The Melt Away
29 Jan 2012 Leave a Comment
in All Relaxation Activities, One Minute Relaxers Tags: letting go of stress, relaxation tools, stress relief, tension relief
Tension can just melt away through the focus of our thoughts. The Melt Away is a visualization that can help kids release muscle tension and relax in the moment. It’s a quick tool that can be used anywhere to help kids get re-connected with their bodies to feel more relaxed.
Here are the instructions to read to your child:
1. Close your eyes and breathe deeply. Take two deep breaths, inhaling to the count of 5, exhaling to the count of 5. Pause
2. Now begin with your toes. Imagine that a big sun is shining over your toes, melting away any tension. Allow the tension to melt and sink into the floor, just like melting snow or melting butter. Feel how warm and relaxed your toes feel. Just allow yourself to relax in the light. Breathe.
3. Repeat the visualization by reading step two over and over while focusing on each body part: legs, arms, hands, shoulders, back, neck and head. Keep going until you have addressed every body part.
4. Completion: Now that you have melted away any tension or tight places in your body, just allow your whole body to melt into the floor. Feel the floor beneath you holding you. Imagine that the big sun above you is shining a brilliant golden light over all of your body and allow that warm light to touch every part of your body. Breathe. Pause to allow your child to rest in the calm moment. Now gently begin to rock you body back and forth. Really small mini movement. Wiggle your toes and your fingers. Take a deep breath and get ready to open your eyes. Place your hands gently over your eyes. You can open your eyes when you are ready and allow your hands to drop away.
This tool is particularly useful if you have one particular body part that is feeling tense and needs to relax. For example, for headaches, you might want to use The Melt Away to focus on relaxing the neck and face muscles. 
I See You, I Hear You, I Love You
22 Jan 2012 1 Comment
Never underestimate the relaxing power of sending this message to your child: I see you, I hear you, I love you. Connection is a cornerstone of relaxation. When we feel connected and loved, our bodies and minds naturally relax and it is much easier to let go of worry, tension and angst. This message can be communicated through the eyes, through touch, and through mindful activity. Here are some ideas for practicing this powerful message:
Eyes– Pause for a moment through out the day and gaze with love while looking at your child. Set the intention to sense beyond any behavior or activity that is going on and really see him for who he is. Notice the beautiful, innocence of his being. It might help to think back to the day he was born and connect with the beautiful baby that he was. If you are having a challenging moment, think of a previous time of connection and feel into that love you felt in that moment. Imagine that love is pouring out of your eyes toward your child. Smile with your eyes. Send the message of total acceptance in the moment, regardless of external circumstances. He will feel the energy and it will register even if it is not immediately apparent.
Touch–Give your child a simple back massage, foot massage or arm/hand massage. Simply taking your child’s hand during the day and pausing for a moment to hold it. Gently tug each finger and massage the palm of the hand, focusing on the crease of the palm that runs from the index finger past the thumb to the base of the palm. Combine it with the eye activity for a wonderful moment of connection.
Mindful Activity–Find an activity in which you and your child are able to connect. It can be a board game, an art activity, reading a book together, walking in nature, cleaning the kitchen sink, but something in which you are genuinely interacting with your child. Try to avoid any electronics for this activity. While you are participating with your child, really pull your focus into the moment and place all of your attention on your child and what you are completing together. Send the message “I hear you” by paraphrasing back to him what you hear him saying. Remember that the message of “I hear you” is best communicate by repetition than by trying to offer a solution or judging what he is saying (i.e. saying it is good or bad). Activate that space of total acceptance and watch the potential impact it has to relax you and your child.
These messages of I see you, I hear you and I love you, have the power to calm the central nervous system. The more you really connect and practice total acceptance, the more both you and your child will feel peace and a sense of calm.
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