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In our busy world, it is common to experience worry, frustration, feelings of low self-worth and sadness. Our children can also become caught up in this swirl of emotions given the extra demands of school, peer relationships and extracurricular activities. When my clients bring these issues into our session, I often suggest working together to uncover and understand ways to identify triggers and the unhelpful thought patterns which are most likely promoting these uncomfortable feelings. We also work toward finding ways to re-center and focus on what in life is within our control, with the ultimate goal to find ways to achieve a sense of peace and calm.
Many calming strategies, typically taught during therapy sessions, can help improve mood and mindset. These strategies can also assist in noticing negative thoughts that run through our minds, which are the ultimate trigger for negative emotions. In addition to breathing exercises, I also recommend meditation. Meditation is a practice that can be used to help us feel grounded, focused on the present and more intentional with our actions. During meditational practices, we are able to tune into our body in that very moment, begin to relax muscles, lower tension and work towards letting go of self-doubt and worry. During this practice, we are also able to fuse in a more helpful way of thinking with the use of positive affirmations and self-talk. With practice, individuals can begin to hold on to that relaxed, meditational state while going about daily activities, thus having the ability to respond to stressful situations with clear thinking and intentional actions.
Meditation is helpful for all ages. Children through adults can all experience benefits. Meditation is also an evidence based practice and, in addition to helping in reducing symptoms of anxiety and depression, may also contribute to improving physical health issues such as high blood pressure, heart disease, sleep issues and chronic pain when paired with routine medical care.
Enjoy the journey, don’t focus on the goal
Meditation takes practice and does not always come easy right away, especially if there is a background of trauma or anxiety. If this is the case, before trying a guided meditation, it can be helpful to start out by listening to relaxing sounds, such as beach waves or rain. In addition to this, some have found that by listening to different sound frequencies or tones, such as binaural beats, they can achieve a sense of peace and calm. Here are a few more recommendations for beginners:
Beginner Recommendations
- Try sitting comfortably, in a relaxed posture and within a quiet space where you can limit distractions.
- Try starting with short, 5-10 minute sessions each day. During this time, try working to simply train your mind to focus for just these few moments. If your mind should start to wander, simply and without judgment, redirect and return back to the meditation.
- Practice patience with yourself. Go slow, while using empathy and kindness.
There are many guided meditations posted for all ages on YouTube.com or wherever you listen to music. Additional resources include: www.sacredacoustics.com.
For children, I recommend trying the meditation offered in the book, A Handful or Quiet: Happiness in Four Pebbles by Thich Nhat Hanh.
