Two Simple Ways to Help Kids Relax
Teaching children stress-busting techniques such as meditation at an early age can benefit the mind and body for years to come. A recent study linked a daytime meditation program with a positive effect on systolic and diastolic blood pressure, as well as heart rate, in healthy children.
When anxious, both children and adults breathe more rapidly and less deeply. Simple breathing exercises, the most basic form of meditation, can help children quiet their minds into a relaxing state. Once relaxed, a child can more easily manage emotions and refocus thoughts.
Begin by having your child sit quietly with eyes closed, breathing in through the nose and out through the mouth deeply and slowly. Your child should concentrate only on breathing, feeling the chest and stomach inflate and deflate, holding each breath for 5 seconds. After several minutes of deep breathing, your child will feel calmer and more able to concentrate.
For another quick relaxation technique, teach your child this simple tension tamer. Beginning at the feet, have your child clench the muscles in the toes for a count of 10, and then relax. Encourage him or her to feel the tension drain away from the toes. While moving slowly and breathing deeply, have your child tighten and release the muscles in the legs, stomach, back, hands, arms, neck, and face.
To learn more about the different types of meditation, check your local library for DVDs or books on the subject, or try doing some of our online videos:
- Yoga Starter
- Chi-Gong Meditation: An Introduction
- Stretch It Out
