Meditating with the Family: Promoting Peace of Mind for Families

Imagine what it would be like if your entire family would gather every morning to sit peacefully in silence for a few moments and allow any rising thoughts to settle down? Elders in a family try to inculcate the teachings about good hygiene and healthy nutrition in growing children. We teach them habits such as going to sleep on time, drinking enough water, and brushing their teeth. This is all about their physical well-being. In these times, our children are exposed to non-stop entertainment which brings its own set of stressors. Meditation at home is a beautiful pr actice that builds strong familial bonds as it creates a sanctuary of shared experiences. Every family needs to integrate meditation for a calm mind in their daily schedule.

Only about five minutes of sitting meditation can make a big difference because children are very impressionable and it helps to calm them down immediately. In this way children become more joyful and are more at peace with the world around them because they know that they can always come back to a peaceful place within themselves. They are ready for any challenges that they come across through the day with a steady and composed mind.

Find out for yourself and see whether practicing meditation together for five to ten minutes together as a family over a period of 21 days makes you all feel more balanced as one unit. Your children will grow up to become peaceful adults and learn to see the world order the way it is meant to be. Family meditation can bring healing, enrich familial bonds and make the family as a whole more peaceful and joyful.

Benefits of Family meditation

Usually, educational, professional and social commitments make such heavy demands on our time that we have very little time for a real connection with our families. Children have academic pressures and parents are preoccupied with responsibilities. This set up sometimes leads to disharmony or distance between family members. Including family meditation for healing seals this gap because it br ings everyone together and find happiness in being together as a family.

 Meditation at home can change your family life in several ways:

• It brings moments of stillness that promote understanding and empathy among family members.
• It helps people in the family to communicate peacefully and reduces conflicts.
• It creates shared experiences which deepens relationships.
• It helps children and adults to develop self-control and reduces any impulsive reactions.
• If combined with a family yoga practice, the benefits of family yoga and meditation are physical and mental h ealth.

A Simple Meditation at Home

You don't need to sit in a Himalayan cave to meditate. It's a simple practice you can do anywhere. Look for a peaceful spot. It could be your living room, your garden, or even under your favourite tree.

• Sit in a cross-legged position on the floor or sit in a chair or lie on your back.
• Take a deep breath in through your nose and fill your lungs. Then, slowly exhale to let go of any tension.
• As you breathe, pay attention to the rise and fall of your chest and belly.
• Thoughts might pop up in your mind. Instead of getting carried away, imagine you're watching these thoughts like leaves floating by in a stream of water. Just watch as your thought come and go without thinking of them as good or bad.
• Gently keep bringing your focus back to your breath.

Meditation is like training the power in your mind. Begin with a few minutes each day, and as you practice more, you can extend the time. Young meditators may find their mind wandering in the beginning. It's okay because it happens to everyone!

Nispanda Meditation for Your Family

More than a century ago, Shri Yogendraji, the visionary founder of The Yoga Institute, introduced the Nispanda Bhava technique, a simple yet powerful meditation practice.

The Nispanda Bhava technique derives its name from Sanskrit, where 'Nispanda' means 'non-changing,' and 'bhava' refers to the 'state of mind.' At its core, this technique instills a sense of vairagya, or 'letting go,' within the practitioner. Through this practice, we come to understand that life persists, and rather than holding on, we can acknowledge it and move forward without regrets, analysis, or judgment.

A step-by-step guide to practicing the Nispanda Bhava technique as a family:

Find a quiet space and sit on a mat leaning against a wall. Keep your feet apart and outstretched, ensuring you do not slouch. Let your hips be close to the wall to maintain a naturally erect spine. Place your hands on your thighs with your palms facing upwards and your fingers relaxed.

• Close your eyes and passively observe the passing sounds as they come and fade away. Resist the urge to dwell on any sound; instead, let it naturally dissipate. Shift your focus to the next sound in your surroundings.
• Try to passively follow a sound, whether it's a real one or imaginary, that is constant, rhythmic, and faint—like the distant whistling of a train, the chirping of a bird, or the ticking of a wall clock.
• If no such sounds are present, you can focus on light instrumental music without lyrics, as words tend to evoke emotions and reactions in the mind.
• Avoid being judgmental or letting any sound affect you emotionally.
• Gradually, you will notice a state of mind with minimal to no movement, as you become more passive.
• Maintain this position and mindset for 5 to 15 minutes.

The Nispanda Bhava meditation technique has no limitations or contraindications, making it accessible for all members of your family, regardless of age.

Benefits:

Children:

• This practice fosters a sense of detachment, aiding children in letting go of fears and anxieties, creating a more secure and comfortable environment for meditation.
• The 'body forgetfulness' aspect of Nispanda meditation directs young minds outward, potentially leading to faster emotional healing, and helping them build resilience.
• For children dealing with childhood stresses and transitions, this meditation technique can offer emotional support and adaptability, promoting a balanced, healthier life.

Youth:

• This technique encourages introspection and personal growth as youth explore their spirituality and purpose in life.
• This combination of meditation with sound naturally reduces the influx of thoughts, facilitating better decision-making and aiding detoxification from negative influences.
• As young adults face self-discovery and life's challenges, Nispanda meditation brings a more objective outlook on life.

Middle Age:

• By nurturing detachment, this technique helps one to let go of unnecessary baggage accumulated over the years, leading to emotional healing and personal growth.
• Redirecting the mind outward during meditation aids in both physical and mental healing, making it easier to face the challenges of midlife.
• For those dealing with physical and mental health issues, this practice offers a holistic approach to wellness.

Seniors:

• Seniors benefit from the objectivity cultivated through meditation, allowing them to maintain a clearer perspective on life's changes.
• This combination of awareness and sound offers a quieter mental state, reducing stress and promoting relaxation, which can be especially soothing for seniors.
• As they seek deeper meaning and connection in their later years, Nispanda meditation can transform their outlook, providing comfort and peace.

Walking Meditation

It is said, "Yatra yatra mano yāti, tatra tatra samādhayah" – which means wherever the mind goes, there arises a state of meditation. Meditation isn’t restricted to a seated posture, it can be present wherever your awareness is, even in walking. In the simple act of walking with awareness, a family can truly experience the moment through each step.

This practice is good for families who want to include meditation into their daily routines without setting aside extra time, as it can be practiced during a regular walk. In this way, they can connect with their innermost selves while remaining physically active.

If you softly chant a mantra or recite shokas as you walk, every step becomes a prayer and improves your Bhakti bhava.

Benefits:

When your mind is calm, your body naturally follows.

• It is proven that walking is good for improving cardiac health, for maintaining normal blood sugar levels and for reducing obesity.
• Walking meditation can improve your posture because it encourages awareness of the body’s alignment.
• It is also good for your digestive system and to improve your immunity.
• It reduces physical manifestations of stress, such as muscle tension.
• Any little nagging aches and pains you may have in the body will reduce when you start walking mindfully every day for some time.

How to do Walking Meditation?

• Start with a quiet place where you can walk without interruptions.
• To practice walking meditation, begin by standing still, feeling the earth beneath your feet.
• Take a few deep breaths to center yourself, then start to walk slowly and with full awareness.
• Let each step be gentle and conscious—feel your foot lifting, moving forward, and touching down. Walk as if each step is a sacred offering, connecting you to the earth and to the present moment.
• If your mind wanders, gently bring it back.
• You may synchronize your breath with your steps if this feels natural. In each movement, let go of distractions, experience the simplicity and grace of the moment.
• When you get used to this type of meditative walking, you may bring in some variations such as walking barefoot and sensory walking.

It is believed that the earth has a magnetic field and so do human beings. So, when you walk barefoot on the ground, your magnetic field naturally becomes aligned with the earth’s magnetic field and you experience a sense of harmony in your body. In sensory walking, you can involve all your senses in your daily walk. Observe the colors of nature, formations of clouds, and the variety of creatures around you. Enjoy the scent of flowers or freshly cut grass. Listen to the sounds of birds and other manmade and natural sounds. Feel the touch of the breeze on your skin. If you walk barefoot or make your walk into a sensory experience, your walk will become a powerful meditation.

Meditation Tips

• Make it a habit - Just like brushing your teeth, meditate regularly as a family to experience the benefits and develop the power of your minds.
• Be kind to yourself - If you miss a day or feel like you're not doing it right, don't worry. Just continue the next day.
• Try guided meditations - There is an app - ‘Nispand’ from The Yoga Institute with a variety of guided meditations. This can be a great way to get started.

Combining Family Yoga and Meditation

Blending yoga and meditation brings balance to both the body and the mind. Simple postures like standing or seated stretches can be performed before meditating to relax the body. This combination embodies the benefits of family yoga. 

FAQs on Meditating as a Family

• How can meditation at home benefit children?
  It helps children manage stress, improve focus, and develop emotional intelligence.
• What is the best time for family meditation?
  Early mornings or evenings when everyone is relaxed and present.
• Can young children participate in family meditation?
  Yes, through guided or playful meditation techniques suitable for their age.
• What if my family struggles with consistency?
  Start with weekly sessions and gradually build the habit.
• Is it necessary to have a special meditation space?
  While not essential, a dedicated space helps create a conducive environment for practice.

Overview

Including meditation at home into your family’s regular routine changes the collective energy of your household. The practice of family meditation develops love, understanding, and resilience among family members. It helps families to face life’s challenges with unity and grace.

Take the first step today by sitting together in stillness. Experience the powerful effects of family meditation for healing , and let your shared practice become the foundation of peace, joy, and good mental and physical health.