Childhood is one of the periods of life in which it is possible to acquire habits that leave a constructive mark on adulthood. Although we often think that only adults suffer from stress and anxiety, these also occur very frequently in children when they have to face situations that are new to them, that are challenging or frightening.
So that the boy or girl learns to live in a way healthy and happyIt is important that they learn different relaxation exercises since this helps children reduce their level of stress, both mental and physical, and also contributes to reducing the boy or girl’s shyness, as well as controlling tics and other symptoms that are present. related to anxiety.
To help them manage this anxiety and feel calmer, we can teach them some very simple relaxation techniques through these 15 relaxation exercises for children that we offer you in Psychology-Online.
Music as a children’s relaxation technique
Music has been part of human life since childhood. There are different types of melodies that can. Those that have a musicality and a rhythm that promotes relaxation feed this mood of calm. This music can serve as an environmental base to perform a relaxation exercise focused on conscious breathing.
Relaxation techniques through conscious eating
In an everyday setting such as the weekend meal, it is possible to create an atmosphere of enjoyment around that routine to highlight not only the menu on the table, but also, sensations, emotions and flavors. That is, conscious eating. To do this, it is advisable to live this moment without rushing. It is also advisable to turn off your mobile phone and television.
Hug a tree
The conscious power of contact with the present can be observed through the visual metaphor of the hug. The hug is a gesture that can not only occur between two people. A relaxation exercise that can be practiced as a family is to hug a tree while enjoy a walk through a green area.
Recover the art of telling stories
Learn to Live the present It is one of the symptoms of vital wisdom that reinforces happiness. And it provides a methodology focused on conscious attention that can define a viable path to connect with the moment.
Children’s oral storytelling. In that case, you can create stories described in natural environments so that the context of the plot carried out by the characters takes them to the heart of the child. essences, sounds and typical characteristics of this wellness environment.
Emotional photography as a relaxation exercise
The art of capture images It has a high emotional value for families since, through this photo album, it is possible to observe some of the moments starring loved ones. Photography also becomes a form of mindfulness when the goal is to capture images with heart through pausing and observing. Therefore, it is possible to motivate the child to practice the art of photography through images that contain his or her own gaze.
Mindfulness books for children
Books are an educational stimulus for children. The literary works of mindfulness aim to bring this methodology of conscious attention to the little ones of the house. There are many and we must take advantage of them. In the catalog of bookstores and libraries you can buy titles on the topic of mindfulness in a familiar language such as the following:
- : This book offers simple, short stories and exercises that children can practice daily. It is aimed at boys and girls from 5 to 12 years old and their parents, who can accompany them in their practice.
- : They are a wonderful way to encourage children’s ability to concentrate while teaching them to regulate their emotions and respond to any situation with serenity, kindness and compassion. The book includes 60 easy and accessible games that help integrate mindfulness into daily life.
- : practical guide for every mother who does not need to know how to meditate and wants to let this ancient, powerful practice enter her life to help her children in a different way.
Sensory exercises for children
The human being connects with the present through the information he receives from the senses.
- From this observation, you can suggest the child focus his attention on an element that can contemplate directly around you.
- Another exercise linked to sensations is walking barefoot on the carpet of a room in the house.
- In relation to sounds, the child can place the focus of attention on nature soundsFor example, the wind that moves the trees.
Gratitude ritual
This relaxation exercise can be done with a weekly frequency and it can be a simple family act through which to reinforce this feeling towards life. Create a gratitude habit It is constructive to reinforce optimism, happiness and appreciation of reality, beyond the dissatisfaction caused by focusing on shortcomings instead of what one has. Each family can personalize their gesture of gratitude individually.
Relaxation games: painting mandalas
Through this exercise color a mandala, children can not only put conscious attention into practice, but also their own creativity through a game of colors, shapes and symmetry. This is an exercise in creativity that can easily be integrated into free time.
Reading children’s and youth poems
Poetry has its own musicality through the rhythm and meter of the verses. By reading this type of work, children discover the beauty of words from an interpretation that has a marked beat. This is an exercise that also stimulates the sense of hearing through reading aloud. And through this auditory information, the child connects with the present.
Yoga for children
One of the best relaxation exercises for children and teenagers is yoga since it is positive to enhance the comprehensive well-being of children. The yoga groups are guided by expert instructors who offer specially recommended dynamics. Yoga combines two very important ingredients: control of breathing and awareness of body posture. In this way, it is a discipline that involves the body and mind.
The relaxation techniques associated with yoga are especially positive for prevent possible anxiety states linked to the impulsivity of hyperactivity. Furthermore, by performing some yoga dynamics, you internalize these dynamics that you will repeat sequentially at different times. The effect of repetition is very therapeutic.
Introduce Mindfulness to yoga
A study published by the Canadian magazine Cadth carried out by specialists in Mindfulness and Yoga concludes that yoga is a discipline that can be applied as a complementary treatment due to its different benefits: increases the child’s self-esteem who becomes more aware of himself. By improving the relationship that the child has with himself, this well-being also increases in the links with the environment as if it were a law of the mirror, in addition, the child also acquires better concentration by reducing impulsivity.
The benefits of yoga They are not visible from one day to the next, however, when this discipline is cultivated, it becomes a philosophy of life. The benefits of yoga also do not produce the same results in all people.
Another benefit of yoga and mindfulness is that they are disciplines that can be enjoyed as a family. In that case, they are the starting point to share time together and strengthen emotional ties based on dynamics that promote optimism, stress control and comprehensive well-being (body and mind). Mindfulness includes a combination of exercises relaxation and meditation. They are exercises that raise the level of interiority, in this way, the person focuses on themselves, beyond the external noise.
Meditation as a relaxation exercise for children
Another discipline that is also therapeutic for children is meditation, which is based on an important premise: mental attention capacity It also requires training, that is, it is a skill that is nourished by one’s own practical experience. Meditation increases the level of resilience and Improves mood In addition, mantras can also produce an effect of security and calm. “I’m fine” is a simple mantra exercise that brings constructive energy.
Before making any decision in this regard, it is essential that you consult all doubts with the professional who follows the child’s case to decide which discipline is most appropriate for him. In this way, you can know if in your case there is no type of contraindication in the practice of yoga, mindfulness or meditation.
The turtle
“The turtle” is another of the most common relaxation games for children. In this exercise the child will pretend that he is a turtle that is hiding in its shell because the sun is setting.
To do this, the child will be in the floor lying face down, with his arms and legs stretched out and, little by little, he will shrink, sitting on his legs and hiding his arms, so that he is as shrunken as possible. He will maintain that position for a few seconds and then, with the sunrise, he will stretch again, always slowly. Thus, will relax your muscles and your mind at the same time.
Relaxation game: like a balloon
Among the relaxation games for children, one of the best known and most used is “Like a balloon.” To carry it out, we will tell the child that he must act like a balloon, that is, swelling with air and then letting it escape.
To do this, you must breathe in very slowly until you notice your lungs full of air and you feel your abdomen also fill with air, just as if it were a balloon. Afterwards, the child will slowly expel the air, slowly, like a balloon that deflates little by little.
This article is merely informative, at Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to Relaxation exercises for childrenwe recommend that you enter our category.