For teenagers and adults I recommend following the guidance of John Main, a Christian who learnt meditation from a Hindu.
The advice to teachers of kindergarten children can be helpful also to primary school children, teenagers and adults.
Please scroll down in kindergarten 1 and find the following for the first day
For the next day scroll down in kindergarten 2 and find the following.
Before repeating what you did the first day say to the children in English and in their own language: “Just for 30 seconds close your eyes and try not to move and try not to think. 30 seconds.” Then: “what was that like?”. It was easy to keep the body still but not so easy to keep the mind still. It can help to have a word that you say silently together. Maybe a word that does not have an image. For example listen to the sound inside yourself of ‘Ma – ra – na – tha’. Say it slowly with the children as if it is four separate words. “Repeat after me ‘Ma – ra – na – tha’. And one more time so we get used to it ‘Ma – ra – na – tha’. Now repeat the exercise from day one
Maranatha is the Aramaic for ‘Come Lord Jesus”.This is my choice, but of course you can choose a different mantra. You may have a Muslim, Hindu, Buddhist, Jewish or a non religious mantra to help concentration and avoid a wandering mind.
Next scroll down in kindergarten 3 and find the following.
Before meditating today tell your children to imagine they have a bubble around them – their own special space. Maybe meditate for as long as 4 minutes today
Meditation increases a feeling of well being and helps to build a sense of community with others.
Meditation exercise: sitting still like a frog.
After meditation ask your children to describe their experiences
Teaching children to meditate is giving them a spiritual experience for the modern world that will remain with them for life.
Remind children that they can meditate throughout the day or at home, on their own or with others.
What weather best describes what you are feeling: sunny, cloudy, foggy, freezing? Accept whatever is your mood, observe it and then let it pass.
Meditation removes stress.
