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When most people hear the word meditation, a very specific image often comes to mind: someone sitting cross-legged on a cushion, fingers pinched in a perfect mudra, softly chanting “Ohm” in a quiet room filled with incense. While that’s certainly one version of meditation, it’s far from the full story.
The truth is, meditation isn’t just about how you sit or what you chant—it’s about how you show up for yourself and the present moment. It’s not mystical or reserved for yogis on mountaintops. Meditation is practical, adaptable, and beneficial for people of all ages—including children.
What Is Meditation, Really?
At its core, meditation is the practice of training your mind to be present, aware, and engaged. It’s like going to the gym, but instead of building biceps, you’re building mental clarity, emotional resilience, and calm. Many people feel that they can't do meditation because they "can't think of nothing". It's about being right there, right now. Find a thought about that bill you forgot to pay? Acknowledge it and continue without being hung up on it.
And it doesn’t have to be complicated.
Meditation can be:
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Sitting quietly and following your breath.
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Walking slowly and feeling the ground beneath your feet.
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Washing dishes with full attention to the sound and sensation of the water.
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Listening to music with complete focus—no phone, no distractions. Most people can do that, that's a form of meditation. Sometimes, I sit with my headphones and follow only one instrument as the music plays. It keeps me in the present moment while enjoying the rhythm of the music.
Why Mindfulness Matters in Daily Life
Mindfulness—the practice of paying attention, on purpose, in the present moment—has proven mental and physical benefits:
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Reduced stress and anxiety: Mindfulness helps calm the nervous system and regulate emotional responses.
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Improved focus: Training your mind to return to the present sharpens attention over time.
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Better sleep: A quieter mind means less tossing and turning.
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Emotional regulation: With regular mindfulness practice, it becomes easier to respond thoughtfully rather than react impulsively.
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More meaningful connections: Being present with others improves communication and deepens relationships.
These benefits apply to everyone—from busy parents and overworked professionals to energetic children and even teens navigating social pressures. These skills allow us to stay on point with work, school, and everyday tasks such as driving, operating machinery, etc. Staying in the moment is so important when it comes to things like driving!
Kids Can Meditate Too
Children are naturally curious and imaginative, making them perfect candidates for mindfulness—if it’s presented in a way they can understand. Meditation for kids can look like:
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Guided imagery: Visualizing a peaceful place or favorite animal.
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Mindful breathing with props: Watching a feather rise and fall on their breath.
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Mind jars: A glitter-filled jar they shake, then watch settle to represent their emotions calming down.
Even just a few minutes a day can help children manage emotions, build empathy, and improve concentration at school. At my school, our martial arts kids practice Mokuso for a couple minutes after each class. Sometimes we balance a beanbag on our heads to keep aware, sometimes listening for cars passing by and counting them, sometimes counting the ticking clock. After one class, a child muttered "Wow I didn't know there was a clock in the class!" To which i answered, "See? When we really pay attention, we notice things we never noticed before".
Not All Meditation Is Sitting
Here are a few meditation techniques that break away from the stereotype:
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Walking Meditation Focus on the rhythm of your steps, the sensation of your feet touching the ground, and the sounds around you. Each step becomes a reminder: I am here.
Standing meditation Stand with feet shoulder width apart, allowing the arms to hand down at sides (beginners). Let the top of the head rise upward, focus your mind on your center of gravity, and "sit" into the legs. Feel the weight evenly on both feet and let go of body tension as you notice it.
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Body Scan Lie down or sit comfortably. Bring awareness to each part of your body, starting from your toes to your head. This promotes relaxation and awareness of tension.
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Breath Counting Inhale and exhale—count “one.” Continue up to ten, then start again. If your mind wanders (and it will), gently bring it back without judgment.
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Mindful Eating Take a single bite of food. Chew slowly. Notice the flavor, texture, and aroma. This not only enhances enjoyment but helps prevent overeating.
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Sound Meditation Sit quietly and listen: birds, a fan, distant voices. Try not to label the sounds—just hear them.
A Practice for Real Life
Meditation doesn’t require robes, incense, or chanting. It only asks that you pay attention. Whether you’re sitting, walking, parenting, or washing dishes, mindfulness is about anchoring yourself to the here and now.
Just a few minutes a day can shift your mindset, calm your nerves to lessen stress, and bring clarity to the chaos of daily life.
Closing Thought
"Mindfulness is the key to a happy and peaceful life. It is the miracle which can call back in a flash our dispersed mind and restore it to wholeness so that we can live each minute of life."
— Thich Nhat Hanh
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