Yoga In My School » meditation

To Om or Not to Om

DonnaKFreeman — Sun, 01 Apr 2012 00:23:56 +0000

This is Part 3 of a four part series on Om for Kids and Teens. Enjoy Part 1: Om the Sound of the Universe, Part 2: Chanting OM: Teaching Kids to Chant (Video) and coming soon Part 4: The Benefits of Om.

When and Where Is Om Appropriate?

In the Studio

In private yoga studios and classes I often chant “om” at the beginning and end of each session. This helps to open and connect the chakras, bringing us into harmony with ourselves and one another, and creates a space between the busyness of life and yoga class. Most children really like to chant “om” and look forward to this ritual. I’ve even had some kids specifically remind me to “om” before class ends if they think I’m going to rush them out the door with only a “namaste”.

“Om is like a tuning fork, it brings everyone to the same point.” ~Manorama

Sometimes though the students aren’t really into it. Often a group of tweens/teens may be reluctant, embarrassed to chant in a group, or may think chanting is a little too “out there.” You can either persevere and hopefully convert them to the power of “om,” or not. At times it may be best to back off and allow children and teens to discover yoga in stages and steps, accepting what they are prepared to accept, as they are prepared to do so. If this means leaving “om” out of class, or including it occasionally, then do so.

In the School

Most often I follow the children’s lead when introducing chanting in schools. If they are really excited about learning to “om” properly then I’ll teach it (always without Hindu references). If they don’t bring it up, I leave it alone.

Many schools are keen on bringing the physical and mental benefits of yoga to their classrooms, but understandably want to stay well away from the spiritual. Respect is necessary. Many of the benefits of chanting have nothing to do with the spiritual connection, so feel free to explain why it is valuable citing it’s physiological and mental effects. More on this in the upcoming Part 4: The Benefits of Om.

What’s your experience with teaching “om” and other chants to children and teens in various situations?

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Chanting OM: Teaching Kids to Chant {Video}

DonnaKFreeman — Wed, 21 Mar 2012 20:05:41 +0000

This is Part 2 in a four part series on Om for Kids and Teens. Watch for Part 1: The Sound of the Universe. Part 3: To Om or Not to Om and Part 4: The Benefits of Om coming soon.

Hello, my name is Donna Freeman, founder of Yogainmyschool.com. Today we’re here to talk about the wonderful sound OM.

Invariably when I go into a school or to teach children, somebody in the class who has never done yoga before will come in, sit down on their mat and go like this, “OOOMMMMM!” They are all excited to begin chanting. So, I’ll show you how to do that properly and the aspects of OM you can teach to children.

Today Alea has joined me. She is going to learn a few mudras, hand positions that you can do while chanting OM. As well as the different aspects of the sound itself.

Now when you chant OM, it’s really helpful because the vocalization changes the energy in your body, it provides healing energy. It enhances your overall health. It calms your emotions and quiets the mind while providing relaxation. And increases the sense of togetherness.

When you chant om, a lot of people, because of how it is written in English, think it is just two sounds O-M. I actually prefer the written form A-U-M, for OM, because that represents much better the sounds which you are producing.

There are three and a half parts to om. The first is down here in your belly. It is a big aaaahhh sound. And then the uuuuu sound is up into your chest. From there the mmmmm comes to your head. It’s like a buzzing bee. Then there is blessed silence. When you OM you have those parts to it.

The other part is a mudra if you are comfortable with that. The two most popular are anjali mudra, or namaste hands. Anjali meaning heart. So you can bring your thumbs to your sternum. The other would be gyan mudra where you make a circle with your index finger and thumb and the rest of your fingers are extended, and then you place that on your knees. You can choose whichever one of those you like. Or if you are not comfortable with either one you don’t need to do it either.

Join with us in oming three times. Close your eyes. Inhale.

AAAUUUMMMMM

Take a deep breath. Bow your head. And allow your eyes to fall open.

Very nicely done.

So I hope that helps for when you are teaching OM to children and teens and bringing the lovely sound of yoga into your life. Have a wonderful day. Namaste.

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OM The Sound of the Universe

DonnaKFreeman — Fri, 03 Feb 2012 23:26:14 +0000

This is Part 1 in a four part series on Om for Kids and Teens. Watch for Part 2: Chanting OM: How to Teach Kids to Chant (Video), Part 3: To Om or Not to Om and Part 4: The Benefits of Om coming soon.

Yoga Chanting for Kids & Teens

Often when I visit a class for the first time a number of kids come in right away, sit cross legged, hands in the air, thumb and index finger joined, and spontaneously chant “om.” Their natural curiosity and receptivity always makes me smile. They are so adorable in their sweet innocence as they connect with this universal sound and mudra (hand position).

Teaching Om

Now for a little guidance.

One of the easiest, and most approachable, ways to teach “om” is to break it down into A-U-M.

Sit cross-legged, place your hands on your knees in gyan mudra (thumb and index finger forming a circle, other fingers elongated). Aum is generally considered to have 3 1/2 measures: A, U, M and silence. Close your eyes, inhale then exhale as you perform Aum, repeating three times. The sounds ahhhh starts in our chest at the heart center, moves upward with the ooooo sound in the throat center, and ends with the sounds mmmmm, which vibrates the higher centers in the head. (~Once Upon a Pose, p. 4)

It’s fun to play around with variations in volume, pitch and timing. As with any yoga practice, approach “om” with curiosity and openness to see what feels right to you.

Three Symbols of Om

If you’d like to go all Hindu with your students you can explore the symbolism behind the sound. According to the Mandukya Upanishad,

Om is the one eternal syllable of which all that exists is but the development. The past, the present, and the future are all included in this one sound, and all that exists beyond the three forms of time is also implied in it.

Each tone of “om” relates to a time of life, a power and a Hindu deity/philosophy.

A = birth, creative power (Brahma)

U = life, sustaining power (Vishnu)

M = death, destructive power (Shiva)

silence = bliss, pure consciousness (Turiya)

How do you teach “om” to kids and teens?

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Kids Restorative Yoga for Winter Solstice

DonnaKFreeman — Wed, 21 Dec 2011 16:55:21 +0000

Yin Yoga Helps Kids Relax & Connect

Most children’s yoga classes are of the yang variety: energetic, strong, mobile. This reflects kids natural tendencies toward movement, activity and spontaneity. However, kids sometimes become overwhelmed, anxious, fearful, overtired and sad. At our home this is often the case in the weeks leading up to the Christmas holidays. There is so much going on with concerts, parties, shopping, exams, get-togethers with friends and family, etc. that my kids (and I) simply need some down time.

The Winter Solstice provides a lovely opportunity to delve into a child friendly yin practice. This is a wonderful way to provide space and time for purposeful relaxation. Yin yoga also assists in turning inward and helps children connect with their intuition and personal wisdom, finding peace in a quieter, slower yoga practice.

Yin Yoga Poses for Kids

Child’s Pose – balasana
Rag Doll Pose
Wide Angle Forward Fold - upavishta konasana
Happy Baby Pose – ananda balasana
Sphinx Pose
Legs up the Wall Pose - viparita karani
Sleeping Swan (aka Reclined Pigeon)
Reclined Twists
Reclined Cobbler’s Pose – supta baddha konasana
Savasana with Eye Pillow & a blanket
Supported Savasana – legs on a chair or a bolster under the knees

Kids Yin Yoga Best Practices

Allow the children to set the pace holding poses for as long as children allow, once they start to fidget, move along
Encourage longer holds with a timer or counting breaths
Approach with curiosity and wonder
Speak slowly, calmly – children will take their energy cues from you
Pretend you are practicing in deep water, every movement is slow and purposeful
Allow space for feelings of sadness, fear, anger
Most important – Breathe

Meditation for the Winter Solstice

Enjoy celebrating the solstice by using light as a symbol for change. I like using flashlights as they are safe with kids. With teens you may want to use candles. Sit everyone in a circle. Provide a light source for each participant. Turn the lights on/light the candles. Going around the circle, each participant says farewell to something they need to or are ready to let go and extinguishes their light. When all the lights are off, sit silently in the dark (how long you sit in darkness will depend on your group). Allow your past hurts, heartaches, regrets to gently drift away. Turn your attention inward, enjoying the quiet stillness. Smile gently from deep within yourself. Begin to look toward the future. Once again go around the circle, this time each participant shares how they will welcome change and embrace love as they turn on their light.

Wishing you a lovely Winter Solstice.

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Finding Your Still Quiet Place with Amy Saltzman

DonnaKFreeman — Mon, 14 Nov 2011 17:41:15 +0000

Dr Amy Saltzman knows the benefits of accessing the “Still Quiet Place” deep inside each individual and works tirelessly to bring those benefits to children, teens and parents.

Founder of the program Still Quiet Place, Amy strives to teach mindfulness skills to youth (Pre-K to college) so that they can reap the rewards and live a engaged, full, calm and rewarding life. Join us for easy to implement techniques which are proven to develop focus, increase attention, decrease anxiety and allow you and your children to interact with compassion with yourself and others. Tap into your “Still Quiet Place” within.

Original Air Date: November 14, 2011

Connect with Amy on Facebook or on StillQuietPlace.com.

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Natural Elements: Connect, Move, Relax

DonnaKFreeman — Tue, 08 Nov 2011 13:35:51 +0000

Guest post by Jennifer Cohen Harper

This activity, inspired by Thich Nhat Hanh’s pebble meditation, connects students to aspects of nature and the different kinds of strength that make up the whole.

In this Little Flower Yoga version of a pebble meditation practice, we incorporate movement, drawing and journaling, along with the a mindfulness practice, to create a complete experience for our students. You can do this activity all at once, or you can break it up into smaller parts and practice it with your children over several sessions. Using small stones to represent each of element is something that supports the students and provides a grounding energy to the activity. Four different colored stones will represent the following: mountain, tree, flower, still water.

To introduce this activity you want to give the students a chance to explore the feeling of each element. A wonderful way to do this is to allow the students time to draw each element as part of their practice.

1. Give each child 4 stones (one of each color – and tell them that these stones represent a mountain, a tree, a flower and still water) and 4 index cards, and ask them to put them on their mat in front of them.

On the first card, ask the students to draw a picture of a mountain. Now pick up your first pebble, which will represent a mountain (you can let the students choose which color best represents a mountain to them). Tell the students that a mountain represents strength and stability, and that inside each one of them is a mountain that is strong and steady, no matter what is happening around them. Have them hold the stone they have chosen, come into mountain pose, and then practice saying the following together: “Breathing in I see myself as a mountain, Breathing out I feel strong.” Repeat this 3 or 4 times, and then take one or two breaths silently together. Have them write along the bottom of their drawing Breathing in I see myself as a mountain, Breathing out I feel strong. Optionally, on the other side of the card, they can draw a picture of themselves in mountain pose.

2. The next element to explore is a tree. Invite the students to draw a tree on the next index card. Then pick up the pebble that represents a tree, and come to stand in tree pose. Tell the students that a tree represents balance as it reaches its roots down into the earth, and it’s branches up to the sky. Let them know that they have the balance of a tree inside each of them, and that this balance will help them live a healthy life. Practice saying together: “Breathing in I see myself as a tree, Breathing out I feel balanced.” Repeat 3 or 4 times, and then take one or two breaths silently together. Have them write along the bottom of their drawing Breathing in I see myself as a tree, Breathing out I feel balance. Optionally, on the other side of the card, they can draw a picture of themselves in tree pose.

3. The next element is a flower. Have the students draw a flower on their third index card, and have them choose a stone to represent flowers. Then come into flower pose. Tell them that a flower represents joy and beauty. Inside each of us is a flower that is always growing, keeping us joyful even during hard times. Practice saying together: “Breathing in I see myself as a flower, Breathing out I feel joyful.” Repeat 3 or 4 times, and then take one or two breaths silently together. Have them write along the bottom of their drawing Breathing in I see myself as a flower, Breathing out I feel joyful. Optionally, on the other side of the card, they can draw a picture of themselves in flower pose.

4. The final element that we will explore is still water. Have the students draw still water on their fourth index card. They might need more support with this drawing, and you can discuss still water being a lake or pond. Tell the students that still water represents calm and peacefulness. Inside all of us is a vast lake of calm still water that helps us keep our life peaceful. Have them hold their last stone, and come into savasana. Practice saying together: “Breathing in I see myself as still water, Breathing out I feel peaceful.” Repeat 3 or 4 times, and then take one or two breaths silently together. You can extend this element by allowing the children to rest in savasana either in silence or with some gentle music playing. Once they have come out of savasana, have them write along the bottom of their drawing Breathing in I see myself as still water, Breathing out I feel peaceful. Optionally, on the other side of the card, they can draw a picture of themselves in savasana.

5. After children have explored the feeling of these elements through postures and visualization, a journaling activity helps make the experience even more concrete and meaningful, and gives them time to reflect. You can use pages that you have created and photocopied for the students, or you can just have them write and complete the following thoughts in a journal:

Mountain: I feel strong when_________________________________

Tree: I feel balanced when___________________________________

Flower: I feel joyful when____________________________________

Still Water: I feel peaceful when________________________________

Jennifer Cohen Harper is a leading voice in the children’s yoga community and dedicated to making yoga and mindfulness practices accessible to all children regardless of circumstance. She is the founder and director of Little Flower Yoga. Based in NY, Little Flower directly serves over 700 children per week in NYC schools, and reaches many more through staff development, school consultations, and a world wide network of trained teachers. Jennifer leads the well respected Little Flower Yoga Teacher Training for Children program and frequently collaborates with other organizations to bring yoga for children to places as diverse as tent cities in Port-au-Prince and FAO Schwarz in Manhattan. Jenn is a founding member of the Yoga Service Council, and an active member of the International Association of Yoga Therapists and the Association for School Yoga and Mindfulness. Children love Jenn’s willingness to engage in mutual silliness, while also appreciating the genuine respect that she has for her students of all ages.

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Gorgeous Handmade Mala & Earrings from Jewels of Saraswati

DonnaKFreeman — Sat, 15 Oct 2011 12:22:08 +0000

“Oh my, that’s gorgeous!” exclaimed my friend when she saw this mala courtesy of Jewels of Saraswati. I couldn’t agree more.

A mala is a set of beads used during meditation or chanting in order to keep count of mantra recitation. They can be made of 19, 21, 27, 54 or 108 beads long. Jewels of Saraswati uses semi-precious stones to create one of a kind malas which you can custom order/create to your own tastes and preferences. Great care is taken with each piece produced and the high quality of craftsmanship is immediately evident. The entire range of jewelry, which includes malas, necklaces, bracelets, earrings and purse charms, is inspired by yoga to provide you with something special for your life and yoga practice.

copper & czech glass earrings

Jewels of Saraswati has generously donated a 27 bead hand-knotted chakra mala with a pewter peace charm to one lucky winner. All of the 7 chakras are represented by black obsidian, red jasper, aragonite, rose quartz, blue aventurine, rainbow fluorite and crystal quartz (see photo above). Enjoy the flowing, healing energy that comes from the beauty and usefulness of this mala. In addition, a second place winner will receive a pair of stunning copper and czech glass earrings.

Both of these would make ideal gifts for a special yogi this holiday season but, if you’re like me you’ll have to order more as all your friends will be requesting them. Check out Jewels of Saraswati’s entire range of stunning products on their Estsy shop.

How to Enter

Comment below with your fave yoga quote to enter to win.

Additional entries can be made by:

Liking Jewels of Saraswati on Facebook – comment here to let me know you did this
Sharing this give-away on Facebook with an @Yogainmyschool.com mention – max of one entry per day
Tweeting the contest with an @DonnaKFreeman tag – max of 3 entries per day one hour apart

Contest ends Friday, October 21, 2011 at 9:00 pm MST. Winners will be contacted by e-mail and will have 48 hours to respond. Winner’s names will be published here, on Facebook and Twitter.

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YogaSlacker Jason Magness: Extreme Living with Awareness

DonnaKFreeman — Wed, 24 Aug 2011 16:50:06 +0000

YogaSlacker Jason Magness lives an unconventional life. With no fixed address and a penchant for living life on the edge of adventure racing he knows to expect life to go in unexpected directions. From mountaineering in Alaska and studying physics with his twin brother at the University of Oklahoma to traveling the world giving AcroYoga and YogaSlacker workshops Jason’s life has taken some interesting turns. Join us as he shares the lessons he has learned through his adventures and by combining the dynamics of slacklining with the meditation of yoga.

Original Air Date: August 24, 2011

Connect with Jason through the Team YogaSlackers Blog and Facebook Page.

Mark Your Calendar: Our next interview is Friday, Sept 2nd with Shakta Kaur Khalsa, author of Fly Like a Butterfly and founder of Radiant Child Yoga.

We are beginning to put together the all star line-up for Reflections 2011 which will run throughout December: Amy Ippoliti and Christina Sell already confirmed. Who else would you like to hear from?

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From Monkey Mind to Peace of Mind

DonnaKFreeman — Thu, 30 Jun 2011 16:51:27 +0000

Psychiatrist & clinical lecturer on pyschiatry at the Univeristy of Alberta, Dr Catherine Phillips is dedicated to bringing the benefits of mindfulness to others. She joins us to discuss how MBSR (Mindfulness Based Stress Reduction) techniques can work equally well with teens as with adults to reduce stress, improve connections with self and others, and lead to greater happiness and contentment. Founder of the Mindfulness Institute.ca and one of the key organziers of the upcoming International Conference on Mindfulness with Youth (July 15-17, 2011), Catherine works tirelessly to promote mindfulness meditation in the areas of education, health care and society at large.

Original Air Date: June 30, 2011

Connect with Catherine on the Mindfulness Institute.ca Facebook page.

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The Blissology Project with Eoin Finn

DonnaKFreeman — Wed, 04 May 2011 16:50:57 +0000

Eoin Finn joins us to share insights on how to achieve bliss in our lives. The Blissology Project encourages doing good, feeling better and creating an upward spiral through the Five Big Easys. Discover exactly how these simple steps can change your life, creating more peace and contentment. Eoin will also share his experience on TEDx Talks and the keys to hammock enlightenment in order to slow down and connect with our inner wisdom and one another.

Original Air Date: May 4, 2011

Connect with Eoin through Facebook, on Twitter @eoinfinnyoga or his website.

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