Parents should cultivate their own meditation or mindfulness practice and model mindful behavior, as children are more likely to engage with and benefit from practices they see their parents authentically adopting.
Engage in ‘off-the-mat’ Bhakti yoga by consciously working to see the ‘inner light’ or shared humanity in others, even when feeling justifiably angry, to foster connection and love.
Maintain a consistent meditation practice, ideally not skipping more than one day, as regular meditation helps regulate mood and prevents negative behaviors or being a ‘jerk.’
Start and end your day ‘in the light’ (referring to the inner light/universal energy) to cultivate stillness, compassion, and interconnectedness, which can lead to a noticeable difference in daily experience.
Practice subjective meditation by stilling your mind and body to focus on your inner light, which is seen as a universal energy or spark, allowing it to influence your actions, words, deeds, and thoughts.
Begin yogic meditation by practicing Pratyahara, withdrawing your senses from external stimuli to focus them internally on the ‘inner light,’ engaging all senses (sight, feeling, hearing, taste, smell) within.
Adapt your meditation practice based on your current situation, daily stresses, or specific goals, choosing different forms of meditation that best suit your needs at any given time.
Explore and study multiple forms of meditation to understand different approaches, as people have diverse needs and preferences, allowing you to find what resonates best for personal practice or teaching others.
Introduce meditation to children when they show natural curiosity and start asking questions about the practice, rather than forcing it upon them, to ensure it remains an enjoyable and voluntary activity.
For children, introduce meditation slowly by first focusing on physical stillness and watching a few breaths, gradually deepening the practice as they become more experienced and comfortable.
Introduce practices to children by starting with physical movement to expend energy, then transition to breath work, and finally guide them into sitting still for meditation, allowing them to gradually experience inner peace.
To make breath work more accessible and engaging for children, remove complex terminology (like Sanskrit) and allow them to create their own names for the breathing techniques.
When working with individuals who have experienced trauma, utilize guided meditations to provide structure and prevent ’empty spaces’ where traumatic thoughts might arise, guiding them through the practice entirely.
Offer opportunities, resources, and support to individuals, especially youth, to channel their energy in positive directions, enabling them to uplift their communities rather than engaging in negative behaviors.
When introducing contemplative practices, present them in a manner that directly addresses the specific challenges and problems individuals are facing in their lives, making the benefits clear and relatable.
Present meditation and breath work as complementary skills that enhance existing activities and overall life, rather than as separate or demanding practices, to increase receptiveness.
Focus on experiential practices where individuals can physically feel and embody the effects of meditation and breath work, making the learning less theoretical and more impactful.
When teaching high school students, acknowledge and address common issues like lack of peace, poor sleep, stress, and anger, demonstrating how contemplative practices can directly alleviate these specific problems.
For high school students, teach meditation and breath work techniques that can be practiced discreetly (e.g., sitting still without much movement) to avoid self-consciousness or looking foolish in front of peers.
When teaching meditation to teenagers, allow those who fall asleep to do so, as positive peer influence and the eventual need for the practice may lead them to engage with it later, even if not immediately in a group setting.
Empower students to lead and explain contemplative practices, fostering reciprocal teaching where they then share these skills within their communities and families, thereby shifting cultural norms organically.
Make meditation accessible to as many people as possible by offering diverse forms and styles of practice, moving beyond a ‘cookie-cutter’ approach so individuals can choose what best suits them.
To break stereotypes, actively highlight and promote the work and experiences of meditation practitioners from diverse backgrounds, showcasing that the practice is for everyone, not just a select group.
When teaching or introducing contemplative practices, be authentic and true to yourself, as this resonates with people and helps them feel the ’love’ and experience the practice more genuinely.
Practice a 31-minute Kundalini meditation by silently repeating a mantra and focusing on an energy center, such as the third eye (the space between and above the eyebrows).
Integrate meditation into daily life, such as practicing every morning before school, to make it a consistent part of one’s routine from a young age.
When introducing practices like yoga and meditation to children, use incentives such as games, pizza parties, or field trips to encourage their participation and initial engagement.