![]() ![]() Breathing out, I feel alive.Īfter we had said all 4 mantras, we returned the pebbles to the river, giving thanks.Įveryone then found a comfortable spot to sit and we went on a “Sound Safari”. Breathing out, I feel free.Breathing in, I see myself as a flower. Breathing out, I feel calm.Breathing in, I see myself as space. Breathing out, I feel solid.Breathing in, I see myself as still water. We did the same for the other three pebbles.īreathing in, I see myself as a mountain. So not simply to have a picture of a mountain in our minds, but to really imagine being the mountain. We said a mantra for each pebble, allowing ourselves to be that object. It encourages us to feel strong and solid. ![]() I then explained that the first pebble represented a mountain. To hold it in the palm of their hand, gently supporting their palm by placing the other hand underneath. On coming back to the circle, everyone placed their four pebbles in front of them. I again offered the mantra “Breathing in I am calm. I encouraged them to sit together, listening to the sound of the water and noticing their breath. ![]() I asked the parents and children to take some time to explore the river together and find 4 pebbles, while keeping awareness of their breath. Keeping in theme with the focus on the river, we then explored the powerful pebble meditation which I had adapted from the book “Planting Seeds” by Thich Nhat Hanh. It was a lovely, concrete exercise in bringing awareness to the present moment through touch using objects from nature. Great fun! We then swopped and the children had a chance to try. The parents then took off their blindfolds and tried to recognise their stone. Afterwards, the children placed all the stones back in the centre of the circle. The children all got to blindfold their parents – much excitement! Each parent was then given a stone to feel for a moment. Breathing out, I smile.”Īfter connecting with the breath, we did a mindfulness tactile exercise. More than often I have to emphasize under your nose, not in your nose! I also encouraged them to use the lovely mantra from Thich Nhat Hanh “Breathing in, I feel calm. Children of this age enjoy a giggle so they always find it hilarious when I ask them to put their finger under their nose to notice the out-breath. We started with some simple breath awareness exercises - feeling the temperature and sensations of the breath in our nostrils and mouth. It is simply about awareness, with no expectation. The goal is not to be calmer (although that wonderfully often happens). I was pleased with this honesty since it gave me a chance to explain that there is no right or wrong in mindfulness. Some noticed that their breathing slowed down and calmed. I asked them to notice if anything happened to their breathing or heartbeat as they did this. I asked everyone to close their eyes and listen to the sound of the nearby river flowing. It is also about noticing what is happening inside ourselves - connecting with our bodies to notice and feel what is happening inside. We then spoke about how mindfulness is not only about noticing the things around us. So I started by taking some time to discuss what mindfulness is. Many of the children and their parents at the workshop were new to mindfulness and had come to find out more. “I breathe slowly in, I breathe slowly out. What a privilege to be able to sit on its banks and listen to the soft, soothing sound of the flowing water. Despite the severe drought in Cape Town at the moment, the river was still flowing gently. Recently we had a wonderful workshop in the forest with the focal point being the river. It is for this reason that I run my “My Parent and Me!” mindfulness workshops in our nearby forest whenever possible. Maybe it is an awakening of all my senses that helps me to be present in the moment.Īll I know is that nature is my go-to place to find the calm within. Maybe it is the soothing sounds of nature. Maybe it is that wonderful, earthy smell. There is something about being in nature that encourages me to pause and be still. By Bianca Browne, a certified children's mindfulness and meditation facilitator who offers classes and workshops in Cape Town, South Africa. ![]()
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7/2/2023 02:56:11 pm
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