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8 Meditation Techniques to Help Your Tot Transcend

Your idea of family time and quiet meditation time might not seem all that compatible, but there is a way! In fact, there's eight of them.

Matt Harvey · 12 months ago

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When I think about the word meditation, the first image that pops into my head is that of a serene person sitting cross-legged with their eyes closed, probably on a beach. On the other hand, a child’s natural state is one of curiosity, being vocal, and exploring the world around them, which couldn’t be further from the quiet stillness my mind paints when thinking about meditation. I started to think about all of the benefits that meditation has brought to my life, the balance, the exploration inward, the relaxation of a great halt. I had to figure out a way to help kids access these benefits — but HOW?

The more traditional forms of mediation can work for your little one, and some alternatives offer similar benefits. Let’s explore some of these options and see which ones work best for your small friend!

1. Loving Kindness Meditation



Loving and kindness meditation, also known as Metta meditation, is a practice that focuses on giving love to yourself and others. This practice doesn’t require any equipment other than an open heart. Start with yourself and extend your intention outward.

How to Do Loving Kindness Meditation:

  1. 1.

    Find a comfortable position.

  2. 2.

    Close your eyes.

  3. 3.

    Take a few deep breaths, paying close attention to your cycle of breathing.

  4. 4.

    Begin to draw your attention to your favorite statements of praise and blessings. Statements like “I am loved,” “I love myself,” “May I be safe, healthy and well,” etc. — say them out loud.

  5. 5.

    Begin to extend your intention of love and kindness outward. Picture the people you love, the people who impact your life, and those you haven’t met yet. Your love is for everyone.

  6. 6.

    Do this for as long as you want.

  7. 7.

    When you’ve finished, open your eyes and feel the love.

It’s okay if you or your little one doesn’t feel like being still for very long. Do what you can. The important thing is patience and consistency. Carve out a couple of minutes a day, and you’ll develop a positive habit!

2. Progressive Muscle Relaxation Meditation

This type of meditation involves progressively tensing and releasing muscles! Make a tight fist and let go — this kind of meditation is great for creating awareness for your body, recognizing tension, and learning to release it.

3. Guided Story Meditation

Guided story meditation is exactly what it sounds like! You get comfortable, close your eyes, and relax into the theater of the mind as you’re guided through a story! For these stories, you can use pre-written scripts, videos, or audio guides. The important thing is to let yourself drift into a world of imagination.

You can even try using Creative-Tonies to record your story, giving your little ones a familiar voice for their guided meditations:

4. Coloring

In my life, nothing has proven to quiet my mind quite like coloring! Bring on the crayons, markers, or paints, and let your kiddo drift away into the world of creativity! It’s satisfying to color on paper or a tablet if you have one. I like to use an app called Procreate, and I have a screen protector on my iPad that makes it feel like paper!

5. Singing



Singing is another fun way to take you away from the hustle and bustle of the world! Is there anything better than belting out your favorite tunes in the shower? Be your own Mariah and sing your heart out! Sing your favorite songs, make up a song, or just sing gibberish. Freestyle rap is also a fun way to accomplish the same thing without feeling self-conscious about staying in tune.

6. Observing



When was the last time you took the time to observe the miracle of a flower in bloom? Go for a walk and take your time. Investigate the things that spark your curiosity and get to know the things you’d normally walk past unnoticed. An adventure into nature is always refreshing, and taking the time to observe will make it even more so.

7. Movement and Dancing


CBS / Lee Mendelson Films

Have you ever jammed out so hard that you felt like you had transcended space and time for three minutes? That’s precisely the kind of meditative quality that dancing and movement can bring to the table. There’s also something cool about learning choreography and rehearsing it to the point that you can do it without thinking! Try some of the dances by our friends at Go Noodle, or learn a Tik Tok dance, or freestyle your heart out — it’s your boogie to woogie!

8. Focused Meditation



Focused meditation is a practice that uses points of focus like objects, lights, or sounds as tools to draw your attention to one thing. Unlike traditional meditation practices that encourage you to focus on nothing to quiet your mind, focused meditation asks you to give all your attention to one object.

How to Practice Focused Meditation:

  1. 1.

    Go to a place where you won’t be interrupted for a few minutes.

  2. 2.

    Get into a comfortable position.

  3. 3.

    Find a point of focus; it can be any stationary thing. Candles work well for this as well.

  4. 4.

    Relax your focus on everything other than your chosen object.

  5. 5.

    Allow yourself to entirely focus on the object, knowing that it’s okay if thoughts creep in and you have to reset your focus.

  6. 6.

    When you’re done, gently ease yourself out of your meditative state.