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This is an excerpt fromIntegrity is a Muscle: a program developed to empower children and teens as they connect with themselves developing a firm foundation of skills and attitudes in order to increase identity and understanding and withstand negative forces.
It may seem simple but the greatest act of kindness you can perform is to breathe. Not the everyday, not paying attention to it, kind of breath, but one that is long, slow and deep. Breathe in a way that invites you to slow down, releasing the tension in your body. Turn your awareness inward. Connect with yourself.
As you are breathing listen carefully. Close your eyes if it helps to focus your attention. Don’t force it. Allow the breath to naturally expand the lungs and rib cage, gently finding space. Be relaxed, yet alert. Quiet and still the mind. Allow it to drift with the inhalation and the exhalation like a toy boat floating along a stream. Let go. Tap into your true nature, the inner core of joy, serenity and creative potential which lies inside you. Smile gently from deep inside.
As you breathe deeply and slowly, the chatter in your head will quiet, the fluctuations of the mind still. You will clear your mind, increase healthy and vitality, realize greater understanding and focus, and discover a reservoir of peace.
If you enjoyed this post be sure to sign up for our newsletter to hear more about Integrity is a Muscle as it is released Fall 2011. You’ll also receive a copy of our free e-book The Pet Store.
Author of Mindsight and the soon to be released The Whole Brain Child, Dr Dan Siegel is an expert in how the mind, brain and relationships interconnect and influence our lives. He joins us to address the importance of mindful awareness in youth to foster positive mental, physical and relational health and well-being. With the science to prove it works, Dr Siegel shows us how to focus our attention on the internal workings of the mind helping us to acknowldege thoughts & feelings, let go of that which does not serve, and transform our lives leading to greater health and happiness. Learn more about this essential component to emotional and social intelligence and the easy to implementWheel of Awarenessduring this 30 minute interview. Dr. Siegel is the keynote speaker at the International Conference on Mindfulness with Youth held in Banff, Alberta July 15-17, 2011.
Original Air Date: June 15, 2011
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Enjoy Free itunes downloads of this and any of our extensive library of amazing interviews. Coming next is Dr Catherine Phillips, founder of the Mindfulness Institute.ca, who will discuss mindfulness in schools.
Yoga can provide college students with many benefits such as stress reduction, emotional wellness, flexibility, improved strength, enhancement of the immune system, and improved balance and postural alignment. Those are good things! Yoga is actually easy for anyone to practice, and you don’t have to be able twist into a pretzel!
Yoga Improves Concentration
The meditative practices of yoga will improve the ability of college students to concentrate. Focusing on studying and ignoring distractions such as a television, conversations, and loud music will, of course, result in better grades. According to a Time magazine article, due to advanced brain scanning technology, researchers are beginning to show that meditation directly affects the structure and function of the brain – changing it in ways that seem to increase attention span, improve memory, and sharpen focus. Richard Davidson, director of the Laboratory for Affective Neuroscience at the University of Wisconsin, said, “Attention is the key to learning, and meditation helps you voluntarily regulate it.”
Yoga Enhances Mood
Wellesley College faculty yoga specialists co-authored a study examining the psychological benefits of yoga. The authors of the study found proof that yoga improves mood and decreases anxiety. This study looked at a neurotransmitter in the brain known as y-aminobutyric acid, or GABA. The authors determined that decreased levels of GABA correlate to depression and anxiety. They also report that the medical community is interested in learning how to increase GABA in order to combat depression. One of the researchers, Liz Owen, stated, “Yoga, just the practice of yoga, increases GABA levels.” She also said, “Yoga breathing practices are so easy and simple. You could be sitting in a stressful classroom situation and you could just take a yoga inhale, do a yoga exhale, and it might make a difference.”
Yoga Strengthens the Body
Another recent yoga study of college-aged men and women (between 18 and 27 years of age) who participated in two yoga sessions every week for eight weeks saw a 19% to 31% increase in arm strength and a 28% increase in leg strength.
Yoga Relieves Stress
According to some experts, stress is the #1 trigger of ailments in peoples’ physical, emotional, and endocrinal systems. Practicing yoga is a great way to reduce stress caused by academic pressures. Yoga helps college students avoid stress-induced eating and it helps them sleep better. It can give students a sense of balance and mental clarity.
By practicing yoga, college students will improve their mood, strengthen their body, relieve stress, and concentrate better. This will certainly help them make the most of their college experience!
Pranayama, yogic breathing, is a wonderful way to focus and balance energy. Being aware of one’s breath is a way of pulling in scattered energy and mindfully focusing it. This is a great game for teenagers to take advantage of this simple technique by playing it whenever they need to center themselves and regroup. This game helps to deliberately focus attention so that you become aware of being present in each moment. It also helps teens become aware of how easy it is to get distracted and how to get back on track.
Ten Breaths
In this game you pay attention to your breathing for the next ten breaths. This is not purposeful, controlled breathing, but an awareness exercise of simply observing the breath.
On the first inhale, say to yourself, “I’m breathing in one.” As the body exhales, mentally observe, “I’m breathing out one.” On the next inhale say, “I’m breathing in two,” followed by, “I’m breathing out two,” and so on.
You’ll probably notice that different breaths have different rhythms. Sometimes they will follow at regular intervals, sometimes there may be long gaps between breaths. Some are shallow, others deep. All you do is observe and name the number.
This is much easier said than done.You’ll probably go on mind trips, getting distracted by passing thoughts. That’s okay. Congratulate yourself on noticing the detour and get back on track starting at the beginning: “I’m breathing in one.”
The fun and challenging part is to see how far you can go before you mentally tune out. Some days it may be the fourth breath that you can’t get past before forgetting what you were doing. Other days it will be easy to focus and you may go for longer than “Ten Breaths.”
Variations
Sensory Awareness: While waiting for the body to breath in or out, use that moment to notice what your senses are experiencing. Hear the sounds. Feel the temperature. Notice the air movements. Become aware and part of the environment.
Counting Steps: If sitting won’t work for you try going on a walk and counting each step. Become aware of the sensation of your feet as they push off from the ground and then land again. How your body transfers weight from one side to the other. Feel your arms swing by your sides. Concentrating on your steps is calming and helps you to stay present with the walking experience.
Take Five is a fantastic breathing game/exercise for younger yogis. Be sure to visit the Yoga Games page for many more ideas to inspire you and your kids to play yoga today.
Dedicated to John, Diane & Greg – may the journey ahead deepen your understanding, enlarge your heart and become a blessing to many. Love you.
Open your heart just a crack, a hair line fracture in the shell that you think protects you. Experience being, breathing, life in its fullness, in this very moment. Honor who you are and what you feel. Slow down and enjoy the now.
I spent some time being reminded of the power of love, the wonder of life, and the joy of sharing and caring this week as my nephew received care at the Stollery Children’s Hospital. Then I found this lovely video of adorable PocketPeople hand made by Rita Ross. I had to share their Alphabet Wisdom so that your heart would open to the beauty and majesty that is life with all of its ups and downs.
“The most precious gift we can offer others is our presence. When mindfulness embraces those we love, they will bloom like flowers.” ~Thich Nhat Hanh
Long before yoga for kids became mainstream Shana Meyerson was teaching downdogs and meditation to children. The founder of Mini Yogis joins us to discuss how yoga addresses the mental, emotional and physical issues facing today’s kids. With a focus on fun, Shana’s approach is creative and interactive while teaching kids that it’s OK to explore, laugh and even fall in their quest to become their best, most genuine selves.
Original Air Date: October 12th, 2010
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