Mindfulness for teenagers: ‘Proper now, I am OK’

Play these mindfulness games to keep your child calm

2021-12-02 19:31:20

Susan Kaiser Greenland, an educator with 30 years of coaching in meditation, works with youngsters to show them mindfulness and has written a number of books that information others in doing the identical.

This interview has been condensed and edited for readability.

Susan Kaiser Greenland: Paying consideration with kindness and curiosity to your self, different folks and the world round you.

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CNN: How do folks, and particularly children, profit from mindfulness?

Kaiser Greenland: The very first thing is that children and their dad and mom grow to be extra conscious of their nervous system and what occurs when their nervous system will get labored up. Then they be taught instruments on the way to settle and floor themselves.

Loads of the mindfulness you see stops there. And that is OK, as a result of that is an enormous factor. However the true meat of it’s that mindfulness introduces these themes that aid you see the world otherwise — via a lens of kindness, openness and empathy.

CNN: How can youngsters’s wrestle be helped by aware actions?

Kaiser Greenland: Often when a child is struggling, it begins with large emotions. One of many issues that occurs with large emotions is that we have a tendency to note the massive emotions which are expressed like tantrums, proper? However for some folks that very same large feeling leads to withdrawing. Both manner, it is the identical large feeling — the distinction is simply how a specific individual responds to it.

We discover the massive emotions and the way we reply to them, after which we have now these methods that assist us settle in order that the massive emotions aren’t taking on anymore.

Then we begin to put them into perspective. And we begin to see that they are probably not stable, they are not only one factor, and that they are at all times altering. We let go of those robust attachments to those perceptions and bear in mind if we’re simply affected person, the emotions are going to alter.

CNN: Are there any actions for kids to self-soothe when an grownup is not there?

Kaiser Greenland: Slogans are actually useful. They’re simply phrases that you simply remind your self. One which may be very useful is simply to remind your self: “Proper now, I am OK. Proper now, I could also be nervous about what’s going to occur sooner or later or one thing awful which may have occurred up to now, however proper now, I am OK.”

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CNN: What can we do as a grounding train for when children really feel overwhelmed?

Kaiser Greenland: When you’ve got a powerful emotion, one of many normal guidelines for serving to you deal with a powerful emotion, whether or not you are 4 or 40 is to maneuver — as a result of there’s sort of a nervous power that will get saved up.

One factor you are able to do is “shaking.” You simply shake your arms and your legs for just a bit bit, so long as it feels good; and then you definately cease. You place your hand in your abdomen and you’re feeling your respiratory just a little bit.

And as soon as you’re feeling grounded, you’ll be able to shake once more. And you’ll repeat that a few instances. This toggling between managed motion and stillness has a manner of calming you down.

CNN: How can we assist youngsters get in contact with their breath?

Kaiser Greenland: First, you simply begin respiratory naturally, you do not change your breath in any manner. And also you simply discover what it is like respiratory, out and in. You discover whether or not your breath is lengthy, brief or deep. What does it really feel like?

And if you happen to’re working with just a little child, a technique to do this is the “Rockabye train.” You place one thing in your tummy, with just a little little bit of weight like a bean bag or stuffed animal. And you’re feeling your breath, transfer up and down. And your thoughts goes to wander, that is what occurs, that is what minds do. You do not beat your self up about it, you simply return to the sensation of the breath.

CNN: How can we introduce children to meditation?

Kaiser Greenland: The pink bubble train is superb. And with that one, you think about inserting no matter is upsetting you right into a bubble. It may be pink, however if you happen to’re main the kid via the train, you’ll be able to say, “What coloration is the bubble, what does it appear like? Does it have sparkles on it?”

And no matter is bugging you goes within the bubble, and then you definately think about and watch it float away — and also you wave goodbye and want it properly. You acknowledge it first; you do not fake it did not exist. You do not sweep it underneath the rug. Nevertheless it’s about altering your mindset towards it.

Whether or not you are a dad or mum otherwise you’re a trainer, one of the simplest ways to introduce children to meditation is to meditate your self, and have them watch how you utilize meditation in your day by day life. And allow them to see how an grownup’s view of the world — conduct and the tone of voice modifications once they apply themselves.

#Mindfulness #children

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