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School Readiness 3

9/7/2020

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We are down to the crunch with schools about to open in Ontario. This is the time to remember the breath. Truly, the power of the breath is not to be ignored. It will calm, centre and hold us steady over the days to come. So many are stressed, overwhelmed, frustrated and fearful. This is the time to bring that energy inward and allow it to transmute into the power that we hold deep within us. Breathe to discover it. Breathe to hold the power of calm. Breathe to release fear and to ignite positivity. Bring yourself back to the breath whenever you feel there is nothing you can do. You can always breathe and you can always gain some control of the situation, even if it is just yourself. Just as you can calm a child by helping them breathe slowly and deeply, you can impart that energy to those around you when you see them slipping into fear and panic. Be the one to turn the situation around. You have the means and the ability and the power. Breathe.
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When teaching yoga to children, I would ask them, if they forgot everything else, to please remember the breath plays we would do. We would practice breathing in slowly and deeply through the nose, exhaling out the nose or the mouth when we didn't need  to in order to know what to do when we did need to. I explained that this was important so that when we were feeling worried, scared, angry, sad, over excited or any of the big emotions, it would be just second nature to start to breathe slowly and deeply down to the belly in order to help feel calmer. Stress and anxiety are not conducive to learning and I suppose not to teaching either. Stress and anxiety do not strengthen the immune system. We want to do all that we can to stay healthy, physically, emotionally and mentally. To BREATHE deeply and slowly is the easiest way for everyone, adults and children, to create the environment to support well-being. under any circumstances and including one fraught with worry over the coronavirus.

One of the very first breath plays I would teach children was to Breathe in Love, Breathe out Love; Breathe in Peace, Breathe out Peace; Breathe in Joy and Breathe out Joy. That was enough to fill ourselves and the room with good energy. As we get older, though, it seems prudent to actually learn to breathe out the feelings that are crippling us. So we would Breathe in Love, Breathe out Fear; Breathe in Peace, Breathe out Stress, Breathe in Joy, Breathe out Anxiety. Then after a few rounds of that we would follow with Breathing in Love, Out love; In Peace, Out Peace; In Joy, Out Joy.  For very young children we would simply Breathe in Love, Breathe out Bad, Breathe in Peace, Breathe out Mad, Breathe in Joy, Breathe out Sad. An easy way for little ones to get the idea of breathing in all that is helpful and breathing out all that is not.
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OVER AND OVER AND OVER AGAIN
Thich Nhat Hahn is a respected teacher, author and Zen Master. He brings worlds of wisdom to adults and children alike. I've often entered into meditation repeating the words I learned, although there are many variations published. I use Breathing in I know I am breathing in. Breathing out I smile. Breathing in I know I am in the moment. Breathing out I know it is a perfect moment. I find that the smile is what brings inner peace quickly and soundly to my practice. Remembering that this moment is mine, as it should be, right now, is reassuring. 
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Of course we must always fight for what is right and in the best interest of our families. Even the smallest voice can make the biggest difference. But there may also be a time when our angst is not productive, when it is simply causing undue stress, moving ourselves and others further into fear, a time when we will just have to trust. The Serenity Prayer has been the backbone of many in distress. It has helped people from all walks of life. *God is the god that you are comfortable with - your inner higher wisdom or a spiritual being or anything in between. When times are tough and there seems to be nothing but fear, we can draw strength from these words of wisdom, drawing us to peace, courage and grace. It might be the calm in the eye of the storm that you are needing right now.
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*God being the "god" with whom you are comfortable.
THE SCREEN DOOR EXERCISE: Here it is, one of my very favourite ways to help control anxiety and other unwanted energies in teachers, parents, children, everyone! A friend shared it with me years ago and I have claimed it as my own ever since. I don't know where it originated. Use it at home, in school, at the office, everywhere!
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​1. Imagine yourself on one side of a screen door.
2. Notice a transparent version of yourself moving through the screen, leaving any worries, fears, concerns, sadness or unpleasant thoughts and feelings behind, stuck in the screen.
3. Begin to feel yourself lighter and free from the energies that hold you down or keep you back.
4. If necessary go through yet another screen door with even finer mesh to catch any lingering energies that are not serving you well.
5. Do this before you go to bed or anytime you need to step back from unhealthy thoughts and feelings. You can pick them up later if you feel you must, but at this time you are free from all concerns of which you have no control. This allows you a good night's sleep, a good day in the classroom or in the office or anywhere you choose to place the screen door.
6. I know one teacher who would put an invisible screen door up on her classroom and have each child walk through the screen leaving any energy from the schoolyard (recess, lunch quibbles, etc.) outside the classroom. This would be a great way to keep your school safe and healthy, or your office or your home. Simply imagine any unwanted energies being caught in the screen and not allowed in the room. Little tiffs, difficult attitudes, stress, germs all could be caught in the screen allowing your space to be free of energy debris. 
7. Another idea is to have an imaginary garbage can at the door and have each child (or adult) entering, drop their "garbage" (unwanted energy - arguments, feelings of insecurity, arrogance, anger, hurt, etc.) in the can.
8. The bottom line is the room in which you are to work or sleep is free from any negativity, resulting in a better night's sleep, a better day in general. Any energy can be picked up later if it seems necessary but it not allowed in the room when work or sleep needs to be tended to.
9. Please do remember if something is troubling it is not OK to just dismiss it. It needs to be brought out in to the open - "name it to tame it". However, the screen door exercise allows a period of peace to sleep, concentrate or get through a situation needing attention until the feelings can be addressed at a better time. Sometimes, those feelings do dissipate in the screen door and that is enough. Sometimes it is not.

Jin Shin Jyutsu

Another tried and true form of energy healing is easy for children to do in its simplest form. Also great for teachers and parents. The idea is to hold a thumb or fingers individually on one hand and then the other, while breathing deeply, to move energy from your body. Each holds a different energy. Often one can feel the energy moving as the finger is held but even if it is not felt, it is still working. The diagram below is an easy way to see the energy held and what organs are affected. You can also remember which finger to hold during which emotion by remembering "Wild Flowers Are Growing Tall (trying to hard)"
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Hold each finger and thumb on each hand and breathe deeply until you feel the energy flow or for just a few seconds OR choose the one that is affecting how you are feeling in the moment. If you are worried, hold your thumb for a few seconds on each hand. If you are angry, hold the middle finger of each hand. And so on. You can also place your hand in your opposite palm to bring about a feeling of happiness and contentment. Don't forget to breathe during the hold. Teach your children to help control their feelings with this really simple technique. It is fun and effective. Don't worry about all of the details just remembering Worry, Fear, Anger, Grief and Trying to Hard (trying to be something your are not - stress) is enough. Try it yourself too! I had one dad say he was taught this as a young man and used it for all of his interviews. 
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School Readiness 2

8/27/2020

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THERE ARE ALL KINDS OF PROTECTION
You might find it informative to read the last blog (School Readiness 1) to remember these ideas are in conjunction with the guidelines set out by the Ministry of Health, wearing masks, hand washing, distancing and more. With that in mind, there are energetic ways to offer support to yourself and your loved ones. Fear is powerful. Cumulative fear is fear multiplied; power multiplied. There is reason for concern. This is not the time to turn a blind eye. However, to try to shift the energy, I would like you to consider striving toward a positive outlook, while using the cautionary protocols.
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​You ensure you and your child wear seat belts in a vehicle, a helmet when riding a bike, life jackets in a boat, knee and elbow pads, and all sorts of safety gear. It simply can’t hurt to place a love bubble, an energy shield, an imaginary force field around your loved ones for added protection. It cannot hurt to try to keep your vibration high through positive thinking even while doing what you know is of utmost importance…hand washing, masks, etc. When you feel helpless or lacking control, do what you can. Teach your children to zip up their invisible shield when brushing their teeth, or place themselves in a bubble of light and love, or any form of energy protection that feels right to you or your child. Children have great imaginations and they can easily see or feel their suit of armor in whatever form it takes. There are ideas in the School Readiness 1 blog. This is just a reminder.
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VISUALIZE (IMAGINE) + INTENT = POSITIVE ENERGETIC PROTECTION!
MESSAGES IN WATER:
This is a really fun way you can help your child feel more positive and hence more in control of potentially lessening stress which can lead to strengthening the immune system.
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THINK POSITIVE! BE KIND! CREATE LOVE!
Dr. Masaru Emoto, a Japanese scientist, studied water,  discovering how thoughts, words, music and actions affect its molecular make up. It was not difficult to then correlate his findings to the human body (and to the world around us). If we put kindness into the water, that kindness infiltrates through our body and our surroundings. Every morning as you fill your water bottle give the water blessings of your choice. Write positive words (love, peace, joy, happy, good health, kind, etc.) on the water bottle (or on a washable label placed on the bottle). Place positive words on the water cooler. When walking beside a river or lake, add some kind thoughts and watch the water flow. But most of all, remember saying or thinking kind thoughts to yourself, others and to the environment can help keep the  vibrations high within and around you and gives off an air of well-being. Beautiful music (not so much heavy metal) will also increase the good vibes. Keep your energy (vibrations) high by simply thinking, speaking and doing "KIND". 

Dr. Emoto took pristine water and exposed it to negative thoughts, words or unsettling music. He also took murky water and exposed it to kind thoughts, words and soothing music. He then froze the water and studied droplets under a very high powered microscope. These experiments and results can be found online. But in a nutshell he saw that crystal like formations were formed in the "blessed" water while the pristine water became murky and muddy looking when exposed to negative energy. 
https://www.shiftfrequency.com/dr-masaru-emotos-scientific-experiments

Placing messages in water has been one of our hit summer camp activities for years. One session I forgot to have the morning group use “blessed” water for some sprouts we were growing. We used regular tap water. However, the afternoon group used their blessed water. At the end of the week, the sprouts watered with the blessed water, even though started later, showed greater progress than the others. It was an accidental experiment that seemed to prove the water holding love, kindness, happiness and whatever positive thoughts each camper had added was indeed of a higher vibration. A friend had her water tested, both tap water and tap water that had positive words and beautiful music flowing to it. The “blessed” water  showed  better results. THIS IS FUN! TRY IT. 
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There are always people who will dispute such claims, but I think the important thing to remember is that kindness is always a good thing. If it helps us remember to be our best selves, it is a place to begin. It’s a place to practice keeping our vibration steadfast in love, above the energy of fear where our body can begin to go into stress.
WATER + KIND THOUGHTS, WORDS, MUSIC & ACTIONS =                                    POSITIVE VIBRATIONS


MALAS,PEBBLES,BUTTONS            and BLESSINGS!
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TEACHERS:
One year I had each child in my yoga classes choose a bead. I took the beads and made a mala with them. Each day I blessed each bead (in fact each child). Typically a mala has 108 beads so other people, things, places could be included or you could assign more than one bead per child if you were to do this with your class.

If you do not have a mala, you could just choose a small stone or button or anything at all to represent each child. You could then offer an individual blessing to each – “God bless or I bless Tom, I bless Mary, I bless Bella, etc.” or “ May Jane be peaceful. May Carl be brave. May Henry be calm. May Sally be kind.” This is a lovely way to start each day or send blessings to them each night setting the intent for a good day. You could hold the mala or stones or whatever you have chosen and send a group blessing or loving thoughts. It is nice to touch each one individually with your loving and positive energy though.
EAT HEALTHY FOODS!
Until something better comes along, eat healthy foods.  And then when something better comes along, eat healthy food!
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SCHOOL READINESS 1

8/17/2020

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LOVE vs FEAR

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​The following suggestions DO NOT REPLACE the recognized protocols set out by the Ministry of Health. As well as hand washing, masks, distancing and  many other appropriate suggestions, these ideas may be INCORPORATED into your daily routines to further cocoon yourself and loved ones in positive energy.

Without going into details regarding studies, research findings, scientific evidence and such like, found on the internet and elsewhere, I will note that while Yogis have reported 1000s of years of, at the very least, anecdotal evidence, science is now proving the health benefits of mindfulness, meditation, positive thinking, gratitude and many other yogic and spiritual practices. The miracle you are hoping for might be just a few breaths away.

Mindfulness, Meditation and Miracles

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Tara Brach
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Fear is rampant right now, as school approaches, understandably so. However, that energy becomes part of the collective, gathering power as it goes. While I fully understand the anxiety this is causing, it is important to try to raise the vibration around this situation to one greater than the lower vibration of fear. We must not allow the energy of fear to overtake the higher vibration of love, joy, gratitude and kindness.
​THOUGHTS BECOME THINGS! (Mike Dooley)

JUST BREATHE (mindfully)!
The one thing you can control in a world that seems out of control is your breath.
BALLOON BREATHING:  Inhale deeply and slowly, through your nose, expanding your body. Exhale, even more slowly, contracting your body. This is one of the most effective ways to calm anxiety, stress and fear. Do not underestimate the power of the breath. Try to mindfully and consciously breathe as outlined above.
* A health professional has said that sore throats are on the rise. It seems that many people are breathing through their mouth while wearing masks. This is not a good practice. Please be mindful that breathing through your nose is more efficient and healthful. The hairs in your nose filter out allergens and other particles helping to reduce allergies and infections. Nostrils, being smaller than the mouth, control the amount of air intake with each breath.
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BREATHE IN THROUGH THE NOSE BREATHE OUT THROUGH THE NOSE or the mouth
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GO ONE STEP FURTHER WITH HEART B|REATHING
HEART BREATHING:  Place your hands on your heart to help hold your attention there.  Imagine your breath is being directed through your heart. Breathe, as above, slowly and deeply into your heart and breathe out through your heart. (You're still actually breathing with your lungs but your focus is on your heart.) Bring in love on the inhale. Think of someone, something or somewhere that you love. It might be a child, a parent, a friend, a pet, a toy, a place, a scent (Grandma's cookies), a sound (wind in the trees) or anything else. Hold that in your heart and as you breathe out, breathe out the love, expanding your energy field, encompassing all those around you in the energy of love. This mindful love breath helps reduce stress, helps calm and helps increase your vibration.
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Take a few minutes each day to purposely breathe mindfully. Set a timer, or choose a reminder, (recess bell, red light, phone ringing, anything), stop, breathe, proceed. If something is likely to trigger a reaction, instead, stop, breathe and respond more calmly. 

By helping your body, mind and heart stay out of flight, fight or fear as often as possible you are actively increasing the potential of well-being. 
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“If every 8 year old in the world is taught meditation, we will eliminate violence from the world within one generation.”
MEDITATE (It's easier than you think! Even kids can do it.)
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f the Dalai Lama believes that by teaching children to meditate, world peace can be achieved within one generation, imagine how meditation could stop the war within each of us, potentially promoting greater health and well-being. While meditators, of any age, are not guaranteed they will never get ill, never experience challenges, never face sadness and loss, the benefits of meditation are widely recognized. Meditation promotes less stress, reduced anxiety, better sleep, more kindness, inner peace and more pathways that lead toward better health. Meditation promises the hope of calm regardless of what life deals out. Children (and adults alike) do not need to spend long, tedious minutes in absolute quiet and stillness. Even a minute of mindfulness (once or several times a day) or a lovely visualization or a walking meditation may all lead to the benefits that boost the immune system or help recover from dis-ease.
 
Two sessions a day (morning and night) of about 20 minutes each, sitting in  stillness, going within, while breathing mindfully, without judgement is a common prescription for adult meditation.  However, several planned or spontaneous mindful moments throughout the day, taking 1-3 slow, deep breaths, paying close attention to a task, whether washing hands or eating lunch, or consciously practicing kindness, gratitude, empathy or visualizing an outcome, offer similar benefits to a long seated meditation. First create a mindfulness/meditation practice yourself and then teach children to find their own calm, still, peace within for their own well-being  and for that of those around them. This does not need to take long. No one has to sit on top of their desk, as cool as this may be. Everyone alive breathes all day long, just be mindful of some of those breaths throughout the day. 
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VISUALIZE
​Athletes do it. Actors do it. Academics do it! Whether to win a medal, get to first base in little league, get the lead in community theatre, win an academy award or ace a test, visualization has proven results. If you can close your eyes and see, hear, smell, sense and/or imagine your office, your bedroom, your kitchen, your classroom, you can visualize. There are many audio, YouTube and written visualizations that you can listen to or read to your children (and do some yourself). Because children have not lost their ability to use their senses, imagine or create pictures in their minds, a visualization is a fabulous form of mindfulness meditation or relaxation technique for them. Google or pick up a book at the library and enter the world of imaginary journeys. Seated or lying down, focusing on muscle groups or doing a body scan can set the stage. With body awareness, mindfully release any tension before beginning. Helping children feel or see their Happy Place gives them a reference to return to when big emotions take over. Reducing anger, stress, fear and other feelings go a long way in creating a happier, more centred and resilient child (adult!). Look some up; make some up. Again they do not need to be long. Get them started with a short beginning. Give them a setting and continue or let them fill in the middle. Compose a gentle ending to bring them back if they're still awake. 
 This might be a nice way to wind down before bed to encourage a restful night's sleep or during the day when it allows time to explore their journey through journal writing or drawing a picture. Visualization has many applications from sleeping better to standing up to someone in a challenging situation.

SONG 
Visualizing getting to first base is one thing, "seeing" your body recover or stay well is another. I heard of a young girl who envisioned healthy cells to help her body get over a bout of flu. She sang all day, "The cells in my body are healthy and happy, the cells in my body are healthy and well. The cells in my body are healthy and happy, the cells in my body are healthy and well. My cells are happy. My cells are well. Every little cell in my body is well. My cells are happy. My cells are well. Every little cell in my body is well. (Tune Mama's Little Baby Loves Shortnin, Shortnin" - or use a different one, make one up, make up your own lyrics but visualize your body healthy and well!)


TEACHERS who start the day or add little songs throughout, be sure to add this one sometime during each day. Tired of the Happy Birthday song, try this when kids are washing their hands. 
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BUBBLE, SHIELD, FORCE FIELD, INVISIBLE CLOAK
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Love Bubble: Some children are pretty adaptable so wearing a face mask or playing six feet away from a friend might just become old hat to them but there are others who may experience very real, very terrifying anxiety. Help them feel safe by visualizing (imagining) they are in a safety bubble of love and light. Let them choose the colour for their bubble. Encourage them to sense this bubble all around them even if no one else can see it. Explain that they are so powerful that they have created a bubble that only the people or things they like will be allowed to get through. They can see it surround them however they wish; they can imagine it growing all around them so it is really big; they can leave it pretty empty or fill it with rainbows, unicorns, dragons and ice cream cones. This is their bubble and they can do what they wish with it, except that it should be filled with LOVE. If age appropriate you could explain that love is greater than fear. Words, feelings, thoughts, everything is energy. Energy is vibration. Love energy is a higher vibration than fear. Higher vibrations are braver than lower vibrations. Just think about it fear is not very brave.  Be Kind. Be Happy (as often as possible). Be Your Best Self. Keep your vibration high.

Shield: In the same way as children can surround themselves in a bubble of light and love, they could imagine putting on armor or wearing a shield. First thing in the morning as they brush their teeth they could also put on their shield. ("Shields up Scotty!")

Force Field: My friend Sam was doing yoga with me when he decided he needed to put a Force Field around him, It worked wonders for keeping skunk spray, animal attacks and other imaginary dilemmas at bay. I am sure it would have also kept the virus out but that day we had other things to worry about. He used lightning, frozen spears and so many creative ways to enhance his Force Field to be safe from so many dangers. That day he even jumped up and kicked to show me that he was completely safe inside his Force Field. It was a mighty invisible barrier to the outside world.

Invisible cloak: Harry Potter fans may like to envision themselves wrapped in an invisible cloak to keep them safe.


Visualizing a safe haven whatever it resembles is confined only by the imagination. Bubbles of light have been a favourite in spiritual circles, often including angels, unicorns and dragons for decades or longer. But it is important to remember that it is the intent that helps these invisible safety features to work. Believe what you will but believe (and wash your hands!) These are to augment the layer of protection that you can create physically. Energetic bubbles however they are made are added dimensions. 
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Check back occasionally to see if other ideas have been added. There are SO MANY! But for now, TEACHERS, by incorporating mindfulness and meditative moments into your school day, you could expect miracles! You, too, parents!
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SUMMER CAMP at Home!

8/2/2020

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Week 3: The Enchanted Forest
Be Brave! Be Magical! Be Magnificent!
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In the last 2 summer camp blogs I loaded you up with lots of book and craft and activity ideas and finally the poses came at the end. This time I intend to simplify the process slightly. I will start with some key poses and then add other suggestions at the end. I hope some children may be able to see the poses, create their own story and get right down to being magnificent without needing quite as much adult guidance. Of course, there are enough poses here to cover several days. It is best to choose a few and have fun, not work through them all and be overwhelmed.
REMEMBER TO INCLUDE BREATHING THROUGHOUT. TO BEGIN WITH THE BREATH IS A GREAT WAY TO SET THE INTENTION FOR YOUR YOGA PLAY. Balloon Breathing can be integrated into many different scenarios. Simply remember to allow your body to expand on the inhale and contract on the exhale.
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a) PRETZEL/easy pose/crisscross applesauce OR ½ LOTUS or FULL LOTUS: sit tall and comfortably
Sway gently from side to side like a river floating from bank to bank
Relax with the flow of the river, meandering through the meadow
b) Circle body around and around, from your waist, when you reach a whirlpool
Feel your body warming as you begin to build up speed as the whirlpool moves faster and faster and then slows down as you move out of it back to the gently flowing water until you see a bend in the river
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​SEATED TWIST: Twist from side to side as the river goes around one bend and then another
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WATERFALL: Stand Tall as your river comes to a waterfall – tip back and feel the water rolling down your rocky spine
This is a magical waterfall. Turn around 3 times and jump right into its centre where you find yourself passing right through to the other side into an enchanted forest.
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MOUNTAIN: Immediately in front of you is a magnificent mountain. Breathe your mountain peak up, up, up, palms coming together. Breathe out and feel your shoulders relax down, while your mountain peak remains as high as the clouds. Look up to see if there’s any snow on your mountain peak. Continue to breathe. On an exhale, take your arms down. Repeat 2 more times.
Feel strong, solid, confident
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TREE: stand tall with your roots sinking into the ground, take you branches up to hug the sky as you place one foot on your standing leg. That foot can be by your ankle or above your knee but try not to put it on your knee. Repeat on the other side. You can touch a wall or put your bent knee on a wall if you feel off balance.
Trees provide food, shelter, paper, shade, toilet paper AND OXYGEN! Trees are our breathing buddies. Trees are important and so are you!
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 EAGLE: At the top of the tree, sits an eagle. Eagles have very keen eyesight.
Imagine what it would feel like to soar over the forest or to look out from the top of your tree. What do you see?
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KNIGHT: Stand firm in Warrior 2. Warriors wore heavy armor to protect them. We can put a bubble of light around us to feel safe. I AM BRAVE!
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UNICORN: Move into warrior 1 – then bend your elbows, placing palms together so thumbs touch your 3rd eye (between and above your eyes on your forehead) to make your magic potion filled horn.
Feel the mystical and magical pieces of you fall into place
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FAIRIES: From Warrior 1 move into Dancer’s Pose. Be Magnificent!
Feel as light as a fairy dancing with gossamer wings flitting and flying over the forest.
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​WIND CHIMES: Listen and you might hear some fairy bells tingling or wizardy wind chimes, chiming. Stand tall and fold forward limply – let your body relax and sway slowly from side to side
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OWL: Whooooo. With one wing behind and one in front, slowly twist from one side, then to the other. Softly call out to the night forest as you see if you can see further behind you each time you twist from the waist, Owls are silent flyers. Stand up and fly silently before going to the next pose
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FROG: Ribbit Ribbit – hop like a frog to strengthen your back frog legs!
Are you a frog or are you a prince? A frog prince?
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​ROYAL CAT: you encounter the royal cat roaming the forest - meow. As you breathe out round your back up and look at your tummy. As you exhale, let your belly drop. Look up and MEOW.
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ROYAL DOG: the royal dog is leading you through the paths in the forest until you come to a pond
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SWAN: in the Royal Pond in the middle of the forest, swans swim silently – some swans are more flexible than others; that is OK!
Feel graceful and perfect just as you are.
​MOAT: Near the royal pond, there is a castle! Around the castle there is a moat. In the moat there are:
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​SEA SERPENTS: slither your snake body through the water
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​CROCODILE: from sea serpent transform into crocodile by stretching your legs behind and arms in front. Splash your feet into the water. Relax them down. Open your arms and chomp your hands together. Relax. Try splashing feet and chomping arms together at the same time!
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RIVER RATS: Go into mouse pose and stretch one long leg behind you for your rat tail! Then switch. Or just curl up tight and relax your body down into the murky water.
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 CASTLE: The castle is completely surrounded by the moat. Lie on your back and take your arms and legs straight up to create 4 turrets. Feel strong and sturdy like a castle.
​HOW WILL YOU GET INTO THE CASTLE
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DRAWBRIDGE: Walk across the drawbridge. Run across. Tap your hands on your belly as you cross the bridge over the mote into the castle!
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PRINCE or PRINCESS: Sit in easy pose (or lotus). Allow your spine to lengthen and straighten and your head to float upwards. If you have a breathing ball (Hoberman Sphere) or a book or a toy, place it on your head like a crown and sit regally on your throne. You can also do Royal Child Breath by holding the Hoberman Sphere in your hands, pulling it open to expand with your belly as you breathe in and closing the ball as your belly contracts as you breathe out. If you don't have a breathing ball you can just put your hands on your belly and feel it moving out on the IN breath and in on the OUT breath. 
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​TEA SANDWICHES: Sit with your legs in L and begin to place ingredients on your (legs) bottom slice of bread – pat cheese from your head down to your toes, then cucumbers in the same way – put on whatever you want. Finally place the top piece of bread (your arms) all the way over all of the ingredients. Take a few bites before you inhale and sit tall ready to make another sandwich.
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​FAIRY CAKES: Place an imaginary mixing bowl in front of you and begin to add ingredients to the bowl. Cherries (5), chocolate chips (2 bags), bananas (20 – count by 10s) – put whatever you want in and count as you go. Holding your imaginary stir stick in front – STIR moving from your hips around and around one way and then the other and then BAKE: fold forward for 5 counts or however long you like!
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​FLOWER: find your balancing spot and tip up and bloom putting flowers all over the castle great room.
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​BUTTERFLY: remember to flap your elbow and knee wings and wiggle your finger antennae as you sit on the royal flowers
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​FLYING BUTTERFLY: Stretch out your wings and fly! All around the castle you go. In and out of the windows. Through the open door. Across the mote, over to the pond and back to the royal garden. Relax.
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CANDLE: lie on your back and light the castle with your magic flame as night begins to descend on the forest
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ROYAL DEAD BUG: lying on back with legs and arms stretching upwards, shake all 4 limbs and then flop them down. Repeat a few times to get all your sillies out and then let your arms and legs come down to the floor.
Be so still. Be so quiet. Be so relaxed.
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​ROYAL LADY BUG: With your hands grasp your knees to your chest and rock back and forth to relax the spine
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DRAGON BREATH: Lying on your back place your hands on your belly. As you breathe in feel the love of the kingdom flow into your body. Breathe out all the fire, releasing all negativity from your body. Repeat breathing in love, breathing out fire.  Breathe in and out slowly and deeply until you are filled with love.
Breathe in love, breathe out love.

                                    R E L A X
The usual craft and activity ideas may be added later. With school starting very soon, it seems the need for School Readiness suggestions outweigh summer camp suggestions. 
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July 26th, 2020

7/26/2020

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SUMMER CAMP at home!
​Week 2: The Beach

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The sun and the sea beckon but if you just can't make it to the beach, no worries, use your imagination and some beach yoga and you can be transported there in no time. 

Theme: THE BEACH!
Go with the flow, from silly to calm: exciting, uplifting, stormy, wavy, peaceful

BOOKS: The library is brimming with “beach, ocean, sea” books – check it out!
How Will We Get to the Beach: Brigitte Luciani (our all time favourite yoga beach story)
The Memory Stone: Anne Louise MacDonald
Commotion in the Ocean: Giles Andrea
Stella Star of the Sea: Mary Louise Gay
Scaredy Squirrel at the Beach: Melanie Watt
 
Activities and Crafts
Messages in Water:
  • Dr. Emoto a Japanese Scientist studied water with profound conclusions
  • He found that he could take pristine water from glaciers or very pure water sources, exposes it to unkind words and thoughts, even heavy metal music; then study droplets under a high power microscope and find the water had become murky and unpleasant looking
  • Conversely, he could take polluted water, expose it to kind words, prayers, beautiful music, good thoughts and study droplets under a high powered microscope and discover the water had formed beautiful crystal like formations
  • Take a water bottle, glass or water source and place kind, loving words on it to infuse it with beauty and light
  • When drinking this water or bathing in it or using it to water your vegetables, the beauty within the water will become part of you or whatever is receiving the water
  • We are on average 70% water – to infuse our body with kindness through the water we drink can only be a good thing!
Get Wet!
  • Throw and catch water balloons for brain balancing (the brain comes into balance as both left and right hemispheres are used – this is accomplished by crossing over the midline. Throw a balloon with right hand across the left side of body – partner catches with left hand in front of right side of body, etc. Repeat using the other hand)  
  • Lie on a tarp or something water resistant and have partner trace around your body with a paint brush soaked in water – with permission place a drop of water on each of the primary chakras – crown, 3rd eye, throat, heart, belly, navel and feet
  • Draw pictures (abstract, geometric designs are fine!) on cotton fabric (old pillow cases, sheets, etc. work well); trace over the drawing with glue; when dry, paint the fabric in multiple colours of acrylic paint; when dry wash out the glue and see the most beautiful results
  • This can actually take a couple of days or more to do
Enjoy the Sun!
  • Do sun painting – place leaves, stones, flowers or any object on a piece of coloured construction paper and place in the sun for some time; take the objects off later in the day and see the impression the objects have left on the paper – so pretty!
Make an Ocean Bottle:
  • A clear container with lid is necessary for a lasting ocean
  • Place some rocks and shells and other ocean trinkets in the bottle
  • Fill near the top but do leave some space
  • A drop or dish detergent helps make white caps and waves
  • A drop of food colouring is OK but not too much so the items in the bottle remain visible
  • Secure the top with glue and duck tape – mostly this is just water so if it spills it is not going to make too much of a mess!
  • This illustrates how the ocean can be very stormy, the whole world around us can be in chaos but at the bottom of the sea it remains calm and still – we also have that calm, still place within each of us. It is not easy to see or even remember it is there so we must practice being still within even when it is chaotic around us. Our breath is like a wave. Use your wave breath to help you find the calm place within. It may take some time – practice and practice and practice. It is there.
Make a Calming Bottle:
  • This is similar to the idea above but super fun!
  • Clear Bottle (plastic if adult feels there is a chance it could get broken – glass should be OK for older child but you do NOT want this to break!
  • Place small beads, sequins, tokens and GLITTER in the bottle – LOTS of glitter
  • Fill the bottle (almost full but not to the top); PUT THE LID ON TIGHTLY – give a little shake and see how you feel – it might need more glitter, more sequins, more anything – decide
  • Once the desired effect has been reached – GLUE THE TOP ON – then DUCK TAPE the top on
  • Shake the bottle and watch the glitter, sequins, etc. float down to the bottom or up to the top very slowly, breathe slowly and deeply until the pretty bits have all settled
  • The idea is to allow your slow breathing to match the slow descent (or ascent) of the glitter until a state of calm is reached
  • ANOTHER WAY to use this is to assign a feeling to the glitter and other items you put in.  A pinch of red might be for anger, a pinch of yellow might be frustration, some orange might be worry, etc. As you shake the bottles all of these colours (feelings) can mix together denoting a scattered mind – as you breathe slowly, watching the glitter settle, your mind becomes more focused and mindful making it easier to respond to situations rather than just reacting.
Plant Seeds
  • Using small glass containers from the $ store with both holes to shake and a white plastic top are excellent for this project
  • Using sprout seeds place a few in the bottom of the container, rinse with water and shake it out and lie the container on its side overnight
  • Repeat this procedure every day until you begin to see the seeds begin to sprout
  • Using your blessed water from Mr. Emoto’s experiment is a great idea
    • We did this accidentally one time – the morning camp kids had not made their blessed water so used regular water for their seeds
    • The afternoon kids used their happy, blessed water for their seeds and theirs grew faster than those that were planted sooner but had been rinsed in regular water
Plant Seeds 2:
  • Plant flower seeds in a pot and use Dr. Emoto’s water idea and watch them grow - talk to them, say kind words, think kind thoughts, play some pretty music if you want

YOGA POSES: In week 1 I mentioned how yoga can be integrated into a storybook so for those details, check that out. This week, I will just offer some beach appropriate poses both traditional poses (some with kid friendly names) and some created for beach purposes. I didn't mention last week, that I begin every yoga class with the same routine. It is comforting to know what to expect and it sets the tone. I will include that here as I didn't last week.
NAMASTE: (the light in me greets the light in you - often children interpret light as love)
SINGING BOWL: (you could use a chime or bell or anything that would indicate you are about to begin)
BREATH PLAY: (Balloon Breathing is an excellent beginning breath - remembering to inhale deeply and slowly through the nose and exhale out the nose or the mouth. A longer slower exhale than inhale is more relaxing, while I longer slower inhale than exhale is more energizing). 
Short Focusing Song 
WAVE POSE (Seated Side Stretch): Sit in easy pose (crossed legged) imagining you are sitting in sand. Settle in so the spine is straight and shoulders are relaxed. Allow the head to lift naturally upward. Imagine the left hand is in the sand. Wiggle your fingers imagining the sand seeping through them. Inhale the right arm up and over the head and as it comes down toward the floor (towards the left side of your body), stretch the right side of the body open. Imagine waves crashing over your head or gently cocooning you in its arc.
1/2 SEATED FORWARD BEND: Stretch your toes out towards the sea (ocean, lake, water). Bring one foot in to rest beside the opposite leg. Inhale and then exhale as you creep your fingers down your leg toward your toes to see if you can touch the water. Inhale your fingers back to your thighs and repeat on the other side.
FULL SEATED FORWARDED BEND: Repeat the above pose with both legs forward with toes reaching towards the water. Creep your fingers down your legs to see how close they can get. Can you feel the water?
CRAB: Sit in L place both hands behind you close to your body, bend both knees, push into hands and feet and make a table. Scuttle back and forth across your mat making your crab body move towards the water.
BOAT: Sit tall in L. Bend both knees so feet are flat on the floor. On and inhale raise your feet off the floor while bringing your arms parallel to each other up in front of you. Exhale and balance. Begin to row your arms singing Row, row, row your boat. Try not to capsize. See what creatures are in the sea today.
SEAL: Still in your balancing pose, continue to breathe. Stretch your flippers (arms and legs) out in front of you and begin to clap (hands and arms, feet and legs) making seal noises. If all participants are siblings or in the same social bubble, you could toss a beach ball to each seal and see if any can catch the ball between their feet flippers!
WHALE: Lie flat on your back with knees bent, feet flat on the floor. Breathe in and lift your body off the floor, making a big whale belly!  Take your hands together over your chest and spray water out of your blow hole as you raise your hands upwards with a whishing sound.
FISH:  A simple fish is to lie flat with legs either out straight or feet touching making a fancy tail. Place your hands together in prayer on your chest and open and close your elbows to make breathing gills. A more challenging fish is to sit in L and then lean back placing weight on both elbows. Look at your fish tail toes and they exhale your head back as you tip it towards the floor. It might not touch the floor this is OK but be gentle with yourself. Watch that the stretch is not to much for your neck. Rest and breathe. SLOWLY inhale your head upright.
It's time to hit the water yourself! Standing tall zip your WETSUIT all the way up to your chin. Take your fingers at your belly button and run them up to your neck curving your body and neck back slightly so not to catch your chin in the zipper. Put on your oxygen tank. Take one hand up over your back while taking the other arm behind you (In Head of the Cow Pose) and adjust your OXYGEN TANK on your back. Reverse your arms and turn the oxygen tank on. Now it is time to dive to the bottom of the ocean to get a look at the ship wreck down there.
BREATH PLAY: Imagine you are using your under water oxygen tank to breathe. Breathe in through your nose creating a sound in the back of your throat (imagine Darth Vader!)
TREASURE CHEST: the first thing you see is a treasure chest. Sitting tall, place your feet sole to sole. The area between your feet and your body is the treasure chest. Inhale your arms over your head and exhale them down  with your hands touching your feet and your curved body making the treasure chest lid. Inhale it open every now and then to see what is in the chest - gold, diamonds, jewels of every kind. Exhale it closed quickly. I think I saw a 
SEA SERPENT (Cobra Pose): Lie flat on your tummy. Tighten your whole body. Place your forehead on the floor and as you inhale bring your head across your mat, slowly until you are looking up in front of you. Exhale with a long hissssss. Inhale and exhale your body down again. Repeat, each time, bringing your sea serpent body higher and higher but remembering to keep your shoulders down, your elbows close to your body, look up!
SHARK: Lie flat on your tummy. Take your hands behind your back and hold onto your hands, stretch your fin up and swim!
ROCK: Sitting on your knees, fold your body forward. Place your head on the floor and take your hands beside your feet. Imagine your back is the top of the rock just peaking out of the water.
MERFOLK (including maids, children and male mers): Sit up tall, bend your knees and swing your tail (legs and feet) to the right of your body. Twist your head to the look over your left shoulder allowing your long mer hair to slink down your back. Place your hands on your knees. Repeat on the other side.
SEAGULL (Pigeon pose): Sit on your knees and all right leg to slide forward with knee bent across the front of your body. The left leg slides back behind you. You can bend your body forward to stretch for some crumbs (or fish) or sit up tall and take your wings out to your side and fly! Repeat on the other side.
SANDWICH: after a long day in the sun and surf, hunger sets in so sitting tall in L,  settle your bottom piece of bread (legs) on the floor. Put some ingredients on that bread. Reach behind you for some cheese, tomatoes, cucumbers, lettuce, mayo - whatever works for you and then pat each one on your bread. When you have enough, stretch up and fold the top piece of bread (your upper body) over the ingredients. Cover tightly and take several bites, counting each one.
ICE CREAM CONE: Standing tall inhale your arms in a twist up over your head to make a soft ice cream twist. Cross your legs tightly to make a pointy cone. Begin to slowly melt down as your ice cream cone gets smaller and smaller and smaller. YUM!
1/2 Moon: It has been a long day at the beach. Nightfall is upon us. Standing tall, inhale your arms overhead and bring hands together in a peak. Exhale and bend directly over one side to make a 1/2 Moon. Inhale up and repeat on the other side
STAR: From standing, inhale your feet apart and your arms stretched out to the side, making five points including your head. Exhale. Inhale your right hand star point down to your right foot star point, creating a triangle. Twinkle stardust on that side of the ocean. Inhale up and exhale down on the other side. Sing Twinkle, Twinkle Little Star as your feel your body beginning to long for a nap in the sand or floating in the water.
STAR FISH: Lie down with your body in starfish pose - just like the standing star. Feel the warm sand beneath you. Feel the last rays of the sun warming you as the moonbeams begin to cover you with soft shimmery light. Listen to the waves lapping onto the shore, tickling your starfish toes. Imagine you are beginning to float right into the water. You are safe. This is just your imagination. Nothing can harm you. The waves gently rock your body just like your mom rocked you when you were a baby. Notice your breath is just like a wave. As you breathe in your body rises up and as you breathe out your belly sinks down, just like the waves rolling into shore and them back out to sea again. Feel your body beginning to relax and release. Listen to some music with waves if you would like to add to the sense of being at the seashore. After while, begin to imagine your body moving gently towards the shore. The water is becoming more and more shallow. Finally you feel the sand beneath you again. Feel your body sink into the sand. Feel comfortable, safe and loved. Begin to wiggle your fingers and wiggle your toes and slowly roll over to one side and curl up like a seashell. Rest there a moment and then come to a seated position.
Draw a picture of your imaginary sea journey. Share your story with someone. Remember that even when there is a lot of noise and busyness around you, there is a quiet, still place in the center of your being, just like the bottom of the ocean is still and quiet even if there is a storm and crashing waves on the surface. Be like the ocean. Quiet and still even when life is not.
This is a goodly number of poses that can be split over a number of days if shorter sessions work better and yet there are many, many more poses that would work with a beach theme as well. Find your own way around the session, using more or less  poses as works best for you. Include a storybook to help instill the poses and the story line to memory.
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Wave
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Reach for the sea
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Crab
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Seal: clap arms and legs together
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Whale
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Fish
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Oxygen Tank
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Treasure chest - open fold forward to close
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Sea Serpent
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Shark
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Rock
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Mermaid (merfolk)
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Seagull
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Ice Cream Cone
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1/2 Moon
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Star
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Starfish
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SUMMER CAMP at home!

7/21/2020

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Week 1: Yoga Rocks!

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There is no Children's Garden Yoga Summer Camp the summer of 2020 but you can make your own camp at home! Choose a theme, find books and poses and crafts that relate and play yoga, build confidence, create, find calm and have FUN!

THEME: ROCKS!
Strength, solid, confidence, mountains, volcanoes, magnificence, stillness

Books: Most of these and others are in London Public Library or available online. Check your personal library.
A Pebble for Your Pocket: Thich Naht Hanh
Everybody Needs A Rock: Byrd Baylor
The Memory Stone: Anne Louise MacDonald
A Stone Sat Still: Brendan Wenzel
The Worry Stone: Marianna Dengler
Stone Soup: Folktale – various authors
Milo and the Magical Stones: Marcus Pfister
Chucky the Lonely Inukshuk: Judith McMurray
 
Activities and Crafts:
Rocks are the best backdrop for crafts
  • Write inspirational words on a rock
  • Put Rocks in the oven and heat for 15 minutes or so on low; take a crayon and let it melt over the stone to create fabulous designs and colours
  • Create Wish Stones by writing a wish (hope, love, joy, etc.) with an oil marker on the rock; take wool roving and scrunch, pull and squeeze in hot sudsy water. It will eventually look similar to wool felt when wrapped around the rock
  • Paint the rock however you want!
  • Make a pet rock – just the rock as is or create a little animal from it with paint or other stones or pieces of felt, pipe cleaners, fabric, etc.
  • Make an Inukshuk
  • Just stack rocks for balance, perseverance, a feeling of accomplishment
Rock Story Meditation
  • This should be a rock that feels right to each person, small, larger, smooth, rough
  • Hold the rock in your hand; close your eyes and listen
  • Sit quietly and breathe into the rock and into yourself
  • Listen to the story of where your rock has been before it was found on the beach or wherever it was found
  • Each story becomes a fascinating meditation
  • Some may have fallen from a ship, others may have been picked up from the beach by a seagull, another may have settled on the back or a whale or rolled onto a pirate ship
  • All stories are worth listening to; all stories are worth developing quietly in the mind
  • Tell others about your rock’s adventure
  • Draw a picture
Pebble Meditation
  • Take 4 stones and put on one side of your body
  • Take the first stone and hold in hand and sense that it is a Mountain – feel the strength and confidence of the mountain – once this feeling is embedded within, place the rock on the other side of your body
  • Take each of the other stones and reflect on them with a different element with the characteristics of each, place on other side of the body one at a time after reflection
  • Make a pouch for your stones – felt is easy and can be drawn on as well
Make Stone Soup
  • In Pandemic times if your camp is among your own kids without the benefit of friends, have each child decide what vegetable or item they would like to have in the soup – have them find in the garden if possible
Story Rocks
  • Take several rocks and draw a picture on them each
  • Pick a rock one at a time and make a story with them
  • Make the pictures yoga poses and make Yoga Rocks
  • Do the pose on the rock as it is pulled from the pile
YOGA POSES
YogaKids uses the term "Reading Comes Alive With Yoga". By integrating yoga into a storybook, the movement of the poses not only help to dramatize the story but also help with comprehension and retention. By reading the book of your choice, you will notice words that lend themselves to either traditional yoga poses or created poses. In the story, 'Chucky the Lonely Inukshuk', set in Northern Ontario, words such as waves, boat, tree, rock, rain, thunder, clouds, canoe, turtle, sun, to mention a few, are built in poses.

Practice the poses and then as the story unfolds, insert the poses as they appear in the story.


Sun: Reach for the sun - with hands in fists at the belly, stretch one hand up to the sun on the inhale and grab a piece of sun pulling it down to the belly area with a strong HA on the exhale strongly with "HA"  Repeat with the other hand, and continue for a few breaths
Tree: Send imaginary roots from the bottom of your feet down into the earth. On the inhale stretch arms up to hug the sky. With one foot firmly on the ground, bring the other foot up to a comfortable place on the standing leg. Exhale into the pose. Hold while breathing naturally. Repeat on the other side.
Rain: (For young children) Bring hands overhead on the inhale, exhale as the children join you in
"Rain is falling down, splash (hit the ground with hands)
Repeat with upstretched arms exhaling down to the ground again
Pitter Patter, Pitter, Patter (wiggle fingers)
Rain is falling down, splash"

Clouds: Standing tall (or from seated) inhale arms over the head and reach hands back to the small of your back - or do the camel pose
Waves: From standing or seated inhale one arm above the head and exhale it over stretching to the opposite side of the body, Repeat on the other side. Continue. Also a seated twist makes a good rolling wave - inhale right hand onto the left knee as you exhale the left hand behind you. Repeat on the same on the other side.
Boat: seated with knees bent, feet on the floor. Inhale your feet up and out as you raise your arms parallel to each other. Singing Row, Row, Row Your Boat, helps with breathing and balance
Thunder: In the same position as above, stomp feet and clap hands on knees to make a thundering sound
Canoe: Move onto stomach and bring arms and legs up in "Locust" Pose - canoes are shallow so the body is creating a hollow in the back with the bow and stern raising up slightly above the water.
Rock: sitting on heals, fold forward so head is touching the floor and arms are beside the body with hands near the feet as in Child's Pose
Turtle: move back into seated, with feet touching, exhale whole body toward the ground with hands weaving under the legs and moving back beside your back or continue with them forward whichever your flexibility allows.
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Reach for the Sun
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Tree
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Rain
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Cloud
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Seated twisted wave
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Standing waves
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Boat
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Canoe
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Balancing Rocks
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Turtle pose
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Parents, Pandemics and Patience

6/24/2020

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A comment I heard this morning, regarding an attempt to have a child behave, triggered a piece of logic in the far reaches of my mind.

Because we are all human, it is possible that at one time or another, especially in these many days of pandemic angst, voices may have been raised. There are times when, at wit’s end, other options have been exhausted and this seems the last resort. Thinking “Sticks and stones can break my bones but words can never hurt me” may seem the lesser of two evils. However, science shows that when the brain is under stress or feels threatened in any way, it shuts down or works less well. There are 3 primary responses
fight, flight or freeze.
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Going to the animal kingdom we can look to many big or small animals that are rather placid until threatened.  (Think bees, butterflies, deer in the headlights!) It makes sense that losing our cool when dealing with children may result in a similar response as it does when encountering an animal that feels threatened. Who hasn’t felt the sting of harsh words (i.e. I hate you. You are the worst mom/dad in the world) or run around trying to catch a child who's trying to escape your clutches and the need to mind, or looked soulfully into the eyes of a child frozen in time not knowing how to respond? Their brain has shut down. They cannot express their feelings or answer a simple question or look towards a solution.

The brain is complex. The smart part, (the prefrontal cortex or the “owl” in Sarah Joseph’s book. “The Animals in My Brain”), doesn’t fully develop until humans reach their mid 20s. To the inability to think things through each and every time, add loud voices, threats or other punitive promises, and you have a scenario that doesn't help the 5 year old make good choices. As much as that is the intent, it can fall short.

As a parent, grandparent and mentor to many, I simply suggest that when trying to teach a child to be safe, kind and responsible, think of how an animal would react if it felt threatened in any way. Then act or speak accordingly.

Especially in these times when stress is running high, when as a parent there is more to do in a given day than there already had been, a little cooperation would go a long way. To reach that level sooner rather than later would be really helpful. I know. I get it!

Mindful moments throughout the day sound like just one more thing to do but really they set the tone for being aware. Being aware of our feelings, kid's big emotions, moments of stress and a time to step back, breathe and proceed with caution and care for yourself and those around you.
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When we listen mindfully, speak mindfully and act mindfully a rough patch might just seem a bit smoother. And how, you might ask, do we do all this mindfully? Just be aware, pay attention, be present.

                              Breathe

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How Does Your Garden Grow? (or Dirt, Digging and Kids!)

5/30/2020

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If there was ever a year for gardening, this must be it.
We have all the key ingredients at our fingertips:
Kids at home: eager and curious
Sunshine: it comes and goes
Rain: or a watering can or hose
Dirt: even if you don’t have a garden space (or way more shade than sun like I do) you can probably find a container and buy a bag (or a few bags) of $2.00 soil.

 
These are difficult times for many people, children and adults alike. Soil is soothing for the soul. Get the kids digging in dirt. For an added bonus, throw in a few seeds or plants (flowers, vegetables or herbs) and watch them grow. The satisfaction and sense of accomplishment is beyond words. And you get something of beauty or a tasty bite from Mother Earth as a bonus. Do not underestimate the benefits of planting or just playing in dirt for (and with) kids. No need to be a Master Gardener. Just dig!
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I have an “archeology dig” going on in a bare patch in my backyard that is for nothing beyond the pure  pleasure of grandchildren seeing how deep they can dig! Yes, it is unsightly. Yes, it is really deep. Yes, one hole has morphed into 4. But there is a pandemic. I am not holding a gala in my backyard anytime soon. I can sit on the deck and watch the digging from a distance and see joy, excitement and adventure unfold before my eyes. 
 
Grounding or Earthing is a phenomenon that has been making waves for several years now. Whether or not this idea is for you, there is no mistake that being in nature, walking in bare feet and feeling the earth beneath us is very healing AND costs little more than a good bar of soap. Nonetheless there have been numerous studies proving the benefits of being in nature so this should not be dismissed without consideration or taken lightly.

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​There is another gardening analogy I have used many times with children with anxiety. I would show them my bounteous tomato plants laden with fruit and explain how these resulted from spending much time nurturing them. I would then explain that to nurture our fears, to put our thoughts on them every day, several times a day, helps them grow too. What we put our attention on grows!

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Don't give your attention to your fears They will grow and grow and grow.
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Stay Safe, Be Kind, Wash Your Hands, Meditate

5/20/2020

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.We are living in stressful times. It is no secret that one of the most widely acclaimed antidote for stress, anxiety or concerns of any kind is meditation. It was gratifying to hear Charles Pascal, Professor of Human Development, end an interview by saying,
"We should be meditating as much as we are washing our hands."
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Physical Health is paramount during the pandemic but equally important is the need to take care of our mental/emotional health. In fact there is no separation between physical, emotional and mental health. One affects the other. I urge all to take a moment each day to meditate.
Meditation is not the big, bad, scary, impossible, time consuming feat that you might have been led to believe. Meditation or mindfulness is simply the act of taking a breath, with awareness in the present moment, with kindness, without judgement of the outcome. You do not have to sit in a painful position, or stop your thoughts for hours on end or reinvent yourself. Simply become aware of your breath, watch it flow in and out. If  you notice you are thinking, them acknowledge the thought without judgement and let it go. Do this over and over for a minute, 2 minutes, 15. Sit, lie down, walk or run. Soon you will find that you have created more time in your day by feeling calmer, more relaxed and on target. Notice that you are beginning to respond rather than react. Notice that you are having more better moments in your day and less moments of unbridled stress. Breathe... Notice... Be...
Even a child can do this. Even you can do this with a child.
Help make the world a better place. Help make you a better place.

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Listening to the Rain (Mindfulness)

5/14/2020

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As I sit listening to the gentle rain outside my window, the rhythm quiets and soothes my mind and my body. I relax as the lulling sound touches my soul and cleanses my spirit. You might wish to try this mindfulness exercise for yourself for just a minute or settle in for a longer reprieve from worldly matters.

* Become aware of the rain tapping against a window, a skylight, a roof or wherever your senses might take you.
* Are you able to see the drops bounce off of solid surfaces or melt away into more absorbent layers of grass, earth or forgotten clothing left to the elements?
* Are you able to feel the rain touch your hand, your head, your nose or your boot?
* Are you brave enough to stick out your tongue for a lingering taste of nature?
* Are you able to smell the rain? Some people can smell the rain before the rain comes. But once it is here the whole world awakens to the fresh, green, living scent. Earth worms love rain. Seeds are nourished into sprouting gems. Roots slurp moisture right up to the tips of their tiny bursting buds. 
* How do you hear the rain? Feel the rain? See the rain? Smell the rain? Taste the rain? The rain lives in the apples and oranges, carrots and cucumbers, all the food Mother Nature provides. We eat a little bit of rain every day.
* Take some time to be with the rain with any or all of your senses open and aware. 

OR
* Maybe you would prefer to experience this from the safe, quiet, cozy comfort of your home, or another room in your mind. Close or soften your eyes. Take a long, slow, deep breath in and slowly and quietly release your breath out, longer than the inhale if you can. Try to close your senses to all but the sound of the rain. If other sights or sounds or smells come into your awareness, just acknowledge them and then let them go, bringing your attention back to the rain...just the sound of the rain. Listen acutely. Let your other senses rest as you bring only the steady dripping or dropping or dribbling of the rain into focus. Notice if it slows or quickens, if it splashes or slides, if it bristles and blows or relaxes into a hush. Allow the rain to teach you to be mindful, to put all your attention on just the rain. Be grateful for the rain.
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Tara Brach, a psychologist and founder of the Insight Mindfulness Community of Washington, uses the acronym RAIN to teach a 4 part mindfulness exercise that may help your child learn emotional regulation.

R: Recognize your feeling in the moment. Put a name to the feeling if you can. This reduces the power associated with the feeling.
A: Allow the feeling to be there. Don't try to change it. Just acknowledge it. It is just a feeling. It might be uncomfortable but it is not you. It will pass. It will not
stay forever.
I: Investigate the feeling, with kindness. Where is it in your body? How is it making your body feel? What is it making you think? Be a detective and investigate the situation caused by the feeling, but do it kindly. Don't criticize. 

N:NON-Identification. This is just a feeling. It might not be a nice feeling but neither is it you. It is just a feeling that will go away. It might come back but it will go away again. It is not you. Do not hold onto it, thinking that you are the feeling. You are not. It is like the fish in the pond, the clouds in the sky, the apples on the tree. They are part of the whole but they are not the whole. Feelings are part of you but they are not you! Instead of saying, "I am sad", you could say "I feel sad." Instead of "I am mad", say, "I feel mad." Your emotions are just feelings. 

You will have many feelings in a day and certainly in your lifetime. You may need to do this exercise over and over again. 
RECOGNIZE THE FEELING - name it to tame it
ALLOW THE FEELING - Acknowledge it for what it is - just a feeling - not you
INVESTIGATE THE FEELING - be kind as you find where it is sitting and how it feels
NON-IDENTIFICATION - the feeling is just that, a feeling, not who you are



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    In 2020, it is almost 20 years since, the Children's Garden began bringing yoga to children and their families. Jennifer and Barb (Yoga Barb) Westgate, were the first 2 in Ontario and the 4th and 5th in Canada to be certified children's yoga facilitators, through YogaKids. Since that time they have both studied under many other renown experts in the field of children's yoga, health and well-being. Jennifer, a speech and language pathologist, a certified reflexology and Reiki practitioner and a student of Sonia Sumar (Yoga for the Special Child), brings a well rounded experience to all children, but especially to those with different abilities. Yoga Barb offers Metamorphosis, Reiki and Emotional Support through her private yoga programmes and during group classes upon request. Her background in behavioural sciences, mother, child care provider, certified parent educator, and now "Gran" to 4, have enhanced her natural ability to provide a nurturing environment to all who seek her guidance.

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