Exam season is a stressful time for children and parents. Students are under pressure to perform well. They experience fear of failure, which leads to anxiety, restlessness and difficulty in concentrating. Here’s how meditation can help.
Helping children cope with exam stress: Children can feel extreme exam heat, stress, and pressure around this time of the year. The immense competition can compel them to put in extra hours to cover the syllabus, and then be in severe anxiety thinking about the outcome of exams. In order to help them calm down and relax, parents can introduce them to meditation, regardless of their age. In fact, experts recommend that children start meditation early, as it can help with personality development, too.
According to Dr Archika Sudhanshu, spiritual and meditation guru, ‘eustress’ is good for students as it can lead to an increase in their performance level. It can help them to prepare well for exams. But, if they face distress, it will affect their performance level in a negative manner as they will feel anxious and afraid of failure. To do away with this problem, meditation must be encouraged.
Importance Of Meditation For Children
According to the expert, meditation is the process of quieting the mind, which is associated with relaxation and mindfulness. It can be a powerful tool for children to manage exam stress effectively. Meditation helps to relax the body, and thus, the negative impact of stress on the body is reduced. “Simple meditation techniques can be incorporated into the daily routine of children to help them reduce anxiety and stress, improve focus and concentration, boost self-confidence, enhance sleep quality, and develop emotional regulation,” she said.
5 Simple Meditation Tips
The doctor and meditation guru recommended five simple tips to help children stay calm and focused during exam season; read on.
Mindfulness Meditation
This includes becoming aware about one’s thoughts and paying attention to breathing. A simple way to meditate is:
- Sit comfortably with your back straight.
- Close your eyes.
- Breathe in and breathe out as you normally do.
- Focus on your thoughts and concentrate on your breathing or feel the air going in and out of your nose.
- If you get distracted, try to bring back your attention gently to your breathing.
- Rub your palm together, put them on your eyes and then slowly open your eyes.
This process helps you calm your mind, pay attention better, and feel more relaxed.
Guided Meditation
This involves visualisation of certain images that you may find relaxing.
- Sit in a quiet and calm place with eyes closed.
- Visualise certain images that you find relaxing or calming, such as mountains or a beautiful garden.
- Think of the sights, sounds, and smells of the place.
It helps to relax the mind, reduce anxiety, and enhance creativity.
Body Scan Meditation
This practice involves, in a systematic way, directing awareness to various parts of the body. It is also known as progressive muscle relaxation.
- Lie flat on the back.
- Focus on each part of the body, starting from the toes and moving upward.
- Notice any sensations, such as tingling, warmth, or tension.
It reduces physical tension, increases body awareness, and promotes relaxation.
Loving-Kindness Meditation
This practice focuses on cultivating feelings of kindness and compassion towards oneself and others.
- Sit comfortably in a quiet place.
- Take a few deep breaths and repeat words that express kindness to self, family, friends and other significant people in your life.
It helps to foster empathy, reduce negativity, and promote emotional well-being.
Mindful Movement
This is mindfulness in physical activity such as yoga or even simple stretches.
- Pay attention to your body movements and sensations during physical activity.
- Focus on the breath and the present moment, rather than dwelling on past mistakes or future worries.
It combines physical exercise with mental relaxation, improving both physical and mental health.
“Learning to meditate can be a really helpful tool for children, especially when exams are around and they are feeling stressed. It will help them feel calmer, focus better, and feel more confident. Even a few minutes daily can really make a difference,” the expert concluded.