Kids Meditation Using the Monkey Mind

Celebrating National Monkey Day!

If you’ve ever tried meditating, especially as a beginner, you probably know what it feels like as your mind seems to bounce everywhere.

It’s a similar challenge for children trying to meditate who struggle to keep their focus.

Using the idea of a monkey jumping from tree to tree—restless, distracted, and hard to control helps them understand what is happening and that this is normal – and it’s called the ‘monkey mind’.  

But there’s more to it than just calming the mind—our bodies and voices play a huge role in releasing built-up energy, especially in kids. And that’s where using sound when teaching kids meditation comes in. By deliberately, mindfully making noise, we can free up stuck energy, especially around the throat chakra, which is often where kids (and adults!) hold back feelings they can struggle to articulate.

As the pressure and stress build up during the festive period, it’s the perfect time to let go and bring everyone into balance.  Explore these monkey-inspired suggestions using movement, breath, and sound to help everyone balance those busy minds.

The Monkey Mind & Why It’s So Hard to Sit Still

When we first sit down to meditate, it’s easy to get frustrated with our minds.  Thoughts jump around, distractions pop up, and we start to wonder if we’re doing it “wrong.” It’s like trying to tame a monkey who is used to ‘jumping from branch to branch’.

This is what’s known as the monkey mind. It’s the restless, noisy part of our minds that keeps consistently processing, but in meditation, it can feel (initially) very distracting.  But it is totally natural.

What’s interesting is that when kids (or anyone) have a hard time expressing feelings, those emotions can get stuck in the body.  The throat chakra, the energy center that’s all about communication and self-expression, becomes the placeholder for feelings. If kids feel shy, frustrated, or even just excited but unsure how to express it, their energy can get stuck in this area, making it harder for them to calm down or share how they feel. This is where using mindful sounds can help.

Monkey Mind Meets the Power of Sound

It may feel counterintuitive to the idea of meditation (usually viewed as a silent practice) to encourage children to make noise.

But it can actually help release all that pent-up energy and bring some calm to the monkey mind. And it helps kids, especially when they’re struggling to express themselves.

Here are some playful ways to use sound and movement to help everyone release energy and bring balance to the mind, body, and throat chakra.

1. Monkey Roars (Throat Chakra Release)
Start by sitting comfortably and inviting children to close their eyes. Take a few deep breaths, imagining the monkey mind settling down. Now, guide them to let out a loud “RAWR!” like a playful monkey! (You might have to demonstrate to help them know what to do).  It can be in a low, deep voice or a high, silly one—totally up to you and your kids!)

Repeat this a few times, really letting the sound come from the belly. Feel the vibration in the throat and chest as everyone roars. Let voices get louder and freer with each sound.

After every 3 or 4 sounds, it’s important to guide kids to notice the opposite – silence.  Maybe their hearts are beating faster, ears buzzing?  Where has their mind gone (is the monkey still swinging from branch to branch, or has it settled in a tree for the moment?)

2. Monkey Swinging (Movement + Breath + Sound)
Make sure there’s enough room for everyone to stretch out. Stand tall and guide your kids to imagine they are a monkey swinging on a branch. As they breathe in, stretch their arms wide like you’re reaching for a branch. As they breathe out, they make a loud “whoo-hoo!” sound, swaying side to side.

3. Jungle Drum Chant (Sound Vibration for Focus)
Find a rhythm to tap on the knees, feet, or even use a drum or any object to create a beat. Start with a slow, steady rhythm—something that mimics the jungle’s calming sounds. As you tap, chant a simple phrase like “I am calm” or “I am strong” to the beat. Invite your kids to tap or beat along.  Speed it up, then slow it down – after 60s, stop, and everyone has to notice what it’s like when there is no beat/sound.

4. Monkey Mind Meditation with Sound
Sit quietly and imagine the thoughts are like monkeys jumping from tree to tree.  Take your kids attention to their breath, and guide them to let out a soft “oo-oo” sound, like a monkey calling to a friend. Repeat this so they can notice their breath, rather than thoughts  – encourage them to make the sound as long as possible (this activates the rest and digest within the nervous system to calm things down).

All of these suggestions are about a combination of movement, breath, and sound helps release excess energy and brings attention to the body. It also helps children practice expressing their emotions with sound rather than bottling them up.

There may likely be giggles and laughter as you try to teach kids how to practice these mindful moments – don’t despair!  This is normal and often can be a release of stress/pent-up emotion in a different way.  It’s still an opportunity for a mindful moment, noticing breath/body and sound as they giggle.

Fun Monkey Facts to Celebrate National Monkey Day
While you are teaching kids meditation to calm the monkey mind, use these fun facts to teach them about monkeys:

  • Monkeys are found all over the world! There are over 260 species, and they live in Africa, Asia, and South America. From tiny pygmy marmosets to massive mandrills, monkeys come in all shapes and sizes.
  • Old World vs. New World: Monkeys are split into two main groups—Old World monkeys, found in Africa and Asia, and New World monkeys, found in South America.
  • Monkey Zodiac: Monkeys are part of the Chinese Zodiac. Every 12 years, a different type of monkey takes the spotlight. In 2028, it will be the Earth Monkey.

 

Remember: the more you practice, the easier it becomes to calm that monkey mind and find peace, one playful, mindful sound at a time.

Curious to know more?

If you are interested in finding out more about teaching your children and teens mindful skills:

 

(Image by Syaibatul Hamdi from Pixabay)

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