OM Yoga UK - November 2018

(Michael S) #1

om mind


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1 00% biodegradable
natural hemp
super grip
highly absorbant

yoga


towel


pure hemp


PROTECTION · COMFORT · STYLE


pure hemp yoga towel


Hemp is naturally anti-fungal and anti-bacterial.
grown without pesticides or harmful chemicals.
This towel will become softer with use as
natural oils are released. Size 185cm x68cm
Grown and made in China


Machine or hand wash cold
ideal for hot yoga

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  1. Walking Meditation
    This one can be done anywhere. Whether it’s
    in the park, your walk to school or even just
    walking from the bathroom to the bedroom.
    Encourage the children to close their eyes
    and focus on what they can smell or hear;
    make it more challenging for older children
    by encouraging them to focus on their
    breath or heartbeat. Walk heel-to-toe to
    encourage slow, mindful movements.

  2. Mindful Eating
    This is a great one when you need a few
    quiet moments to recompose or re-connect
    to yourself whilst making it meaningful for
    all. Encourage the children to silently focus
    on what they can taste whilst they’re eating.
    Give them a little direction to start with,
    using statements such as “I wonder what you
    can taste”, “Notice what it feels like on your
    tongue and in your belly”. Encourage them
    to eat slowly, fully aware of the sensations
    within their whole body as they eat. You can
    also focus on what they see whilst eating
    their meals (such as the colours, patterns
    and shapes within their food) or what they
    can smell. When doing this in silence,
    give them a time limit on how long you
    will remain quiet, especially for younger
    children, and then share and listen to their
    experiences afterwards.

  3. Tense & Let Go
    This one is great before bedtime, to get
    them to relax and slow down plus; in fact,
    it’s perfect for any age group. Guide them
    through a body scan starting with their feet,
    all the way up to their heads, tightening and
    tensing each body part then relaxing and
    letting go. For instance, make your hands
    into tight fists and then relax and open up
    your hands; wrap your arms around yourself
    and squeeze tightly, then relax and open
    up your arms. Notice the differences you
    feel when your body is tense in comparison


to when it is relaxed. You can use a simple
statement after relaxing each body part:
“I relax my hands, my hands are relaxed”,
or “I relax my shoulders, my shoulders are
relaxed.”


  1. Breathe Easy
    Awareness of the breath is one of the
    quickest ways to calm the mind, connect
    to the body and come into a mindful,
    focused state. However, without guidance,
    it is also one of the more difficult ways to
    remain focused and aware. There are so
    many wonderful breathing techniques that
    are highly valuable to children, but one of
    the easiest that requires full concentration
    and is accessible to all ages, is counting
    the breath. You can do this one together,
    either sitting back-to-back with each other
    or lying down next to one another. Guide the
    children to breathe into their belly, taking
    a full breath, inhaling for the count of two
    and exhaling for the count of four. You will
    need to initially count for them to keep
    their mind focused, but after a few breaths,
    you can encourage them to continue with
    their own count and use finger movements
    to keep their counting on track (this also
    enables you to see if they are continuing
    with the breathing technique or if their mind
    has actually wandered off to another place).
    Once the children feel comfortable with this
    simple count, you may increase it to inhaling
    for three and exhaling for six, keeping it to a
    1:2 ration (inhale; exhale) which is one of the
    most calming techniques for the entire body.
    Ensure that your child is breathing into their
    belly and ribcage, not just the chest.^


For tips on creating a more mindful home
see separate tips on page 74.

Laura McEgan is founder and director of
Divine Light Yoga (divine-light-yoga.com)

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