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I love to meditate. Sometimes it feels necessary to have a mental escape even if it's for a few minutes. Sometimes just letting out really loud breathes can relax you.
Take in a deep breath and let out a loud AHHHHHH two times. I was driving with my girlfriend once and accidentally did this in front of her...she burst out laughing...but now uses the technique and loves it.
A great website to go to for help on meditating is: learningmeditation. Click on meditation room to hear some guided tours into meditation.
For children I found a great article in Pathways issue 20 to help them learn how to cope with anxiety and deal with stress in their lives.
1. Guide children in the use of their imagination to start the day.
They can imagine a stressful situation that may happen and how they will react positively to it.
2. Another good way to start off the day is by having children do daily affirmations, not only saying the affirmations but using their imagination to visualize the affirmation, "I feel good today. My body is healthy. I look great!"
3. Ask children to recall or create imagery of humorous situations to relieve stress, anxiety, or pain. The chemicals released in the body through laughter reduce pain and tension.
4. Conscious and controlled breathing can be used in cooperation with guided imagery to relax muscles and reduce stress. Children can learn to take conscious, deep breaths to relax and feel the tummy rise and fall as they relax. Show them how to inhale deeply through the nose and slowly exhale through the mouth.
5. Children of all ages can listen to soft instrumental music or nature sounds and pretend to take a journey through a park, meadow, or some place that they feel is peaceful and safe. They can listen to the birds, a babbling brook, smell the flowers, or feel the sand under their feet as they relax and enjoy being in their serene, safe place.
6. Goal Setting is also an important element of guided imagery. Goals are the more analytical imaginations one creates that are intentional or purposeful. Good, sound, positive goals are productive imaginations. With goals, a child can move an idea from concept to manifestation. goals are the short-term stepping stones to realizing dreams. Children can have moment to moment goals, daily goals, weekly goals, monthly goals, and yearly goals. As children create the images of their goals time after time, these images sink into the subconscious mind where programs develop to transform consistent images into reality.
I am currently working with my children with guided imagery. I want to give my children tools that they can use to become individuals who are at peace with themselves. I'll keep you updated. If you have your own ideas that work please comment.
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