ENJOY this free guided relaxation for students & teachers . If you would like it in an mp3 format, email Cezarina
Thoughts in your mind have made you what you are, and thoughts in your mind will make you what you become.” (Geraldine Ponder)
Research is showing that the degree of stress in children today is directly related to the degree of their behavioral, emotional and learning problems, which places them at risk. We also know that we can reduce stress by using the power of thought, imagery, breathing techniques and movement (yoga, dance, etc).We are what we think, so it is important to look at ourselves physically, emotionally, spiritually every day, to take one thing at a time and be mindful (fully present observing the breath). It is like building a muscle, like a retraining of the mind (a skill that is much needed nowadays when the pace of life seems to pick up speed). We need to be sensitive to our own needs as teachers as well as the needs of our students because we are in a strategic place to make a long lasting impact on these children, their families and their communities in terms of empowering them with de-stressing tools and inspiring resilience.
USE THIS RELAXATION SCRIPT (same as the audio file above)
Interrupting the Pattern of Stress in Our Children’s Lives
QUICK Mindful Relaxation for Any Setting:
Sit comfortably (or lie down) and close your eyes. Our breathing can be an adventure to a place of relaxation inside of us…Are you ready?
Let us take three long breaths, counting to 3 as we inhale through our nose (notice the belly inflating like a balloon) and then counting to 6 as we exhale down into our throat (listening to the hissing sound there…while belly deflates like a balloon). Feel yourself relaxing more and more in each breath. Let the background music calm you. Inhale deeply through our nose counting to 3 (notice the belly inflating like a balloon) and then count to 6 as we exhale down into our throat (listening to the hissing sound there…while belly deflates like a balloon). Let us repeat this for third breath. Say to yourself, ‘I am calm, I am relaxed.’ (Note for teachers: you can simply use this exercise as is if you only have 1-3 minutes available in between lessons or at transition times…or add the rest).
Now let us add a little extra something to relax you even more. Inhale again with your eyes open this time…counting to 3 and noticing your belly inflating like a balloon…now hold your breath and try to look up towards your eyebrows and not move at all (like you are a statue frozen in time). As you exhale (feel the belly deflating), close your eyes and let the eyelids feel heavy and relaxed. As you slowly breathe out say to yourself ‘I am calm, I am relaxed.’ Feel your whole body relax even more; now notice if any part of your body feels tense at all and tell it to please relax, all is well now. Let us take another deep breath in (counting to 3) and tell your whole body to relax completely as you exhale and count to 6 (listening to the inner hissing sound in your throat). One more time: take another deep breath, counting to 3…and exhale counting to 6 and coming back to the room. Now open your eyes and stretch for a few moments.
Larry's only six years old.
Today he wrote his first poem called Spring into Meditation.
We began our Yoga & Poetry Circle this week and I shared with my yoga students my own childhood memory of how I started writing poetry at age seven in my village garden in Romania before bedtime...and how the moon was my muse at the beginning...Larry reflected for a few minutes and told me he wanted to write about a girl he has a crush on at school...but then, on a second thought...he decided he would focus on meditation because it helped him a lot during his spring vacation away from home. Here is his magical poem:
Spring into Meditation
Even Gods meditated...
It helps you get through life,
so meditate on vacation, too.
Spring into meditation
Spring into calmness
Spring into happiness
Spring into helpfulness
Spring into meditation.
(Larry, 6 years old)
Witnessing the very moment before a first poem is born from a beautiful mind of a child ...how could I put that into words?
Enjoy this collection of Cezarina's free guided meditations
BUN VENIT, PRIMAVARA NOUA!
It takes a fearless young child
to make us stop in our tracks
and remember the song of
the fierce wind eating through
self imposed notions of reality.
Eva laughed heartily and ran
towards the mighty wind as
a force of nature Herself...
And so she appeared to take big
steps through empty space...but when I looked again,
I saw her filling up the gaps of this living moment
we missed...my joy became the spinning center of my Being and the
twig she offered me became a scepter for holding up
the innocence of the Source Child...
It takes a fearless young child to remember
her way home and all the mysterious
shortcuts we lost by growing up.
(c) Cezarina Trone
Ramona B: "When I first heard this guided meditation...I felt that the dragon for me was my inner power which brought me in the land of awareness and I felt that something has changed... I entered a state of mind like..emptiness...and felt as if my whole body was inundated with warmth and my eyes began to sparkle with light."
Cezarina: " When u have time...sit with it as you being the AWARENESS itself and write down what comes to u... Would love to see what words come to you."
Ramona: "I listened again to the Emerald Dragon Meditation... It took me far, far away to the Land of Awareness...again...Slowly, I asked, 'What could this be? What's hiding beyond this Land of Awareness? I could see..I could feel it.. There was so much Light, as if there were sparkles hiding around the cliff and yes...I was being transformed into a butterfly with lots of shining colors and I was flying towards this unknown Land of Awareness... I got close ...and closer... to be able to touch it,to feel it ... I was seeing only Beauty, the purest form of it...feeling only gentleness and more...I was seeing a rainbow which rose from a tiny corner of the mountain... Ahhh! Then came so much Light and the feeling of so much Power and yes...I could feel all of that inside of me!
The singing dissolved into my soul. There was Light... So much Light lit up within me and yes...I knew myself: the Source .....within me. Namaste..."
Ramona B. ( Virginia)
When the power of our attention comes from within,
each day becomes an Enchanting Adventure.
Today I wanted to engage my students in a mindfulness activity that would allow them to fully embrace all aspects of who they are here...among us. I wanted them to learn to apreciate all their inner colors ( their mandala of Being). It is a miraculous moment for me, witnessing this age group (5-9 years old) ready to come to terms with their multi-faceted and multi-colored personalities and human expressions. I feel like a mother wanting to protect them from a world that loves labeling and defining everything, and at the same time...I am a Container and a Presence that allows for their own life's miraculous unfolding to be witnessed with grace. Some of these beautiful children have been already sharing with me lots of new feelings and started to label those feelings as good or bad. It was time for me now to share with them that it is ok to fully experience all feelings ( to be like a mandala filled with all sorts of colors) and yet...to know we do not have to identify with those feelings that try to bring us down. We can just simply learn to witness all the colors blending themselves into the masterpiece of who we are.
And so these feeling mandalas were born and the children insisted for me to take time and allow them to share their mandalas along with a specific message they had:
After our children's yoga, mindfulness & creativity circle was over, I walked to my car feeling like a floating balloon of wonder. I opened my phone and the message that first showed up was exactly this poem below written by my wonderful friend Guthema Roba:
"You might want to accomplish
so much in your short life
on earth –
If you could only discover
your true nature –
if you could return
to the source of bliss,
where light begins,
deep in your mandala
of being –
that is enough."
~ Guthema Roba
Let us welcome the very best of a
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