Postpone Worrying time: It is true that you cannot make instant changes and be different in just a blink of an eye. This tip will help you gradually stop worrying without totally removing right away something that you have been accustomed to doing. Postponing worry time means knowing when to set it aside and focus on your goals for the day. Set aside 20 or 30 minutes of your day to think about all your worries. After those 20 or 30 minutes, do not think of them anymore and go on with living the day. Through time, worrying will dissipate.
Do the boring technique: All you have to do is to repeat the same worried thought for 10 times a day. Eventually, you will find the same thought so boring that you could hardly stay awake at night. This is a fun activity because it makes you realize how powerful the mind is and how much you can actually control your thoughts.
Challenge anxious thoughts: For being too worrisome, you are more prone to thinking and feeling that things are worse than they seem or that the world is a much more dangerous place than it already is. The technique in order to lessen this is to challenge your thoughts. Treat them as hypotheses. Ask if there is enough evidence to prove them. Ponder upon the extent of their truth. Assess the probability of these thoughts actually happening in real life. Think of other positive ways to approach a thought.
Assess your thoughts: This just means that you need to identify the problem or what causes you the anxiety. Ask yourself if having these thoughts could lead to productivity or will just make you inefficient. Then, determine whether or not your worrisome thoughts and problems, if valid, are solvable. If they are, implement the solution so that you will see actual results.
Be mindful: Accept that there are things that you cannot change. Worrying about them will also not do you any good. Sometimes, you might think that worrying about a certain thing will help you predict the outcome and control it. However, it never works. There are a lot of things in this world that you cannot control. Learn to let go and let things take their natural course. Practice mindfulness. Whenever you are about to worry on something, snap back into the present and focus on what’s happening now.
Stop guessing what is on a person’s mind: If you’re a chronic worrier, you often try to guess what your friends, family, partners think of you. You tend to predict that these people’s thoughts about you are negative. You think that when something happens in a relationship, it’s because of you. Guess what, not everything is about you. You have to stop assuming that it’s the way you dress, the manner in which you speak, or your possessive character.
Work out: Researchers claim that exercising induces endorphins or happy hormones. You tend to become happier and more active when you have sufficient supply of endorphins in your body. The more you engage in physical activity, the lesser time you will have to think of worrisome thoughts.
Talk to someone you trust: As much as it is highly discouraged to always ask for affirmation from other people, talking to someone you really trust will let your worries out into the light. After this, you will feel much better. You will also be able to see things from a different perspective.
Spend less time online: All the things you read and see on your social media accounts do not contribute to a healthy mind. If at all, it actually affects you mentally in not so good ways. Sometimes, you might feel more worried when you do not have your phone with you or when you cannot scroll your Facebook feed. It has been suggested that people need to take more control of technology use than allow technology to control people.
Keep yourself busy: Beat the anxious thoughts. Divert your attention. Do something more productive instead. Before you know it, you’re off to bed and all you have to do is close your eyes in order to fall asleep. This is one of the ways to stay efficient and useful despite being a chronic worrier.
Meditate: Meditation is the best way to find your center. It is also the best way to practice mindfulness. Do this once a day and you will notice a massive difference in the way you approach and deal with things. Surely, meditation will help lower your anxiety levels.
Make a list of your worries and analyze the list. This is an activity that will help you determine which items on the list are actually valid. It will help you understand why the other items seem do not seem to deserve the time you spent worrying over it. Determine which worries are productive and unproductive. The productive ones are the ones you can give solution to at this point. The unproductive ones do not deserve a place in your mind.
Make yourself uncomfortable: Worriers have the tendency to avoid situations that require them to get out of their comfort zone. The technique is to engage yourself in as many uncomfortable situations as possible and allow yourself to grow. The more uncomfortable tasks you do, the more things you will accomplish and the more will you feel that you are doing something great. Moreover, the more you face the things that make you feel uncomfortable, the less you rely on worry as a coping mechanism.
It’s not as bad as you think it will be: Worriers tend to exaggerate their thoughts. There will always be hanging “what ifs”. The way to avoid this is to focus on the present. Enjoy the moment that is right in front of you, and stop thinking too much about what’s going to happen tomorrow, next week, or next month.
Deep breathing: This activity is usually done during meditation and in yoga. It has been proven to lower anxiety and is known as a calming technique.
Under 5 years old
- Endless Alphabet Apps
If your kid fancies learning on-the-go Apps, like the multitasking superhero he is, then this app is perfect to keep him from screaming “REDRUUUM!” in the middle of a 3-hour flight to New Jersey and accidentally flooding the plane in pools of blood, drowning you, your kid, and everyone else on board, so much for snakes on a plane being a total WTF movie, right? But rest assured, land strider, this app will be your much needed flight insurance throughout the entirety of your journey.
With a series of endless challenges to help your kid recognise letters and spell words with up to 70+ of adorable, and child-friendly animations to make learning easier and more enjoyable.
- Caspar Babypants Music Time!
This is a fun and interactive music app for your little tykes. With this, they will be able to explore different musical instruments. It comes with 16 music tracks. Moreover, you can always add more songs or tracks to your personal library. Your baby will surely move his tiny head to the beat of the music.
- Mini Road Trip
Your kids will be able to meet Jinja the cat. In Mini Road, they will help Jinja the cat pick a destination, decide which clothes to bring, and choose which car to drive. They have many options to choose from. They can select a pickle car! This app is great for toddlers due to its easy controls. The best part of this app is that it is an open-ended game which means that the fun never stops.
- Zen Studio
Zen Studio is a finger-painting app with the purpose of helping kids relax and focus through geometric-based creation. They can follow different tutorials on how to draw beautiful designs. This app will even teach them how to create new drawings from scratch. Furthermore, it comes with a generative music that accompanies their every swipe. Unlock the Picasso in your child with this amazing app.
- Labo Brick Car
The Labo Brick Car is a fun building app. With this, your kids will be able to build all sorts of vehicles and to take them for a test drive. This app offers many templates, driving courses and car parts. Hence, your kids will enjoy this app for hours.
- Duckie Deck Giggle Glass.
The Duckie Deck Giggle Class app is aimed at young explorers. With its many silly filters available, your little kids will spend hours taking pictures. More than that, they can also observe the world around them with this app.
- Dr. Panda Mailman
Who doesn’t love pandas? Dr. Panda Mailman is an exciting and fun app which allows your kids to help Dr. Panda deliver handwritten postcards and packages to his animal friends. The app focuses on exploration.
For those between 5 to 10 years old
- Curious Playground
This app will surely be the ember to spark the curious flame within your children. Covering everything from memory quizzes, math puzzles, to geography problems in the West Philippine Sea. Haha! Kidding! But indeed, we offer geography problems. Well, non-fictional ones at the very least. Wouldn’t want your child to beat you senseless in an argument about international politics, right?
This app also includes playable pre-made games, wherein they will be encouraged to come up with their own variations of games like turning a photo of your most recent selfie into scrambled eggs, or into a puzzle, whichever you prefer.
- Monster Math
Have you ever aspired to be one of the villains in those overrated movies you like to binge watch on Netflix? Well, my evil overlord friend, this app is just for you, “collect” candies and defeat a string of clockwork monsters in this awesome animated game. See if you are truly worthy of being one with the darkness within your soul.
- Slice Fractions
If you love food and you’re terrible at sharing, and you want to make amends to everyone who has ever asked you for food, burdening you with guilt for crushing their souls with a plate full of rejection. Then I have just the remedy for you!
With fun and interactive challenges, from melting ice blocks to releasing just the right amounts of lava, to helping hairy mammoths get by, this game will surely make you forget that you ever had a conscience at all! Haha! You gotta love this article’s surprise sense of humour, right? Well, learning whilst enjoying, what better way to learn maths, eh?
- Buddha for Kids
This beautifully crafted book explains all about Buddha from a historical point of view. Whose historical point of view, you ask? Well, how should I know? He’s called Buddha, not Buddwho.
A joke, not an entirely funny one, for a devout man it would seem.
With a collection of character cards and mini games to complete, it’s a truly interactive experience. The publisher has similar apps on a whole host of famous people, including Abraham Lincoln, Nelson Mandela, and Joan of Arc.
- Word Magic
This cool app offers a way for kids to improve their proficiency in English while having fun. It puts a twist on the classic world game by giving players an easy-to-understand description after they successfully find a word.
- King of Karts
King of Karts has everything that your kids want in a game. It offers challenging course designs, easy controls, and great graphics. Let your kids race their hearts out with this app.
Above 10 years old
- Barefoot Books World Atlas
Imagine the power to traverse thousands of miles with one simple swipe of a finger, imagine holding that limitless power in the palm of your hand. Well, dream no more, my friend. The power you seek is only a tap of a finger away. Explore wonderful sights and sounds with this user-friendly globe. Just choose a spot and zoom in for pictures, animations, 3D models, and a narrated passage of information about your selected country and culture, a truly spectacular god’s eye device to give you the ability of clairvoyance.
This app provides over a hundred of Sudoku-like puzzles to build logical thinking and problem-solving skills. It had three difficulty levels to choose from. This app is fun and interactive at the same time.
Allow your kids to guide small, blue creatures to their new home. With this app, they must use logic, gather clues, and improve their problem solving skills to successfully lead the creatures to their new home.
- Niko and the Sword of Light
This is an animated graphic novel about a young boy’s fight against the evil forces. It involves a lot of action which your kids will surely love.
- Sleep Furiously
Sleep Furiously allows you to connect tumbled words to form grammatically correct sentences. Don’t be fooled by its simplicity since it actually demands acute grammar sense!
6. Monument Valley
This is a unique puzzle game. Your kid manipulates impossible architectures to guide a silent character across surreal landscapes. Grown-ups can enjoy this game as well!
This app is a fun little game that challenges your brain. Your kids will spend a lot of time trying to figure out the challenges.
You are the bows from which your children as living arrows are sent forth.
Let your bending in the archer’s hand be for gladness. For even as He loves the arrow that flies, so He loves also the bow that is stable.
Kahlil Gibran, The Prophet – On Children
Your dreams and goals are what inspire and invigorate you each day, from the moment you open your eyes to a beautiful new morning.
Except when they don’t – like on the all too many mornings when you wake up to the sound of to your alarm with a sense of dread or exhaustion about the day ahead. Oh yes, it’s true. Perhaps you’ve got quick ways to move on through a day that expects perfect parenting and work. You look at your carefully planned device to remind you what you already know you need to do. You get your walking or gym shoes on to get on the move, so at the very least you’ve met your fitness goal. You turn on the coffee maker. Or you hit the snooze button, because just another 10 minutes of sleep may do the trick.
Why do your deeply cherished dreams and personal goals turn into another area of stress, filled with uneasy thoughts about time constraints, what you need to communicate, and your own personal shortcomings?
It’s all about our learned habits and patterns. We all have learned habits and patterns that get us through each day, as responsible parents and workers, that produce results, at least in the short term. Yet it is this very focus on quick results that makes each day more stressful than joyful. When results take a long time to arrive – as the most important results in your life must often do – you may sense an experience failure and self-doubt, leading to another a new layer of stress.
To truly understand and reduce stress, it is important to identify where and how stress lives in your physical self. Mindfulness Based Stress Reduction (MBSR) offers simple, yet powerful practices for you to transform stress, and regain joy in your sense of purpose.
Mindfulness Based Stress Reduction
Developed by renowned researcher and author, Jon Kabat-Zinn, Mindfulness Stress Reduction (MBSR) has become a successful, widely used treatment as a powerful stress reduction technique for patients suffering from severe illnesses, from cancer to chronic anxiety, depression, and addiction.
Mindfulness in your daily life alters your patterns of thinking and your day-to-day experience. The good and bad habits we learned were not particularly mindful,
Mindfulness takes you beyond following past instructions and examples, into a compassionate, curious opportunity to simply observe your day-to-day habits and see how they do or don’t support the dreams and goals you have for yourself and your family.
Surprisingly easy to introduce into your daily pattern, mindfulness soon becomes a habit that benefits you, and through your modeling, benefits your children, co-workers, family and friends.
24 hours to Bringing Mindfulness into Your Life
Here are practices you can start right now to set you on the path to MBSR.
- The next time you experience worry or stress today, take a few moments to stop and come into awareness. Close your eyes (if possible at this moment). Breathe consciously – breathe in 123… breathe out 123. Now identify the physical changes within your body brought on by the stress trigger. Do you feel pressure in your head? In your stomach area? Wherever the physical responses are, take your attention there and continue to consciously breathe. In 123…and out 123. Place your hands on your stress areas as you breathe – it helps!
- Practice self-compassion. During and after stressful situations during the day, look within again. Without judgment or analysis, give yourself a moment of deep comfort – breath, and relax the physical stress responders in your body. Allow the communication you need to make to arise once you are fully ready.
- On waking each day, set aside 20 minutes for a simple act of mindful meditation. (If your schedule includes a morning walk or workout, set your alarm to ring 20 minutes earlier). As you lie in bed, allow yourself time to become aware of your body. Take several deep breaths. Move your toes, and while you are doing so think of nothing but your toes. If other thoughts arise, release them. You do not have anything else to do but just feel your toes. Next turn your ankles, bend and stretch your knees, with no other thought than moving your ankles and knees. Turn your hips to one side and the next. Stretch each arm to the opposite side fully aware of the experience, and releasing any thoughts. Breathe deeply, and bend back and forward from the neck. Place your hands over your eyes and be fully aware of awakening to your day.
These easy introductory practices are a great start to helping you move away from stress, toward more confidence and joy in approaching life’s challenges. Continued training and practice in MBSR will give you, even more, strength and awareness to consciously choose your responses at every moment, leading to the life of happiness you and your loved ones deserve!
Happiness and optimism
Happiness and optimism are part of your nature, and there are easy ways to connect with and cultivate your innate positive vibes at any moment. Whenever you focus on the deep goodness of life, the depressing, unmotivated, angry points in your journey no longer are roadblocks, but reminders to regenerate your deep source of happiness at every step. How? Treat yourself to life’s gifts – they are mean for you!
Remember the simple games from childhood? Give them a try now and see how much joy they give you! Jacks, hopscotch, jumping rope are fun to do by yourself or with a companion. Other simple playful activities are dress-up, ping pong, or singing along with your old favorites.
Mid-day resting is an important natural part of the body’s cycle, but many of us cannot or do not take the time for this break. According to the National Sleep Foundation, short cat naps make you feel more alert, boost your brain performance and reduce mistakes and accidents.
- See yourself
How often do you really look into the windows of your soul? Looking into your own eyes is a profound experience. Go to the mirror and look. Move your attention from your face to your eyes. Release attention to the skin around the eyes. Release judgment about the shape and condition of your eyes. Just look into the irises and pupils, and notice colors you had not seen before. When thoughts arise, let go of them, breathe and look again into your own eyes. Soon you will be smiling, because you cannot help it!
- Replace worry with curiosity
A wonderful Buddhist teaching tells us that curiosity about our circumstances both relaxes and empowers us at the same time. If you cannot let go of a worry, instead of trying to just forget it, change how you’re thinking about it. Take just one is of worry. Remove yourself from it enough to look at it curiously and without judgment or nee to solve it right away,
You are 50-65% water. Make water a more conscious part of your day to day life! Fill a clean, empty milk jug with fresh water and keep treating yourself to sips all day. Shower with utter joy, knowing you are replenishing a part of you. Swim regularly, or just bathe your feet in cool water when you come home from work.
- Inspiring guides
Send time reading stories or watching films about inspiring people. They can b as famous as presidents or as ordinary as a divorcee in Under the Tuscan Sun. Choose any medium or story that makes you feel upbeat.
- Listen and help
Helping others is a source of happiness that you may overlook, perhaps because it sounds like a bid commitment. It does not have to be. A phone call to a friend or family member is enough. Listen to their difficulties openly helps you release your own limitations. Wait and breathe before you respond. Provide guidance from your own life without changing the topic to your own problems. Stay humorous and caring. When the conversation is over, your friend’s relief combined with your expression of serenity and compassion will leave you feeling uplifted,
You are a creative being, just as all humans have been from the time of cavemen on. Draw, sculpt, sing, write or dance. You have time for creativity at any moment. There’s no competition or goal – just express your heart.
If you are making dinner for yourself or your family, make a double batch of the main dish to share with a neighbor. Or you can call a friend, announcing that you are dropping off dinner. What utter delight you will bring and feel!
- Contribute happiness
Listen attentively to the news on the radio, especially public radio. Notice how you respond to stories about people in your community or far away who are suffering. The stories that capture your attention provide inspiration to do or create – not necessarily your life purpose but a contribution of your ideas, thoughts, or action –something you can do now that increases happiness.
Self calming techniques from Yoga, Mindfulness and Reiki
Long after you’ve had a period of stress or anxiety, have you experienced in hindsight a realization or sense of clarity about that situation? Did you wonder why you didn’t see the full picture before?
During your high-stress situation, your unnoticed physical reactions prevented the emotional and mental clarity needed to put things in perspective. Mastering a few simple techniques based on Yoga, Meditation and Reiki can help you to quickly regain calmness the next time you feel overwhelmed by stress.
Your breathing changes when you feel stress. It can be quicker or slower, but often it is out of balance.
When you regulate your breath, you will feel calmer within moments. Get your breathing back in balance – and reset your perspective – with this simple yoga exercise. Close both nostrils with the thumb and forefinger of one hand. Find out which nostril s breathing more easily by releasing fist the thumb then the forefinger. Starting with the nostril breathing more easily breathe in 1..2..3..4. Close that nostril and breathe out through the other one 1…2..3…4. Breathe in through the open nostril, close, it and breathe out through the other 1…2…3…4. Continue this alternative breathing and soon both airways will be balanced. You’ll notice how open and free you feel and ready to look at your problem in a balanced way.
If you can take a few minutes to lie don or sit in a secluded place, make that time more meaningful by becoming aware of your body’s sensations. First, pay attention to your breath, and allow it to become calm and regulated. Now bring your attention to every inch of your body, starting from the toes, up through the calves, knees, thighs, hips, abdomen, and chest. Continue journeying upward. Whenever you notice area of tension rest there longer, and those areas will release on their own.
Pay particular attention to the shoulder, neck and facial muscles, where most of us hold tension. Finish off by visualizing the release of tension through the crown of your head.
The practice of Reiki requires expert training, but is based on traditions of hand-on healing you can learn to use to reduce stress. Here is an easy practice will restore your physical, mental and emotional balance.
Rest comfortably wither lying down or seated. Close your eyes and take the time you need to consciously bring your breath to a regular pattern – breathe in and slowly count 1…2…3 in, and release 1…2…3 out. Continue relaxing and breathing, If any thoughts arise, allow them to fade away without engaging them.
Now rest your hands on your head, side by side, over the right and left sections of the brain. Let go of any goals you have about solving problems, or about any of your abilities, or even the ideas you have about being left- or right-brained. Just be aware of your hands covering your head. Relax your arms so that your hands are fully resting on your head.
Focus your attention on the space between the skin of hands and your head. The space is very slight, almost immeasurable. Still, focus all your attention there. Release thoughts and continue to breathe.
Soon you will notice a sense of growing warmth. One side of hand/head may feel warmer. Continue resting your hands on your head without trying to accomplish anything. In time, both sides of the hands/head will feel balanced, and the warm feeling will begin to cool down. At that time you can remove your hands from your head, take a few more conscious breaths and open your eyes to a renewed sense of calm and clarity.
For this practice, you may need to have someone read you the directions as you practice the first time. Otherwise you can record the directions and listen to your recording as you practice.
Sit on the floor or a comfortable chair, and place a candle on a surface in front of you at eye level. A taper candle is best, but any candle you have will be fine. Light the candle. Close your eyes for a few moments and breathe in and out naturally.
Open your eyes and gaze at the candle with full attention. If any thoughts arise, let them go and return your attention to the candle. Continue to breathe naturally. Blink only when you need to.
Now focus only on the flame of the candle, simply gazing without admiring it or thinking.
After a few moments, focus all your attention on the center of the candle.
Close your eyes. An image of the candle flame (and even the candle itself) will appear. Focus on the image of the flame, and direct the image to the point between your eyebrows. Breathe naturally and focus on keeping the flame image bright and steady, stationed at the point between your eyebrows.
Continue focusing until the flame image eventually goes out. Open your eyes, blow out the candle, and allow yourself time to sit quietly within the sense of focus and serenity the practice brings to you.
Because these techniques need very little planning, preparation or practice, they are great for relieving immediate, short-term stress. With continued, consistent practice they can also bring you a lifelong feeling of ease and perspective in life. You can add healing music and aromatherapy to your ongoing practice of these techniques, to make them your own and shar wisharether.
Simple, Natural Remedies for Childhood Stress
Stress reduction focused on school achievement, emotional disturbance, chronic illness, can help manage triggers, but don’t always get to the root causes of childhood stress – or adult stress for that matter. While reducing the effects of triggers can have positive outcomes, triggers will continue to arise in new ways – changes in your child’s social circle, the onset of puberty, family moves and changes, increased expectations from highly competitive sports, arts or academic programs. Then the methods and workarounds that used to work may not be as effective anymore.
You may house their bodies, but not their souls.
For their souls dwell in the house of tomorrow, which you cannot visit, not even in your dreams
Kahlil Gibran, The Prophet – On Children
Learning about how stress lives physically in our bodies allows you deep awareness and effective actions to balance effects of hormonal activity – especially cortisol levels.
The cortisol hormone underlies our survival instinct.
Yet our fight-or-flight response associated with changes in cortisol levels doesn’t know that most of us are not really fighting for our physical survival. Instead cortisol levels respond to events causing high mental and emotional stress.
Developmental biologist Bruce Lipton explains that the environment and emotions our parents are experiencing in the months before we are even conceived – when we are just a winkle in our fathers eyes – alter our parents’ hormone levels, and become a part of our genetic stamp.
Further changes continue during the important in the utero period. “The developing child receives much more than nutrients from the mother’s blood …excess cortisol and other flight or fight hormones if the mother is chronically stressed… passing through the placenta, the hormones of a mother experiencing chronic stress will profoundly alter the distribution of blood in her developing fetus and change the character of her developing child’s physiology” says Lipton.
Though the mother carries the child, “the father’s behavior, attitude and qualities deeply affect the mother’s – and unborn child’s – stress level.”
And after birth, into childhood and adolescence, the modeling behavior of parents and other important adults in our close circles physical affects who we are – and even our destiny.
“The essence of conscious parenting is that both mothers and fathers have important responsibilities for fostering healthy, intelligent, productive and joy-filled children. Science has kept our attention focused on the notion of genetic determinism leaving us ignorant about…how our behaviors and attitudes program the lives of our children,” concludes Lipton.
A 20-year-old study conducted by anthropologists Mark Flinn and Barry England analyzed cortisol levels of children living in a village on the east coast of the Caribbean island of Dominica. In homes where parents who constantly quarreled, children had higher average cortisol levels than children from more peaceful families. Children of parents in conflict tended to become “tired and ill, they played less, and slept poorly.”
Try these easy family practices to bring more peace, health and joy into the home environment
Baby massage is an important way to keep up the physical touch important in balancing cortisol levels. Infant massage is widely practiced in traditional societies. Parents in India from the subsistence farmers to well-educated urbanites swear by infant massage. It’s a wonderful practice that is more intuitive, hearts-and-hands based than learned. If you’re still uncertain, research YouTube videos or check out library books. Use pure natural, non petroleum oils – but not commercial mineral-based baby oil, which have been linked to reduced vitamin D levels. You don’t have to buy expensive massage products. The olive oil in your kitchen is perfect. Indian parents use mustard oil, which is more pungent and invigorating.
Introducing massage for elementary school age or older children may be more challenging, especially if they are tactile sensitive. Start slow, perhaps without announcing a massage as new ritual or practice. Away from your child rub the oil lightly into your hands, touching them gently on the head or back of the neck, gradually introducing slow circular movements they will enjoy.
Head massage can be an lovely way to begin with older children. They may have already heard of the benefits hair oil can bring to shiny healthy hair, and will increase self confidence about her appearance – important to girls and boys alike!
You can also add massage as an after sports practice, helping your child with muscle strength and flexibility, just as their favorite pro athletes and dancers receive regularly.
The music, arts or academically oriented child responds beautifully to hand and shoulder massage, reducing stress from repetitive hands and arm movements.
Teaching your child breath work is perhaps the simplest and most cost-effective way to bring lifelong stress reduction, health, focus and happiness to your child. It costs literally nothing and benefits you as well. One yoga breathing exercise children of all ages enjoy and immediately benefit from is breath balancing.
Practice this yourself, and then teach your child. The simplest breath balancing exercise is just about noticing and regulating the different flows of breath in and out of each nostril.
As we go through our day, stress triggers tend to unbalance our breathing patterns. You can test this for yourself right now. Bring one hand to your nose, placing you thumb close to one nostril and your forefinger close to the other. Press your thumb to the nostril close to it. Breathe in and then out the other nostril, naturally and without force. Now close release the thumb from the nostril, and close the other with your forefinger. Breathe in and our naturally from the open nostril. You will notice a difference in breathing clarity and regularity.
To balance both sides, continue alternating the breath in and out of each nostril, using your thumb and forefinger to close the non-breathing one. In a short time, you’ll notice that the clarity and regularity of breath from each nostrils begin to become the same. Continue for five minutes or so, and at the end of this practice you’ll feel more overall clarity and balance.
After you teach yoga breathing to your children, they can practice in the car on their way to after school activities, before stating homework, or when they are stuck in completing a school assignment or project. Breath balancing also helps clear stuffy noses when kids or adults have colds, and is a great aid to taking a mindful, serene approach to difficult challenges we encounter.
Consciously Lowering Your Voice
In Japan, parents and preschool teachers have long understood that when you want children to listen, lower your voice. We raise our voices to make sure our child has heard what we say, but hearing is not always listening. Hearing can bring about obedience or cooperation for the moment. Listening allows learning, comprehension and the development of good habits.
Mindful awareness of the body-mind-emotional connections, and instilling practices that support both peacefulness and health, will benefit you, your children, and generations to come. Start today!
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Once they get the hang of it, many children love to meditate with their parents. However, practicing together requires that your child is willing to sit still in one place for at least a few minutes. read more…
What are we talking about when we say mindful eating? When families decide to make a greater effort to have more meals together, they usually focus on dinners. Why not breakfast? Breakfast, as they say, is the most important meal of the day, and it can also be the most mindful. read more…