A Body Knows -- Teaching Our Children to Listen to their Bodies

Emotions are "energy in motion" pulsating throughout your body.  An important skill of emotional intelligence is being able to notice the physical sensations in your body that indicate you are experiencing an emotion and be able to  put a name to it.

      Children don't automatically make the connection between an upset stomach and anxiety, or a hot face and anger, or a heavy chest and sadness.  When they learn to pay attention to the messages their bodies are giving them, they develop self awareness about their emotional state.  When they mindfully listen to their bodies, they will learn to know what they are feeling and what they need.  Being mindfully aware of their bodies also allows children to "catch" themselves as they begin to feel an emotion; to soothe themselves before they become completely dysregulated.  When they are aware of their inner world, it helps them decide what self care strategies they need to ease their strong emotions and help them connect to their thinking brains.

      To help children develop this skill, parents can model (1) noticing their own body sensations, (2) putting a feeling word to it, and (3) doing something to help themselves regulate their emotions.  For instance, "I'm starting to breathe faster and my face is hot and red.  I know that means I'm getting really frustrated because you haven't done your chores yet.  I'm gonna take the dog for a walk and when I come back I should feel better and ready to talk with you."

    Even if children have a basic understanding of feelings, they may not fully grasp other more in-depth emotional concepts.  Teach children to learn a larger emotional vocabulary, explain that emotions have different levels (slightly annoyed to irate), and discuss how you can feel multiple emotions at once.  Learning about emotions will help children understand their own feelings and develop greater self awareness on a daily basis.  
     
     Another way to help children of all ages tune into their emotional state is to practice mindfulness together.  Mindfulness can help children be aware of the way their body reacts physically and emotionally to life's challenges.

     Every day at Nederland Elementary, the entire school pauses to clear our minds, slow our heart rate, and breathe deeply as we begin our day.  Mindfulness instructor, Patti Schrader, leads exercises during the announcements.  Neuro-scientists have shown that slowing ourselves down in a regular practice leads to greater self awareness and calmer emotions, as well as greater attention for learning and compassion for others.  This year-long curriculum provides a predictable, soothing start to each day.

     Families may want to explore various Mindfulness apps to use as a regular part of your child's bedtime routine as well.  The apps can help your child achieve a relaxed state in preparation for sleep.  These apps include short, developmentally appropriate exercises that have been specifically designed for use with children.  They are a great tool to guide children through a short breathing exercise -- tuning them into their body and balancing their nervous system.

 Mindfulness Apps for Kids

     Smiling Mind includes the most extensive library of meditations to use with children aged
    7 -12  years, teens and adults.  FREE.

     Meditations for Kids by Highly Meditated includes 10 short themed meditations as well 
     as relaxing environmental sounds/musical pieces.  They use guided imagery to help children
     manage worry and anxiety, everyday stress, fidgeting, and fear of the dark.  Age 6+.  $

     Dreamy Kids by Taylan Wenzel includes meditations and guided visualizations that can be
    combined with relaxing background ambient sounds.  Free app has a limited number of 
    resources, but further programs can be purchased. 

     Wellbeyond Meditation for Kids includes 5 short meditations with themes about focusing
     on the present moment, feelings, kindness, and sleep.  FREE

     Stop, Breathe & Think Kids includes a series of short, video meditation "missions" with 
     seven categories-- quiet, focus, caring and connecting, energizing, meltdown, open mind, 
     and sleep.  FREE.

     Super Stretch Yoga integrates visual images of children doing 12 simple yoga poses.  It 
     helps younger children to stretch their bodies, rest their minds and focus their breathing.  For
     ages 4+.  FREE.

     Sleep Meditation for Kids by Christiane Kerr  only includes one free 13 minute guided 
     meditation.  Further meditations can be purchased within the app.  For younger children and 

    teens.  FREE.