The Kids Yoga Resource

Celebrating May Day with Children

So many holidays now are being commercialized and marketed towards buying gifts, while getting further and further from their natural origins. It is important to create and sustain culture, traditions and rituals with children and families not revolving around consumerism. In doing so, children develop a strong sense of belonging within their family and community, they practice empathy, kindness, and awareness of others, while being mindful and appreciative of the simplicity of a new day, season, or time with loved ones. May Day is celebrated on May 1 as a welcoming of the return of Spring. The day is rooted in agriculture, falling in between the Spring Equinox and Summer Solstice. May Day is a time to celebrate the blooming of flowers, warming of the ground and connecting with the changing seasons.

May Day celebrations can be seen across the globe. For example, in Scotland and Ireland the day is celebrated with a bonfire and the washing of one’s face with morning dew at sunrise. The tradition of the May Pole where young people would skip around a pole in the center of a village holding colorful ribbons attached to the top of the pole, is celebrated in England. In Hawaii they call May 1 Lei Day, where you make a flowered necklace and wear it all day to represent the Aloha Spirit of the Islands. In Finland you, will find people having a picnic or out for brunch and eating funnel cake as a celebration of May Day. Here in the US, making May Baskets of flowers to leave on the doors of friends, family and neighbors is a tradition still practiced today.

Celebrating May Day with your family can tie into your cultural roots or pave a new way to celebrate Spring and appreciate the Earth. Here are six ways you can create meaning and ritual with your family the week of May 1^st this year, and every year. It is never too late to start a new tradition!

Make your own May Day Basket

Materials:

• Paper plate or card stock paper
• Markers, Crayons, or watercolor paints
• Paper towel
• Plastic baggie or plastic wrap
• Ribbon or string
• Hole punch
• Stapler
• Scissors

Directions:

Allow your child to decorate a paper plate or piece of cardstock with the drawing material of their choice. Roll the completed paper into a cone shape and staple. Make a hole on either side of the top of the cone and use ribbon to create a hanger for the cone. Gather flowers and greenery outside from trees, bushes, and the ground (mindfully collecting and showing appreciation for the abundance). Wrap the cut stems in a moist paper towel and place in a baggie or wrap with plastic. Place the bouquet in the paper hanger. Add a handmade Happy May Day card if you choose. Go to a friend, family, or neighbor’s house (unannounced) hang the flowers on the doorknob, ring the doorbell and run away! Your children will get a kick out of this part and it could not be more suitable for the socially distanced world we are currently living in.

Image from: https://www.skiptomylou.org/10-simple-may-day-baskets-to-celebrate-may-day/

Make a Flower Crown

Materials:

• Scissors
• Flowers or vines
• Twine or bread ties

Directions:

Gather flowers or vines (forsythias are abundant in New England and work well, along with willow and Ivy) and make an abstract circle, using the twine to tie them into place. Place other wildflowers if desired. Wear with pride!

Image From: https://www.facebook.com/sarahssilks/photos/pcb.10161127283064988/10161127281049988

Listen to and sing a traditional May Day Song

My favorite is “My Roots Go Down” by Sarah Pirtle Listen to the song here:

https://childrensmusic.org/songs/environment/101/my-roots-go-down

The lyrics are:

CHORUS:

My roots go down, down to the earth.
My roots go down, down to the earth.
My roots go down, down to the earth.
My roots go down.

Many new verses have been created:

* I am a pine tree on a mountainside.
* I am a willow swaying in a storm.
* I am a waterfall skipping home.
* I am a wildflower pushing through stones.
* I am a dolphin leaping high.
* I am white pond lily healing you.
* I am a mouth tasting life.

Go Barefoot!

Get outside and let you little ones (and yourself!) be barefoot in your yard or a safe grassy place. Talk about how the grass feels on the soles of your feet. Think about and discuss the roots and plant and animal life that are growing beneath you. Squish your toes in the mud, let the chilly morning dew wake up your senses, get grounded (term used for describing energy transfer when your body comes in direct contact with the ground or natural elements) and connect with the Earth. For more information about the benefits of being barefoot visit https://www.ecoexplorers.com.au/5-reasons-why-you-should-let-your-child-go-barefoot/

Make a Ribbon Wand

Materials:

• A stick
• Colorful ribbon
• Staple gun or glue gun (optional)

Directions:

Find a stick on the ground and tie or adhere ribbon onto the top of the stick. Use to dance, wave around and have fun. Option: Use paint, string, or tissue paper to decorate the stick before you put the ribbons on. Note: Try using a shower curtain ring or bangle bracelet instead of a stick and wrap the ribbon around it for a safer option for the wee littles!

Image from: https://www.makeandtakes.com/stick-ribbon-streamers

Have a Fire and Read a Book Out Loud

Sitting around a campfire is an electronics-free sensory experience. The smell of the burning wood, the sounds of the crackling logs, the warmth of the coals and the mesmerizing dance and glow of the flames, creates a mindful and memorable experience. Of course, bringing in the taste of marshmallows is sure to put a sticky smile on your child’s face. Bring out a Spring picture book and read it aloud around the fire. If it is nighttime a flashlight will add to the interest!

Here are some Springtime book suggestions:

Mae the Mayfly, by Denise Brennan Nelson

The Curious Garden, by Peter Brown

Seeds and Trees, by Brandon Walden

Up in the Garden and Down in the Dirt, by Kate Messner

The Story of the Root Children, by Sibylle van Olfers

May Day is a time to celebrate Spring and spend time outdoors with friends and family. The traditions and rituals of celebration can take on your own twist, just try to create a tradition that can last and perhaps get passed on within your family for generations!

Get outside and have fun together!

Written by: Sonya Wirtanen, RYT - Sonya has been practicing yoga since 2005, and loves the way all aspects of the practice have been sprinkled into her life throughout the years. She received her 200-hour yoga teacher certification from Frog Pond Yoga in Princeton, MA and has continued her studies at Konalani Ashram in Hawaii and ChildLight Education Company. Sonya is an AmeriCorps National Alumni and holds a bachelor’s degree in Early Childhood Education from Fitchburg State University. Over the last 20 years she has held various roles in the field of education including...read more here.

Join Sonya and her six-month-old daughter this May 11-June 1, 2021 for the ChildLight Parent Group, designed to connect like-minded parents to socialize, support and hold space for one another during their parenting journey. Share stories, developmental milestones, self-care, and mini baby and me yoga practice.

 

Additional Source: www.almanac.com

NEW HOUSE RULES: YAMAS & NIYAMAS

Sibling fighting has kicked into high gear at our house this week and it is an unfamiliar, very unpleasant new stage of life.

As an only child, growing up with only a few extended family members nearby, I have virtually no experience with this! And navigating the almost constant bickering over toys, stuffed animals, TV shows, attention, sippy cups, virtually anything… is quickly becoming exhausting.

I started to think about how yoga philosophy could guide me in the matter and instantly started rolling through the yamas and niyamas in my mind. Not only would these yogic principles help with navigating sibling differences, but they could also be valuable guidelines for our entire household.

Then, I remembered the most exciting part -- this information is already laid out beautifully in ChildLight’s Yoga & Mindfulness for Children Teacher Training Manual! 

I decided to put these core yogic principles on the wall in our living room as a prominent reminder of the standards we should all strive to live by every day. It gave our family the chance to sit down, pause and talk about some of the ways we can show kindness to a sibling and how we can all be more mindful of our interactions moving forward.

Print the infographic and enjoy the song that goes with it here if you think it could be of benefit in your life too. 🙏🏼

Here are some added ideas to go more in-depth with these principles:

1. Be Peaceful / Ahimsa

•     Do no harm.
•     Be gentle, kind, respectful and loving in thought, word and deed.
•     Be tolerant and accept other points of views.

2. Be Honest / Satya

• Tell the truth.
• Be yourself. 
• Consider how to tell the truth while remaining peaceful.

3. Be Generous / Asteya

• Be quick to share.
• Don't take what isn't yours.

4. Practice Moderation / Brahmacharya

• All things in moderation.
• Practice self-control.

5. Let Go / Aparigraha

• Let go of things that are not good for you.
• Be flexible. 
• Get comfortable with change.

6. Be Clean / Saucha

• Take care of yourself-- body and mind.
• Take care of your community and the Earth.

7. Be Content / Santosha

• See the positive in everything.
• Have an internal sense of peacefulness.

8. Work Hard / Tapas

• Be disciplined and build good habits.
• Always do your best.
• Finish what you start. Don't give up!

9. Rest & Reflect / Svadhyaya

• Be reflective.
• Spend time with yourself. Know yourself.
• Take time for quiet. Be OK with being still.

10. Believe in Something Bigger / Ishvara-Pranidhana

• Connect to nature and to the vast universe.
• Understand that you are not the center of it all.
• Surrender the things you cannot control.

For more yoga, mindfulness & wellness education, check out our extensive eLearning site with over 30 courses, as well as our live, virtual classes, workshops and trainings.

~ Written by Megan Ridge Morris / Co-Owner of ChildLight Education Company

Three Steps to Mindfulness

Yoga and mindfulness is a consistent practice regardless of location.

I have been working virtually online since 2014 when I first stepped into the role of ChildLight Director of Trainings. To say it was a struggle to adapt to working online for hours at a time would be an understatement. I clearly remember my husband telling me to walk away from the computer and go for a walk and my children asking me when I had last attended a yoga class. Now it is just my daily life.

What I didn’t know then was how to practice self-care, differentiate work and life hours, turn off my phone (what??!!??), and say NO when I really needed to curl up on the couch and watch a movie. Perhaps this simple Three Step Practice below will be helpful to you, your family or others. It certainly has helped my students, family and me. Enjoy!

Step One: Center and Release Physical Tension

Find a comfortable seat. This is your starting place, not anyone else’s.

Bring your hands together in front of you and rub them together to create a bit of heat.

Gently place them over your eyes to warm and awaken your eyes. Waking up our eyes to see each other more clearly.

Rub your hands together. Gently place them on top of your head. Warming your brain.

Waking up your brain so we think with an open mind.

Again rub your hands together. Gently place your hands over your ears. Warming them.

Waking up our ears so we truly listen to one another without interruption.

Rub your hands together. Gently place them over your neck and throat. Warming it up to encourage clear communication and speaking our truth.

One more time, rub your hands together. Gently place them over your heart center. Warming your heart. So when we speak, listen, think and see we do it from a place of empathy, compassion, and caring for one another.

Take a deep breath all the way in your nose if you are not congested (otherwise breathe in your mouth if necessary). Now exhale all the way out.

NOTE: Taking a breath creates the lifelong healthy habit of building in a pause before speaking or acting to decrease reactivity.

With your hands in front of you, circle your thumbs in one direction, now the other. Circle your index fingers in one direction, now the other. Middle finger, now the other direction. Ring finger, other direction. Pinky finger, and the other direction. Circle your wrists in one direction. Now the other direction. Being mindful of your space and those around you, wiggle, wiggle, wiggle your arms.

Bring your right hand to the floor or surface beside you reaching the left arm up and over coming into a side bend. Bring the left hand to the floor or surface beside you, reaching the right arm up and over coming into a side bend.

If you are in a cross-legged seat, lean back into your hands to change the crossing of your legs. Then do it again. And again. And again. And again!

NOTE: This engages the abdominals which can be empowering. Students can include the positive affirmation “I am strong!” “I am worthy!” “I am powerful!”

Step Two: Proprioception and Nervous System Regulation

If standing up is available to you go ahead and do so. Begin to lightly tap the top of your head with your fingertips. Continue to lightly tap down the front of your face, neck, across your heart, down one arm, the other arm, your abdomen, both legs, up the back of the legs, low back, back of the shoulders, back of the neck, back of the head, ending where you started on the top of your head.

NOTE: This wakes up our nerve endings so we have a better sense of where we are in space.

If you are standing, step your feet a bit wide for a stable foundation. Being mindful to stay in your safe space, begin to swing your arms around side to side like empty coat sleeves.

They may swing low and slow or fast and high depending on how you feel.

NOTE: Crossing the midline balances and regulates the nervous system.

Slow the arms and find stillness. Staying where you are, lower your chin. Take a deep breath all the way in your nose if you are not congested (otherwise breathe in your mouth if necessary). Now exhale all the way out your nose if you are not congested (otherwise breathe out the mouth).

Step Three: Mindful Practices

NOTE: I hear from SO many people and teachers that struggle to teach mindfulness. Quite often it is due to diving right in without Step One and Step Two. If we are uncomfortable and stressed out we are going to struggle with the practice. After tension is released from the physical body and the nervous system is regulated then we are ready. This is the basic premise of yoga.

Below I share this as a seated exercise. However, I incorporate this into the Yoga & Mindfulness Advanced Teaching Concepts Training as a Mindful Walk. Students are asked to write five words or pictures for each of the senses and then craft a story, poem or picture when they return. This can be practiced all at once or one at a time. There are many options!

The Five Senses Mindfulness Practice

Find a comfortable seat if you aren’t already there.

Notice sounds outside of this space.
Notice sounds inside this space.
Notice sounds close to where you are sitting.
Notice sounds inside your own body. Perhaps you swallow or take a deep breath.

Notice the taste of the air around you.
Notice any taste in your mouth such as toothpaste or the last thing you had to eat.
Silently imagine the taste of a sour pickle.
Silently imagine the taste of chocolate.
Silently imagine what cool water would feel like on your tongue.

Notice any smells in the room.
Notice any smells near you.
Silently imagine a smell that you don’t like very much.
Silently imagine a smell that you love.

Notice what you are sitting on. How does it feel? Soft? Hard? Is there another word to describe it silently in your mind?
Notice the temperature of the air around you.
Notice the sensation of air as it enters your nose for the next few breaths.
Notice the sensation of air as it exits your nose for the next few breaths.
Notice the light. Are there any interesting shape shadows today?
How many shades of blue can you find?

Look down. Is there something there you didn’t notice before?
Look up. Is there something there you didn’t notice before?

Inhale, open your eyes. Exhale, lower your gaze or close your eyes if you feel comfortable doing so. Inhale, open your eyes. Exhale, lower your gaze or close your eyes if you feel comfortable doing so. Inhale, open your eyes. Exhale, lower your gaze or close your eyes if you feel comfortable doing so. Inhale, open your eyes. Exhale, lower your gaze or close your eyes if you feel comfortable doing so. Inhale, open your eyes. Exhale, lower your gaze or close your eyes if you feel comfortable doing so.

Allow your gaze to stay low or eyes to stay closed as you quietly notice the sensation of breath moving in and out of your nose. Let’s sit quietly and continue to breathe quietly for a few moments.

With your next inhale, reach your arms out to the sides and all the way up toward the sky taking a big stretch. Exhale your arms back down by your sides. Take a moment to think of YOUR word for the day. Perhaps it is something like “Breathe” or “Focus” or “Kindness” or “Nature” or “Love”. Think of a word that you want more of today. This is for you to decide and not for anyone else to choose for you. It may even help to write it on a piece of paper and tuck it in your pocket.

Let’s all Do Our Best to Do Good in the World!

Wishing you Peace, Light and Good Health,

Sally Delisle
Co-Owner, ChildLight Education Company

ChildLight’s 95-hour Children’s Yoga School (RCYS) Graduate Interview: Courtney Pepe, RCYT

1. How did you find your way to ChildLight?

I found ChildLight after using the internet to research available trainings. I realized that a lot of the trainings were local to me and other ones that I had to travel to were actually places that I would love to visit. 

2. Why are you interested in yoga & mindfulness for children? 

I always knew that I wanted to get certified to teach yoga to children. I found yoga at about 18 years old and it truly changed my life. I know that if I had learned the skills that I now know at 30, my life would have been much easier to take on. I truly do believe that yoga is for everyBODY. And if you can learn the practice of yoga at a young age, that is something that you will take with you for the rest of your life. Your life will be blissful and in turn everyone around you will be impacted positively. 

3. Can you tell us about your overall training experience with ChildLight? Any special details you wish to share?  

My training with ChildLight was above and beyond anything I could've imagined. I went into each day with an open mind and an eagerness to learn. I love children and it was incredible to see that each and every trainer felt as passionate about young yogi's as I do. The hands on experience, the real life scenarios and the intricately planned manuals complimented each piece of the training. I always left feeling as though I was doing exactly what I was meant to be doing. I have to say that during my Tweens & Teens training with Ann Biese, I was able to dig deep into my own life and heal some wounds that I didn't even realize needed to be healed. Ann reminded me very much of someone that I was deeply connected with and had lost about ten years ago. I felt so comfortable in her presence, I was able to really be me. Ann's kindness, realness, her tone of voice, her way of teaching...everything that she encompasses as a children's yoga teacher was SO super inspiring. That weekend was very special to me and something that made a huge impact on me as a person and in turn as a yoga teacher. THANK YOU, Ann!

4. How are you applying what you learned with your community? What are you passionate about sharing?

I love being able to turn back to the manual and quickly be reminded of something we learned in the training. As I am planning classes for different age groups, I'm taking bits and pieces of EVERY training as I feel that it all came full circle. My classes are about 45 minutes and are filled with community, bonding, breath work, yoga poses, games, dancing, singing and just a ton of FUN. Everyone is included, everyone is mindful and I do feel that everyone leaves more at peace. I truly love sharing the Pranayama aspect of yoga. I know the importance of the breath-- it is a daily reminder that we are alive. I had NO idea about the breath before I walked into yoga teacher training. Yes, I knew that I was breathing but over time my body (and mind) was in full on fight or flight mode. It wasn't good for me and my yoga practice taught me how to change that. I see so many children that are in constant stress mode. I don't blame them at all, I was once there! So to be able to begin a 45 minute yoga practice with a young yogi that is shallow breathing and to end it with them breathing deeply with ease...has truly changed my life. 

5. What do you find to be the most beneficial yoga & mindfulness tools for the population that you work with these days?  

Again, I would come back to the breath! Any breathing exercise and any prop you can use to convey what you are teaching. I love the mindfulness exercises where you tap into your senses and allow yourself to be fully present. I get a lot of feedback from caregivers where they tell me that their child is able to self soothe and feel at ease with a simple breathing exercise that they learned in my class. Or they found them on a mindfulness walk around the house. 

6. Can you describe for us the most rewarding moment that you've had so far in your children's yoga teaching journey?

I would say that the most rewarding moment to date was over the summer when I was teaching yoga and mindfulness to a group of ten, mostly twelve year olds. I taught them a couple of breathing exercises including the "take 5" breath as we centered in the beginning of class. I explained that you can do this anywhere. At your desk at school, at home in your room, in line at the grocery store, etc. Any time that you feel overwhelmed, stressed or just need a few minutes to yourself. They looked very confused at first as I explained it and later said that nobody ever talked to them about breathing. As the class went on, I gave them multiple chances to come to whatever exercise they felt most drawn to. I watched half of the class come to the take 5 breath time and time again. I watched their faces light up and could feel such a peaceful energy. I knew that this was something that they would take with them for the rest of their lives. 

I cannot thank you enough for everything that you and the ChildLight team has taught me. These trainings have improved every aspect of my life. They have helped as a human being and as a teacher. I feel SO blessed to be a part of this family!

Courtney Pepe completed ChildLight’s 95hr RCYS program in October of 2019. She resides in Red Hill, PA and is the owner of Quartz Yoga & Wellness Studio. She can be reached at [email protected].

Bringing Mindfulness into Back-to-School

Who can ever forget the Staples commercial where the mom is joyfully tossing school supplies into the air and catching them in the shopping cart, while the kids drag their feet behind her. All the while the classic Christmas song, “It’s the most wonderful time of the year,” is playing in the background.

It’s a running joke among mothers of school aged children that the summer is so long, in fact some would say, too long and many can’t wait for school to start again. There is some truth to the peace that a consistent schedule provides, for mama and littles alike.  A sense of calm that does not always accompany the spontaneity and chaos of summer. But, for many of us that dreamlike state doesn’t last long as the activities and demands of the school year take  hold and the stress of the household rises.

What can we do to prepare and keep the peace? Believe it or not, there are some things besides early bedtimes and a glass of wine that can balance out even the most intense reactions to this transitional time of year. Mindfulness is a wonderful tool to use within families to help cultivate awareness. There is so much more to being mindful than the idea of sitting still and mediating on a fancy cushion. Starting this school year out with intention may present things in a new and refreshing way. Remembering to JUST BREATHE can help encourage a pause and keep hairy behaviors to a minimum.

Jam-Packed
Schedules in our world these days are overwhelming, at best. Take some time to assess the wants and needs of your family before adding more commitments, sports and clubs to your calendar. Diving into the cultural ideals that children should be getting ahead by being overscheduled only increases the intensity and anxiety inside our homes. With four kids in our home it is just not possible to allow everyone to do everything they want to do in the way of extracurriculars. When we adopted a “say yes” mentality it created more chaos, a constant divide and conquer between my husband and I and increase sibling rivalry. When the family was together it was difficult for everyone to understand their role and work as a team. Saying no more often allowed us to say yes to family bonding while also saving time, money and stress.

Understand
So often the reminder that my children are not little adults creeps into my frame of reference and for that I am grateful. We don’t know what we don’t know and that can make understanding a bit of a challenge. Two of our four children have special needs, specifically in the way of learning disabilities, mental health and behavior challenges. Taking the approach of understanding can make all the difference with the many moving parts that make up this transitional season.

Self-Regulate
This can be described in many different ways by in the most basic sense, self-regulation refers to the ability to control one’s behavior, thoughts and emotions, in the pursuit of a long term goal. If we break it down even more it tends to focus on the ability to manage the disruptive emotions and impulses, and this can refer to both parent and child. Incorporating breathing techniques and some mindful movement as a family can help equip everyone with the skills needed to begin to self-regulate in challenging situations. (thoughts on adding some images here?)

Take Your Time
Have you ever watched your child when they are involved in a task that they love? When we, as parents, are rushing to make the time schedule, our stress level rises and our patience level diminishes. Giving yourself and your family more time then you think you will need allows you move more mindfully and enjoy the journey all that much more.  Making a special time to spend together for focused attention, to really listen and make eye contact. Cutting back on evening activities has allowed this to happen for our family at dinner time. Everyone takes a turn going around the table sharing their “Peaches and Pits.” The peach is the good part of their day, the highlight if you will, and the pit is something that wasn’t so great. We can then take some time reframing the pit to appear a bit more peachy. It can be a time consuming activity but allows for brainstorming, teamwork and the expansion of growth mindsets all around.

Breathwork
Research tells us that taking deep breaths is beneficial for our health and stress management. Deep breathing exercises can calm the parasympathetic nervous system, slow the heart rate and lower or stabilize blood pressure. It allows us to feel calm and therefore, more clearheaded, which is extremely helpful for parents and children alike.  If your kids are anything like mine, they love talking to Alexa, asking her to tell jokes or sing them a song. You can even ask Alexa to take you through a deep breathing exercise. There are so many great resources for kids to learn to control their breath and in term their nervous system. This skill is essential and unfortunately not innate.

Respond vs. React
When we take a moment to pause, take a deep breath, we are much more able to respond to a situation then react to it. The other morning felt like a success as my three girls were already off to middle school and I had plenty of time to get my son ready for the day. I called him upstairs to take his “1^st day of 2^nd grade” photo, only to discover he was covered in red paint, which I initially thought was blood. Needless to say, my breathwork came in handy as I took a pause to assess the situation, promptly assisted in the removal of the paint clothes (complete with the reassurance that we would shout it out to avoid a bigger meltdown since the shark shorts were all he ever wanted to wear) and the retrieval of a new outfit, in a calm and efficient manner. I am confident that the less mindful me would have had a little meltdown myself, resulting in driving to school rather than catching the bus.

Engage
There are many great books, card decks, songs and even aps that can help engage your entire family in the effort to incorporate mindfulness into your everyday. Consider starting a challenge to participate in one mindful activity for an entire week and then find a time to celebrate. Maybe do yoga together or read a book about breathing techniques and try a new one each morning at breakfast. You could spend some time creating a special space in the house that encourages calming down or meditate together with the help of an ap.  Our family made some crafts, such as a mind jars and breathing beads to continue to build the self-regulation tool box.

Awareness
As parents we are always learning; from our children, from books or podcasts and even from others on this same journey. We especially learn from our mistakes; but even more than that, we can’t unlearn what we now know. As you become more and more aware of how your family operates, what stressors trigger your children and what it feels like to take a pause, you will be more inclined to work with that information for the greater good. Being aware allows you to be present and mindful of how to make the most of any situation.

Teachable Moments
Our children are always watching. What we do in certain situations, how we talk to people, where we spend our energy, they are logging it all. If we can teach them how to pause, breath, move with intention and be aware, we are creating teachable moments that serve as models for the world. Bring yourself back to this intention when things get rough.

Hopeful Healing
Taking these steps as a parent and modeling them for your children provides a message of hope and healing. So many of us are carrying around trauma that lives in our bodies and can manifest into negative thought patterns, poor behavior choices and even physical pain. We have the power to stop the cycle and change the next generation through mindful awareness. By allowing our children to understand themselves and their emotions, while encouraging them to be mindful about how those emotions feel in their bodies, we can then equip them with tangible and duplicatable tools for appropriate expression of those feelings.

Everlasting Education
Learning these tools and implementing them does not just affect us and our children. It will have an impact on anyone that comes in contact with your family. Your children will teach breathing techniques or yoga poses to their friends to help them deal with difficult emotions. Your patience in line at the grocery store can change the day for the cashier. The way a crisis is deal with can be modeled and instilled in others. Sharing your experience with  mindfulness can be a ripple of change to other parents struggling to make connections in this high paced, never enough culture.

So when all the plates are in the air and it feels messy and a bit out of hand, remember, you can do hard things. JUST BREATHE, you are a gardener, planting seeds for a beautiful new harvest of humanity.

 

Jennifer Csordas is a military wife and mom of four amazing children. She works full time as a Business Development Manager supporting, training and encouraging entrepreneurs to build a business of their dreams. Jenn teaches yoga and mindfulness to children in the Lehigh Valley, particularly in school settings and at local studios, as it is her heart work to empower them with the tools to be their best selves. Her own entrepreneurial dream is to open a facility where alternative therapies; art, music, writing and creative movement, are provided for children on an outpatient basis. She believes whole-heartedly in the concept that it is easier to build strong children than to repair broken adults.

 

 

 

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Yoga Supports Better Sleep For Teens

Yoga Supports Better Sleep for Teens

Teens are famous for scrolling through their phone before bed, which can negatively impact their sleep. Many other factors can also contribute to the lack of sleep among teens. According to a University of Michigan study, 43% of parents say their teens struggle to fall asleep or wake up and can’t get back to sleep.  Studies further suggest teenagers need between 9-10 hours of sleep, yet teens average about seven hours or less especially if they are active in after-school activities.

Yoga can help! A recent study showed young adults who regularly practice yoga woke up fewer times in the night – a sign of better sleep quality, in addition to the other positive benefits associated with yoga.

Reasons teenagers are not getting enough sleep:

• Earlier school start. Middle and high schools often have earlier start times and some teenagers have to get up as early as 5:00 AM to get ready for their day.
• Shift in in ‘internal clock’. For teens, puberty can change their internal clock by as much two hours, delaying the point where they sleep so much later at night.
• School and social obligations. After-school activities, academic challenges, and social lives can add a good deal of stress and affect sleep.

Ways teenagers can get better sleep:

• Get up at the same time every day. A consistent sleep schedule helps regulate sleep rhythm. If teens sleep later on the weekend it is suggested for a short time (and not until 2:00pm!)
• Avoid caffeine, smoking, alcohol, and drugs.Consuming caffeine close to bedtime can disrupt sleep, so avoid coffee, tea, soda and chocolate late in the day. Nicotine and alcohol will also interfere with sleep and should be avoided for obvious legal and health reasons. 
• Unplug earlier. The blue light emitted by screens on cell phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm. Reducing melatonin makes it harder to fall and stay asleep. Have a rule to charge devices in a place other than bedrooms to reduce the temptation to us them at bedtime. Many teens described a sense of relief when their parents limit phone use because it takes away the pressure to keep up with social news.
• Considerable research shows people sleep better and feel more alert during the day if they get at least 150 minutes of exercise a week.
• Keep your room as dark as possible. Make a teen's room a sleep zone. Keep it dark, quiet and at a cooler temperature.
• Practice yoga! Enroll teens in weekly yoga class where they can learn poses and guided meditation techniques that help promote falling asleep easier.

Top Five Poses to Promote Better Sleep:

Uttana Shishosana (Extended Puppy)

Janu Sirsasana (Head-to-knee forward bend)

Paschimottanasana (Seated Forward Bend)

Supta Virasana (Reclining Hero)

Viparita Karani ( Legs-Up-The-Wall)

I find it’s helpful to remind teens that sleep is food for their brain and cannot be replaced. Do not expect to fall asleep right away. It can take up to a half an hour to fall sleep. And practicing just one or two yoga poses is better than none.

 

Ann Biese, RYT 500, E-RYT 200, RCYT, MBSR-T, YACEP, is an international Yoga Instructor and Teacher Trainer for ChildLight. She is also a Mindfulness and Meditation Specialist in pediatric settings, including Tufts Floating Hospital for Children in Boston, and has taught MBSR and yoga to various youth groups and teen athletes across the country. She has been a featured speaker on meditation and mindfulness in hospitals. Ann is also the author of the award-winning children's book Worry Bee and Mindful Moon. She enjoys volunteering as an instructor for Go Give Yoga and was featured in North Shore Magazine for her volunteer work in Massachusetts. In her time off the mat, Ann enjoys her family and pets, as well as volunteering at an equine rescue farm. View Ann’s video bio here.

 

Related Links:
How to get Teens to Do Yoga
5 Gratitude Activities for Teens
Seva is “Cool” for Tweens and Teens

7 Best Summer Reads for Kids: Books to Enhance Social and Emotional Learning, Positivity and Gratitude

We may be halfway through summer but there is still plenty of time to read a good book!  Take a look at these recommendations from ChildLight Yoga Trainers and Certified Instructors! 

 

"Bee Calm: The Buzz on Yoga," by Frank Sileo - “This book is at the top of my recommendation list for parents, teachers, counselors, kids’ yoga and mindfulness teachers and others seeking an accessible, relatable way to introduce yoga to children! Perfect for the classroom, bedtime, playtime, or for children to ‘read’ and practice on their own, the simple rhymes and adorable characters in Bee Calmengagingly guide the reader in learning about yoga and its’ benefits. A unique and helpful note to parents and caregivers at the end by Allison Morgan offers supporting background and tips for supporting children in the practice. I love this sweet book!” – Lisa Flynn, founder of ChildLight Yoga and Yoga 4 Classrooms

 

“Mindful Moon,” by Ann Biese (ChildLight Yoga Trainer!) – “This book is a weekly bedtime reading request in our home. Ann’s simple, soothing words, along with Colleen’s breathtaking illustrations, carry the reader through the four seasons, teaching us to remain steady and present with change. It’s so beautiful! – Megan Ridge Morris, ChildLight Yoga Trainer

 

“Enemy Pie,” by Derek Munson - “This is a story about a boy who has a neighborhood ‘enemy’. His dad helps him learn how to “get rid” of his enemy, by making enemy pie. By the end of the story, he has lost his best enemy, and they share some delicious pie! It’s a fun, humorous read about lovingkindness and friendship, all my Little Plum Education SEL coaching clients loved it.” – Alexandra Catherine, Certified ChildLight Yoga Instructor

“Where the Mountain Meets the Moon,” by Grace Lin - “A gently woven story that carries threads of compassion, empathy, and gratitude. It will nurture your inner light and make your heart sing! A wonderful book to read whilst snuggling with your favorite crew of children.” – Kate Cygler, Certified ChildLight Yoga Instructor

 

 

 

“Good People Everywhere,” by Lynea Gillen – “This books talks about good people in every day life all over the world and ends with the open-ended question “I wonder what you will do?” I’ve used it for our Thanksgiving Family Yoga class with an Aparigraha theme. The book has additional activities in the back as well to talk about the good people in your community and creating a good person award for them. In this class, we finished class by creating a take-home activity of gratitude dice where they could list random acts of kindness that they could do in their own life.” – Holly Keich, Certified ChildLight Yoga Instructor

 

“I Am a Warrior Goddess,” by Jennifer Adams – “This is a wonderful book that was created especially for girls to identify their strengths. I like it because it came with additional ideas of activities that they could do linked to the book. It was wonderful for developing a Summer Camp for 5-9 year olds with the book as the theme.” – Holly Keich, Certified ChildLight Yoga Instructor

 

“Yoga for Children--Yoga Cards: 50+ Yoga Poses and Mindfulness Activities for Healthier, More Resilient Kids,” by Lisa Flynn – Complete with full-color, easy-to-follow photographs and step-by-step instructions, this interactive deck includes more than 50 cards divided into four color-coded categories: Mindful Me mindfulness activities, Time to Breathe breathing exercises, Strike a Pose yoga poses, and Rest & Relax relaxation exercises.

 

 

Thank you to all of our contributors! Enjoy the rest of your summer! 

~ The ChildLight Yoga Team