Yoga and Mindfulness for children and Teens.
The Importance of Self-Care
As parents, we take on a lot of responsibility for someone else’s needs and happiness. Sometimes we can neglect our own needs because we are so busy looking after our loved ones. Of course, taking care of them is great, and you should do it with love, but you are important too. Self-care should be made a priority so that you are in a good position to help others and you don’t end up burning out, feeling over worked, overwhelmed, and underappreciated. It can be helpful to schedule in time for self-care on your daily planner just as you would an important meeting or appointment. Taking some time for you can make all the difference. I’m sure you have heard the Cliché saying about filling your own cup first as you cannot pour from an empty cup. Cliché it may be, but it is so true.
We cannot teach what we haven’t learned. We can’t expect our children to grow up strong, happy, and carefree if we don’t model that behavior ourselves. Taking this time for you is not selfish. It will make you a better parent. It will allow you to show up at your best, less likely to snap at the smallest thing or to be too fatigued to listen whole heartedly. Taking care of yourself will allow you to recharge and feel balanced again.
What is something that you love doing? Maybe you haven’t done it for a while, maybe even not since having children. If you’re stuck for ideas give this next exercise a go. Have a pen and paper ready to jot down your ideas.
Spark Joy Activity
Sit in a cross-legged position on the floor (you can use a pillow or yoga block to lift the hips slightly) or sitting up tall on a chair with feet firmly on the ground. Allow your hands to rest naturally on your lap or palms open to the sky.
Take between 5 – 10 deep, slow breaths. Allow the mind to clear as you focus your attention on the breath. Any time your mind starts to wonder, bring it back to the breath. Close your eyes if it feels right to do so.
Once you are settled, think about when you were a child. What activities did you really love doing? How did they make you feel? Did you enjoy baking, painting, horse riding, dancing, singing, playing board games, getting out in nature? The sky is the limit here. Think of anything you can.
Once you feel inspired open your eyes and start to write down as many activities you can think of that you once enjoyed.
Now look at the list and see if anything listed would spark joy in your life now.
Another way to add in a little self care to your week...
I have new yoga classes starting next week (23rd September 2020) for parents wanting to connect with themselves and other parents and to move their body in a way that feels good. No need to worry about childcare or traveling as it is all from the comfort of your own home. Click here to book now.
Take the 7 day self care challenge!
Check out my free 7 day self care challenge here.
You may also be interested in
Self love, that inner critic and breaking out of comfort zones.
Please comment below what sparks joy for you. Have a great week!
You are amazing!
Day 7 of our 7 day self care challenge. Well done for sticking with this guys. You are amazing!
I've posted this one a little bit earlier but if you have already had your brekkie change it to make yourself a loving lunch or dinner ;)
Have you ever made a partner or a friend or relative a really nice breakfast. Like went all out with there favourite things, maybe added a few nice gestures with it like a flower. Maybe even put it on a tray and bought it up to bed for them. I love doing this for others but how often do we do this for ourselves? Often ifs just me I would be tempted to knock something up that's quick and easy but today let's show ourselves the love we deserve. Make yourself a beautiful breakfast or meal. Put some loving touches on, have it in bed, out in the garden or just set the table. You can do this with your family and maybe get them to help with their own breakfasts too.
Then sit down, turn off distractions such as tv or radio and just enjoy your efforts. Take each bite slowly and notice the different flavours and textures.
You absolutely deserve this time and effort.
Let me know what you made yourself in the comments below or better yet share a picture of your beautiful plates 😍
Did you enjoy that 7 day self care challenge? Please feel free to share it with others and repeat any of the days as you wish 😁
Thank you for all your kind words and support on the page and thanks for joining in.
What would you like to see more of on the site next week?
Day 6 of our 7 day selfcare challenge.
Well done for sticking with this or if you're just seeing this now, welcome 💖
Today we talk about enjoying the strawberry moments. This is something I got from a book called 'A year of living kindfully' by Anna Black which I have found very inspiring.
There is a story about a woman being chased by tigers. She is running fast but comes to a cliff edge. She begins to climb down but slips, she quickly grabs hold of a vine, but there is a mouse gnawing at the vine and it is getting thinner and thinner. She is hanging on for her life, with tigers above and now below. She suddenly sees a wild strawberry just within her reach. She takes the strawberry, places it in her mouth, and thoroughly enjoys it.
When it feels as if our life is falling apart, we can sometimes miss these strawberry moments but there are always strawberries if we are willing to look.
Have you got any 'strawberries' in your grasp today? Share some of your strawberry moments below!
For me my strawberry moment has got to be sitting down with my 2 wonderful kids for a delicious breakfast. Homemade waffles and orange juice. Laughing at silly jokes with them and just feeling blessed. Right now so many everyday normal tasks of a few weeks ago seem so far away. Things we took for granted every day as they were just so ordinary. So even something as normal as sitting down with the family to breakfast just has to be appreciated. To just feel like everything is normal, even just for a couple of hours is bliss.
What is your strawberry moment today?
Day 5 of our 7 day self care challenge is to just be.
We have a lot going on right now. Its testing emotionally, physically, mentally and spiritually. Be gentle with yourself and just allow yourself to be right where you are right now. You can take time to practice what we have talked about on the previous days and that will help but sometimes self care is snuggling up, getting cosy and watching something positive on Netflix.
Do what you need to do today for you and when you do, really be in the moment. Everything else can and will wait. Just be and know that that is enough.
Day 3 of our 7 day self care challenge!
Join along at any point!
How am I treating myself physically right now?
We can't change our habits unless we become aware of how things actually are. A great psychologist and author-Christopher Germer tells about how a moment of self compassion can change your day and a string of these moments can transform your whole life.
This is a tough time, I don't need to tell you that
You know. So being stuck in, how are we treating ourselves physically?
So today's practice is all about noticing. Grab a pen and paper and reflect on the following.
Positive changes to consider for today
That might have been a very confronting challenge and it is okay to feel whatever you feel about your discoveries. Awareness is key. So after reflection note how you can treat your body better physically. Don't over do it here. This is an overwhelming time as it is. Just choose one to three things you want to consciously make an effort with today. Here are a few ideas.
- Drink more water
- Snack on fruit and veg more often
- Sit down and enjoy your food mindfully
- move with love
- Do a workout that you love (dance, yoga, hiit, step - there are so many videos on youtube)
- allow time for your body to recover, take time to rest
- take a walk in nature keeping social distancing
Day 3 done! You guys are nailing it!
I am loving all the love and support on the page! Keep it going guys and tag someone who may want to join in! You are incredible!
Don't Hate - Meditate
Day 2 of our selfcare challenge! Never too late to join in. Start with what feels good to you!
Meditation is something we have all heard is good for us but some of us have already decided it's not for us, they didnt like it. There are soo many different types of meditation and to be honest if you love it all the time, you might need to do more of it. Yes relaxation can be very relaxing but it can also be a challenge. Sitting with your thoughts can be confronting. It can make us practice being with our emotions and feeling each one of them be it restlessness, boredom, calm, anger or happiness.
Meditation is an opportunity to practice learning how to respond to these emotions and impulses in a safe environment. With regular practice it can also rewire the brain and the body.
When you mediate you are practicing
-being in the moment
- letting go of distractions
-choosing where you want your attention to flow
-noticing what is pulling your attention away
-listening to your mind and body
-trusting yourself and the process
Tips for meditating
- Choose a place you feel safe and that there will be no distractions.
- turn your phone off or on silent/airplane mode on
- set a timer or play a relaxing melody that lasts the amount of time you wish to meditate for
-get into a comfortable position looking after your back. Maybe you sit up in a cushion, back supported by the wall, maybe you lay down. You are in control. Make choices that suit you.
-Backround noise will only annoy you if you let it. Bring your focus in. A perfectly quiet place isn't always possible so how can we meet that? Let it be part of your practice to find calm in the chaos if you have to, tho in a perfect world you will have a calm, quiet spot.
-if your mind wonders (and it will) just bring your attention back to the breath each time.
If you are a beginner start with just 5 minutes. This is plenty. You can work up to more if you choose 💖🙏
Please tag someone to remind them to take 5 minutes to breath 💖🙏
Let me know if you are joining along this challenge in the comments below!
Hi everyone! I have prepared a self care challenge for 7 days. Each day I will post up a new way of how we can show our selves some kindness, love and understanding through this strange time, and any time really.
To look after our little ones at home, we have to try and be in the right space to do so ourselves. Putting on our own oxygen mask first so to speak. I have seen so many amazing activities and ideas for the kids which is brilliant but now it's time to do something for the adults too 💖 Of course children and teens can also join in these little practices as it's never to early to start a strong self care routine 💖🙏
Follow along this journey. They will be short practices but I am hoping they will make a difference to your day. This is for all adults, parents or not.
Start by sitting up nice and tall. This could be in a cross legged position on the floor or upright on a chair, feet flat on the ground. Become aware of your shoulders and as you breath in, lift your shoulders up to your ears. On the exhale, bring your shoulders back and down. Do this 4 times if that feels right to you.
Now imagine the tip of your nose is a paint brush and begin to paint little circles with your nose. Keep the breath flowing with conscious awareness. Then allow the circles to get bigger and bigger. Once you feel ready reverse the circles the other way. This time 'painting' large circles first and then letting them get smaller.
Now bring your head to a slow nodding motion, a little yes and then a little no.
Still sitting up nice and tall, breath in and reach both arms up to the sky, relaxing your shoulders down away from your ears. On an exhale place your left hand down at your side and bring your right hand up and over your head towards the left, being careful not to collapse into yourself here. Breath in and out. Breath in come back to center and exhale bring it to the other side. Flow side to side with the breath for a couple of times, going slowly and mindfully. Not forcing anything, just listen to your body.
Come into a 'down dog' position (Google this if you need to). Push into all of your fingers to take strain off the wrists, relax your head and neck and peddle your feet finding a movement, a dance, a rhythm that feels good to you.
After a couple of minutes there slowly lower the knees down so that your knees are below hips and hands are below shoulders in a table top position (the hands and knee position you'd get into if you were to play horsey with the kids). On an inhale drop the belly and look forward. On an exhale round through the spine, look towards your navel. Think Halloween spooky cat shape here. Flow through this movement matching it with the breath for 5 to 10 cycles.
Legs up the wall
Finish with a nice restorative legs up the wall pose. Getting as close to the wall as you can, let your legs reach up. Hands rest at your side or on your belly. Close your eyes if that feels good and just take 2 to 5 minutes here just to breath. Come out of this pose slowly and give yourself a moment to readjust before continuing your day.
DAY 1 Done. Go You!
Share with someone who might need a 10 minute break to just stretch and breath.
See you tomorrow for day 2. Please share below if you're joining in!