Two of the most wondrous age groups I have worked with are toddlers & teens - they are fiercely independent, learning about patience and guidelines and, most importantly, how to express themselves.
So much of my coaching with parents of toddlers through teens, especially, has to do with not only how to react to the things these age ranges do as they navigate their days, but how both children and parents can learn techniques to self-regulate and co-regulate.
Below are my 4 key points from my 1-on-1 virtual sessions on how to incorporate yoga, meditation and sensory activities so your children can be more present in life, school, etc. I find that yoga is a beautiful practice to use to calm the body, let off energy and find physical and mental strength - and meditation is lovely to calm the nervous system, explore emotions and become more aware and present in life (both are lovely to help focus more!).
1) Notice the moments when your children are already calm in life - are they reading? Playing with a certain toy or their phone? Cuddling with you at bedtime or in the morning? After this precious time is a great time to practice some mindfulness techniques like child’s pose (yoga), tree pose or savasana to completely relax for even a minute (you can set a fun timer on your phone or have a visual clock) - however long you can relax & melt into the ground, sofa, yoga mat or cushion :)
2) Show and teach what you know: Just as you would sit, close your eyes and take a moment of calm at some point during your day (before a ride to school, while eating or before a big event), it’s wonderful to just go with the flow so that they can take after you! :) Remember that sometimes the presence of a sensory object (memento, crystal, stuffed animal, sensory bottle, journal, etc.) can be a big place of relief.
3) Make it fun! Toddlers, in general, know how to have fun and be creative (bridge pose can feel nice or even wheel pose in yoga is a fun backbend that can be done very slowly and with help to reverse the effects of wearing backpacks/bags/purses all day) - so don’t be afraid to play some calm instrumentals or a theme song from a show they like that soothes them. I also LOVE using and showing lion’s breath, bumblebee breath & bunny breath in meditation sessions & vivid visualizations in my sessions from nature like rainbows to shine, the blue of the sky, the lightness of a cloud and even colors (great way to learn the colors!) to bring families to another place immediately!
4) Go with the flow: Don’t get too caught up on having a set amount of time each day or making it perfect - some days, even I break up my mindfulness periods throughout the day or really save it all for right before bed so that I can get deeper sleep after a productive day. That’s life! :)
Download my free Calm & Clarity Guide if you’d like a few easy, everyday meditation exercises, communication tips or essential oil pairings to go along with your mindful time!
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Aparna Venkataraman is the founder of Beauty In Parenting and is a parent coach, meditation teacher, motivational speaker & essential oils educator - she invites parents to feel more flow, joy and ease in their personal and family lives! Through fun self-care practices, effective communication techniques & emotional support, families feel fully supported and much more enthusiasm for life! Visit her website or reach out to her here for any guidance.
Hear Aparna speak at the Revolutionizing Parenthood FREE digital conference on April 25, 2020. Click here to register!
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