Sleep at the End of the School Year?

Dear Community,

Are the kids in your life having trouble sleeping lately? Mine sure are. With the school year winding down, one might think they're beginning to relax and look forward to summer. Yes, they are looking forward to summer, but no, they are not relaxing. In fact, more and more young ones and teens are coming into my office complaining they are having great difficulty sleeping - a time when relaxation is critical. They can't get their mind to stop, they can't unwind their bodies, they keep worrying about today and tomorrow. 

With all the stress and anxiety kids are facing - at school, with friends, and even with their families - they are unconsciously programming their own minds to do exactly what they don't want: not sleep.  But it can be turned around. Relaxation, guided imagery and meditaton - all close cousins - are powerful ways kids can learn to sleep by reprograming their minds with their imaginations. 

From my Article archive and in honor of the focus this week on sleep from a wonderful website www.Intent.com

Using Imagery to Create 
A Soothing Blanket of Sleep 

It's the end of the day. You're tired. You've worked hard. The children have finally gone to bed. You're looking forward to some peace and quiet by yourself. All of a sudden you hear the cries of your normally loving youngster: "I can't sleep!" Or, your teen charges into the room and insists that they can't fall asleep because they're worrying about an exam the next day - a recent argument with their best friend - or a problem with their teacher. Wouldn't you like them to learn a technique to help let go of worries and tensions of the day and fall asleep peacefully and easily? 

Guided imagery has been an especially effective tool in alleviating many kinds of sleep disturbances. When children and adolescents have difficulty sleeping at night, imagery can offer a soothing and comforting way to drift off into dreams. Children discover their own solutions by using tools such as meeting a wise 'animal' friend for advice or receiving a special gift to help fall asleep. 

Go to http://www.imageryforkids.com/art_soothingblanket.asp 

for the rest of the article and more ways guided imagery can help your child and the children you work with. And be sure to visit www.Intent.com for many more viewpoints on sleep.

Many blessings,

Dr. Charlotte

Children's Meditation: Many Ways to Connect Within

Mallika's Chopra's post on www.Intent.com about the TM movement and children's meditation touched my heart and reminded me how I've been quietly helping children meditate for the past 25 years, not  calling it "meditation." At least not till recently. Because when I started in the inner city schools in Los Angeles, it was not possible to mention the word meditate. Knowing the positive power of the breath, and following my own Eastern practice, instead I taught the "balloon breath," which of course is a basic form of  meditation. "It's the way in" one young child informed me. The way in to the vast inner world that awaits each of us when we slow down and connect to our core wisdom. 

Here's a sample script from my forthcoming book, The Power of Your Child's Imagination: How to Transform Stress and Anxiety into Joy and Success (Perigee/Penguin NY, August 4, 2009). I find that  a child as young as four can learn this. I often start with three balloon breaths eyes opened, followed by three balloon breaths eyes closed. Slowly work your way up to a minute, then add another minute every two weeks till you reach five minutes. And if you find you're wanting more, lots of variations will be found in the book - or perhaps in another post. 

Many blessings,

Dr. Charlotte

www.ImageryForKids.com

“Imagine blowing up a balloon. Then picture letting the air out slowly, until the balloon goes flat. Can you see it? In a minute, we’re going to pretend your stomach is a balloon. You’re going to take a deep breath in, all the way down to your lower belly, hold it for a few seconds, then let it go gently.

“Get ready by putting your hands on your belly, about two inches below your bellybutton. Good.

“Now, take a few minutes to think about your breathing. Take a slow deep breath. Feel it going in and out… in and out. That’s right. Breathe slowly so your belly and your hands rise and fall. Good.

“Let’s breathe in even slower – to the count of one…two…three.

“Now breathe out just as slowly…one…two…three.

“Take a few minutes to practice…

 “When you’re ready, pay attention to your hands and your feet. Where are they? What are they touching?

“Now open your eyes slowly.”