IMPORTANT

COMPATIBILITY INFORMATION

This interactive, multimedia eBook contains images, videos and audio-files.
Unfortunately these are not displayed correctly on all devices. The multimedia
elements will work on iPad and iPhone, on the Kindle Fire and Kindle Fire
HD, and on all Android-powered smartphones and tablets. Audio and video
will also play in the Google Online view of your book. Audio and video will
NOT work on eInk-devices (all brands, i.e. Sony, the original Kindle,
Nook)!


A Win For The Whole Family

welcome_day_movie.mov

In the second chapter (2.1 Head In The Clouds) you will find the
meditations themselves. However, we recommend that you read the
following brief introduction first.

The benefits of meditation for children and adults are by now
scientifically proven beyond doubt. And one more thing is certain…
Anyone can get started early and easily. You do not need any prior
knowledge or practice meditating to help your child (and yourself!).
Meditation can help with the following:

difficulties falling asleep

learning difficulties
 school performance pressure
exam nervousness
ADD and ADHD
problems concentrating
low self-esteem
social exclusion
indifference, disgust, frustration, lack of motivation
eating disorders
educational problems and repetitive or everyday family crises.

Children’s meditations are a powerful tool to influence the most
common educational conflicts positively within only 3 minutes. The
project allows children to live their everyday lives happily, carefree,
balanced, cheerful, open-minded and creative.

There can be no doubt, as more and more studies have shown the
benefits of meditation for all children:

longer attention span among primary school children (Schonert-

Reichl and Lawlor 2010; Napoli, Krech and Holley 2005;
Zylowska et al 2008)
more attention, better social skills, lower test anxiety among
students in grades 1-3 (Napoli, Krech and Holley 2005)
increase in happiness among primary school children (Schoenert-
Reichl and Lawlor 2010)
significantly lower aggression among students of the second and
third class (Flook et al. 2010)
reducing the imposed disciplinary sanctions by 50%, decrease
absenteeism by 61% (Visitacion Valley Middle School, 2007)
reduction of anxiety among students in grades 7 and 8 (Semple,
 Reid and Miller 2005)
lower blood pressure at the age of 6-18 years (Black, Milam and
Sussman 2009; Barnes, Beiser and Treiber 2004)
less misconduct or aggressive behavior among children and
young adults (Schonert-Reichl and Lawlor 2010, Black, Milam
and Sussman 2009; Barnes, Treiber and Johnson 2003)
reduced absenteeism, disrupting the classroom, disciplinary
sanctions and lower blood pressure in high school students
(Barnes et al, 2003;. Barnes et al, 2004).

Benefits for children with ADHD/ADD, Asperger’s syndrome, autism,
text blindness, poor spelling and numeracy challenges have been
shown especially by meditation. Often it becomes possible to decrease
or eliminate medication completely.

The same is true for children and teenagers who experience social
problems like violence, depression, anxiety at school and/or in their
private life.

But there’s a huge gap between possibility and reality:

Recommended meditation units range from 2x 15 min daily to 2x

30 min daily – for most households, that is not always feasible.
The available material is very cyclical, dreamy and/or childish.

That’s why we specifically developed the childrens’ meditations you
find in this interactive, multimedia eBook. Each is less than three
minutes in length.

We are too often led to believe that we need to participate in sports,
vote responsibly, buy organic, eat less, get involved socially, make
money but not place too much importance on our career, and do all
this while always remaining calm and relaxed. Ugh!

And then meditate for half an hour or more? Daily? With a stubborn or
disinterested child? All but impossible.

But three minutes are manageable. It’s actually less time consuming
than an argument with a child (or arbitrating one).

Every family has their own problem areas, be it getting dressed,
brushing teeth, homework, dinner, bedtime ... the three minute joint
mini-meditation contributes to defuse these situations and makes for a
more hassle free day.

The concept can and should also be used preventively. It works best
when a parent does one of the exercises every day together with the
child.

But it is also possible to positively influence an acute “crisis” by:

Stopping and performing one of the exercises jointly with the

child.
If it is impossible to stop whatever is happening, or the child is
unwilling or unable to try meditating, the parent can still use
previously practiced meditation skills to avoid any overreactions.


How & Why?

Is meditation the “catch all” for all our problems?

No.

Meditation is an end in itself. “Shikantaza” (just sitting), say the Zen
Buddhists. For some adults this can be difficult; for children, almost
impossible.

But meditation bears a second component. Meditation teacher Sally
Kempton calls it “meditation for the love of it”!

Everyone knows: If we are passionate about something, it will with a
very high probability become a success, in sports, at work or in private
life. “Practice makes perfect.”

To further the relationship with one’s child is work. But a common
three-minute guided meditation (hopefully) is fun.

And therefore it becomes beneficial.

The three-minute meditations for children in this eBook do not require
any intense concentration techniques or a mantra.

Each of the mini-meditations speaks in clear images. Sometimes
simple exercises are connected with the imaginary journeys, for
example, standing like a tree or sitting like a mountain. Exchanges
about occurring thoughts and feelings are encouraged, for example,
many children love to tell what colors their butterflies were, and how
many they “saw”, after the Butterfly Meditation.

The bonus meditation covers an important topic for many children
(and many parents): courage!

What should you do now? Sit quietly for a moment with your child
and listen to on one of the meditations. Perform the physical
movements with your child. Maybe ask afterwards: “Did you like it?”
(And wait for an answer). That’s it. Then, whenever it feels right, you
can sit down to do another joint meditation. With time you’ll discover
the best moments for such reflections.

If you want, you can listen once to the meditations before, so you
know what you’re getting yourself into.

If nothing “happens”, that’s fine. You’ll be giving your child one of
the greatest gifts. Hang on, do at least ten meditations together. It will
grow on you.

At the same time, this is a wonderful opportunity – especially for
working parents or for fathers who would like to be involved more
closely in parenting – to spend quality time with their children.

The Dalai Lama is quoted as saying: “If we teach every 8-year-old in
the world meditation, we will eliminate all forms of violence within a
generation.”

That’s our goal: To solve every conflict – the internal as well as the
external – with attentiveness, mindfulness and non-violence, leading to
quiet, restful nights, so you and your family can enjoy the happy,
easygoing, warm life you deserve.


Head In The Clouds

Many people almost experience a fear of meditating. What if I do it
wrong? What if nothing happens? Is it working?

Don’t worry. Follow the voice instructions for three minutes. It’s
quick and easy. Any primary school child can make a go of it. The
success and the desire to continue comes all by itself!


Butterfly Meditation

The Butterfly Meditation helps you to find rest before or after a
stressful day. Colorful butterflies – cue: “butterflies in the stomach” –
are waiting to not be ignored, but lovingly noted.

00:00 / 00:00

(In most reading-apps you can read along, others stop the audio. Try a
different app, if need be. Kobo works well.)

Sit upright, either on a chair or cross-legged on the floor. Get
comfortable.
Does it sometimes seem as if your whole belly is full of
butterflies? For example, if you’re excited, nervous or anxious.
Can you remember how it feels? A bit of a tingling sensation, a
whirring or quivering.
Try to imagine it and close your eyes, take a deep breath – hold your
breath for a moment – and then slowly let the air flow out.
Now, take a look at the butterflies in your stomach. How many are
there? Only a fluttering few, or a whole swarm? How fast do their
wings beat? Do they look different or are they all alike? Are they
brightly colored or washed out?
Keep your eyes closed and just watch the butterflies for a moment.
Now imagine, that they find a place to come to a rest – they slowly
settle down, maybe close together side by side, or at some distance
apart. They gently light and fold their wings together.
They are still with you, but now they have found peace.
So now you can say goodbye to them with the promise that you will
always be their friend.
Now, take a deeper breath, hold it for just a moment, and let it out
slowly.
Open your eyes – thank you!


Tree Meditation

A meditation boys and girls can experience and find equally
pleasing. Unlike many traditional meditations, this one is performed
standing and even includes a few movements (the swaying of the
tree)!

00:00 / 00:00

(In most reading-apps you can read along, others stop the audio. Try a
different app, if need be. Kobo works well.)

Imagine that you are a tree.
You stand with both feet firmly on the ground. Your feet are your
roots.
Now straighten your back and hold arms up and out.
Your head and your arms form the crown or treetop.
Spread your fingers – your arms are the branches and your hands and
fingers are the leaves.
Now close your eyes. Can you feel how firm you stand? How deep
your roots are stuck in the ground?
You feel stable and strong.
The wind begins to blow – not a storm, just a soft warm breeze – and
the treetop sways a little back and forth, to the left and then back to
the right.
Then the wind fades. The tree is, once again, standing still. Solid,
satisfied, secure.
Now let your arms slowly sink to your sides. Take a deep breath – hold
the breath for a moment – and let the air flow out again.
Open your eyes and smile.
Thank you!


Flight Meditation

We turn into an eagle soaring high above the land and observing the
world from a distance. This helps gain distance from everyday
life. Finally, the bird sits down on a branch and comes to rest.

00:00 / 00:00

(In most reading-apps you can read along, others stop the audio. Try a
different app, if need be. Kobo works well.)

Sit on a chair or cross-legged on the floor, while holding your back as
straight and upright as possible. Close your eyes.
Imagine that you can fly.
You are sitting, but in your mind you become an eagle, you stretch out
your wings and hover high above the land.
Far below you see streets and fields, forests and people, cars, even
some animals. A dog looks up at you and barks. Some children
interrupt their game and point towards you.
Effortless, weightless, you can glide through the air, wherever and as
far as you want.
Finally you land on a branch high up in a tree. You fold your wings
and settle down.
Now, stretch out your arms, take a deep breath and slowly let it flow
out again.
Open your eyes and smile – thank you!


Mountain Meditation

This meditation, in which we take the role of a mountain is especially
popular with boys. This seems surprising, but may be due to the fact
that the mountain embodies the characteristics that sometimes are
missing in the everyday life of boys: calmness, stability and
confidence.

00:00 / 00:00

(In most reading-apps you can read along, others stop the audio. Try a
different app, if need be. Kobo works well.)

Sit on a chair or cross-legged on the floor, while holding your back as
straight and upright as possible. Close your eyes.
Imagine that you are a huge mountain.
Your slopes glitter in the summer sun. In winter they are covered by
snow.
The mountain does not care – he is what he is.
Its summit rises so high, there might always be a snowy cap.
You feel a great peace within you. Nothing can wake this mountain
from his rest, he has weathered all times.
The meadows on the slopes are green. A rainbow of flowers bloom
there.
But autumn soon arrives. It’s getting grey and colder. Rain begins to
fall. It slowly turns into snow. The hillsides become covered with ice.
No matter what happens, the mountain is a mountain. For some
people this is inviting, for others, not so much. What kind of mountain
are you today?
Feel the great peace that is inherent to the mountain. He’s a
mountain. He cannot change that. His calmness is all-encompassing.
Inhale deeply, then slowly let your breath flow out.
Smile. Open your eyes. Thank you!


Air Mattress Meditation

A variation of various well-known visualizations. On one hand, it’s
about dreams and a holiday-like feeling, on the other hand you are
being “held” and can “drop” the body weight. A great relief, and at the
same time a nice way to fill up with energy again!

00:00 / 00:00

(In most reading-apps you can read along, others stop the audio. Try a
different app, if need be. Kobo works well.)

Imagine that you are lying on your back on an air mattress in a pond,
a lake or maybe in the ocean.
You can lie down on your bed or on a carpet, letting your arms fall
loosely to your side or with fingers laced together under your head.
You breathe deeply in and out.
Can you hear the gentle lapping of the waves? Your air mattress
sways very slightly left and right with the motion of the water. If you
want, you can even gently imitate this movement.
Then the water gets calm and so do you.
You lie there on your back, eyes closed, face to the sun. It will give you
energy and warmth.
Now you can concentrate on your belly. If you want, you can place a
hand there, just above your navel.
Take a deep breath. Feel how the warmth spreads.
With each exhalation and with each inhalation, the sun shines a little
brighter in you, filling you with its warmth, from your feet to your
fingertips.
Finally, your air mattress lands softly on the shore. You are grateful
for the wonderful time that you spent on it.
Breathe deeply and slowly open your eyes. Smile.
Thank you!


Bonus: Courage Meditation

This meditation deliberately follows an entirely different course than
the other meditations in this book. Although this is also a guided
meditation, there is no image to visualize. Instead, we focus on the
observation of an emotion. In this case, the strengthening of a positive
feeling: courage!

00:00 / 00:00

(In most reading-apps you can read along, others stop the audio. Try a
different app, if need be. Kobo works well.)

Sit on a chair or cross-legged on a cushion, while holding your back
as straight as possible.If you prefer, you can lie on the floor or your
bed.
Close your eyes and take a deep breath, then you can let it flow out.
Think back to the last time you were afraid of something. Maybe
before a test – perhaps in front of a teacher or a fellow student – or of
an animal or in the street?
Can you feel this strange cold lump in your tummy? Or a restless
tingling in your hands and feet, maybe some pressure in your head?
Pay attention to your breathing. Inhale. Exhale. Inhale. Exhale.
Let the feeling pass.
Lie or sit still and allow yourself to feel comfortable.T
o be brave does not mean to feel no fear. But to make the right
decision in spite of your fears. To not be intimidated by fear.
You are brave. You are strong. You experience how these feelings
spread within you.
You are strong. You are brave. You’ll make the right decision.
Take a deep breath. Let it flow out.
Smile and open your eyes slowly.
Thank you.


About The Author

Ulrich Hoffmann is married and has three children. The family lives in
Hamburg (Germany) and the United States.

Hoffmann is a multiple best-selling author in his native Germany.

He is a member of the organization “1% for the planet”, attesting that
he donates 1% of his revenue to environmental organizations.


History & Outlook

The idea for these three-minute long childrens’ meditations came
about because I wanted to meditate with my own children – but found
no guided meditations we liked.

There are numerous schools of meditation, many of which claim to be
the “right” or “best” ones. None of them seemed suitable for western
socialized children.

Meanwhile, some childrens’ meditations are available, but these are
usually between 15 and 30 minutes long and very ethereal.

I was looking for “short, crisp” meditations that would be almost
tempting to do. I thought, better to meditate three minutes, than not
meditate 15 minutes.

This eBook documents the first of these short, guided meditations for
children. I hope you like it and you benefit from it!

At the same time, the eBook “P.M. Childrens’ Meditations” has been
released.

If you enjoy our childrens’ meditations, please recommend them to
others and leave a positive review (that helps a lot more than most
readers think)! Much appreciated!

We welcome your comments and suggestions! You can reach us at
welcome@minimedi.com and at www.minimedi.com, And please
“like” us on Facebook and subscribe to our Twitter-Feed!

Thanks & all the best!


Copyright & Legal Disclaimer

© Ulrich Hoffmann 2013

Photographs: determined/Fotolia.com (cover). Mockmoon2000
(video). Fabian Nick, James Wortz, Tosaporn Boonyarangkul, Danka
K., Yosep Sugiarto, Sias van Schalkwyk, Michaela Kobyakov, Marta
Juez/Stock.Xchng. Author: www.ulrichhoffmann.com.

Thank you: Richard Gobeille, Carolin Hoffmann, Karen Taggart!

All suggestions and information in this book have been carefully
reviewed, but we cannot be held responsible or liable for damages
of any kind!

 Table of Contents

Important Compatibility Information

1.1 A Win For The Whole Family
1.2 How & Why?
2.1 Head In The Clouds
2.2. Butterfly Meditation
2.3 Tree Meditation
2.4 Flight Meditation
2.5 Mountain Meditation
2.6 Air Mattress Meditation
2.7 Bonus: Courage Meditation
3.1 About The Author
3.2 History & Outlook
3.3 Copyright & Legal Disclaimer
Índice
Important Compatibility Information 2
1.1 A Win For The Whole Family 3
1.2 How & Why? 7
2.1 Head In The Clouds 10
2.2. Butterfly Meditation 11
2.3 Tree Meditation 13
2.4 Flight Meditation 15
2.5 Mountain Meditation 17
2.6 Air Mattress Meditation 19
2.7 Bonus: Courage Meditation 21
3.1 About The Author 23
3.2 History & Outlook 24
3.3 Copyright & Legal Disclaimer 26
Table of Contents 27