What’s the best way to meditate with young children around?

Meditating with young children around can feel challenging, but it is entirely possible with the right strategies. The key is to adapt your meditation practice to fit your environment and involve your children in a way that feels natural. Start by setting realistic expectations. You may not achieve long, uninterrupted sessions, but even short moments of mindfulness can be beneficial. Research shows that brief, consistent mindfulness practices can reduce stress and improve emotional regulation, which is especially helpful for parents.\n\nOne effective technique is to incorporate your children into your practice. For example, try a family mindfulness activity like ''belly breathing.'' Sit with your child and place a hand on your belly. Inhale deeply, feeling your belly rise, and exhale slowly, feeling it fall. Encourage your child to mimic you. This not only teaches them mindfulness but also creates a shared experience. Studies have shown that mindful breathing can lower cortisol levels, making it a great tool for both you and your child.\n\nAnother approach is to meditate during moments when your child is occupied. For instance, if they are playing quietly or napping, take a few minutes to practice a body scan meditation. Sit or lie down comfortably, close your eyes, and bring your attention to each part of your body, starting from your toes and moving upward. Notice any sensations without judgment. This practice can help you reconnect with your body and release tension, even in short bursts.\n\nIf your child is too young to participate or sit still, consider using guided meditations designed for parents. These often include short, flexible sessions that you can pause and resume as needed. Apps like Calm or Headspace offer specific meditations for parents, which can be a lifesaver during chaotic moments. Research supports that guided meditations can improve focus and reduce anxiety, making them a practical choice for busy parents.\n\nFor parents with toddlers or preschoolers, try turning meditation into a game. For example, play ''the quiet game'' where you and your child sit quietly and listen for specific sounds, like birds chirping or the wind blowing. This teaches them to focus while giving you a moment of calm. Studies have found that engaging children in sensory-based mindfulness activities can enhance their attention and emotional resilience.\n\nFinally, be kind to yourself. Parenting is demanding, and it’s okay if your meditation practice looks different than it did before having children. Even a few minutes of mindfulness can make a difference. Over time, these small moments can add up, helping you feel more centered and present. Remember, the goal is progress, not perfection.\n\nPractical tips: Start with just 2-3 minutes of meditation daily and gradually increase as you find pockets of time. Use visual cues, like a meditation cushion or a specific spot in your home, to signal to your family that you’re taking a moment for yourself. Lastly, involve your children when possible—they’ll benefit from learning mindfulness skills too.