Kids Mindful Breathing
Ask children to sit comfortably and then close their eyes. Draw their attention to their breathing, telling them to feel the sensation of breath coming into and out of the body.
You can have them put their hands on their stomach to feel the gentle rise and fall with each breath, as this will help them keep focused. Alternatively, you may ask them to repeat the word “in” and “out” as they inhale and exhale, or you may say it for them.
Do this for about five breath cycles (five inhales and exhales). At the end of the five breaths, guide their attention to any thoughts and feelings that may be present (and any possible differences in how they feel now compared with how they felt before the practice).
Ask them to then let those thoughts and feelings go as they return their focus to their breath, then repeat the breathing cycle (as many times as feels appropriate).
Mindfulness Tip of the Day: Reaction Awareness
Find a comfortable place to sit and allow your eyes to close.Take a few moments to relax and feel your body just resting on the seat or the chair.
We are going to imagine a simple scene in your minds eye of you walking down the street, perhaps a familiar street where you live. Take a few moments to find this street in your mind….
Really get in touch with this place, notice as much as you can about your thoughts, your feelings and your body sensations as you walk down this street.
Now imagine someone you know well as a good friend is walking towards you on the opposite side of the street, someone who you are happy to see; try to picture this in your mind and notice just how you are feeling. Become aware of any thoughts you might have and the body sensations that accompany the image. Now, smile and wave over to your friend; but your friend doesn’t wave back and just walks by. Try to picture this and notice the thoughts that go through your mind. Especially notice any feelings or sensations that arise in your body and if anything has shifted in your awareness. Allow yourself some time for these images to fade, bringing your awareness into the present – and gently open your eyes.
Mindfulness Tip of the Day. Mindfulness of emotions. Take 3 deep relaxing breaths and tune in to your feelings, and what it feels like.Name the emotion: What is it? What word best describes what you are feeling? Accept the emotion. It can be helpful to understand how it came about – what it was, the set of circumstances that contributed to you feeling this way. Don’t condone or judge the emotion. Simply let it move through you without resisting it, struggling against it, or encouraging it.Investigate the emotion. How intensely do you feel it? How are you breathing? What are you feeling in your body? Where do you feel it? What’s your posture like when you feel this emotion? Where do you notice muscle tension? What’s your facial expression? What does your face feel like? Is anything changing? (nature, position, intensity) What thoughts or judgements do you notice? Just notice those thoughts. Allow them to come into your mind, and allow them to pass. Any time you find that you’re engaging with the thoughts – judging them or yourself for having them, believing
them, struggling against them, just notice, and bring your attention back to your
breathing, and to the physical sensations of the emotion.
Explore and enjoy
Mindfulness Tip of the Day : The knee hug. Begin in a relaxed and comfortable position lying on your bed or yoga mat. Support your neck with a pillow.
Bend your legs and bring them into your chest. Hold them but avoid pulling them. Keep your spine long pressing each vertebra onto the floor. Avoid hunching your shoulders up. If you struggle to hold your legs, hold them behind your knees. Pay attention to the breathing and hold for as long as you wish. When you are ready to finish, gently return your legs to the floor one at a time and relax on the bed or floor. Explore and enjoy #mindfulness #yoga #positioning #spine #knee #shoulder #hugs
Mindfulness tip of the day. The mindful shower. Bring a sense of focus and curiosity in the shower today.Notice the sounds of the water as it sprays out of the nozzle, as it hits your body, and as it gurgles down the drain. Notice the temperature of the water, and the feel of it in your hair, and on your shoulders, and running down your legs. Notice the smell of the soap and shampoo, and the feel of them against your skin. Notice the sight of the water droplets on the walls or shower curtain, the water dripping down your body and the steam rising upward. Notice the movements of your arms as you wash or scrub or shampoo. When thoughts arise, acknowledge them, and let them come and go like passing cars. Again and again, you’ll get caught up in your thoughts. As soon as you realize this has happened, gently
acknowledge it, note what the thought was that distracted you, and bring your attention back to the shower. Explore and enjoy
#mindfulness #skin #steam #enjoyment #braintraining #wellness