Horace W. Porter

MEDITATION TECHNIQUES


REDUCING STRESS IN KIDS:
Living a balanced life and reducing stress in kids is a challenge for most families.  Make sure that you offer your children the tools they need to maintain emotional balance.  Fill your child’s emotional backpack with answers for stress management and relaxation.  Kids can be active participants in creating their own healthy, calm lives.
stressfreekids.com

mediationAFFIRMATIONS:
Teach your children to take a break and say, “I am calm.  I am relaxed.  I am peaceful.  I am happy. I am safe.”  Write a positive statement and have your child carry it in their pocket for the day.  Put a list in the back of their school notebook for them to access at any time.


VISUALIZATIONS:
Create a happy thought that children can “go to” when stressed or worried.  Develop a short story or scene that your child can think about when they are fearful or anxious.  Go for a calming ride on a cloud or float in a bubble.  Slide down a rainbow and encourage your child to create their own relaxing story.  Let them write it down, or record it, and then let them relax mom or dad with their visualization.


GUIDED IMAGERY FOR CHILDREN:


CONTROLLED BREATHING:
Taking slow deep breaths can help lower a child’s anxiety and anger.  All children can benefit from this important powerful stress and anger management technique.  Children can use breathing when they feel over-stimulated or on a verge of a temper tantrum - have them focus on their breathing and soothe themselves.  Breathe in 2,3,4 and out 2,3,4.  In 2,3,4 and out 2,3,4.  Encourage your child to show one of their dolls or stuffed animals this technique.

PROGRESSIVE MUSCLE RELAXATION:
Relax your child’s mind and body by telling various muscle groups to relax.  Start with your child’s feet and work your way up to their head or reverse the order.  After a few tries your child will be able to use this technique on their own.  “I am going to relax my legs.  I will relax my legs.  My legs are relaxing.  My legs are relaxed.”  For a variation, try active progressive muscular relaxation.  Tighten muscle groups and relax.

RELAXING MUSIC FOR CHILDREN
Relaxation for Children with Video

YOGA FOR CHILDREN
Fun Yoga For Kids
Cosmic Kids Yoga YouTube Channel



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