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Qigong Walking Mediation for Kids (and Grownups)

by Vidya Sury April 19, 2019 8 comments
Qigong walking meditation for kids and grownups

Qigong walking meditation is a great way to help kids–and grownups–find calm and joy.

During my school days, our home would be bustling with activity. Since I grew up at my Grandmother’s place, we had lots of house guests over, visiting for the summer vacation. Every day was a festival—food, people, outings, lots of cousins in a range of age groups. Those were the days!

And guess which part of our “population” needed managing? The kids. There were as many as 20 in the house. Hyperactive. Over-excited. Driving the adults crazy in a good-natured way. And having a good time. It was just that the adults couldn’t always keep up—after all, they had housework and other stuff to do.

My uncles and aunts were very resourceful though. Before the relatives descended on us, they’d sit and have a friendly meeting about the menu for those two months, the activities for the kids, who would do what and duties would be delegated. Thinking back, I admire them for having the foresight to plan. They also planned shopping as every guest received a gift when they left.

So one of the things to keep the kids occupied, besides free play, organized games, drawing, sketching, small household chores, etc. was prayer. My Mom taught us a meditation of sorts with breathing exercises. Of course, most of us ended up giggling and whispering, especially when someone farted, but that was fun. She took us for walks and picnics. Also made us all do a bit of school work – math and essay writing.

Much later, I saw her doing this at school with her class of students.

Today, I know what she did is called Qigong Walking Meditation, but back then, we had no idea that it had a name.

Qigong is a beautiful healing technique that shows you how to use your posture, breath and intention and feel balanced in the present moment. It involves meditation, controlled breathing and movement exercises.

When you feel the need to calm down, or have kids who need calming, this particular walking mediation works like a charm.  It makes you aware of what’s happening within you and around you. When kids practice this, they learn how to find that calm place within themselves when they need to. They understand how the body and mind are connected, as they learn how to connect with the world around them.

Qigong Walking Meditation focuses on heart health. During this meditation, the heart releases negative energy and recharges itself with positive energy, resulting in a sense of calm, joy and vitality.

Your kids will love Qigong Walking Meditation and just the warm up will calm them down when they’re hyperactive or unmanageable. Just be prepared for a lot of laughter and giggling.

Read Is meditation good for your kids?

How to do Qigong Walking Meditation


A step by step guide to qigong walking meditation for kids and grownups

The warm up

  • Start by stretching.
  • Shake your arms and legs and tap yourself all over.
  • Slowly, swing your arms together.
  • Raise your heels when your arms go forward.
  • Bounce down on your heels when your arms swing back.
  • Smile, have fun when you do this.
  • Breathe as usual.
  • Visualize the tension leaving your body and going into the earth.

Do this for 5-10 minutes.

Then start walking.

  • Smile.
  • Breathe deeply through your nose.
  • When you inhale, let your belly rise
  • When you exhale, use your stomach muscles to gently pull it in.
  • Keep your shoulders relaxed, let your arms sway gently.
  • With each step, be aware of your foot touching the earth.
  • When you inhale, imagine energy from the earth entering your body through your feet, to your belly.
  • When you exhale, picture your tension leaving you.
  • Feel the energy in the palms of your hands as it travels to your chest and down to your belly.
  • Smile, and keep walking at a comfortable pace.
  • Feel the loving energy around you from everything you can see and feel.
  • What can you hear?
  • Which sounds are close?
  • Which sounds are far away?
  • How does the air feel to you?
  • How does it smell?

If your mind wanders, gently bring it back to the present moment.

Laughter is the best medicine

  • Arrange yourselves in a circle.
  • Put your hands on your lower tummy and laugh.
  • Yes, a BIG belly laugh.

This is especially easy with kids.

In Qigong, laughter is referred to as the second heart. The pumping action on the diaphragm when you laugh enhances the blood flow in the body.

Laughing is also a wonderful way to let go of pent up steam and impatience from the heart.

Visualize exhaling impatience and tension when you make the HA HA HA sound. You’re welcome to make any other sound that appeals to you.

Emperor Walks, Heart Opens

This one is especially for those of us who work, hunched over a computer or a desk. We need to open that heart, right? Let’s do it!

  • Clasp your hands, fingers linked, behind your back.
  • Stand up straight.
  • Looking forward, walk for a couple of minutes
  • Feel like an Emperor surveying his kingdom.
  • Breathe as usual.
  • Imagine energy flowing from heaven through the top of your head, all the way down your body.
  • Now walk normally, conscious of everything you see/feel/hear/smell.
  • Smile.
  • Take a deep breath.
  • Inhale love and joy into your heart.
  • Rub it gently.
  • Imagine your heart bright red and smiling.
  • Exhale, making a long “hawww” sound.
  • Imagine impatience and tension leaving your heart and disappearing into the earth.

Do this twice.

To finish up, do the following:

  • Stand still.
  • Join your hands as if in prayer.
  • Close your eyes.
  • Smile.
  • Breathe slowly deeply – belly breath.
  • Say thanks to your heart for the work it does, for helping you make wise decisions.
  • Imagine love and patience radiating from your heart to the rest of your body.
  • Conclude by sending a blessing of love to someone.

While the instructions seem longish, they are quite simple, as you can see.

Do try this. With kids, when possible.

Enjoy the peace, joy, and calm.

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Ronel Janse van Vuuren May 1, 2019 at 2:11 pm

I think this might be what Caitlin and I do every morning before breakfast 🙂 She does enjoy a good walk, investigating everything around her and making sure I’m invested in the moment.

Ronel visiting with the A-Z Challenge music and writing:Only One That Fits the Q

Diane September 5, 2019 at 4:28 am

I took a free Qigong class through my health insurance many years ago. It was so relaxing, and I was sad after the 6 weeks when It ended. I try to remember all the stuff they taught us, but it had been so long I forgot a lot of things. This post helped me remember what we learned, plus included some other steps which I can’t wait to use!

Felicia Austin September 5, 2019 at 5:22 am

Wow Vidya! I never knew there were walking meditations and that they had a snake lol. Seems like you grew up right and had a lot of amazing role models. I didn’t have family besides my brothers and sisters which I had to take care of most of the time. When I grew up I told myself I would give my kids a better life. So far I want to believe I have. I am going to incorporate these meditations into our daily routines. Thank you for this

Felicia Austin September 5, 2019 at 5:23 am

That should say they have a name… idk why it put snake haha 😂

Julie September 5, 2019 at 11:30 am

Loved this, I will be sure to put into practice

Leana Lourens September 5, 2019 at 12:16 pm

Hi Vidya. Qigong sounds so relaxing and stimulating. I would love to experience something like this. Usually what I do is stretch from my head to toe to releive unwanted tension in my body. It helps and it makes me feel so much better🙂

Nicole September 5, 2019 at 7:42 pm

I love this! I really enjoy meditation and walking but haven’t had a chance to do much of either lately as I’ve been too busy with work. But I’m definitely going to try it this weekend and go for a walk in the park next to my house.

Lynne Huysamen September 6, 2019 at 1:05 am

Thank you for this Vidya – I love the breathing part of it. It reminds me of my mother! She is always telling me to breathe!

I usually walk every morning on the beach after dropping my kids at school. I love it because it gets me grounded for the day and starts me off on the right foot. I often spend the one way thinking about and planning my day. Then when I get to the end of the beach I sit down and do an IG story video on whatever I thought up in the time it took to get there… I think that using the return trip home would be perfect for this Qiyong meditation.
Lynne Huysamen recently posted…My Miscarriage – I Grieve Alone


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