Childhood is one of the periods of life in which it is possible to acquire habits that leave a constructive mark in adulthood. Although we often think that only adults suffer from stress and anxiety, these also occur with a lot of often in children when they have to face new situations for them, that are a challenge or scare.
So that the boy or girl learns to live in a way healthy and happy, it is important that they learn different relaxation exercises since this helps children reduce their stress level, both mentally and physical and also contributes to reduce the shyness of the child, as well as to control tics and other symptoms that are related to anxiety.
To help them manage that anxiety and feel more calm, we can teach them some very simple relaxation techniques through these 15 relaxation exercises for kids that we offer you in Psychology-Online.
- Music as a relaxation technique for children
- Relaxation techniques through mindful eating
- Hug a tree
- Recover the art of storytelling
- Emotional photography as a relaxation exercise
- Mindfulness books for children
- Sensory exercises for children
- Gratitude ritual
- Relaxation games: painting mandalas
- 10 Reading of children's and youth poems
- Yoga for kids
- Introduce Mindfulness to yoga
- Meditation as a relaxation exercise for children
- The turtle
- Relaxation game: like a balloon
1. Music as a relaxation technique for children.
Music has been part of human life since childhood. There are different types of melodies that can influence child development. Those that have a musicality and rhythm that encourages relaxation feed this calm state of mind. This music can serve as an ambient base for a relaxation exercise focused on conscious breathing.
2. Relaxation techniques through mindful eating.
In a daily environment such as the weekend meal, it is possible to create an atmosphere of enjoyment around that routine to value not only the menu on the table, but also, the sensations, emotions and flavors. That is, mindful eating. For this, it is advisable to live this moment without haste. It is also convenient to turn off the mobile phone and the television.
3. Hug a tree.
The conscious power of contact with the present can be seen through the visual metaphor of the hug. The hug is a gesture that can not only occur between two people. A relaxation exercise that can be practiced as a family is to hug a tree by enjoy a walk through a green area.
4. Recover the art of storytelling.
Learn to Live the present it is one of the symptoms of vital wisdom that reinforces happiness. Y mindfulness provides a methodology focused on mindfulness that can define a viable path to connect with the moment.
Oral narration feed the imagination childish. In that case, you can create stories described in natural settings so that the context of the plot starring the characters itself takes the child's heart to the essences, sounds and typical characteristics of this wellness environment.
5. Emotional photography as a relaxation exercise.
The art of capture images It has a high emotional value for families since, through this photo album, it is possible to observe some of the moments carried out by loved ones. Photography also becomes a form of mindfulness when the goal is to capture images with the heart through pause and observation. Therefore, it is possible to motivate the child to practice the art of photography through images that contain her own gaze.
6. Mindfulness books for children.
Books are an educational stimulus for children. In that case, in the catalog of bookstores and libraries you can select titles on the subject of mindfulness in a language close to the children's audience. That is, they are works that seek to bring this methodology of conscious attention to the little ones of the house. The benefits of mindfulness in education there are many and we must take advantage of them.
7. Sensory exercises for children.
The human being connects with the present through the information he receives from the senses.
- From this observation, you can suggest to the child that he focus his attention on an element that can contemplate directly around you.
- Another exercise related to sensations is walk barefoot on the carpet of a room in the house.
- In relation to sounds, the child can focus attention on nature sounds, for example, the wind that moves the trees.
8. Gratitude ritual.
This relaxation exercise can be done with a weekly frequency and it can be a simple family act through which to reinforce this feeling towards life. Create a habit of gratitude is constructive to reinforce optimism, happiness and the appreciation of reality, beyond the dissatisfaction produced by placing the point of attention on the deficiencies instead of on what is have. Each family can personalize their gesture of gratitude individually.
9. Relaxation games: paint mandalas.
Through this exercise of color a mandala, children can not only put into practice mindfulness, but also their own creativity through a game of colors, shapes and symmetry. This is an exercise in creativity that can be easily integrated into your free time.
10 Reading of children's and youth poems.
Poetry has its own musicality through the rhythm and meter of the verses. Through reading this type of work, children discover the beauty of words from a performance that has a marked measure. This is an exercise that also stimulates the sense of hearing through reading aloud. And through this auditory information, the child connects with the present.
11. Yoga for children.
One of the best relaxation exercises for children and adolescents is yoga. since it is positive to enhance the integral well-being of children. The yoga groups are guided by expert instructors who offer specially recommended dynamics. Yoga combines two very important ingredients: control of the breathing and awareness of body posture. In this way, it is a discipline that involves the body and the mind.
The relaxation techniques associated with yoga are especially positive for prevent possible anxiety states linked to impulsivity from hyperactivity. In addition, through the performance of yoga dynamics, he internalizes these dynamics that he will repeat in a sequential way at different times. The effect of repetition is very therapeutic.
12. Introduce Mindfulness to yoga.
A study published by the Canadian magazine Cadth carried out by specialists in Mindfulness and Yoga concludes that yoga is a discipline that can be applied as a complementary treatment due to its different Benefits: increases the child's self-esteem that he becomes more aware of himself. By improving the relationship that the child has with himself, this well-being also increases in the ties with the environment as if it were a mirror law, in addition, the child also acquires better concentration by reducing impulsivity.
The benefits of yoga They are not visible from one day to the next, however, when this discipline is cultivated, it becomes a philosophy of life. The benefits of yoga also do not produce the same results in all people.
Another benefit of yoga and mindfulness is that they are disciplines that can be enjoyed as a family. In this case, they are the starting point to share time in common and strengthen emotional ties to starting from dynamics that promote optimism, stress control and comprehensive well-being (body and mind). Mindfulness includes a combination of exercises in relaxation and meditation. They are exercises that raise the level of interiority, in this way, the person focuses on himself, beyond the outside noise.
13. Meditation as a relaxation exercise for children.
Another discipline that is also therapeutic for children is meditation, which starts from an important premise: the mental attention span It also requires training, that is, it is a skill that draws on one's own practical experience. Meditation increases the level of resilience and Improves mood personal, in addition, mantras can also produce an effect of security and calm. "I'm fine" is a simple mantra exercise that brings constructive energy.
Before making any decision in this regard, it is essential that you consult all doubts with the professional who follows the child's case to decide which discipline is the most appropriate for him. In this way, you can know if in your case there is no type of contraindication in the practice of yoga, mindfulness or meditation.
14. The turtle.
"The turtle" is another of the most frequent relaxation games for children. In this exercise the child will pretend that he is a turtle that is hiding in its shell because the sun is setting.
To do this, the child will be in the ground lying face down, with the arms and legs stretched out and, little by little, it will shrink, sitting on the legs and hiding the arms, so that it is as shrunken as possible. He will hold that position for a few seconds and then, with the sunrise, he will stretch again, always slowly. In this way, relax your muscles and your mind at the same time.
15. Relaxation game: like a balloon.
Among the relaxation games for children, one of the best known and most used is "Like a balloon".
To carry it out, we will indicate to the child that he must act like a balloon, that is, swelling with air and then letting it escape.
To do this, he must breathe in very slowly until he feels his lungs full of air and he feels his abdomen fill with air as well, just like a balloon. Afterwards, the child will slowly expel the air, slowly, like a balloon that deflates little by little.
This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to 15 relaxation exercises for kids, we recommend that you enter our category of Meditation and relaxation.