Centering Practices: Creating Focus and Building Community

This fall Fabric Kids have been taking time each week to participate in a few centering practices to help us calm down, gain focus, and to connect together as a group.  One of the things we are aiming at is to help kids to become more aware of their bodies. When we have more awareness in our bodies, we can respond rather than react to what is going on.  A great practice for all of us is to S.T.O.P – Stop what we are doing, Take 3 deep breaths, Observe what is happening around you and then Proceed with awareness.

Here are a few centering practices to try and home:

Slinky Breathing: Hold a slinky in the palm of your hand, settle your body, then with your other hand stretch the slinky up as you breath in and fill up your lungs. As you push the air out of your lungs return the slinky back to your palm, controlling your timing to match your breathing.  Repeat 4-5 times.

Calm Down Jars: You can create a Calm Down Jar using a recycled soda or juice bottle.  Rinse out and then fill 2/3 full with warm water.  Add glitter glue and stir or shake (with lid) until it is mostly incorporated with the water. Then fill up the rest of the way with water.  Put a small bead of hot glue in the lid to secure.  When your body is feeling angry, upset, or worried, shake up the jar and then sit quietly watching the glitter fall back down to the bottom of the jar.  Remember to breathe! 

Tensing and Releasing: Lie down and take a few deep breaths. Say: Tense your stomach muscles for the count of two and then release or relax them.  See how this feels. Say: Now we’ll start this tensing and relaxing with each part of the body, starting with the toes. Clench your toes for the count of two, then release them. Now clench your feet for two, then release. Let’s try your calf muscles. Clench for two, then release. Work your way up your body until you finally finish up by clenching and releasing the top of your head. For added fun, you can ask your child to make a silly face as he clenches his face. Think about how letting go of hurt feelings might feel in your body?

Jungle Yoga: Yoga is a great way to connect with our bodies and the way our bodies are holding onto our feelings.  It’s fun too!  We did Jungle Yoga at the beginning of the year! There are lots of on-line jungle pose ideas or books for kids that you can try!

Cupcake Breathing: Imagine that you are holding your favorite cupcake in your hand. What does it look like?  What flavors would it have?  Now breath in the smell of that cupcake, slowly so you can enjoy every whiff! Now, imagine that the cupcake has a birthday candle on top. Use your inhaled breath to blow out the candle creating an “O” shape with your lips as you are exhaling.  Repeat 5 times.