Achtsamkeit und Entspannung PDF

# Entspannung & Achtsamkeit ## Die Wichtigkeit von Entspannung - The ability to calm down, experience silence and be present in the moment is important for healthy development in our fast-paced environment. - We need to create opportunities for children in our everyday lives to offer them ways to f...

# Entspannung & Achtsamkeit ## Die Wichtigkeit von Entspannung - The ability to calm down, experience silence and be present in the moment is important for healthy development in our fast-paced environment. - We need to create opportunities for children in our everyday lives to offer them ways to find inner peace, live in the moment and breathe deeply. ## How to Introduce Relaxation - Relaxation exercises can be incorporated into a variety of activities: * Within a rhythm class * After physical activity to calm down * As a form of perception exercises or sensory games * In religious-ethical studies * In nature experiences - It is also possible to create activities that focus on relaxation and mindfulness alone, such as: * Fantasy journeys * Relaxation puzzles * Body perception stories * Massage stories * Meditation exercises * Breathing exercises * Mandalas * Yoga for kids. ## Tips for Successful Relaxation Activities - Have a collection of relaxing activities for different occasions and themes in order to respond to the needs of your children. - For a successful session, a calm atmosphere without time constraints and disturbances is needed. - A well-prepared room, voluntary participation, and a manageable number of children are important. - The number of participants will also depend on the size of the room. - Most importantly, you need to be centered yourself. - Your voice and movements should be adapted, and you need to feel the calmness you want to give to your children. ## Planning a Relaxation Session - When planning a relaxation session, think about the methods and processes involved. - Remember your group of children and try to relate to their interests and everyday lives. - Encourage your children to give themselves to the stillness and let go of their inhibitions. It might take a little effort for everyone, but it is worth it. - The calmness experienced as a group can have a very unifying effect. ## Pre-activity Preparation - Before you enter the main part of the session - fantasy, massage, or body story, mandala drawing, or breathing and meditation exercises - you need to carefully introduce children to the calmer, slower pace. - There are a few ways to do this: * A change of space can be very helpful. Prepare a room with blankets, mats, cushions, or pillows. * Darkening the room, playing tranquil music in the background, or creating a soft, ambient atmosphere are all good options. * Guide your children to the “land of silence” by a hoop, or use an auditory signal such as the sound of a singing bowl, which they can follow in a circle. ## Calming Techniques - You can calm children down and help them focus using visual cues: * Watching a flame flicker in the middle of a circle * Rolling a marble in a circle ## Suggested Structure of a Relaxation Session ### Fantasy Journeys - Choose a story that uses easy-to-understand language, age-appropriate themes, and a manageable length. - Avoid overly abstract concepts and themes. - Use calming, gentle music in the background. - Make sure the children know the story is about THEM and ask them to be fully present in the story. - Begin by directing children to connect with their bodies. - Guide them to be present in the moment and to feel comfortable and relaxed. - Speak calmly at a slower pace and with pauses to give kids time to process. - Guide them to return to “here and now”. - End the session with a ritual. ### Massage Stories - While very important to prioritize a child’s individuality and respect their personal space, be sure to make sure a child understands that he is only participating if he wishes to. - Massage stories can be told in various positions – lying down, sitting, standing or in a circle. Ask your children what they prefer or let them choose. - Plan how the children will find their spots in pairs or as a circle. ## Tips for Massage Stories - Encourage children to find their spots in pairs, or as a circle, using clues such as finding their spot with a red piece of fabric on the red blanket.. - Begin by grounding and connecting children physically and emotionally with their bodies. - Sensory aids such as massage balls, soft brushes, sponges, creams, soap bubbles, and brushes can assist children in massage. - Use your imagination to invent interesting massage ideas based on your children's needs such as; * Pizza Massage * Tree Massage * Storm Massage * “Hop the frog up the mountain" (song) - It's important to show children how to massage gently at first, and then encourage them to participate by massaging another child. - Materials like "spiky balls” can be helpful for a child who is not comfortable being touched directly. - Give children the liberty you tell the story freely so that you can see your children’s actions and adjust the pace. ## Movement Exploration Exercises - These are great to begin a relaxing session or use during free play time. - Spend time consciously experiencing your own body and others' bodies to develop awareness, respect, and trust, as well as fulfilling the need for physical touch. - Examples include: * A child is covered in “things” like coasters, autumn leaves, grains, massage balls etc. * Children trace a child’s outline on a piece of paper or a large sheet with different materials * Children touch each other’s hands * Children lay in a bath of chestnuts, a rice container, or a waterbed * Children swing in a hammock. ### Creating Mandalas - For creating mandalas, use any shape, particularly a circle. - Mandalas are associated with wholeness. They have a calming effect on the body, mind, and spirit. - Mandala shapes provide a sense of order, while also being able to inspire inner order. - Using visual layouts stimulates children's attention. - Children often have an easier time connecting with calmness through visual activities. - Guide the children to begin the activity. - Have a clear plan and agreement with children about how to create a mandala: * Everyone uses the same materials in their box. * Focus your eyes, remain quiet, and use “eye language” to communicate * Move to a place and watch. - Be sure to admire the work of the children together and be supportive by capturing their work for their portfolios or putting it on a pin board. ## Breathing Exercises - We tend to be in a constant state of shallow breathing, which limits the amount of oxygen we take in. - Incorporation of breathing exercises into your everyday routines can make a big difference in how your children feel. - Examples include: * Imagine you are a balloon, expanding with each breath. * Blow a feather or a piece of paper. * Blow out a candle. * Blow bubbles! * Cuddle a stuffed animal on your stomach and move it with each breath. ## Transitioning Out - It is important to signal the end of your session. - It is also essential to guide children gently and softly back into their world, so the transition is not jarring and they feel balanced. - Use a clear signal, like a sound, a visual cue, or a movement to bring them back to the here and now. ## Keep in Mind: - It is also important to make relaxation a part of your daily routine. - Help children develop a sense of calming and mindfulness through daily activities such as: - Listening to the sounds of nature - Watching a bird or a snail - Observing a flower - Dancing to different kinds of music - Listening to music or stories - Playing with light - Using your imagination in these ways helps children to relax, be present, and enjoy the moment!