Ten tricks to meditating with a baby or toddler.

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My daily, morning half-hour meditation is a must-do.

It’s the first priority as soon as I wake up, and whenever possible, I’ll get up and do it before my toddler is out of bed.

There are times though when he’s awake before me, and that means I meditate with him.

I’ve done this ever since he was a tiny baby – tiny enough to lie nestled on my lap, sleeping, while I meditated.

He out-grew that at about four months old, and now he’s quite happy to play around me while I do my practice.

There are a few tricks I’ve learned along the way that make the whole process smoother though, and that’s what I’m going to share with you now.

Ten tricks to meditating with a young child (or with any other relentless distraction!)

1. Establish the possibility in your mind

I know it’s possible to meditate with a young child, so I just do it. Other mothers I’ve spoken to about this have said

Oh I can’t meditate because of my child.

So true. You can’t. Not while you hold that belief. So first up, examine what beliefs you might be holding around meditating with a child. Say to yourself:

I effortlessly meditate daily with my child

And notice how it feels in your body, or what thoughts float up in your mind. Any resistance there? What kind of resistance? Can you let it go? Can you establish a new belief? Can you open to the possibility that meditating with a young child is not only possible, but joyful?

2. Start young

If at all possible, get into the routine of meditating with your child when they’re first born. God knows you need it! And then they get used to the idea that Mum or Dad sits still and quiet beside them while they play. I’m sure it’s probably harder to start meditating with a toddler who has never seen you meditate before.

3. Be open to the experience

Meditating with a child is a different experience than meditating by yourself. Accept that. Let go of any attachments you have to a completely undisturbed meditation. You will be disturbed, and that’s ok. You may not go as ‘deep’ into meditation. And that’s ok too.

Be open to the opportunities that arise because of this difference. When you meditate with your child, especially if they’re under 2 years old, you are holding space for their consciousness too. Your meditation becomes their meditation and they are experiencing stillness and presence through you.

Meditating with your child also means that you can enjoy the simple pleasure of just sitting with your child and being aware of them as tiny conscious beings. It’s a delightful gift, and can surprise you with it’s richness.

4. Let go of any expectations

My morning meditation takes about 30 minutes, although when possible, I like to sit for 45 or 60 minutes. However, sometimes this gets disturbed. Samuel might need changing or feeding right in the middle. Or sometimes he’s asleep when I start, and wakes up during so I have to fetch him and either delay the end of my meditation, or continue with him around.

Sometimes having him around makes it really hard as I feel my attention being pulled left and and around. Sometimes he won’t settle and just needs me to play with him.

Whatever arises in this meditative space, I just let it be. If I can’t finish my meditation, so be it. Getting annoyed or upset about meditation is counter-intuitive to the process.

5. Choose a meditation that allows you to sit in awareness

My meditation practice is very simple – once I’ve gone through some mantra, mudra and pranayama, I sit in awareness just watching all that is. And that includes my child.

Meditation doesn’t mean I try and block out him, or the world, it means that I am aware of everything he is doing, yet I’m not reactive. This gives me the space to be responsive when necessary – at times he’ll wander over for a hug or to climb all over me and I’ll talk to him or OM to him. Other times, he may need me to untangle him from a toy, or pick him up from a tumble. (See video below for examples).

When I’m called upon to respond, I do so, with no drama, nor resistance, nor annoyance. My response is as meditative as my sitting.

6. Set boundaries for other family members

Often we’ve also got older children, or partners to consider as well during our meditation. If at all possible, choose a time when you and your young child are the only people in the house. Choose a room that’s not used for living so if anyone does come home, they don’t disturb you.

Make sure too that you turn the sound off on all phones!

Other family members that are old enough to respond to set boundaries need to do this for you! But you have to be the one to set the boundary. Make your meditation matter!

7. Start with a child-proof room


You need to be in a room that’s self-contained, and has nothing at all that your child can’t play with.

That means no drawers that open, things they can climb on, or items they can destroy. You can’t be getting up off your mat or cushion to pull them away from things all the time.

8. Add a freshly-changed, well-feed and well-rested child

You don’t want to have to deal with any of your child’s needs while you’re meditating, so try and choose a time to meditate when all those needs have recently been met.

Early morning I’ve just changed Samuel, he’s never ready for breakfast, and he’s always well-rested. Plus he’s excited that it’s a brand new day and is usually in the best mood of the day. (See video!)

9. Add favourite toys and refreshments

A child needs something to do, so make sure you’ll got all their favourite toys handy. Sometimes it can be wise to have their drink bottle or milk bottle close by, or even a small snack like a packet of raisins.

Having the rights toys around, and options for eating or drinking means you can easily hand them something if they need it, without having to get up and dig around for something.

10. Make the practice daily and enjoy!

Every single day I meditate. And as a result, I reap huge rewards. Which keep me meditating every single day. It’s a constant upward spiral. Plus you will never, ever, ever regret meditating.

Oh damn, I so wish I hadn’t meditated today!

Never gonna happen!

So just do it.

And enjoy the process – mediating with a young child is rewarding in so many ways, and I’m really curious to see what happens in our meditation/play practice as Samuel gets older. Maybe he’ll naturally join me in mantra, mudra, pranayama and meditation as he gets older. And maybe he won’t 🙂

And for those of you who may be curious, here’s a short snippet of my daily morning meditation, with Samuel just doing his thing. Not a lot happens… but there’s a few interactions and disturbances that show you how to deal with a child and keep your bliss!

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anonymous Oct 2, 2013 5:43am

Its a very good tips for the parents, most of the people like to do the meditation or some exercise in the morning hour and these type of things are very useful for the body and give a good health. If somebody do the meditation with their children then it will be better for them and for their health, children created problem in the first and after some day they do regularly.

anonymous Mar 18, 2012 7:18pm

[…] like parenting a two-year-old is not the same as parenting a ten-year-old, so too will your relationship with your adult children […]

anonymous Jun 15, 2011 9:10am

So sweet – the video is worth a million tricks!

I love the non-verbal communication that develops. You didn't start talking to him and created a special space where children develop the skill to connect and communicate deeply in other ways.

I think you just illuminated a new simile, instead of saying: the mind is like a monkey or a wild stallion we can try "The mind is like a toddler" for a modern twist that moms and dads can relate to more!

anonymous Jun 15, 2011 3:16am

This was my husband this morning! Brilliant, thank-you for sharing!

anonymous Jun 15, 2011 2:34am

Just love it! It is the surrender to the new shape of my meditation practice that was the groundbreaker for me. Being ok with the interruptions and losing the perceptions of what meditation "should" look like. Charlie Chops is now 3 and he says, "Are you meditating now mummy?" pretty cool. What a terrific little man and blessed to to have a mum like you!

anonymous Jun 15, 2011 2:15am

This is great. I love it. And the video, frankly, is beautiful. Lucky boy, with a Mama whose stillness and presence and attention are like a strong center of his world.
One day I hope all children will grow up with this kind of silent support.
I'll post this to EJ Fb page now because it's got 800 views and it should have 800000…

anonymous Jun 13, 2011 8:30pm

This is wonderful and inspiring. Thanks for the proof too (aka the video)! Looks like you got a wonderful happy little guy there too!

anonymous Jun 10, 2011 4:23pm

Hey Brooke,

Please do share with your students. And good luck with your 90 day meditation!

anonymous Jun 10, 2011 1:13pm

Wonderful post. Very loving and insightful. This totally inspires me for when I have children. My mother practiced yoga and TM all through my childhood and I have no doubt that seeing her in Sirsasana every morning influenced me in my life choices!

    anonymous Jun 10, 2011 4:25pm

    Oh I'm so curious to see how my son grows up, with yoga and meditation all around… it's great meetin adults who had that experience as they all seem to have had a really positive experience with it!

anonymous Jun 10, 2011 12:20pm

Excellent Article and a really fun video too! Thanks

anonymous Jun 10, 2011 10:50am

[…] Ten tricks to meditating with a baby or toddler | elephant journal. […]

Bob Weisenberg Jun 10, 2011 7:22am

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anonymous Jun 10, 2011 4:45am

Kara-Leah, this is an inspiring article! And, I think most of it can pertain to those of us with or without children – the mindset ' just do it' is key! One of my yoga teacher's has two children at home. Of course a question to him was 'when do you find time for yoga' and he said – 'I get up before they get up.'

It is all about making the effort, having the discipline and creating the right mind set. Thanks so much for this!

Posting to Elephant Yoga on Facebook and Twitter.

    anonymous Jun 10, 2011 4:24pm

    Hey Tanya,

    Yep – mindset is key for sure! And as my toddler gets bigger… I can see that getting up before he gets up is going to become a better and better option!

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Kara-Leah Grant

Kara-Leah Grant is an internationally renowned retreat leader, yoga teacher and writer. She pours her love into growing a world-wide tribe of courageous, committed, and empowered individuals through leading retreats in New Zealand, Mexico, and Bali. Kara-Leah is also the founder of New Zealand’s own awesome yoga website, The Yoga Lunchbox, and author of Forty Days of Yoga—Breaking down the barriers to a home yoga practice and The No-More-Excuses Guide to Yoga. A born & bred Kiwi who spent her twenties wandering the world and living large, Kara-Leah has spent time in Canada, the USA, France, England, Mexico, and a handful of other luscious locations. She now lives and travels internationally with her son, a ninja-in-training. You can find Kara-Leah on her website, or on Facebook.