It is very important that children have some time to relax before going to sleep in the evening and thus promote better sleep.
It is very important that i children before going to sleep in the evening have some time to relax and thus promote better sleep. Have you ever thought about which techniques and tools can help them in this sense? We suggest some by the way meditation and relaxation exercises suitable for the little ones that you can experiment with before putting them to bed.
We often underestimate the importance of relaxation and meditation from childhood. These simple but powerful techniques not only give a feeling of tranquility but help young and old to better manage those everyday situations that produce anxiety and stress. In short, a way to learn to regulate one's emotions, especially negative ones such as anger and aggression.
But how can we guide our children in the "art" of meditation and relaxation so that these techniques become something natural in their daily routine? Of course, a lot depends on the age range of the little ones. During early childhood, for example, between the ages of two and a half and six, the ideal is to act through relaxing games in which to use stories, music or quiet and peaceful environments to facilitate the transition to sleep.
In second childhood, however, starting from about 7 years, the ideal is to focus on instructions focused on controlling the breath, body sensations and so on. Yoga positions for children can also be proposed more easily.
Here are some ideas for little ones to meditate before bedtime:
Index
Create a relaxed atmosphere
In the evening, quiet games should be offered accompanied by more subdued lighting. For example, you can use candles and perhaps spread relaxing aromas such as that of lavender essential oil which creates a calmer atmosphere and facilitates sleep.
Music accompanied by relaxing words
Even music can greatly help relaxation, even better if accompanied by the right words, for example we can introduce a melody with a phrase such as: "now let's listen to this song while we relax lying on the bed". This promotes tranquility and prepares you for sleep.
Yoga positions
To encourage the relaxation of the little ones, you can experiment with some yoga positions using the references of animals or magical creatures. The ideal positions to rest better are for example that of the tree, the mountain, the cobra, the butterfly, the camel and the bear.
Breathing and imagination exercises
At bedtime it is also very useful to do controlled breathing exercises, based on four steps: inhale for four seconds, hold for four seconds, exhale for four seconds, hold your breath for four seconds.
While breathing, children can be told a story by referring to the sounds around them, body sensations, perceived smells and so on.
Telling stories
Imagination and creativity are very powerful tools for children, so it is good not only to tell them stories but also to encourage them to create their own characters. Stories can be about a plant, a tree, an animal or an element of nature. The goal is for them to learn to recover the sounds, smells and flavors of their experience from their memory.
Music and meditation together
For example, you can listen to classical music while doing the meditation and breathing exercises described above. This helps to foster creativity, create a strong bond between parents and children and obviously well predispose to relaxation and sleep.
On yoga and meditation for children you may also be interested in:
- YOGA AND MEDITATION AT SCHOOL: AN EXTRAORDINARY REVOLUTION IN CLASSROOMS AROUND THE WORLD (VIDEO)
- MEDITATION AT SCHOOL: HELPS CHILDREN TO STUDY BETTER AND MANAGE EMOTIONS
- 1 MILLION CHILDREN IN MEDITATION TO SAVE THE PLANET (VIDEO)
It would be nice to create a routine like this with your kids before bed. Can you propose a relaxed atmosphere that is able to favor the sleep of the little ones?
