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"Pebble Meditation Practice, CPC-Handout 3A"
Activity
Summary
Enable each child to experience mindfulness, calmness, well-being and inspiration by using the well-respected Thich Nhat Hanh Pebble Meditation
Instructional Strategies
1) Before the meditation, assemble supplies: 4 pebbles per participant, meditation bell (if available) 2) Ask everyone to sit comfortably in a circle on the floor and remove their shoes. Sit in the circle yourself, placing your shoes behind you. Ask each child to thoughtfully place their shoes behind them. Place 4 pebbles in front of each person. 3) Sound the bell. After the reverberations end, explain that we will be focusing on our breathing. 4) Begin by taking a slow, deep inhale and exhale. Ask everyone to join you and follow the sensation of the breath in their bodies as together you take three slow, deep inhales and exhales. 5) Pick up a pebble and ask the participants to also pick up one of the pebbles in front of them. Holding the pebble, while inhaling, say "Breathing in, I am a flower." 6) Ask them to say silently to themselves while they breathe in, "I am a flower." 7) Say while you exhale, Breathing out, I am fresh. Ask the participants to think these words in their heads while they inhale and exhale 3 times, silently repeating, "flower" on the inhale and "fresh" on the exhale. 8) Then, ask them to lay that pebble down by one of their knees.
9) Pick up the second pebble and ask the participants to pick up another pebble. While holding the pebble, say while inhaling, Breathing in, "I am a mountain". Exhaling, say "Breathing out, I am solid and strong." 10) Ask the participants to think "mountain" on the inhale and "solid and strong" on the exhale.
11) Ask everyone to think these words in their heads while they inhale and exhale 3 times, silently repeating, "mountain" on the inhale and "solid and strong" on the exhale. 12) All lay the second pebble down by the first pebble.
13) Pick up the third pebble and ask the participants to also pick up another pebble. Holding the pebble, say while inhaling, "Breathing in, I am calm, clear water." While exhaling, say, "Breathing out, I reflect truth." 14) Ask everyone to think these words in their heads while they inhale and exhale 3 times, silently repeating, "calm, clear water" on the inhale and "truth" on the exhale. Then, all lay the third pebble down with the other pebbles.
15) Pick up the last pebble and ask the youths to pick up their last pebble. Holding the pebble, say while inhaling, "Beathing in, I am space". While exhaling, say, "Breaathing out, I am free." 16) Ask everyone to think these words in their heads while they inhale and exhale 3 times, silently repeating, Ãspaceà on the inhale and Ãfreeà on the exhale. 17) Then, all lay their last pebble down with the other pebbles.
18) Gently sound the bell.
19) When the bell is silent, after the last reverberation, the practice is complete. Rise and put on your shoes.
Participant Tasks
1) Sit comfortably in a circle on the floor and remove shoes. Place your shoes behind you. Notice the four pebbles in front of you.
2) Focus on breathing. Begin by taking a slow, deep inhale and exhale. Follow the sensation of the breath in your body as you take three slow, deep inhales and exhales.
3) Pick up one of the pebbles in front of you.
4) Holding the pebble, inhale silently repeating "flower" and exhale silently repeating "fresh", repeat three times.
5) Lay that pebble down by your knee.
6) Pick up another pebble.
7) Holding the pebble, inhale silently repeating "I am a mountain" and exhale silently repeating "I am solid and strong", repeat three times.
8) Lay the second pebble down by the first pebble.
9) Pick up another pebble.
10) Holding the pebble, inhale silently repeating "I am calm, clear water" and exhale silently repeating "I reflect truth", repeat three times.
11) Lay the third pebble down by the second pebble.
12) Pick up your last pebble.
13) Holding the pebble, inhale silently repeating "I am space" and exhale silently repeating "I am free", repeat three times.
14) Lay your last pebble down by the other pebbles.
15) Listen for the last reverberation of the bell; when the bell is silent, the meditation is complete. Now, you may put on your shoes.
© Ceeds of Peace 2020