Tag: #meditation for kids

The Impermanence of Life:

Mindfulness and the change of seasons

I received an email newsletter from Ten Percent Happier, a meditation app that offers many types of meditation and teachings. The article shared was entitled, “The Joy and Dread of Autumn” by Jay Michaelson and the topic connected to my heart. It speaks to the impermanence of life and how nature dies with the change of seasons. Michaelson writes, “At this time each autumn, as leaves begin to fall in earnest … I actually feel a desire to somehow paste them back onto the trees.” Reading this I thought to myself, “yeah, that’s how I feel.” 

Surely, fall is a beautiful season and recently my family was in New Hampshire where the sugar maple leaves change to deep colors of red and maroon. Along with the more common yellow and orange, fall’s palette is really spectacular. Even on the ground, the leaves create a gorgeous contrast between the still-green grass and beige sidewalks. It’s as if the forests are on fire with color and the sparks are on the ground. 

“Even if the autumn leaves are riotously beautiful, the bare branches of February are bleak and dour,” writes the author, who says he suffers from seasonal affective disorder. The mind knows that death is near so with the colored leaves soon turning brown, the trees will be bare for the next 6 or 7 months. I realize that I’m a green-season person even though I have an autumn birthday and am grateful to live in a region where there is sunshine all year. So in this conundrum, mindfulness helps me practice with emotions, thoughts and sensations conjured up by the change of seasons. I notice the grasping and aversion felt in my body as churning in the stomach and heaviness of heart. I understand that these feelings are uncomfortable, even depressing. I allow myself to explore the sadness when fall is giving way to winter and remind myself in a moment of wisdom that this is a predictable journey of life and death which is temporary and will in a few months transition again to the seasons of rebirth. I try to make friends with my emotions using self-compassion, reminding myself that the flowers and green leaves WILL return. Apple crisp and pumpkin pie are delicious. Wood burning in the fireplace is cozy and all is well in this moment. It’s the cycle of life.

The following family meditation is done outdoors on a hike or where ever we can find an area to be among trees. We keep eyes open and can choose to either sit or lie down for this practice.

Autumn Family Meditation

Begin by feeling the areas of the body in contact with the ground. Sitting, the feet and legs are touching the earth while lying down, the whole back body will be heavy and grounded.

The leader directs everyone to take several deep breaths in through the nose and out the mouth to settle the nervous system and center the body in the meditation space.

The leader then asks everyone how they feel about the change of seasons. Some like it just fine while others may be feeling a little grasping for summer or aversion of fall. It’s a personal thing either way and no need to answer out loud. This is a moment of introspective contemplation. 

Next we do a body scan, moving our attention progressively from one end of the body to the other while noticing any areas that are tense or tight. Those are where the emotions of the change of seasons are physically being felt. 

Looking around, what do we see in the trees and plants around us. What colors are the leaves, branches, plants, vines, etc? Are there signs of life or is everything pretty much asleep?

Using the sense of touch or body sensations, what’s the temperature of the air? Cool, warm, etc. Is there a scent to the change of seasons? Dirt, decaying leaves, evergreens…

What nature sounds are we aware of? Birds, squirrels, a breeze in the trees blowing leaves to the ground? There may be fewer animal sounds when the season is changing to winter.

Once the atmosphere of the practice has been established, we continue to notice the in and out breath and remain in silence, allowing the body and mind to interact with the breath and the environment around us, noticing what our awareness wishes to tune into.

When enough time has passed, we take a few deep breaths together and look around us, mindfully seeing details of nature’s beauty that is a constant in the cycle of life. 

Anne-Marie Emanuelli is the founder and Creative Director at Mindful Frontiers LLC, an education-based mindfulness meditation center offering workshops, classes and coaching for children, families, individuals and classrooms. For more information please visit the website at MindfulFrontiers.net.

https://www.taosnews.com/opinion/columns/the-impermanent-cycle-of-life/article_50a53031-a9c6-5a2d-9d9a-8656aa735797.html

Meditation quiets the mind and settles the nervous system

Children benefit from mindful meditation

By Anne-Marie Emanuelli

Published in The Taos News, Aug 6, 2020

Mindful Frontiers welcomes a peaceful future by teaching families how to meditate, encouraging them to bring this practice into their daily routine.

I have been exploring meditation for two decades and incorporated mindfulness practice into my classrooms at Taos Academy about five years ago. This decision came after three student suicides took the school by surprise and propelled me into a personal exploration for healing grief and anxiety.

Rediscovering meditation was my path to wholeness and I found that students also benefited from present-moment awareness.

Everyone encounters stress and we are living through a challenging time right now. Some stress is necessary, but when it causes anxiety or fear, it may not be healthy. Mindfulness meditation calms the mind and settles the body.

Jon Kabat Zinn, the “father” of mindfulness-based stress reduction (MBSR), defines mindfulness as “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” Mindfulness meditation is what Kabat Zinn introduced to medical centers over 40 years ago.

The human mind is very active and when we are still, thoughts inevitably stream into our awareness. We follow our thoughts into imagining, inventing and creating beautiful objects, ideas and stories. That incredible thinking can also be stressful because some of these thoughts are filled with worry, anxiety and ruminating; stories of what has already happened or has yet to occur.

Paying attention to the present moment in a particular way is a helpful tool to relax; it benefits the brain, body, relationships and is something anyone can do – anytime, anywhere.

There are many types of meditation. Being aware of the present moment by focusing on an attention anchor – sounds, sensations or, most commonly, the breath – is the fundamental principle of meditation.

People around the world have been meditating for generations and it is called a practice because it takes time and repetition to master. Being aware of the present moment and doing it over and over trains the mind and body to relax into stillness.

Meditation quiets the mind and settles the nervous system. The Autonomic Nervous System (ANS) is a bodily system that determines how we respond to emotional experiences. It is made up of the sympathetic (SNS) and parasympathetic (PNS) nervous systems.

Although, as the name suggests, the ANS is automatic, we can stimulate the PNS response through meditation. By quieting the mind’s reactivity and calming down our attachment to emotional thoughts, we settle the “fight or flight” reactions of the SNS, thereby stimulating the PNS, which helps our body and mind come back to homeostasis.

There are many meditation practices that can help settle the nervous system, including sense awareness, body scanning and breath practice. The breath has four parts: in-breath, pause-in, out-breath, pause-out. Each part is a space of present-moment stillness, especially the pauses.

“Even just carrying the attention around one cycle of breath without losing focus may begin to give rise to that sense of stillness and help students to appreciate the pleasure inherent in meditation,” says Taos Zen teacher Sean Murphy (“How to Be a Breath Nerd”).

Here’s a breathing practice to try. Find a quiet place to sit such as under a tree, next to a stream or in your favorite space at home. Settle into a comfortable posture such as seated with your back straight and relaxed. You may close your eyes or gaze gently forward with slightly closed eyelids.

Begin by feeling the weight of your body and the sensation of contact with the ground. Notice your hands, legs, shoulders, neck and head. Take your time with this settling. Grounding awareness helps the mind and nervous system feel safe.

After taking a few deep breaths begin to focus on the natural flow of the breath, and mindfully, try to identify the four parts of your breath. If your mind gets distracted, it’s normal. When this happens, just bring your attention back to the breath and continue noticing the four parts, especially the pauses.

Try this for five minutes at first and each day add a minute until you reach 10 minutes. This will be your daily mindful meditation practice: 10 minutes of noticing your breath. When you feel comfortable with this practice, you can try others.

Welcome to your mindful frontier!