Mindful Movement for Stress Reduction
We hear a lot about mindfulness nowadays and it has become a hot topic for many books and programs for children. What does “mindfulness” mean and how can it impact the daily lives of our children positively?
Mindfulness is about being fully in the present moment, attuned to sensations occurring in real time. To be “in the moment” frees the mind from worries about the past and future. It allows calm breathing space to be a human “being” instead of a human “doing.” This practice has evolved over several decades and I am pleased to see the wonderful ways in which it is helping children manage daily stress. As a pediatric occupational therapist, I saw that children of all ages struggle with feeling pressure and stress, and it can be immobilizing for them. In my private practice, I taught breathing exercises and mindful movement exercises to lower stress levels and increase receptivity to learning. Starting sessions with short routines that involve mindful movement and deep breathing are wonderful strategies to incorporate into your child’s daily routines. Taking 5 minutes to pause before starting on a project is beneficial and can make for better productivity.
Here is a quick mindfulness activity to try upon waking to start your daily routine:
1) Exhale fully - after you think you have exhaled an entire breath, try exhaling even more. This makes it easier to breathe in fully, upon your next breath in, filling your abdomen with air rich with oxygen.
2) Hold gently for a few seconds (not to the point of discomfort).
3) Exhale fully once again.
4) Pause for a few seconds before breathing in again.
5) Resume normal breathing.
6) Listen and try to identify the loudest sound happening at that very moment.
7) Repeat the above steps 1-6, and listen to identify the softest sound happening at that moment.
8) Notice without judgment how you are feeling and check in with your mood. Is it what you want it to be?
9) Say one of your favorite positive affirmations.
