A is for AWARENESS Fostering a sense of mindfulness when anxious thoughts arise will help to keep those thoughts from becoming overwhelming. Awareness means to take notice of the thoughts and allow them to disappear as quietly and quickly as they arose. The more we attend to “something” the bigger it gets. If that something is a positive thought all is well, but should that thought be one of anxiety or negativity this is where the difficulties may harbour.  The practice of yoga brings about greater self-awareness. Through yoga, children learn to tune into both their emotions and the sensations in their bodies helping them to deal with the back to school jitters. Young yogis and yoginis seem to be more aware of the power of their minds and of the power of positive thoughts. This awareness can help develop a more relaxed approach to dealing with emotions or emotionally charged situations affiliated with life changes (like transitioning back to school).

B is for BREATH  Pranayama (Breath awareness) has a direct effect on mood and well being. Deep breathing as well as alternate nostril breathing (described in last months article) have a calming affect. Through yoga, children are able to learn to use their breath to self-calm. Practicing breathing encourages the development of breath support for speech as well. Children with hyperactivity or unstable activity levels respond well to breathwork. Singing or humming are both wonderful forms of breath work that foster a sense of calm. There are various styles of yoga that use movement and breath together. Explore the wonders of breath through yoga. Some styles to try may be hatha, vinyasa or kundalini.

Anytime is a good time to take a breather. Here is one to try:

HANDS FLOWER BREATH

This is a more subtle practice, perfect for those moments of anxiety or just before a test in school. Breath and movement are connected as attention is focused on the breath and the mind is calmed.

·        Sit in any comfortable seated position. Lotus pose (padmasana) is just right for hands flower breath, but only if it is comfortable for you! Easy cross legs is another pose you can try;

·        Place your hands, palms up, on your knees;

·        Breathe out and gently draw your fingers together into your palms;

·        Breathe in and spread your fingers all at once like a blossoming flower;

·        Continue to blossom for several rounds.

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C is for CONCENTRATION

We are continually bombarded with information. The use of electronics, iPods, video games, televisions and the sights and sounds of daily life increases that overload considerably.  The memory processes only the information that we need to remember .How do we deal with all of this stimulus without becoming overwhelmed? Through the practice of conscious filtering or concentration we can develop the skills to minimize the overload.

There are many yogic techniques that stimulate the brain and nervous system to improve concentration and, subsequently the memory.

Dharana- or the practice of concentration affects and reduces the occupied mind. The mind is held still at one place instead of allowing it wander here, there and everywhere. This reduces the strain on the mind and subsequently, the mental strength increases. With such habitual concentration, work can be done more effectively and efficiently. The daily practice of dharana reduces the wavering attitude of mind and a different kind of peace can be observed throughout the day. This state of focused attention is used during asana(the pracitice of postures in yoga).

In asana, using a drishti (gazing point), especially during balance postures, improves mental concentration. Postures that lengthen the spine, forward and back bending poses (Standing Forward Bend, child’s pose, cobra), as well as inversions ( downdog, headstand etc.),  activate the spinal column and stimulate the nervous system.

An exercise to improve concentration that can be shared with a child (four years and older) would be a game of concentration or a variation. Merely select a special item, photo, (often a lit candle may be chosen when supervised by the adult) to be focused upon.

Firstly explore the object with all of the senses and then rediscover it with all of the senses behind closed eyes. 

The practice of Dharana will help children in all aspects of life but will most significantly impact learning and retention at school.

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Reminds us to take time out and to count the breath. When we count the breath we tap into our awareness and concentration. Allow the in breath to be anywhere from 3-5 seconds long (or longer if comfortable. Allow the out breath to be somewhat longer.  Take some time everyday to count the breath and while you are there why not count life’s blessings too.

May the month of September bless you with ease.

Shanti.