Yoga Nidra Script for Teens and Tweens

Yoga Nidra Script for Teens and Tweens

I LOVE yoga nidra. Years ago I was first introduced to this amazing restorative practice during a local yoga nidra afternoon workshop. From that first experience, each time I practice it feels more and more as if I am coming home to myself. The gift of taking time to soften, relax and listen is deeply healing.

Yoga nidra is fabulous for teens and tweens. The practice of yogic sleeping is both meditative and therapeutic. Different from the unconscious sleep of night time, yoga nidra cultivates relaxed awareness of body, breath, and mind encouraging all to surrender, to compassionately be here now without judgement.

Benefits of Yoga Nidra

  • Available to Everyone: Everyone can practice yoga nidra. No special skills, attitudes or abilities are prerequisite.
  • Can’t be Done Incorrectly: Anyway you do nidra it is a success. Some people fall asleep, some are wide awake the entire time, some drift in and out of awareness. What matters is that you surrender to the practice and let it be whatever it is, trusting that it is what you need in the moment.
  • Simple way to Reduce Stress: Yoga nidra requires no special equipment. It’s beauty is in its simplicity. Practice it once and you’ll notice its profoundly relaxing impact.
  • Balances the sympathetic and parasympathetic nervous systems: The quiet, calm produced by stillness in the body and attention to various states of awareness is deeply soothing and healing to body and mind.
  • Builds patience and self control: The invitation to remain still and observe during yoga nidra fosters tolerance and equanimity.
  • Connect with Yourself: Probably one of the greatest benefits is a greater understanding of yourself, your goals, your inner being. This provides important insight, sensitivity and receptiveness for teens as they navigate the often difficult years of junior and senior high school.

The 8 steps to a Complete Yoga Nidra

  1. Entry
  2. Resolve/Sankalpa
  3. Body Scan
  4. Breath and Pranayama Awareness
  5. Feelings and Sensations Perception
  6. Images, Visualization and Journey
  7. Repeat Resolve/Sankalpa
  8. Return

Tips for Practicing Yoga Nidra with Teens

  • Keep it short: while adult practices can range from 15-60 minutes, yoga nidra for tweens and teens is best kept abbreviated. Five to 15 minute practices are perfect. The younger the participants the shorter the practice.
  • Keep it simple: Keep your language approachable and simple. Use easy to understand terms. Work in broad generalities. Adult yoga nidra can sometimes become extremely detailed. The younger the participants the more general the terms. For example during the body scan focus on a general overview of the body.
  • Repeat, Repeat, Repeat: We thrive on repetition. It provides routine and a touchstone in a often confusing world. Feel free to use the same script every time, repeat the same words/phrases (Deepen the breath, relax the body, calm the mind), or at least do one part of it the same way during every practice.
  • Allow a variety of positions: Invite participants to find a comfortable position where they can remain still for the duration of the practice. This may be lying on their backs, sides, stomachs or seated against a wall. The goal is comfort and that may look different for different individuals.
  • Use Background Music: Soothing, ambient music without words is lovely to have playing in the background. You can find lots of playlist for massage, reiki, relaxation and more on your favorite music source.

Yoga Nidra is included in the Teaching Teens Yoga Manual and taught during the Teaching Teens Yoga weekend workshop.

Click on the button below to download a Yoga Nidra script. Please feel free to modify to find your own words, expression, and adaptations for your students and loved ones.

download-here

 

pinterestFind more Yoga Nidra resources on our Yoga Nidra Pinterest Board

 

 

 

Some teens testimonials about their yoga nidra practice

Fostering Positive Self Talk and Emotional Awareness w Gabi Garcia

Fostering Positive Self Talk and Emotional Awareness w Gabi Garcia

Gabi Garcia is passionate about helping kids to be kind to themselves, to listen to their bodies and to their hearts.

Join Yoga In My School founder, Donna Freeman, as she chats with counsellor, teacher, author Gabi Garcia about how we can foster positive self talk and emotional awareness in children.

Gabi’s beautifully illustrated and wonderfully written books, Listening to My Body and Listening with My Heart, are for parents, teachers and practitioners who are helping children learn mindfulness and calming practices. Discover tools that you can use today with the children in your life. You may even find yourself employing self-regulation and self-compassion skills more often in your own life.

Listen to the interview here:

Gabi Garcia Books Giveaway

Enter to win copies of Gabi’s books in either English or Spanish below.

Contest runs June 7-14 and is open to participants in USA and Canada. No purchase necessary. Winner randomly chosen will be contacted via email or Instragram messaging and have 24 hr to claim their prize.

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If you enjoyed this interview rate and review the show so others can find it.

+100 more on the Yoga In My School podcast on iTunes.


 

Lazy 8 Breath

Lazy 8 Breath

Lazy 8 Breath or Infinity Breath is one of my favorite shape breathing techniques. I find this shape extremely soothing. Added bonus is the cross lateral work that connects left and right hemispheres of the brain helping to calm and focus.

When teaching young children provide them a printout which they can trace with their finger as they learn how to practice Lazy 8 Breath.

Feel free to use this one.

DOWNLOAD Lazy 8 Breath Printout

Once you have learned the technique you can trace an imaginary lazy 8 with your finger on your desk, your hand, your thigh, wherever. Repeat 8 times since it’s a lazy “8”.

This breathing technique is especially effective to calm and focus. Use it before exams to overcome test anxiety and invite a relaxed, alert state of mind.

For more breathing and mindfulness techniques join our Teacher’s Lounge.

 

I Am Peace with Author Susan Verde

I Am Peace with Author Susan Verde

We are thrilled to share with you the new I Am Peace by Susan Verde. Susan recently found time to chat with us about the book.

I Am Peace invites all to calm our busy minds by focusing on the here and now. With touching illustrations by Peter H. Reynolds I Am Peace shows a variety of ways to connect with self, nature and others through compassionate awareness.This empowering book provides children numerous mindfulness tools they can use to calm down and the peace that comes from enjoying simple pleasures.

Listen Here:

 

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If you enjoyed this interview rate and review the show so others can find it.

+100 more on the Yoga In My School podcast on iTunes.

 

 

Book Giveaway:

Win a copy of the NEW I Am Peace and I Am Yoga board book signed by both 
author Susan Verde and illustrator Peter H. Reynolds. 
You will love the beautiful message and touching illustrations.
Contest runs until 12:00 midnight Sept 19th. Enter daily via Twitter.
 

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Once you have visited Yoga In My School on Facebook, click I VISITED, then Tweet the giveaway for additional entries. You can Tweet daily. Enter often for your best chance to win.

This promotion is in no way sponsored, endorsed or administered by, or associated with Facebook or Twitter. You understand that you are providing your information to the owner of this Facebook page and not to Facebook.

 

Mindful Essentials for Educators and Students

Mindful Essentials for Educators and Students

 Mindful Essentials

 helps students and educators handle the stress of modern life through mindfulness, movement, neuroscience and positive psychology.

Mindful Essentials for Educators

Bring Mindful Essentials to your staff

Empower your staff with tools that help students to calm down, self regulate and manage stress. Discover easy to implement and highly effective tools and strategies to reduce stress, promote well-being and produce positive school outcomes. We offer in-person and virtual video conferencing workshops making it convenient and easy to learn and implement Mindful Essentials into your organization. World wide service available.

Book-Now (1)

  • Email: info@yogainmyschool.com
  • Call/text: 780-903-6544

Mindful Essentials Classroom Sessions

Bring Mindful Essentials to your students

Each session of Mindful Essentials incorporates mindfulness tools in a straight forward and intentional way using five elementsmindful-essentials-5-elements

  • Breathe
  • Connect
  • Affirm
  • Stretch
  • Relax

These elements teach fundamental life skills which can be immediately applied into daily life to help manage the stress of modern life. Classes include video, discussions, mindfulness practices, movement session and relaxation.

Book-Now (1)

  • Email: info@yogainmyschool.com
  • Call/text: 780-903-6544

Mindful Essentials Objectives

mindful-essentials-objectives

 

DOWNLOADMindful Essentials PDF

 

Fostering Relaxation and Calm in Children with Carolyn Clarke

Fostering Relaxation and Calm in Children with Carolyn Clarke

Having just released her third volumn of guided relaxations for children, Imaginations 3, Carolyn Clarke shares tips of fostering relaxation and calm in children. Her Imagination series of beautifully crafted, child friendly scripts offer parents, teachers, kids yoga instructors and more a wealth of resources to use with children.

We’ll get the background on the inspiration for the visualizations, how the art is created and tips to create a conducive environment for inviting calm.

In our hurried and over programmed world relaxation is a gift which we all need. Share it this holiday season with those you love.

LISTEN HERE:

 

 

itunesYoga In My School podcast on iTunes

If you enjoyed this interview rate and review the show so others can find it.

+100 more on the Yoga In My School podcast on iTunes.

12 Benefits of Yoga and Mindfulness

12 Benefits of Yoga and Mindfulness

The benefits of yoga and mindfulness are far reaching. More than improving flexibility and strength, yoga and mindfulness impact the social, emotional, mental and physical health of everyone who practices. So give it a try. Get on your mat, take a deep breath, and take advantage of the many benefits of yoga and mindfulness.

12Benefits-of-Yoga

Yoga 4 Classrooms compiles a RESEARCH REPOSITORY – a FREE compilation of peer reviewed published studies and research review articles regarding yoga and mindfulness for youth.

Want to share these benefits with others?

Become a Yoga Teacher with our 200 hr Ambassador Yoga Teacher Training

or

take a weekend workshop to become a kids yoga instructor

or

train online with our convenient online courses.

Loving Kindness Metta Meditation

Loving Kindness Metta Meditation

The world needs more love, compassion and understanding.

Metta is a Pali word meaning Loving Kindness.  This is a simple yet profound practice which directs our intentions to wishing ourselves and others happiness and peace. Loving Kindness Meditation helps us understand that all beings deserve compassion.  I always use this meditation during February to celebrate Valentine’s Day.

Loving Kindness Metta Meditation (length 5:35)

 

We love teaching the magic of mindfulness to kids and teens. It’s easy and amazingly effective. Learn how.

Metta Mindfulness for Thanksgiving

Metta Mindfulness for Thanksgiving

This holiday season cultivate a sense of gratitude and loving kindness with this quick metta mindfulness practice.

  1. Close your eyes, take a couple slow deep breaths
  2. Imagine someone who is loving and kind – a friend, relative, pet, teacher, spiritual leader, mentor
  3. Take a moment to bring their image to mind and feel as if you are looking into their eyes
  4. Imagine that person saying to you “May you be happy. May you be healthy, May you be safe. May you be at peace.” (You can use your own words or aspirations)
  5. Now say the same words back to that person with feeling and intention
  6. Now imagine your family or those who you will spend the holidays with, some of which you may not always get along. Wish them well using these same words.

Allow these words and the feeling behind them to resonate within you. Take your time. Invite gratitude and loving kindness to grow within your heart and mind.

Enjoy your holidays with a greater sense of thanksgiving and love for all.

 

Find more kids yoga resources for THANKSGIVING and HOLIDAY YOGA

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