have visual effects illustrating the process of meditation, such as a balloon blowing up and out when they need to inhale and exhale. Others require the child to interact with the app by typing affirmations and repeating them into the camera. All this makes the process more tangible and vivid for the little ones.
5. Apply essential oils
Essential oils have a proven benefit of calming the nervous system down. For example, lavender, cedarwood, frankincense, and chamomile are very relaxing. Moreover, using essential oils engages their sense of smell, obviously, and children learn better when more of their senses are activated. Also, using smells gets them to be more attentive and aware of the present moment. Plus it will serve as a cue for your child that “it’s meditation time.”
6. Choose an appropriate time
Some parents find it better to practice meditation with their child before bedtime. Others discover that mornings work better for their family to start their day calmly. For some it’s a great afternoon reset. Whichever time you choose, make sure it’s when there are least distractions and noise around. And make sure you do it regularly. Remember, it is more important how often you do it than for how long.
Meditative Activities Ideal for Children With Autism and Special Needs
Whichever activity you try, start by having your child take a few deep breaths (even 3 is enough) in through their nose and out through their mouth to relax and prepare their nervous system. Try out a few of the following activities to find the one that suits your little one the most:
1. Listening to sounds
Sit or lie down with your child and start listening to any sounds around you. Tell the child to count all the sounds they hear. In the end, compare how many sounds you heard; kids especially like this because they get to compete with you. You can end the activity by describing to each other which sounds you heard. This is a great practice if you live in a noisy part of town because you get to take a distance from the noise you normally consider unpleasant, such as car noise and neutralize the way you perceive it (just another sound).
Of course, doing this when you are in nature has additional benefits because the sounds of leaves rumbling or birds chirping are definitely more pleasant and stimulating for the mind. Not to mention the added effect of connecting with nature.
2. Using a mantra
A mantra does not have to be any meaningful word, it can be any sound, and in children’s case, the sillier, the better. All they are supposed to do is repeat the phrase mentally or out loud and focus on it while breathing calmly and rhythmically at the same time.
Another option is to use a word or a sentence that means something relevant to your child, such as “let it go,” or “I’m a happy flower.” In this way they can tune into the sensations and the emotions behind the words and feel them in their body. In addition, it’s a good practice to put on a gentle smile while they are repeating the phrase because in this way they are sending signals into their brain to produce dopamine and serotonin, the feel-good hormones.
3. Balloon breathing
You and your child sit or lie down on the floor or the bed. Place your hands on your bellies and as you inhale, visualize a big balloon blowing up in your bellies and as you exhale you imagine the balloon blowing out. The child can add a color or patterns to the balloon to make it look more vivid and as colorful.
4. Body scan
You can either read this script to your child or use a guided audio meditation:
- Bring your attention to your feet. Wiggle the toes and feel the sensations in your feet and of the socks touching them. Feel your feet touching the ground or the bed. Notice if you’re hot or cold. Take another deep breath and imagine sending the breath down to your feet. Imagine the breath going all the way from your nose down into your feet and back…
- Next, move your attention to your ankles, calves, knees and thighs. Notice any sensations in your legs. Breathe in and out through your legs. If your mind starts to wonder, come back to the sensations in your legs. Breathe into and out of the legs…
- Take another deep breath and move your attention to your back. Feel your back touching the chair, floor or bed. Breathe into the back. As you breathe out, let go of any tension you might be feeling…
- Move your attention to your belly. Notice it rising and falling with each breath. Notice how your tummy feels…
- Next, move your awareness to your arms. Observe the sensations in your arms. As you breathe in and out, feel the tensions in your arms disappear…
- Shift your attention to your hands. Wiggle your fingers. Feel the hands touching the ground…
- Keep breathing and move your focus to your shoulders and your neck. Notice your shoulders move with each breath you take. As you inhale, fill your shoulders with air. As you exhale, relax them…
- On the next breath, focus on your head and face. Observe all the sensations there…
- Now focus on your whole body, from head to toe. Feel the rhythm of the breath as it moves through the body…
- Take a full deep breath in and out…
- When you are ready, open your eyes and notice the room around you.
5. Saying thank you to your body
- Sit or lie down.
- Feel your feet. Mentally say thank you to your feet for helping you walk. What would you do without them? Smile at them and let them relax.
- Next, feel your whole legs. Silently, thank your legs for helping you run and walk around all day. Think of all the amazing things they help you do, like ride a bike and thank them for it. Drop them into the ground.
- Now feel your tummy and chest. All your organs are there, they help you eat food, breathe and be alive. They are working for you non-stop. Thank them for it and smile at them.
- Move your attention to your hands and arms. Think back to all the things you did today with them. They too need to rest, so silently say “thank you hands, thank you arms,” and let them get some sleep.
- Next, feel your head and how heavy it is. Think of all the work your head does for you, it helps you see, taste, eat, smell and hear. Thank your head for it.
- Finally, send a big smiling thank you to your whole body and go to sleep.
6. Soles of the feet
- Stand or sit in a comfortable neutral position. Breathe normally. Close your eyes or keep them open.
- Think about a moment when you felt angry and bring those angry thoughts and emotions back. Experience them fully.
- Move your attention from anger to the soles of your feet. Feel the soles of your feet touching the ground under you. Wiggle your toes, and feel your socks or shoes touching your feet. Focus on the shape of your feet.
- Keep breathing until you feel calm and relaxed and the anger is gone.
- Do this any time you feel anger overwhelming you.
Conclusion: Meditation Can Be Fun and Easy to Include in Your Child’s Day
Meditation does not have to be a dreary, demanding activity. On the contrary, it can take on many fun forms! It can be as short as you and your child want, and it can fit perfectly into any time of the day when you have a few minutes to spare. Meditation offers your family a much needed reset break. There are plenty of resources to choose from and it’s easy to adjust it to your child’s interests. Remember to keep your expectations low and to do it regularly. Once you get the hang of it, you will wonder why on Earth you haven’t done this before. Good luck!
Tatjana Glogovac, Senior Contributor At L’Aquila Active
Learn more about Tatjana by reading her bio below.
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