Whether it’s a facial, a massage, a mani-pedi or a body scrub, one to two hours at a spa will give you the re-set you need. Fortunately there are a number of spots for affordable spa treatments in NYC. Problem is, most of us can’t afford the luxurious spas that promise instant bliss. A relaxing spa treatment can be just the thing for a quick fix. Taking a weekend getaway or relaxing on a nearby beach are good ways to relax, but often we need serenity NOW (and let’s face it: sometimes planning that beach trip or weekend getaway can lead to even more stress!). As great as our fair city is - with so many amazing things to do, fabulous restaurants and top-notch bars - it’s hard to find time to chill out. I hope that your family will enjoy this exercise.No matter where you are or where you work in New York, you’re probably stressed out. Here’s a guided audio version of the exercise by Mindfulness Without Borders: When you’ve opened your palm fully you know you’re done! You can do this before a test, with your hand hidden under the table if you wish, or at a meeting before your presentation to find your center. Simply make a fist of your preferred hand and open one finger at a time when you’ve completed following one breath cycle (one in breath and one out breath). Older children and adults can use the same technique in a simpler more subtle way. Here’s a really nice video from Childhood 101 explaining it all: Even the simple act of tracing can help your child to focus and calm down. Simply start with tracing if combining breathing with tracing of the fingers feels like too much at once. When he is finished, ask him about his emotions. Is there a difference in how he feels afterwards? As he traces each finger, encourage him to not only focus on every breath, but also have him consider how the small movements feel on his hands. Conscious attention applied slowly has a calming, awareness building, and relaxing effect. Inhale as he traces the outside of his pointer finger, exhale as he traces the inside of his pointer finger…and so on and so forth until all of his fingers have been traced.ģ.
Tell him to inhale through the nose as he traces the outside of his thumb, then exhale through the mouth as he traces along the inside of his thumb. Next, direct him to take his pointer finger from the opposite hand and begin to trace along the hand that is fanned out. Tell the child to fan out his hand “like a star,” and place it atop a table, on a knee, or other surface.Ģ. Purpose: Emotional regulation / Calm / FocusĪfter a few tries, the child can use this calming strategy independently. Mindfulness For Children – Take Five Exercise Practice when your child is in a good mood and tell him that the exercise can help him calm down the next time he feels overwhelmed. Model the process yourself to show the child exactly what to do. The best way to introduce mindfulness is by practicing it in the moments when your child is calm. You wouldn’t want to make mindfulness feel like a chore or, worse, a consequence for negative behavior, because the associations would then not be positive. If you’re relaxed and happy, your children will associate mindfulness with good, connected feelings that they will remember their whole lives. You’ll also want to pay attention to the way you present mindfulness. If they run into any snags, you will be able to help from a place of your own experience. This will prepare you to better assist your children when they begin. Try out this exercise before you introduce it to your children. I highly recommend to try it out and to make it one of your go-to tools for those difficult moments. The idea is to use the five fingers to count each breath cycle. You can use it pretty much anywhere, at any time. The exercise anchors our awareness back to the present moment. The “Take Five” exercise is super simple to remember and can be used on-the-spot when we’re overwhelmed, need some space to think, and when we want to calm down to make better choices.
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