I did a “Yoga for Children” workshop a few years back and we did “Meditation with a fruit” in the workshop. This was very simple and easy to follow and I really liked the experience. Hence, I am sharing this with you.
The exercise can be done with children ages 6 and above, not more than 10 in a group. It can also be done with adults, who are beginners to meditation.
Choose any fruit. I would personally choose an apple or an orange, as the sensory perceptions from them are a lot. Each participant gets a fruit. The guide has to direct the participants through the steps, using a soft voice
- Sit comfortably on the floor with legs crossed, holding the fruit in the hand in a comfortable way so that it can be seen
- For a minute, observe the fruit – its colours, shape, indentations, markings etc.
- For another minute using your entire palms, gently feel the fruit, feel its shape and indentations, turn it around, admire it and smell it
- Close your eyes and think of the journey that the fruit has made before it came into your hands
- First it was a seed buried in the soil. Then it grew into a tree with branches, trunk and leaves. Flowers grew on the tree and then the fruit. (can be elaborated depending on the group)
- Someone would have planted the seed, watched the sprout coming out, watered it and weeded around it, added fertilizers, took care of the pests and tended to the tree as it grew.
- Once the fruit was ready, someone would have plucked the fruit, cleaned it, put it in a box and sent it to a shop. Someone else bought the fruit from the shop and got it here.
- Thank each and every one who was involved in the fruit being in your hands.
- For the last minute, close your eyes and send blessings for the fruit.
- Open your eyes, peel the fruit slowly and eat the fruit. Eat it slowly as you taste and feel the texture of the fruit.
- Observe the satisfaction that the fruit has given you.
- Keep it short and simple while doing it for the 1st time with the group, especially with children
- Can elaborate more once the group is used to doing something like this
- Can also do something similar with other fruits, water, food etc.
In our culture, before we start eating, we do precisely this – express gratitude and bless the food. I think that it is important to inculcate the sense of gratitude in our children. Please try it out with your children at home or school or with adults new to meditation and let me know about the experience.