Before School
This is often one of the most stressful times in the day. If you could introduce just 2 minutes relaxation, it will help set your child on the right track, for a relaxed and positive day.
1 As your child is waking put on one track from the CD and allow them to have a few moments relaxation before they rise.
2 Find time to sit together as a family for 3 minutes on the sofa and share a quick relaxation together. This will help your child feel safe and secure.
3 You may like to pick a Star Card or a Mood Card together and share a positive thought for the day. This would take less than a minute and is very unifying.
4 Children could listen to a CD on their headphones on the way to school in the car.
5 If your child appears to be particularly nervous or anxious, allow them to pick a Star Card to help give them courage and strength.
6 Practice breathing exercises together. Take in a deep breath into the tummy and breathe out slowly. This is a simple exercise and can be done on the way to school, in the car or walking.
After School
1 You might like to build a short relaxation session into the home routine after school. Include a snack and the promise of their favourite game or TV show and children are more likely to cooperate.
2 You could put on the Relax Kids DVD and allow children to watch a 3 minutes meditation before or after their favourite TV show. Tell children it is only 3 minutes so they know what to expect.
3 You could chat about the day over tea or dinner with the whole family. Discuss how the children (and parents) remembered their positive Star Card or kept their positive mood.
4 Practice a simple yoga stretch together to relieve the stress of the day.
5 Offer your child a massage or encourage siblings to massage each other shoulders.
6 3 mins relaxation before homework, will calm your child, bring clarity and concentration and set the mood for study.
At Bedtime
1 Ask your child to lie on their back with their arms by their side and feet and ankles relaxed
2 Play the CD at a comfortable volume
3 Let your child know before playing the track that it is 3-4 minutes so they know what to expect.
4 Let the tracks continue if you find that your child is comfortable and relaxed
5 When they are ready, they will naturally move to their favourite sleeping position and drift off to sleep
6 It is a good idea to start on a different track each night
Caution: If using headphones. Your child WILL fall asleep while listening. Remove headphones as soon as possible or remain close to supervise any cords.
You may prefer to read your child a meditation from one of the Relax Kids Books with some soft background music
Set up a Chill out Corner
1 You might like to create a Chill Out Corner, so children can relax when they feel upset, stressed or anxious.
2 You could put up a wooden screen or section the area with a piece of material or place the sofa in such a way that children can sit in their cosy corner at the back of the sofa.
3 Burn lavender or mandarin oils in a burner (keeping candles out of reach). Add cosy blankets, sheepskin rug, soft toys and anything that would be appealing to children.
4 Add relaxing items such as a lavender eye pillows or aromatherapy dough from our Relax Packs.
5 Ask your child to sit or lie on the floor or on cushions with their eyes closed. You can play the Relax Kids CDs, or calming music, have quality cuddle time, a relaxing massage, practice some breathing exercises together or just have a restful nap.
Weekly Family Chill Night
You may like to dedicate one evening a week for relaxation. Make a regular time that the whole family is free to come together and enjoy a TV free hour or quality time and relaxation.
1 You could listen to a Relax Kids CD together, take it in turns to give each other a shoulder rub, or hand/foot head massage.
2 Practice some breathing exercises together.
3 Play with the Star Cards/Mood Cards and discuss each other qualities, specialities, successes and strengths
4 Make a family plans and list all the things you love doing together.
5 This might be a good time to look at your child's Star Chart and discuss treats and rewards.
6 Discuss what you saw in your imagination. Children may like to draw what they saw during the meditations.
Marneta Viegas is founder and MD of Relax Kids. Relax Kids creates relaxation CDs, books and DVDs for children. These products incorporate visualisations to stimulate children's minds and relax them. They are used all over the UK, by teachers, by SENCOs and parents. For more information or to hear a CD visit www.relaxkids.com