“Meditation is being able to feel what it feels like to be ourselves.” –Sara Curry If I had to name a single goal I have for the kids in Friendly Yoga classes, it’s that they learn how to settle into … Continue reading
It’s a Friendly Yoga tradition to end each session with a chocolate meditation. The kids love it because, well, chocolate! What’s not to like? And I love doing it with them because, well, chocolate! And because it’s a very concrete, motivating … Continue reading
I’ve been listening to the audiobook of Michael Pollan’s Cooked in the car, and he’s been making me hungry. First for BBQ, then for soups and stews and braises, and now for bread. It’s a great listen (and a wonderful reminder that cooking can be a form of meditation).
This morning, Pollan described his newfound tradition of Sunday afternoons in the kitchen, prepping homemade meals for the week. He mentioned that his son, who is in high school, often brings his laptop into the kitchen and that they share a few hours of easy togetherness, sometimes in conversation, but often in side-by-side silence.
He referred to the “sweetness” of spending this time with a child who he knows will soon be leaving for college.
Sweetness. Yes. Not, this time, the sweetness of food, but the sweetness of being with another person.
I know what he means about those moments with children, and I bet you do too. It’s a special kind of grace-filled presence, a warm honey-suffused togetherness. Quiet, bright joy with a thin ripple of poignancy running through it.
Sweetness can’t be forced, just given space to emerge and then noticed and appreciated when it bubbles up.
Sweetness can’t be kept, but memories of it are the ones I would pay large sums to return to, even if only for a few seconds.
The moment when a baby trusts its way into sleep in your arms while fading sunlight paints the shadows of tree branches onto the bedroom wall. The times when you read a book to a preschooler and her weight feels perfect in your lap, and you would gladly read the same book four times in a row. The instant that you and your third grader both see the cardinal sitting right outside the window, and you smile but say nothing. The five seconds when a 12-year-old son reaches for your hand and gives it a quick squeeze while trees drop yellow leaves overhead. The moment when a group of 4th graders sits up from a long savasana and every face in the yoga room is smooth and open and calm, and one student rests her head on a friend’s shoulder and we all just sit without talking for an extra minute.
In moments of sweetness, life makes beautiful, benevolent sense.
It has something to do with feeling safe, with appreciating right now, with relaxing into the world and toward another person at the same time.
Sweetness is here, but if we’re moving too fast, too glued to our screens, too worried about what we’re doing and how we’re doing, and what our kids are or are not doing, we might miss it.
Here’s an idea for this harvesting time of the year: gather the sweetness, the little raspberries and peaches and plums and drops of honey that you find with the children in your life, whether at home or in a classroom.
Buy a small notebook.
In the 112 days we have left this year, days that you will have no trouble filling with school and homework and activities, with Halloween and Thanksgiving, and the frenzy of December, with work and meals and all the goodies the world serves up on our glowing screens, take a few minutes to slow down and see if you can fill even a quarter of that book with 1-2 sentence reminders of sweet moments.
If you look, you’ll find them. Yum.
Last summer I went to a yoga workshop with Jay Fields of Grace and Grit Yoga. For one exercise, Jay had us begin in mountain pose, standing with our eyes closed.
Once we had done the usual (easy to parody, but truly important and powerful) “feeling our way into our feet, sensing ourselves grounded on our mats,” we were given a suggestion I had never heard before.
“Think about the people you love the most. Where are they in relation to your body right now? Can you feel the connection between you and those people, the shape that’s made by your bodies in space?”
I thought about my husband, at home 30 miles away from my left cheek. My kids, who were with my mother-in-law, 20 miles southeast of my right shoulder.
I thought about them and remembered my husband’s smile, my son’s laugh, my other son’s eyes wide in amazement, as they often are, and I felt myself in the midst of a constellation, triangular, with two dancing twinkles at the point where my boys were likely in their usual constant motion. And I instantly felt anchored. Held. Vividly aware of my un-aloneness. Safer in a room full of strangers with a teacher I’d never met before because of the loving relationships I carry with me.
I added a few friends to the starmap, some nearby in New England, one down in Texas, like the far edge of the big dipper’s handle. And the constellation grew more complex and bright.
I brought this meditation home with me, into my own practice and into classes with kids. What I especially like about it is that it wakes up the knowledge that we always carry with us, but that we can forget: we exist in a web of relationships, and the love that we send and receive is palpable and powerful.
Here is a script you can use to lead children through a version of this meditation.
The script starts with feeling a connection with just one other person. If you do this with a group of children, I can almost guarantee that someone will ask if they can think of 2 (or more) special people, and someone will ask if they can choose an animal. Why not? Adjust and season as needed. Maybe start with one connection the first time you try it, and then build up until the kids feel themselves sitting right in the middle of their own love constellation.
Enjoy, and please feel free to share!
We’ve all heard it.
What our kids need more than anything is our presence. For us to really be there with them.
And so many of us try so hard to be present. We listen and respond, nodding, really hearing. We ask questions, and we listen some more to the answers. We put down the magazine, the iPhone, the potato peeler. We draw and read. We get on the ground and we play with trains and little plastic animals. We eat tons and tons of fake food.
At its best, presence is not a requirement, but a joy that builds on itself.
Sweet-smelling child in lap with a beloved book, commenting on pictures, sibling nestled up, perfectly content to lean head on your arm and wait for her turn to flip the next page. A walk on one of those first days of fall, when we’re re-mesmerized by the colors of the fallen maples leaves, by puffy clouds in a blue sky, and happy to take 15 minutes going one block. One of those in-the-car conversations with a teen when you drive an extra few miles out of your way, just so that the beautiful talking doesn’t stop.
But let’s face it, sometimes we want to run away. To tune out.
Sometimes the idea of another repetitive, semi-nonsensical conversation about trains or princesses or ponies or construction trucks or, when our children get older, sixth grade social dynamics or video game intricacies, can numb the skull and all the material within. Sometimes we gaze with longing at the book we’ve been reading for the past three weeks or the undone work on our laptop or even our cool, empty pillow while pretending to nom nom yet another slice of pretend birthday cake. We. Can. Be. So. Bored. So tired. Or on our last nerve.
Because sometimes we’re angry at our child (gasp). Or worried about him. Or worried about ourselves or our parents or our marriages. Sometimes we’re distracted or just in a sour mood. Sometimes being really present in a room with another person is the hardest thing imaginable.
However, the reason that presence is so powerful, the reason that the experts advise that we offer more of it to our children is that we feel safe and connected when another person is truly (physically, attentionally, emotionally) with us. We feel seen and understood and felt, and when those conditions are in place, our mind is at its emotional best. More ready to learn and create. Less reactive and volatile and more receptive. Presence is an optimistic investment in a child, for the next 10 minutes and the next 10, 20, 60, 90 years.
No one is demanding that you be present 100% of the time, turned up to 11. Children need to learn to play and rest and just be on their own and parents are at their best when they nourish themselves as adults.
Simply being near your child and holding them in your appreciative attention can start a powerful feedback loop.
I’ve found the following on-the-spot meditation to be a helpful tool for unobtrusively but powerfully reconnecting with a child, as both a parent and a teacher.
It’s so simple.
Take 2 or 3 deep breaths and feel whichever part of your body is in contact with the floor or your chair.
Then just choose one of your child’s hands and watch, in as much detail as possible, exactly what that hand does.
Watch the whole entire hand. What is it touching or holding? What shape is it making? Is it tense or relaxed, are its movements big or little?
You can stop there and just watch, or you can generate some inner appreciation for that little (or big) starfish of a hand. Amazement at its dexterity. At its very existence, this hand that a decade ago didn’t exist, and can now wave in the air or make a fist or clap or drop cheerios onto the floor or assemble legos or swipe and tap at a screen.
Watch the thumb. Move on to the other fingers, and watch them one by one. And then watch the hand as a whole.
Oh yeah, and breathe. Slowly and deeply. Breathing is 50% of the magic in this one.
There are certain child wrangling “moves” that I categorize as Jedi mind tricks, and this is one of them. Maybe someday scientists will be able to explain exactly why this happens, but I notice that if I can focus on a child’s hand movements like this for even two or three minutes, the reset button is magically pressed. You and your child move a few pips away from from fractious, from worked up. If you’ve been breathing deeply, slowly, you might notice that your child’s breathing has also slowed down. And the positive feedback loop has begun.
Extra credit: Echo your child’s hand movements with movements of your own.
Update: As I was editing this post, one of my 13-year-old sons came into the room and asked for a hug. Which I gladly gave. He then sat very close next to me, and started reading the post aloud, in a smarmy voiceover tone. Every time he read the word “presence,” he exclaimed, “PRESENTS!? I LOVE presents!”
Cute, yes. But annoying! Distracting.
My son didn’t come into the room to bother me. He came in looking for connection. Which, as a 13-year-old, he still needs very much.
But he *was* bothering me. Very much. I really wanted to tell him to go away. I really wanted to finish this post so I could get a bunch of other stuff done. More deeply, however, I really want to honor and savor the rarer and rarer moments when he wants to be close.
So I listened to my own typed words as he read them aloud, took a deep breath and started to look at his hand. His giant hand, with the picked at fingernails. His giant, expressive, always moving, hand. Green marker on one of the knuckles. And it took a few breaths, but I started to relax out of my frustration with him. When I reached out for his hand, he squeezed mine, and said, “Nice Jedi moves, Mom.”
It is with greeeeaaaat pleasure (in my best Kermit the Frog voice) that I introduce a new feature to The Friendly Yoga Blog, the Monday Meditation Reviews 4 Kids.
And it is also with greeeeaaaaat pleasure that I introduce my co-reviewer, Caleb. Caleb is one of my Friendly Yoga students, and, in addition to being an expert MineCraft player, he is a smart and creative guy who appreciates yoga/meditation and technology.
So it was only logical that Caleb and I would come up with this fun project.
We’ll be reviewing meditation/visualization exercises that we try during class, and then recording our opinions and findings to share with you. We’d love to hear your opinion too!