Commonly referred to as the "bubble method," this activity
promotes a feeling of safety and security and diminishes the
negative effects of being around negative people and
1. Use your arms to draw a bubble around yourself. Start at the
top of your head and draw the bubble down to your feet, in front of
you and behind your back
2. Make your bubble a color that feels good to you. Suggestions:
pink=love, gold=divine, blue=peace
3. Know that your bubble only allows good feelings, thoughts and
energy in and out.
Kids and adults alike can begin each day by making their bubble,
or any time feelings of anxiety, fear or fatigue surface.
Second of two parts
One night, when my kids were little and fighting sleep,
desperation compelled me to conjure some way to make winding down
feel like fun. Our `game' became a bedtime ritual. I began by
having them stretch out, close their eyes, take three deep breaths
and squeeze their toes for a few seconds. They moved up to their
legs and through their bodies, gently squeezing and releasing
`pairs of parts,' one pair at a time. I suggested they focus on
listening to the white noise of the fan.
Deep relaxation and sleep weren't far behind-for any of us.
Little did I know that I was teaching my children to meditate,
but it's really that simple. Especially for kids.
"Children are natural meditators," says Tammy Johnson, a
children's meditation facilitator based in Batavia.
I encourage you to try it with your kids. Not just because it's
relaxing, but because as they grow, it can help them remain
grounded. Other benefits include diminished symptoms of depression,
anxiety, stress and ADHD, and improved sleep, self-esteem and
Regular meditation also helps kids to focus and manage the
challenge of sitting still in school. In fact, many schools have
begun incorporating meditation into the school day.
Children as young as 5 can practice meditation on a daily basis,
as long as the process is age-appropriate and fun.
Johnson suggests setting aside just 10 minutes for the actual
meditation and another 10 for discussion, drawing or writing about
the experience. In her experience, children respond well to guided
meditations that encourage them to focus their senses.
Johnson encourages families to meditate together because doing
so increases harmony, decreases relational stress and strengthens
family bonds. Creating meditations that incorporate family members'
interests will keep them interesting and fun, so listen for clues
about what might work. Walking meditations are perfectly
Be sure to allow children to take turns guiding meditations so
that everyone gets an opportunity to experience the process from
Afterwards, ask your child if he noticed anything happening in
his body: "Do you feel different? Do you think you could do this
meditation on your own?" That's the hope, after all, that our kids
will know that they can always turn to that still, calm, peaceful
place inside whenever life becomes overwhelming.
Part one last month:
Your child's intuition
Jennifer DuBose, M.S., C.A.S., is a licensed marriage and family therapist in private practice in Batavia. Got a concern? If you’re a parent and it’s on your mind, chances are you are not alone. Send questions to email@example.com.
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