Mindfulness in schools/home/daycare/ activity 1.

Mindfulness and Yoga in Schools.

What is Yoga?

•      Definition of Yoga. The word ‘yoga’ comes from the Sanskrit root yuj, which means ‘to join’ or ‘to yoke’.  As we practice yoga we make a ‘union’ between the mind, body and soul.

•      Yoga is not a religion, but a practical aid to live life more harmoniously and well with good virtues and health.

•      It began thousands of years ago in India as an ancient art/practice  involving controlling the breath ‘pranayama’ , prescribed body positions ‘asanas’ and meditation ‘dhyana’ to reach a state of liberation and union with self or higher state of being.

What is mindfulness in relation to yoga?

ž  Dharana is ‘holding steady’ the mind.  Thoughts often come into our minds as waves, which can flow slowly or rapidly. 

ž  In Dharana the mind develops the ability to focus on one object and avoids other thoughts.  Thoughts may come and go but that single mindedness to one thing remains.

ž  Eg. Candle meditation, ‘Drishti’ point in an ‘asana’. Focus on a body part in yoga or relaxation ‘yoga Nidra’.  Focus on your breath.

ž  Focus on a sound.  The object can be help in the mind or as a more ‘physical’ object.

ž  Dharana is the ‘initial’ step of deep concentration meditation.

ž  (see hand-book for further explanation under ‘Mindfulness’ pg 31.)

Helps with emotional regulation, stress management and interpersonal skills.

Mindfulness Activities

Activity 1

Sitting Still Like a Frog Mindfulness

 

Tell children about the story of the life of a frog.  He sits there quietly waiting for flies to come by and doesn’t move or use up his energy unless he has to.  Frogs no how to ‘chill’. Sit with the attention of a frog.  Can you observe how you’re feeling and observe what is around you.  Only moves when it wants to eat or is startled.  It doesn’t waste energy and just sits still.  It isn’t easily distracted and just sits still and doesn’t jump at every chance and doesn’t get carried away with all ideas.  Children to sit still in frog pose or in easy sitting pose, back straight, shoulders down and back.  Imagine sitting on edge of pond. Use your ability to sit still like a frog.  Just take time just to sit and relax your back, neck, hands, arms, legs mind all still. Close your eyes or half close them and now just like the frog, sit as still as you possibly can.  Can you notice if any part of you still keeps moving, is it your eyes, your bottom?  Just notice.  You can learn a lot from a frog and learn how to stay in a moment and just be.  Do you notice which part keeps moving even when you are still?  It’s your breath, just like a frog. Tell them when they’re doing great, but don’t worry if they move a bit, just tell them that’s ok but encourage them just to notice it.

(Adapted from ‘Sitting Still Like a Frog, Mindfulness Exercises for Kids, Eline Snel).