Thoughts of school or preschool can generate anxious or nervous sensations in both neurodivergent and neurotypical children. As a primary context for navigating relationships and demonstrating competence, kids worry about whether others will accept them and how well they will function. Most can recall times when things didn’t go as well as they had hoped.
Physical activity and body movements can promote stress management by supporting children as they process emotions and practice self-regulation. Studies show that large body movements help kids replace unpleasant sensations with more pleasant ones so they are more ready to manage the day ahead. They also foster greater awareness of the physical self and its connection with other aspects of a child’s being.
Using a big body movement meditation to prepare for the day ahead is one way to acknowledge and ease children’s fears. Try the following meditation, modifying it to fit your child and family.
Say: Let’s try meditating with our whole bodies. I will lead, and you can follow me, like follow the leader.
Invite your child to breathe with you. Say: Let’s breathe in slowly, and feel the air move into our bodies. (pause) Now let’s breathe out slowly, and feel the air move out of our bodies. (pause) Repeat this breathing rhythm 1-2 more times.
Begin shaking your whole body. Say: Sometimes we feel stressed and overwhelmed. Things feel out of control. Continue shaking for 5 seconds.
Then crouch down and curl your body into a tight ball. Say: Sometimes we want to hide. Remain curled up for another 5 seconds.
Jump up and fling your arms and legs out to make an X-shape with your body. Say: But then we decide to take action. Hold the X-shape for 5 seconds.
Take a giant step forward with your right foot and bring your arms and hands together so they are pointing straight ahead (like an arrow). Say: We find the strength to move forward. Take a giant step forward with your left foot while circling your arms by your sides and then bringing them back together straight in front of you.
Then say: We are ready for the day and jump forward so your feet are together and point your arms and hands straight up (like a pencil).
Repeat this movement meditation two or three times in a row to encourage children to assert their agency and bolster their confidence in their ability to self-regulate. Consider making it a part of your family’s morning routine on school days and before other activities that generate anxiety.
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