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.
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.
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.
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.
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.
*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!
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.
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)"
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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