The combination of breathing, movement, and mindfulness is a powerful way to help your child de-stress. Aerial yoga like all forms of movement moves emotions. The mind, movement, and breath are all connected to the relaxation response. Children can reduce their anxiety through aerial yoga poses, breathing, and focus of the mind.
Here is some of the recognized benefits that aerial yoga at Mindful Child can provide for your child’s mental health. Aerial Yoga:
Activates the quieting reflexes of the brain and nervous system. At the end of every mindful child aerial yoga class, children lay in fish pose. Fish pose provides sensory input in the form of tactile (touch), proprioception (deep pressure), and vestibular (movement), which, in turn, reduces stress and tension.
Encourages deep breathing. Using language that resonates with kids, incorporating the senses, and making breathing part of a story or obstacle course motivates kids to breathe deeply.
Enhances the relaxation response through movement and poses. Going upside down, when supported through the aerial yoga hammock, is calming to the central nervous system.
Introduces children to mindfulness. Simple mindfulness activities, in the aerial yoga hammock, provide children with tools to assist them in counteracting stress and anxiety in their daily lives.
Builds adaptive skills such as self-esteem and confidence. Aerial yoga requires strength and lots of practice to climb to poses. When children see their effort pay off by being able to climb up the hammock – it teaches them that with persistence and effort they can achieve any goal!
If you want to learn more ways aerial yoga can decrease anxiety and enhance your child’s well-being sign up for a free trial class at Mindful Child Aerial Yoga.
Books are a great way to teach children yoga and mindfulness. Children love Curious George because he is always on the move and getting into mischief. Read a short story such as Curious George by H.A. Rey and infuse it with yoga, breath work, and mindfulness. At the end of the story give your child a “pop quiz” on the content. Have them show you the yoga poses, breath work, and mindfulness activities they remember, as they explain what happened in the story.
Curious George Yoga enhances creativity, focus, and attention. It builds working memory and concentration, development of logic, and mindfulness. Reading Curious and doing the above poses promotes yoga pose practice and review.
What to Say.
We are going to read a story about Curious George. Curious George is always very curious and sometimes it is hard for him to stay out of trouble. As we read the story we will engage in mindfulness and movement activities. Sit up tall in Easy Seated Pose. Ready? Let’s begin.
After children have reenacted the story have them take it a step further by asking them what they think happened after the story. Have your child show you what happened next with movement, breath, and mindfulness.
Nature Walk is taking a walk with your child; however, he pretends he is walking in the wilderness. While on the walk your child will notice all the wildlife on the walk. The goal is to notice as many details about the birds, insects and other animals as they can. Giving your child a magnifying glass or binoculars really allows them to see bugs and birds up close and notice details they may have missed in the past.
What are the Benefits?
Nature Walk builds visual memory and visual observation skills. It helps children focus their attention and concentrate.Wildlife walk promotes mindful awareness and mindful movement.
What to Say.
Let’s go on a wildlife walk! As we walk through the wilderness we want to remain quiet and mindful. We will walk slowly so we don’t miss anything.
Turn your senses on high and notice all the birds, bugs and wildlife that you can. Remember we are always kind to our environment. Just notice the wildlife, don’t interact with it.
Use your magnifying glass or binoculars to watch the wildlife in silence and notice what it sounds like, how it moves, and what colors you see.
Afterward we will draw what we’ve observed so really pay attention and watch all the insects, animals, and birds that you find. Reflect on the Wildlife Walk by asking, “Was it hard to focus on just one thing? Which details were easier to remember? Did you notice something that you haven’t noticed before? What helped you keep your focus?”
For older children, search for objects in nature to explore as well. Have them notice what it looks like, smells like, how it feels, and if it makes a sound. Ask them to remember as many details as possible. When you return from the walk ask your child to write down all the details they remember and reflect on the experience. Discuss ways mindful seeing connects to real life. You may ask, “How does mindful seeing help someone who has seen an accident? How does being mindful help you at school? What are jobs that require mindful seeing and memory skills?”
Spaghetti Body is a relaxation technique known as Progressive Muscle Relaxation . Progressive muscle relaxation involves tensing and relaxing muscle groups. In this activity, kids tense and relax muscles while pretending to be uncooked and cooked spaghetti.
What are the benefits?
Spaghetti Body teaches children how to relax their muscles when they are tight. Research shows progressive muscle relaxation can reduce anxiety and stress. Additionally, Spaghetti Body helps improve attention, mindful awareness, concentration, and self-concept.
How to practice Spaghetti Body at home:
Make you body straight and tight like a piece of uncooked spaghetti. Glue everything together and squeeze.
Breathe slowly in and out through your nose. Your belly should rise as you breathe in and fall as you breathe out.
Notice how you feel. This is what happens to your body when you are mad or nervous.
Imagine that your uncooked spaghetti noodle is being placed in a pan of hot water. The noodle is wet and it begins so soften.
Breathe in as you curl your toes in and scrunch your feet. Hold for one, two, three. Breathe out as you start to wiggle your toes and let your feet begin to soften just like a wet, warm, noodle. Wet noodles are relaxed and wiggly – not tight and stiff.
As you breath in tighten your legs. One, two, three. As you breathe out start to wiggle your legs and let them relax.
Take a deep breath in and make your hands into tight fists and your arms straight and tight. Hold for one, two, three, now let all the air out as you relax your fingers and arms into a wet wiggly noodle.
Take a deep breath in as you bring your shoulders up by your ears. Scrunch your shoulders. One, two, three. Breathe out as you let your shoulders begin to soften and relax down your back.
Close your eyes and scrunch up your entire face. Breathe in. One, two three, release your breath and let your face relax.
I like to squeeze a fresh lemon on cooked spaghetti noodles. If you would like lemon squeezed on your noodle raise your hand I will put a cotton ball with lemon essential oil in it.
Ta-da – you are a cooked spaghetti noodle! Scan your noodle to make sure all the tightness is gone. Let your body feel relaxed and calm. Breathe in and out through your nose slowly. Notice how you feel.
This mindfulness activity requires visualization and a good imagination. Have your child imagine they are bird in flight. As he is flying over the earth, ask your child to look down on all the things he is grateful for. Next, have your child draw a picture of the bird flying over all the wonderful things he has to grateful for in his life.
What are the benefits?
Visualization coupled with gratitude is a powerful combination to shift a negative mood to a positive mood. Take flight is relaxing, enhances well-being, and encourages mindful reflection.
What to Say.
Lay down in a comfortable position such as Corpse or Mummy Pose. Close your eyes. Let’s take a couple Elevator Breaths. Imagine you’re a bird. Think of what your bird looks like. In your mind, form a picture of your bird. Is he a small bird or a majestic eagle? What color is your bird? Now imagine that your bird has taken flight and is flying over the earth. Your bird looks down and sees all the things you are thankful for. Breathe in and out through your nose. What does your bird see? Picture the things that you are grateful for as your bird fly’s high overhead. Remember to keep breathing in and out through your nose, as you picture your bird flying. Slowly open your eyes and come to an Easy Seated position. We are going to draw a picture that shows what your bird saw when he was flying. You can even add your bird flying over ahead. Ready? Let’s draw!
Fish Pose is a graceful, but powerful back bend. The gentle bend of the chest mimics the rounded back of a fish. Fish Pose can give relief to symptoms of asthma and bronchitis. Young children or children with special needs may find fish pose challenging to get into, but it can be easily modified by having them lay on a small child bolster, rolled up mat, or blanket to provide the same benefits.
What are the benefits?
The opening of the chest, opens the heart releasing feelings of positivity and well-being. Fish pose reduces chest disorders and promotes a healthy heart. This pose can stimulate the thyroid, which increases metabolism.
What to Say.
We are going to be a fish! Lay on your back. Bring your knees into your heart center. Straighten your legs and glue them together. Slide your hands under your tail. Bring them close together with palms facing down. As you breathe in, push your elbows down. Point toes. Come onto the crown of your head. You are a fish! Take five deep breaths. Slowly release to the floor. Hug your hands around the knees or under the knees, bring them into the heart center. Rock and roll a few times side to side. Ah…feels good!
Balancing poses help children focus, be mindful, and feel grounded.
What is Finding Balance?
Finding Balance is a flow between balancing poses. Before children engage in Finding Balance they need to be familiar with balancing poses such as tree and airplane pose. Balancing poses are an integral part of children’s yoga and are great for building focus in children. As children move through this balancing flow they experience a calm awareness in which attention and concentration are enhanced.
What are the Benefits?
Balance poses increase focus, strength, and help children feel grounded. Balancing poses require children to be fully present or they fall over, which makes them great for present moment awareness.
What to Say.
Let’s stand together in Mountain Pose. Take three deep balloon breaths. Now shift your weight into your right foot and come into Tree Pose. Take three deep breaths as a tree. Now, let’s gently kick our leg back into Airplane Pose. Try not to let your foot touch the ground as you move to Airplane Pose. Take three deep breaths. Let’s see if we can move back to Tree Pose without falling or touching the ground. Great! You did it! What amazing focus. Let’s do the same flow, but on the other foot. Ready?…
Positive affirmations help children to think positively and believe in themselves.
Affirmation coloring book or coloring page
Colors, colored pencils or markers
What is Positive Affirmation Coloring?
Positive Affirmation Coloring is a simply buying or downloading an affirmation coloring book and coloring with your child. These can be purchased inexpensively online at Etsy or at local bookstores. Coloring can have therapeutic benefits and be a fantastic mindful activity for children. When coloring is combined with the mood-changing powers of positive affirmations it doubles the calming effects.
What are the benefits of affirmation coloring?
Coloring books with positive affirmations are uplifting and can shift your child’s perspective, creating a positive mindset. Coloring coupled with ambient relaxing music can help your child de-stress and relax.
What do I say?
Let’s sit up tall and practice mindful listening before we begin. While we listen to the relaxing music we are going to color an affirmation page. Affirmations are short positive phrases that focus on what you want out of life. I’m going to pass around the coloring book and I want you to pick an affirmation that means something to you. Tear out that page. As you color, breathe in and out through your nose. Think about the words printed on the page. Say the words in your head as you color. Notice how you feel.
If you are wanting more ways to include positive affirmations in your child’s day or even a children’s yoga class, buy my book, Mindfulness for Children, it is full of simple activities to enhance positivity and mindfulness in children.
Mindful Yoga Memory puts a mindfulness spin on a classic card game. Mindful Memory is simply the original memory card game, but with yoga poses, breath work, and mindfulness. Yoga Memory card games can be purchased online or you can easily create your own. To create your own simply buy colored index cards and write, draw, or paste a picture of mindful movement and breathing exercises on one side. Make sure you create two of each card. Place the cards face down in rows. Have each player turn over two cards, looking for two that match. When the match is found, the group should perform that pose or activity. The player gets to keep the match and the player with the most matches wins.
What are the Benefits?
Mindful Yoga Memory helps children develop breath and body awareness while boosting matching, taking turns, social, and memory skills. It also improves flexibility, coordination, executive function, and focus. Mindful memory is a fun way to review mindfulness concepts and poses.
What do I Say?
We are going to play Mindful Yoga Memory! I’m going to mix up the cards and lay them face down in four rows. When it is your turn, flip over any two cards. If the two cards match, keep them and we will do the activity on them. If they don’t match, turn them back over. Try to remember what was on each card and where it was. Also, remember during other people’s turns. Really be mindful and focus your attention on the cards. OK, we found all the matches! Lets count our matches. The player with the most matches wins.
Mindful sound meditations improve mindfulness, listening skills, and attention.
It can be difficult to find quiet time in a child’s day. The following exercise will remind you to help children appreciate silencing themselves for a bit to better hear other sounds around them.
What Is Om Gnome?
Om Gnome is a mindful listening meditation. In this exercise, children will pay close attention to the experience of listening. Play ambient music that includes nature sounds. Children sit quietly like an Om Gnome and try to detect all the nature sounds in their enchanted garden. After some practice, children may find Om Gnome useful to help settle their minds before homework or any activity that requires sustained concentration.
What Are The Benefits Of Om Gnome?
Om Gnome builds listening skills, attention, and focus. It promotes mindful awareness and self-awareness.
What to Say.
Sit up tall in Easy Seated Pose. Place your hands on your knees and make the Focus Mudra also known as Gyan Mudra. Close your eyes. Begin to breathe slow calming breaths in and out through your nose. Imagine that you are an Om Gnome sitting in a tranquil spot in your enchanted garden. Listen to the sounds in the garden. If you listen closely and mindfully you will be able to hear all the magical nature sounds. Slowly open your eyes. What did you hear?