We have all been there. One kid can’t find his shoe, another is having a bad hair day, breakfast has not happened yet, and the clock is telling me that we should have left the house ten minutes ago. I have begun to ratchet up the volume of my voice to motivate the troops. The troops (kids) are not inspired to move faster, they are stressed, and so am I. I have had many overwhelming mornings like this one. I needed a different approach. One of the most beneficial things I have discovered to relieve stress is meditation. I am not exactly a “sit in stillness” person, but with a little research and practice I found some meditation techniques beginners will find useful. Here is what works for my kids and I.
Meditation Techniques Beginners Will Find Helpful
- Shake out the body. Find a comfortable seated position that is upright. I encourage my kids to sit with me in a circle.
- Begin to focus on breathing in order to slow it down. Breathe in through the nose. Let the oxygen expand your abdomen, not lungs.
- Watch every thought as it moves through your head. Don’t focus on ignoring the thoughts. Acknowledge them and move on.
- Start small. Children are not going to be able to sit still for 30 minutes straight (honestly, I can’t either). Five minutes is a good start.
Meditate To Relieve Stress
Meditation is like a muscle. If you practice it, you’ll have strengthened muscle that will help you handle life’s ups and downs. My reaction to everyday stress shifts in a measureable way. I find that I am able to breathe and not react negatively.
A Baltimore school replaced classic detention with meditation. The benefits included a bump in attendance and grades. The kids reported feeling happier and less aggressive. According to Forbes, mindfulness also help during “high-stakes” testing. The students experienced better attention, self-awareness, and reduced anxiety.
Am I a serene yogini sitting tranquilly in a field? Absolutely not. I do feel more present and aware of my actions. The stress is still there, I am just shifting how we react to it. I hope you will be able to use some of these meditation techniques beginners will find useful for your family.