I’ve led kids in many forms of moving meditation in recent years. The one that was best received by most of them was coloring. You simply start with a blank sheet of paper and draw a scribble on it to create spaces to fill. Then while you color you do your best to keep your mind on the current moment, coloring in the spaces and following your breath. I usually set the rule that no space can be colored the same as an adjacent space, but that’s really up to the person doing the coloring.
Now I’ve created a simple resource to take this practice to the next level. The idea is to record each time you become aware that you are having a thought about the past or future. That way you can see how you improve from session to session and even within each session if you use the optional suggestions in the included instruction sheet. To give this a try, print the a copy of the second page of the Coloring Meditation document for each person/session.
I’ve also created a YouTube video that describes how to use this tool.
Here is a sample I made by practicing for 5 minutes, also featured in the video.
