Table of contents:
- 1. Music as a relaxation technique for children
- 2. Relaxation techniques through mindful eating
- 3. Hug a tree
- 4. Recover the art of storytelling
- 5. Emotional photography as a relaxation exercise
- 6. Mindfulness books for children
- 7. Sensory exercises for children
- 8. Ritual of gratitude
- 9. Relaxation games: painting mandalas
- 10 Reading poems for children and young people
- 11. Yoga for children
- 12. Introduce Mindfulness to yoga
- 13. Meditation as a relaxation exercise for children
- 14. The turtle
- 15. Relaxation game: like a balloon
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Childhood is one of the periods of life in which it is possible to acquire habits that leave a constructive mark in 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 scary.
For the child to learn to live in a healthy and happy way, it is important that they learn different relaxation exercises since this helps children reduce their level of stress, both mentally and physically and also helps to reduce shyness child, as well as to control tics and other symptoms that are related to anxiety.
To help them manage that anxiety and make them 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.
You may also be interested in: 9 relaxation techniques for stress Index- Music as a relaxation technique for children
- Relaxation techniques through mindful eating
- Hug a tree
- Recover the art of storytelling
- Emotional photography as a relaxation exercise
- Mindfulness books for children
- Sensory exercises for children
- Gratitude ritual
- Relaxation games: painting mandalas
- 10 Reading poems for children and young people
- Yoga for kids
- Introduce Mindfulness to yoga
- Meditation as a relaxation exercise for children
- The turtle
- Relaxation game: like a balloon
1. Music as a relaxation technique for children
Music has been a part of human life since childhood. There are different types of melodies that can influence child development. Those that have a musicality and rhythm that encourages relaxation feed this calm state of mind. This music can serve as an ambient base for a relaxation exercise focused on conscious breathing.
2. Relaxation techniques through mindful eating
In a daily environment such as weekend meals, it is possible to create an atmosphere of enjoyment around this routine to highlight not only the menu on the table, but also the sensations, emotions and flavors. That is, mindful eating. For this, it is advisable to live this moment without haste. It is also convenient to turn off the mobile phone and television.
3. Hug a tree
The conscious power of contact with the present can be seen 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 enjoying a walk through a green area.
4. Recover the art of storytelling
Learning to live in the present is one of the symptoms of vital wisdom that reinforces happiness. And mindfulness provides a methodology focused on mindfulness that can define a viable way to connect with the moment.
Oral narration feeds children's imagination. In that case, you can create stories described in natural environments so that the context of the plot starring the characters itself brings the essences, sounds and typical characteristics of this well-being environment to the child's heart.
5. Emotional photography as a relaxation exercise
The art of capturing images 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 the heart through pause and observation. Therefore, it is possible to motivate the child to practice the art of photography through images that contain their own gaze.
6. Mindfulness books for children
Books are an educational stimulus for children. In that case, in the catalog of bookstores and libraries you can select titles on the subject of mindfulness in a language close to the children's audience. That is, they are works that aim to bring this methodology of conscious attention to the smallest of the house. The benefits of mindfulness in education are many and we must take advantage of them.
7. Sensory exercises for children
The human being connects with the present through the information received from the senses.
- From this observation, you can suggest that the child focus his attention on an element that he can see directly around him.
- Another exercise related to sensations is walking barefoot on the carpet in a room in the house.
- In relation to sounds, the child can focus on sounds of nature, for example, the wind that moves the trees.
8. Ritual of gratitude
This relaxation exercise can be done on a weekly basis and can be a simple family act through which to reinforce this feeling towards life. Creating a habit of gratitude is constructive to reinforce optimism, happiness and the appreciation of reality, beyond the dissatisfaction produced by placing the point of attention on the deficiencies instead of on what one has. Each family can personalize their gesture of gratitude individually.
9. Relaxation games: painting mandalas
Through this exercise of coloring a mandala, children can not only put into practice mindfulness, 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 your free time.
10 Reading poems for children and young people
Poetry has its own musicality through the rhythm and meter of the verses. Through reading this type of work, children discover the beauty of words from an interpretation that has a marked compass. 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.
11. Yoga for children
One of the best relaxation exercises for children and adolescents is yoga as it is positive for enhancing the overall well-being of children. The yoga groups are guided by expert instructors who offer specially recommended dynamics. Yoga combines two very important ingredients: breath control and awareness of body posture. In this way, it is a discipline that involves the body and the mind.
The relaxation techniques associated with yoga are especially positive in preventing the possible anxiety states linked to the impulsivity of hyperactivity. In addition, through the performance of some yoga dynamics, he internalizes these dynamics that he will repeat in a sequential way at different times. The effect of repetition is very therapeutic.
12. 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: it increases the self-esteem of the child who becomes more aware of himself. By improving the relationship that the child has with himself, this well-being also increases in the ties with the environment as if it were a mirror law, in addition, the child also acquires better concentration by reducing impulsivity.
The benefits of yoga 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 this case, they are the starting point to share time in common and strengthen affective bonds based on dynamics that promote optimism, stress control and comprehensive well-being (body and mind). Mindfulness includes a combination of relaxation and meditation exercises. They are exercises that raise the level of interiority, in this way, the person focuses on himself, beyond the outside noise.
13. Meditation as a relaxation exercise for children
Another discipline that is also therapeutic for children is meditation, which starts from an important premise: the capacity for mental attention also requires training, that is, it is a skill that draws on one's own practical experience. Meditation increases the level of resilience and improves personal 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 the 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.
14. The turtle
"The turtle" is another of the most frequent 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 on 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. It will hold that position for a few seconds and then, with the sunrise, it will stretch again, always slowly. In this way, you relax your muscles and your mind at the same time.
15. 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 this out, we will indicate to 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 feel your lungs fill with air and you feel your abdomen also fill with air, just like a balloon. Afterwards, the child will slowly expel the air, slowly, like a balloon that deflates little by little.
This article is merely informative, in 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 15 relaxation exercises for children, we recommend that you enter our Meditation and relaxation category.