Aloha beautiful friends!
I am eager to share some ways of chilling-out that you can incorporate in your life. Your child, regardless of their special need is constantly learning from what you do, so show them how to chill out!
Shoulder bounces – sit up tall in your seat, relax your shoulders so they are even. Lift your shoulders slowly up to your ears and let them drop back down. Gradually pick up the speed of our bounces, until you have a comfortable rhythm. The benefits loosen up the chronically tight shoulder/neck area, teaches your child that movement doesn’t have to be structured or complicated to have an effect on your state of mind.
Tighten and Release Take one or two breaths, start at the top of your body and work your way down. Inhale and squeeze your face as tight as you can, and then release all that effort with an exhale. Draw your shoulders up, hold them up for a beat, then exhale and let them drop back down. Pull in your belly button as strongly as you can, hold for a moment, then let go. Clench your bum, thighs, calves, and your feet hold for a beat – and let go. Once you’ve swept your whole body, repeat the process another time or two. Each time you do, you’ll root out more stress and tension. The benefits target the entire body and systematically release tension from every corner. Helps you refrain from escalating the situation, and helps you actually do something instead of just thinking or saying “I need to relax.”
Count Your Breath This is a great stress re-leaver when your running late. When running late, which I am all too familiar with, is the perfect time to let your self-importance to run out of control as well as beating yourself up. Neither contribute to health. Breathing in for 4 seconds and out for 8 will help to keep you grounded and avoid paying attention to the minutes as they go by on your watch or the dashboard. This will re-direct your mind. The benefits of this exercise will get new oxygen into your lungs, recharge your brain with more oxygen and lower your blood pressure, which is probably sky high at that point.
Swim In Your Own Sea of Tranquility Locate the indentation between your breasts, about three fingers from the bottom of your breastbone. Bring attention to that area with slight pressure. If your in public, pretend its an itch. Aim to take twenty breaths while pressing. Release gradually. The benefits open the chest and invites your breath to deepen which triggers the bodies relaxation response, helps regulate your heart beat, and calms the mind.
Seated Spinal Twist Keep both feet on the floor, take a deep breath, sit up tall and twist your torso, each exhale try to twist more. I like this exercise while waiting in an airplane. You can place your child on your lap, or physically help them twist. The benefits of this are wringing tension of the muscles that support your spine, helping to prevent back pain. It stimulates the abdominal organs responsible for digestion and detoxification so you don’t get an upset stomach that will usually accompany stress.
Mini Loving Kindness Meditation So you’ve never meditated before? Here is a great way to begin…. A screaming baby/child — screaming back only makes it worse. Come up with a short sentence, or you can use; May the baby be happy, may the baby be free from suffering. Say this in a quiet and relaxed voice. Find a rhythm you are comfortable with. Use this with anyone, your Mother, your boss etc. Say it out loud or in your head. The benefits allow you to feel compassion, instead of hating the moment (or the baby) send him/her some love, you will also feel connected to the child/baby, and not just sit and suffer.
Elephant Swing is a way to beat feeling lethargic. It’s fun and your children will enjoy the body movement. While standing about 2 feet apart swing your arms and twist your body, the key is to let your arms be loose as possible. Only your toes should point forward, otherwise let it all hang loose, and swing slow in a twist. Elephants do this when they are nervous. The benefits are tremendous and loosens things up so the energy in your body can travel more freely around your nervous system.
Focus Pocus will calm your mind and relax your monkey mind;) Press between the eyes firmly. This is an amazing technique to show your child how to do. Depending on the age of your child, he/she can do this while taking a test in school. Closing your eyes and deep breathing will add to the experience. The benefits calm the mind, reduce anxiety and confusion and promote clearer, calmer thinking. This is also used in acupressure to relieve headaches, insomnia and sinus congestion.
Legs Up The Wall Lay with your bum against a wall, and your legs up the wall, your body is at a 90 degree angle. This will relieve stress and that “heavy leg” feeling. Breathe and relax here for up to ten minutes. The benefits are relaxing and energizing, your legs being higher than your heart creates a relief for your circulatory system and all the hard work it does. Usually the circulatory system has to work hard to get blood from your heart to your feet, and now you will be helping this system run better! Your body will be thanking you. This is also reversing the effects of gravity, which is what causes wrinkles and varicose veins.
So start a practice of incorporating these steps. Draw a beautiful sign of reminders to put in your car or in your house. It’s not easy to start a new regimen, but if you remember how your body will thank you, and what an amazing role model you will be for your child, chilling-out will be common sense.
Aloha and thanks for reading!