Children (and adults) sometimes struggle to manage their emotions when stressful events occur. They feel anxious and out of control, which creates even more stress. The result can be a downward spiral into an emotional meltdown that leaves children and those who care for them exhausted, defeated, depressed, and/or embarrassed by the experience.
One resource for stress suggested by both mental health professionals and spiritual traditions is breath work. Breathing practices help kids pay attention to what they are thinking and feeling. Yet finding a breathing practice that works well for them in various circumstances takes experimentation. One type of breath work may become their ‘go to’ practice or they may need different kinds of approaches for different situations.
This breath meditation offers children an opportunity to explore several breathing practices so they can decide what works for them. Listen to the podcast together and then reflect on your experiences afterward.
Transcript
Find a comfortable place to sit and close your eyes. (pause)
Place your hands on your belly and breathe in slowly (pause)
and then let your breath out (pause).
Breathe in (pause) and breathe out (pause).
Once more, breathe in (pause) and breathe out (pause).
Now hold a pointer finger in front of your mouth like a bubble wand. (pause)
Breathe in slowly (pause) and then pretend to blow bubbles as you breathe out (pause).
Breathe in (pause) and then slowly blow your breath out (pause).
Breathe in (pause) and blow slowly out (pause).
Now place your hands on your hips.
Tuck your thumbs into your back and wrap your fingers around your front. (pause)
Breathe in slowly (pause) and then let your breath out (pause).
Breathe in (pause) and breathe out (pause).
Once more, breathe in (pause) and breathe out (pause).
Now place your hands in your lap. (pause)
Breathe in slowly (pause) and then make a hissing sound as you breathe out (pause).
Breathe in (pause) and then let your breath hiss out (pause).
Breathe in (pause) and hissing breath out (pause).
Continue to breathe slowly in and out until you are ready to open your eyes.
Comments