If taking time to relax isn’t on your agenda, then it should be! ‘Me time’ is extremely important in today’s world where stress is coming at us in all different directions, from many different scenarios. If you’re lacking some inspiration, check out our 20 ways to relax below!
Bath
Cloud watch
Massage
Dance
Swim
Rest
Write
Music
Sit
Drink tea
Run
Breathe
Star watch
Meditate
Hug
Walk
Doodle
Colour
Smile
Sleep
What’s your favourite way to relax?
Thankfully, we are living in a world where mental health issues are becoming less of a stigma, more people are opening up about their problems and seeking help. However, some people do not realise children face these mental health issues too and one of the worst things about it is that the children may not realise why they are feeling that way.
To help reduce the number of children suffering in silence, we’ve put together a list of easy things to nurture a child’s mental health.
Actively listen before offering advice
Surround them with healthy adults
Teach them how to be safe
Use open-ended questions
Model forgiveness
Be present
Be patient
Have scheduled family time
Respond calmly when their emotions are elevated
Share your feelings and validate theirs
Limit electronic time for everyone
View their behaviour as a window to their needs and feelings
Tell the truth
Reach out and hug them
Model healthy behaviour
Be consistent and follow through with what promise
Believe them and in them
Practise relaxation exercises together
Recognise positive choices
Set and respect boundaries
A child’s mental health is just as important as an adult’s and we need to ensure we do all we can to nurture it and help keep them healthy.
Find your nearest Relax Kids class – https://relaxkids.com/find-a-coach/
Introduce a relaxation routine
The summer holidays is the perfect time to introduce a regular relaxation routine. If you can establish the routine in the next few weeks, children will reap the benefits when they go back to school.
A few moments of relaxation each day can really help children relax and de-stress. Relaxation is so simple to do and it can help your child’s learning and concentration.
Here are some activities you can do with your child to help them feel more relaxed:
Simple yoga stretches – buy a book or go along to a yoga or Relax Kids class!
Breathing exercises – just take in a deep breath and breathe out slowly
Affirmations – repeat 10 times I am calm and relaxed, I am calm and relaxed
Visualisations – imagine you are floating on a cloud
Massage – spend some time massaging your child’s hands or feet
If you found this interesting, please pass it on to your friends and family.
Find out all about the theory behind the 7 steps!
Relax Kids uses a unique method to take children from high energy and stress levels to a state of relaxation that has been shown to have a positive impact on children’s mental and emotional health and wellbeing. The process involves movement exercises, social games, stretching, peer or self massage, breathing exercises, affirmations and relaxations including visualisations, mindful and autogenic exercises, all elements of which are evidence-based and play an important part in self-regulation.
Sessions are fun, interactive and inclusive and enable the child to engage and to fully experience the change for themselves. Seven-step holistic has been shown to have a positive affect on children’s mental and emotional health and wellbeing. The Relax Kids 7 steps are laid out in a certain order to work with children’s natural energy systems.
The movement and games stimulate the sympathetic nervous system, stretching exercises encourages their muscles to stretch and stimulates the sympathetic and parasympathetic nervous systems. Massage helps release oxytocin and happy chemicals such as serotonin and dopamine and breathing exercises stimulate the vagus nerve and lowers the stress responses. Positive affirmations further encourages the release of endorphins as children think and speak positively and finally the relaxation and visualisation exercises, at the end, allow children to calm their inner alarm system and get into a state of deep relaxation.
Our first two stages harness kids natural energy. Exercise and physical activity cause the hypothalamus to release endorphins, which are our bodies form of natural pain relief and pleasure chemicals. Exercise is often used as a treatment for depression and anxiety. Exercise has also been proven to have a positive effect on the concentration levels of children with ADHD and other attention span disorders, and promotes generally better concentration levels throughout the rest of the Relax Kids session.
Muscle stretches have many of the same positive effects as higher intensity exercise. Relax Kids stretches are adapted to be effective and non-strenuous for children. Recent trials have found that Yoga stretches have a generally positive effect on treating depressive, and can also be used effectively to target symptoms of PTSD. It is also a calming warm-down activity that transitions into the following stage. The feel stage of the Relax Kids process involves consensual and clothed self or peer massage. This is an entirely optional stage that can be omitted for children with sensory issues. Massage and positive touch stimulates the long Vagus nerve. This nerve is responsible for the lowering of the heart rate and blood pressure and the production of oxytocin, a chemical produced during positive social experiences, which includes positive touch.
Studies have shown people artificially dosed with oxytocin had lower stress levels and higher pleasure chemical levels. Oxytocin also promotes peer bonding, which is important for creating a safe social space within Relax Kids classes. Deep and controlled breathing promotes full oxygen exchange, which slows the heart rate and decreases blood pressure. Both of these act as a sedative for the body and mind. Deep and slow breathing can be used as an effective way to manage anxiety disorders. The believe section of a Relax Kids class focuses on simple self-affirmations such as I am special or I am a calm star. These positive statements affirm perceived good personal qualities, improving self-esteem. Studies have demonstrated that positive affirmations can have a dramatic effect on achievements. A group of stressed pupils performed badly in a problem-solving exercise. However, after doing the same activity following a brief self-affirmation exercise, the participants performed at normal levels. The relax stage consists of being led through a guided meditation either by one of our Coaches or by pre-recorded CD/MP3 tracks provided by Relax Kids. These tracks use a combination of mindfulness exercises, and progressive muscle relaxation too mentally and physically relax participants.
Studies have shown that mindfulness can be effective in combating anxiety disorders in both adults and children, alleviating symptoms of depression, and reducing stress. A 2015 review of mindfulness research suggests that it has a generally positive effect on a wide variety of disorders. To find out more about our training DOWNLOAD YOUR INFORMATION PACK HERE – https://relaxkids.com/info-packs/
Relax Kids New Forest
Cindy White has always been in the field of Early Years, Inclusion, Health and Education. She is passionate about safeguarding and supporting the most vulnerable children in our society. Cindy has also been there to educate parents and to help them feel empowered through post natal, behaviour support, wellbeing, positive parenting, baby massage and domestic abuse courses so they positively impact on their children lives. Cindy trained as a Relax Kids coach in 2012 and trained, this year, as a ChargeUp Coach.
“I wanted to do the Relax Kids training to compliment my role, but sadly my role did not permit it. However, I believe things happen for a reason as my children gained from my training, as I used the 7 steps with them, building it into their routines, when travelling and in times of high anxiety. Life changed unrecognisably 3 years ago for my family and when I was diagnosed, out of the blue, with severe heart failure caused by a virus. I was so poorly I had to give up my role as full time Service Co-ordinator for New Forest Children 39 Centres, which I adored. Ironically, my departure coincided with the closure of Children Centres, in Hampshire. Having time out while trying to adapt to a new life I also had to step back and observe the needs of the community. I decided I still wanted to work as I still had the passion to want to support others. So I made the huge step to go freelance two years ago, and set up Barefoot Wellbeing and Parent Coaching. After a year of coaching parents I had so many parents asking me to work with their children due to low self-esteem, anxiety and anger.
I decided to reinstate my Relax Kids licence and incorporate it into my business model. I have not looked back. I love the impact Relax Kids has on all the children I work with. Every child is on their own individual journey and learning to self regulate. Calm is critical to them all. I love being able to support the next generation in becoming resilient and empowered. Offering a service which I know works. I feel there is a buzz going on these days. When I originally did the training people did not get what Relax Kids did. But now mental health is in, more and more people are open to the Relax Kids approach. Now I am back on my feet and living with my heart condition, my dream is to share the benefits of Relax Kids and ChargeUp with as many young people as I possibly can.
Have you found that group of people that you feel so comfortable with, who have the same beliefs and values as you and you feel totally and utterly supported by?
By becoming a coach, you will be joining a tribe of over 4000 coaches from 46 countries who are there to help and support you. As a coach you join our online coaches forum where you can receive support from all over the world by members of our purple tribe.
I have been using Relax kids CDs and books with my children for years and absolutely love them. They have had such an amazing and positive affect on us all. I am so excited to be a coach and embark on this wonderful journey. I know I am making such a difference to my family and others. Liz
As a coach, you would have access to one of our greatest assets – the incredible tribe of dedicated coaches who are all working towards the same goal; promoting relaxation, spreading self love and building self esteem.
As part of our purple tribe your heart will be full of passion, your mind will be overflowing with ideas and you will be empowered to take control of your destiny.
The RK franchise is so much more than a training, it is the unique opportunity to find your tribe – your soul family and some purple friends who will be there for you.
Join the Purple Tribe here https://relaxkids.com/training/book_now/relax-kids-training-dates/
If you are interested in joining the Relax Kids tribe and would like to book a clarity call with us, please book on here – https://relaxkids.com/training/chat-with-marneta/
Both bullies and their victims can often benefit from some anger management techniques.
Relax Kids have a https://relaxkids.com/product/anger-management/ CD that helps children relax and manage their anger. Relaxation strategies such as progressive muscle relaxation, breathing exercises, positive self talk and visualisations have been shown to be extremely effective treatment components for reducing stress and tension in children and young people.
These tracks can been used to help bring peace and calm to children as well as provide anger management tools for future outbreaks. This CD can also help promote empathetic skills and a positive expression of feelings. It helps children feel their own power and helps give them the power to improve their behaviour. Examples include: stepping into a cooling pool, floating like a feather, melting and sitting in a peaceful cave. These relaxations aim to develop peace and calm as children are introduced to relaxation exercises and simple anger management techniques. Enjoy!
Helping a child who continues to bully, deal with their emotions, anger and aggression is vital. Encouraging children to develop empathy skills is also important as is helping a child recognize that they are a good person, deep down inside.
Relaxation can play an important part in this process as children spend time thinking about their behaviour and connecting with their goodness and strengths.
Talk to the dolls about your worries, keep the dolls under the pillow when you sleep…
Worry Dolls are used by children in Guatemala. They talk to the dolls about their worries, keep the dolls under the pillow when they sleep and when they wake up the dolls take away their problems and worries.
Make your own Worry Doll
1 Find an old fashioned wooden clothes peg or a lolly stick. You could even use a small garden stick.
2 Draw a face on one side.
3 Place a small stick across the clothes peg and glue it on to make the doll’s arms.
4 Wrap some wool or embroidery cotton around the dolls arms, doing one and then the other.
Here are our 7 Stressbusters to celebrate 7 years of Relax Kids
When a child is stressed, sometimes they finds it hard to express it! So, try to spend time together talking about problems and stresses.
Here are our 7 Stress busters
1 Relax – Make sure your child has some time each day to rest and unwind with some TV, games, puzzles etc Meditate – Just 5 minutes meditation twice a day can have a profound effect on child stress. Listen to our fairy tail CD – https://relaxkids.com/product/princesses/
2 Massage – A few minutes head or shoulder massage will do wonders for your child’ stress levels.
3 Breathe – Slow and deep breaths are an almost instant stress reliever.
4 Write – Encourage your child to write a journal or diary and so they can identify their thoughts and feelings Routine.
5 Exercise – vigorous exercise is one of the best stress relievers.
6 Hug – Having a hug is a great healer and will make your child feel safe and secure.
7 Rest – Make sure your child has plenty of sleep.
Please note that children are great imitators and if they will mimic the way that adults around them handle stress.
Please pass it on and tell all your friends
If you have found this blog helpful please pass it on to your friends, colleagues, schools and nurseries and help us help more families and schools.
1 Soothing music can be relaxing. When you feel stressed, put on some relaxing music and let the music carry you away
2 Next time you feel stressed, take a few slow, deep breaths
3 One of the most relaxing scents is lavender. Add a few drops to a plastic spray bottle and spray into the air for some calm
4 Close your eyes and imagine you are somewhere more relaxing such as lying on a beach. See if you can feel the cool breeze on your skin and listen to the sounds of the ocean waves
5 When you feel stressed, take a short walk in the open air and breathe!
6 If you feel stressed, repeat to yourself, `I am calm`, `I am calm`, `I am calm`
7 Take regular breaks during the day to de-stress, Spend a few minutes doing something you love or simply chat with a friend
8 Keep a gratitude diary – make a list of all the things you love and are grateful for – this is a great exercise to help you feel calm and collected
9 If you are a worrier, write down your worries and make a list of all the things you can do to solve the problem
10 Slow your breathing down and imagine the muscles around your neck becoming soft and relaxed.
11 A warm lavender bath or a trip to the spa is a great de-stressor – you owe it to yourself!
12 If you feel stressed, listen to classical music as it has been proven to slow down the heart rate
13 Reduce stress by becoming mindful. Spend a few moments sitting quietly and noticing everything around you
14 If you feel stressed, say to yourself, I am breathing out as you exhale and say to yourself , I am breathing in as you inhale.
15 Exercise to reduce stress – take a walk or run for 15 minutes and you‚ you’ll feel so much better
16 If you feel you need to relax – make a pledge to care for yourself and take regular breaks from your busy life
17 Get up early and spend just 10 minutes closing your eyes and relaxing
18 Make sure you laugh lots – it is a brilliant de-stressor!
Please pass it on and tell all your friends
If you have found this blog helpful please pass it on to your friends, colleagues, schools and nurseries and help us help more families and schools.
Everyone has moods – it is part of life
Everyone has moods – it is part of life. Sometimes, it can be just a word that someone says that sets us off, it could be a painful memory or a change in our situation. Learning to cope with our moods and how to change them is something that not everyone is aware of.
Here are some tips to help you change your mood.
1 Go for a brisk walk – get some endorphins (happy hormone) racing round your body. Feel your heart beat and breath quicken as you enjoy a good walk around the block. You will come back refreshed and ready to tackle your next task.
2 Change your environment – This can often help you shift your mood. If you are outside, come inside and vice versa. Try going to another room and having something different to look at. You may like to go to a park or library or sit in a coffee shop.
3 Close your eyes and imagine someone you love is looking at you and telling them how much they love you and how amazing you are and reminding you of all your great qualities.
4 Try a yoga – Practicing exercises that require your concentration as you balance, can help shift your mind. You could simply try standing on one leg with your arms in the air. Imagine that you are a tall tree, solid and strong and immovable. Standing up tall can also help you change your mood.
5 It’s hard depressed, sad, anxious, or in emotional pain. And while it can be healthy not to run away from our feelings, or to be able to feel and express them, it’s also healthy and important to not overwhelm ourselves, to not get so stuck in painful emotions that they overwhelm or oppress us, and to give ourselves a break.
6 Listen to some music that makes you feel better. Put your headphones on, close your eyes and take your mind away from your problems for a while and let the music soothe your feelings.
7 Become aware – notice what is around you as you sit or walk. Notice all the little things that you might normally miss.
8 Laugh out loud – Even if it is the last thing you feel like, try to laugh. It may feel strange, but try and practice giggling and laughing. Even if the laughter is not real, you can trick yourself into feeling better.
9 Watch a comedy – If you have sometime, watch a funny movie or sitcom on TV. Limit yourself, so you don’t end up spending the day in front of the box, but make sure you do something physical as well.
10 Write down all your thoughts and feelings – It often helps to write down how you feel. Spend some time writing and drawing and doodling yourself to a better mood.
11 Talk about your feelings – Is there a friend, teacher or close relative that you can talk to? Never be afraid to talk about your feelings. Don’t be ashamed of your feelings. Talking about it could help you feel much better.
12 Visualise yourself in a beautiful environment – Close your eyes and imagine you are in a forest, by the sea or in the countryside. Feel as if you are there and let your body relax in this beautiful setting. Relax Kids https://relaxkids.com/product/nature/ is great for this.
13 Breathe it away – Take in a deep breath and as you breathe out, breathe the negative feeling away. Practice this for a couple of minutes and notice the effect it has on you.
14 Smell some flowers – Some smells can have a powerful impact on our mood. What smells do you love? Take a deep breathe smelling your favourite smell.
Bullies are looking for attention
Bullies are looking for attention. Try to give them as little attention as possible. As soon as they know you are upset and scared, they will taunt you more.
1 Walk way if a bully approaches you
2 Be positive and think about how great you really are and take no notice what anyone else says
3 Affirmation – have a positive saying that you repeat to yourself in your mind when the bully is coming close
4 Put on an invisible cloak of courage and imagine that anything the bully is saying just bounces off the cloak
5 Try to visualise the bully looking silly, maybe with spotty pants, or a party hat or a clowns mask
6 If you stay confident, the bullies will go away as they only come to people they think are weaker than them.
Dont forget to stay calm and focussed with our Relax Kids CDs. We recommend https://relaxkids.com/product/anxiety-and-worry/ for building self esteem.
The power of visualisation
This is a beautiful story about the power of visualisation
The Blind Man
Two men, both seriously ill, occupied the same hospital room. One man was allowed to sit up in his bed for an hour each afternoon to help drain the fluid from his lungs. His bed was next to the room’s only window. The other man had to spend all his time flat on his back. The men talked for hours on end. They spoke of their wives and families, their homes, their jobs, their involvement in the military service, where they had been on vacation.
Every afternoon when the man in the bed by the window could sit up, he would pass the time by describing to his roommate all the things he could see outside the window. The man in the other bed began to live for those one-hour periods where his world would be broadened and enlivened by all the activity and color of the world outside.
The window overlooked a park with a lovely lake. Ducks and swans played on the water while children sailed their model boats. Young lovers walked arm in arm amidst flowers of every color and a fine view of the city skyline could be seen in the distance. As the man by the window described all this in exquisite detail, the man on the other side of the room would close his eyes and imagine the picturesque scene.
One warm afternoon the man by the window described a parade passing by. Although the other man couldn’t hear the band – he could see it. In his mind’s eye as the gentleman by the window portrayed it with descriptive words.
Days and weeks passed. One morning, the day nurse arrived to bring water for their baths only to find the lifeless body of the man by the window, who had died peacefully in his sleep. She was saddened and called the hospital attendants to take the body away.
As soon as it seemed appropriate, the other man asked if he could be moved next to the window. The nurse was happy to make the switch, and after making sure he was comfortable, she left him alone. Slowly, painfully, he propped himself up on one elbow to take his first look at the real world outside. He strained to slowly turn to look out the window beside the bed.
It faced a blank wall. The man asked the nurse what could have compelled his deceased roommate who had described such wonderful things outside this window. The nurse responded that the man was blind and could not even see the wall.
She said, ‘Perhaps he just wanted to encourage you.’
Relax Kids does work!
According to a recent article in the <a href=’http://www.telegraph.co.uk/education/primaryeducation/6255646/Not-wanted-in-class-the-growing-exclusions-from-primary-school.html’>Telegraph</a>, more than 40,000 children aged between 4 and 7 were excluded from their primary schools last year – and not all of them from deprived backgrounds.
Recent research by Ofsted, the education standards watchdog, highlighted the extent to which very young children are being excluded from primary schools for everything from physically attacking pupils and teachers to inappropriate sexual behaviour.
The report was based on visits to 69 primary schools, half of which had above-average exclusion rates for four-to-seven-year-olds. The survey echoes recent national figures showing that in 2007/8 43,290 children were excluded temporarily from primary schools, a rise of about 10 per cent since 2004.
Relax Kids does work!
In 2006 Sylvester Primary School in Merseyside had 19 exclusions. After using SEAL and Relax Kids daily, they brought this down to zero in 2009 and 2010! This may well show the powerful effect that relaxation can have on a whole school
Here are some Chill Skills for children
1 Repeat to yourself ‘I am cool, I am cool’
2 Breathe in deeply for a count of 4, hold for 4 and out for 8
3 Imagine you are in a calm and tranquil place such as the top of a mountain or lying on a beach for at least 1 minute
4 Count backwards from 20-1
5 Go for a walk or run up and down the stairs two or three times
6 Listen or dance to your favourite music
7 Stretch your whole body as much as you can
8 Imagine there is an ice cube melting on your head
The Government is concerned about the rise in childhood anxiety and stress
Children and stress seems to be the topic on everyone‚ lips at the moment. The Government is concerned about the rise in childhood anxiety and stress and it is important to teach stress management to our kids. As adults, we are more able to adapt to stressful situations, but children need to learn these tools from a young age.
Here are 10 simple activities that you can easily incorporate into your routine, to help teach your child to manage their stress. Even if your child is not displaying any apparent signs of stress, these techniques and suggestions can also be adopted as preventative measures:
1 Teach them to breathe. Encourage deep breathing ‚ in through the nose and out slowly through the mouth. There are plenty of breathing exercises in https://relaxkids.com/store/cds/relax-and-de-stress/
2 Give them a massage. Massage your child‚ temples, hands, feet, back or shoulders. Try this before bed or while watching TV.
3 Go for a walk. When your child is feeling stressed, take 10 minutes out and go for a walk around the park or even around the block. Walking in the wind and rain really can de-stress and energise kids!
4 Get arty. Have a box full of relaxing activities at the ready, such as colouring sets, modelling clay and craft kids to help take your child‚ mind off whatever is bothering them.
5 Chill out. Try to create a Chill Out space at home and encourage your child to visit this place daily or whenever they, feeling stressed or anxious. You may like to listen to a Relax Kids CD such as our Nature CD the https://relaxkids.com/store/cds/nature/
6 Writing. If your child is older, they may like to write their thoughts and feelings down. Encourage them to write something every day and let out all their internalised stress in the page. If there is something particular bothering them, they could write down what it is, and then scrunch up the paper and throw it away in the bin!
7 Affirming. By repeating the words, I am Calm, I am Peaceful‚ I am Quiet‚ I am Serene‚ will enable your child to find themselves in a more restful mindset. Star Cards are great for affirming children‚ positive qualities. You might like to try https://relaxkids.com/store/cds/believe-and-achieve/ which is full of positive affirmations.
8 Eating. Make sure your child gets plenty of fresh fruit and vegetables and reduce their intake of processed food. This will ensure that their bodies are packed with all the necessary nutrients needed to stay balanced.
9 Drinking. Make sure your child is always well-hydrated with plenty of water and fresh juices. Avoid sugary drinks or drinks with artificial flavours which can make children out of balance and hyperactive.
10 Listening. Calming music can have a positive effect on children, as it stimulates the Alpha brainwaves. At the end of the day, try to play some classical or relaxation music to help children wind down. You could try reading a book such as https://relaxkids.com/store/books/aladdins-magic-carpet/ for some added calm before bedtime.
If you have found this blog helpful please pass it on to your friends, colleagues, schools and nurseries and help us help more families and schools.
Here is a lovely exercise for you to try at with your children today!
SHOWER OF LIGHT
Close your eyes, be very still and imagine you are standing under a shower of light. Thousands of tiny droplets of light are raining over you. First of all they touch the top of your head, and instantly your head feels calm and relaxed. Then they drip down your face and the whole of your face begins to feel soft and calm. Your face is relaxed. The shower of light continues and touches your shoulders and arms. As become soft and relaxed. Your arms are relaxed. The rain of light is pouring now over your whole body, including your legs and feet, and you enjoy the feeling as they to relax. Your legs are relaxed. Now your whole body is covered in these beautiful droplets of light, like tiny stars. This shower makes you feel so calm and peaceful and so light. Your body is relaxed, relaxed, relaxed, relaxed.
And now, when you are ready, wiggle your fingers and toes, have a big stretch and open your eyes.
You can find more exercises like this in our https://relaxkids.com/store/books/the-wishing-star/ – 52 relaxations for children. If you would rather play one of our gorgeous https://relaxkids.com/store/product-category/cds/, visit our shop today!
Aromatherapy uses various oils to enhance mood states, bring relaxation and improve general health and well being.
Smell your way to relaxation
Aromatherapy uses various oils to enhance mood states, bring relaxation and improve general health and well being.
It is easy to introduce simple aromatherapy into your home with scented oils and candles.
Do make sure that the oils are natural as some synthetic fragrances irritate some children when they breathe them in. Please make sure you keep aromatherapy oils away from children and only use one or two drops as they are very strong.
How to use aromatherapy in your home
. Drop in a bath
. A few drops in a spray bottle with water and spritz the room like an air freshener
. A few drops in drawer lining
. A couple of drops with water in an oil burner
. A few drops on a damp towel on the radiator
Which oils to use?
. Lavender and Chamomile re safe to use with children and will help them relax and sleep peacefully. They are great for use in the bedroom and bath.
. You could mix a drop of lavender oil in some cream or unscented oil and rub on your child’s feet.
. Put a drop on a tissue and let them keep it on their pillow at night.
. Rosemary or peppermint are great for older children during homework time as it clears the mind. Put a drop on a tissue and let them keep it on their desk.
. Tea Tree or Lemon are great during the flu season as they can kill germs in the air and the environment and keep them safe from siblings, colds and other infectious childhood diseases. They are also great for helping get children up in the morning. You may like to spritz the air with a few drops of oil diluted with water.
. Eucalyptus oil is great for coughs and colds. Put a few drops in some hot water and let them inhale the steam. (please stay close and never leave them unattended)
. Rose oil is very soothing for an emotional child. Try a couple of drops in their bath.
. Mandarine oil is good for anxious and worried children.
Enjoy filling your home with lovely aromas!
Please pass this on to anyone who might find it useful.
Yoga and meditation are great for de-stressing, but have you thought of introducing young children to relaxation. No matter what age children are, they can benefit greatly from relaxation. Here are some of the many benefits.
Relaxation benefits children’s bodies in that it helps relax muscles and calm the nervous system as well as boost the immune system and helps children sleep.
Relaxation benefits children’s minds in that it sharpens concentration, promotes positive thinking and improves memory.
Relaxation is also great for children’s self- confidence and self- esteem, creativity and imagination.
Here is a simple relaxation exercises for families and classrooms.
This is a great stretch. It helps relax all the muscles in your shoulders and back. Give yourself a big hug and slowly lean forward, so feeling a nice open feeling in your back. Breathe in and out. Slowly bring your arms back to your lap.
You can find more in our books and CD’s https://relaxkids.com/store/
If you liked this blog, tell your friends, colleagues, local schools and nurseries and help us help others! Thank you.
KICKSTART your Business
The next Coach Call will be on Wednesday 14th September at 8pm UK time. All coaches in licence will see the link for the ZOOM in the “Business ZOOM Meetings” section on the portal.
Marneta looks forward to welcoming you back after the summer break.
Here are some relaxations and stretches to help children to release tension during travel.
Here are some relaxations and stretches to help children to release tension during travel. It only takes a few seconds to stop and practice one of these stretches and is a great way to give children a breather. Please ensure that children stretch slowly and do not hold their breath. Make sure they do not bounce during any stretch and only hold to a mid point of tension.
. Sit with your arms by your side, gently roll your shoulders backwards 10 times and then roll them forward 10 times.
. Sit with your arms by your side, pull your shoulders up to your ears. Hold for 4 counts and then drop them down. Repeat this exercise.
. Give yourself a big hug and slowly lean forward, so feeling a nice open feeling in your back. Breathe in and out. Slowly bring your arms back to your lap.
Top Tips to Gain the Most from Outdoor Play
Outdoor play can be extremely valuable to childrens development. It has many proven benefits including helping to develop childrens coordination and balance, whilst building confidence and reducing stress levels.
Children are no longer used to walking on uneven surfaces and are more used to the paved walkways of our towns and cities, resulting in a reduction in their motor control skills. Increased levels of obesity have been well documented in the press, and placing outdoors boosts children. As fitness and improves their all-round health and wellbeing.
It should be a pastime that is easy and relaxing for both children and adults and should not be a daunting prospect. Spending time outdoors can help build relationships between both parties sharing experiences away from the stresses of the home and everyday life.
1. Expect children to get messy and provide suitable outdoor clothes. Allowing a child to explore their natural environment without the fear of getting all muddy will ensure they get the most out of nature. It will build their confidence and allow them to use their imaginations and resourcefulness to find creative games and practical activities that might result in them getting a little dirty. Having waterproof playsuits is a fantastic way to ensure children keep warm and their clothes stay dry.
2. Encourage children to use their own senses – Children should be allowed to explore their senses and being outside is the best place for them to see, touch, hear and smell a wide variety of things. Picking a quiet place can encourage them to listen and appreciate elements of nature that may go unnoticed otherwise. Remind them to look up as well as down‚ clouds can be a great way to spark childrens imaginations too!
3. Take things with you to encourage exploration. Taking a rucksack on trips can provide children with lots of tools to keep them interested in the outdoors. A magnifying glass, mirror, pad and pencil can provide plenty of entertainment and allow children to explore the area around them more fully. Setting tasks can also make their time outside more enjoyable. Treasure hunts encourage movement and exploration and asking them to find (for example), anything orange or anything shiny, helps them to be more aware of their surroundings and look more closely.
4. Try to visit a place in all seasons . Going back to the same spot over and over will allow children to see the seasonal changes that occur. Making a scrap book to record the changes (collecting leaves, petals, taking photographs) enables children to record their observations and gives them a project they can take ownership of. The experience does not have to start and stop at a specific point and travelling to and from an area can also become part of the experience. Walking to a wood, field or park allows you to talk to your child about what they have seen or what they expect to see. This not only aids their development, but also helps build relationships between you both. A bus or train journey can work in much the same way.
5. Try to let the children lead the play. Play time can be much more beneficial to children if they are allowed to lead the play themselves. It enables them to make their own judgements about risk by learning about their physical limitations and boundaries. Giving children guidance, without dominating, will help them find their own level of ability and build their confidence. As well as all the other benefits of playing outdoors, it will teach young people to respect nature. They will grow to have a better understanding of their natural world and can be taught how to treat it in the right way by taking care where needed, not dropping litter and minimising their impact on the environment.
There is no excuse not to make the most of being outside. As Oscar Wilde put it, there is no such things as bad weather, just bad clothing.
Tips to help get your child to sleep
I was talking to a distressed mother. Her 5 year old has terrible trouble sleeping at night. With the support of some of our wonderful friends on Facebook, I have put together some quick tips to help parents who struggle getting their children to sleep.
If you have any other suggestions, please do feel free to add them.
