Children of all ages are days away from returning to school and many of them will be carrying more than just new backpacks. Swirling emotions surrounding teachers, homework, classroom assignments, friendships and even locker combinations- are weighing down on what I call the "emotional back pack". To make things heavier, parents attempt to "share the load" by carrying their child's bag as well as their own - yes, parents have their own backpacks filled with good intentioned yet un-serving thoughts. Such as, "What if my child's teacher puts a halt on her creative thinking? What if my child is bullied? What if my child's teacher doesn't understand my son's special needs? What if my child __________? Do you see where this list is going? If you said, "Nowhere." - you are incorrect but not to worry, I am not passing out grades today.
In reality, negative thoughts about school are unproven ideas about the future (aka fear) that have the power to attack one's immune system, sleeping patterns, appetite, the ability to learn and even relationships with others. That's right, negatively charged thoughts send out a "not so good vibe" to those we love. Okay, enough with the not so positive back to school progress report. You get the lesson, right?
So how do we lighten our backpacks? The answer is yoga and meditation (I'm guessing you're not too surprised). As scientific research reveals, when you turn inward, your breathing slows, blood pressure decreases, and stress hormone levels fall. More important, through daily practice, you and your child have the power to quiet your minds and identify your emotional backpacks as thoughts - not reality (instant freedom, right?).
As a gift, I am sharing my favorite and most frequently used guided meditation for you to begin with your family (my yoga students love this one!) see below this post for the guided meditation.
To lighten your backpacks further, please take a look at our fall offerings and remember - freedom is just a breath away.
Wishing you a peaceful start to your school year!
Namaste,
Elizabeth
Family Guided Meditation
By: Elizabeth Goranson
- Create a space in your home where meditation will take place (a corner in your favorite room, a cozy closet or even under a table – yes, I have seen this work!). I encourage you to turn the space into place of calm by adding a pillow, a special object such as a seashell from a special trip or a flame-free glowing candle.
- Figure out the best time of the day to practice meditation (3-10 minutes). For some it is first thing in the morning and for others it is after school, before homework or right before bed. Whatever works, build it into your family routine just like brushing teeth – a healthy mind can get a good cleaning everyday too, right?
- Establish a comfortable meditation posture. Maybe you sit in criss-cross yoga sauce pose side by side or perhaps a little one sits on your lap to share the rhythm of your breathing and heart rate.
- A visual timer in the beginning may be helpful for young children and may prevent them from asking, “How much longer do we have to be calm?”
- Begin the meditation by guiding your child with the following directions. Be sure to perform the meditation yourself. Children learn best by watching their caregivers. I included modifications for individuals needing alternative directions.
- Close your eyes (or keep them open and place your gaze on a candle or other object.
- Notice the noises around you. To modify label the noises you hear nearby and in the distance. (4 seconds)
- Notice your heartbeat. To modify, place your child’s hand on his heart. (4 seconds)
- Notice your breath. (4 seconds) To modify, make your breathing audible for your child to hear.
- Begin inviting your child to squeeze and relax each part of his body beginning with his feet and working up towards the crown of his head. Modify this by physically squeezing and relaxing your child’s body as you call out parts: squeeze your feet/relax your feet, squeeze your legs/relax your legs, squeeze your stomach/relax your stomach ect.). I love this body scan because it gives your family members an understanding of the word “relax”.
- End meditation here or continue with color breathing . . .
- Think of a color that is ________ (relaxing, strong, brave, confident). Modify this by suggesting a color.
- Breathe the color into your stomach; breathe out the color into the room (or share your color with a family member). Modify by placing your hand on child’s stomach and feel it rise and fall or invite your child to feel your stomach rise and fall with your breathe.
- Continue color breathing for 5-10 breaths.
- For older children (5 and up) dedicate the time spent meditating to someone in your family.
- Open your eyes and enjoy a peaceful hug. Small children enjoy guessing each other’s color.
