How to meditate with a leaf

This simple exercise will help you to instil calm as well as practice compassion and a non-judgmental attitude, and cultivate an appreciation of nature. You can enjoy this yourself or read it out in front of a group of children.

  1. Sit comfortably
  2. Take a long slow breath
  3. Pick up the leaf and look at the front of it. Is it shiny? Is it flat? What colour is it? Notice without judging, not liking or disliking.
  4. Now feel the surface. What does it feel like? Is it smooth? Is it rough? Notice the feeling without judging it.
  5. Turn the leaf upside down and look at the underside of the leaf. What do you notice? Take a moment to study the veins, without liking or disliking what you see.
  6. Now feel the underside of the leaf, notice how it feels without judging the sensation.
  7. And finally, take another long slow breath.


Print out this meditation so that you can sit in front of your children rather than at your computer or tablet, giving them your full attention without the risk of notifications popping up.

If you’re a teacher, you can try this at registration, at the start of a class, at the end of lunch or the last thing at the end of the day.

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