Monday, October 19

Today is Monday, October 19, 2020. Walking by the pond, watching the ducks and geese communing, some seem more relaxed and happier than others.

For the month of October, we continue to share Mindful Monday with you.

Today, we recognize the value of teaching young children to meditate to help them with their thoughts and feelings so that they can better focus and learn, as well as relax, rest and play. Children can learn to meditate remarkably quickly using their imagination.

Tejal V. Patel teaches children to meditate with a suggestion to sit cross-legged and imagine putting on a jacket and zipping it up all the way up (straightens the spine). Imagine putting on sunglasses by making circles with thumb and forefinger on each hand and placing them over the eyes and looking far out. Then, take the “sunglasses” off and rest a “lens” on each knee. Follow with deep belly breaths, saying “aah” with every breath out.

Children can learn deep breathing by imagining they are slowly blowing up a balloon or gently blowing on candles to make the flame flicker slightly. They can learn to relax their muscles when they are laying down and seeing how long they can make their body, reaching arms up and toes really long, stretching longer and then releasing. Children can create characters to represent feelings. They can name them and visualize those characters and watch them on a boat or train to get perspective and see them float, glide or speed by.

An inspirational Quote from Prasad Mahes, “The mind is like water. When it is turbulent, it’s difficult to see. When it’s calm, everything becomes clear.”

Photo by: Yannis Papanastasopoulos

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am part of the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people. We are all connected. We can be resilient together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • Allow yourself to breathe slowly and calmly, pausing after each breath in, and then pausing again after each breath out.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

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