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How to Tame a Busy Mind.

Writer's picture: Melissa EvansMelissa Evans

7 Steps to Settle a Busy Mind

One of the most satisfying and successful activities created through my Social Skills Education program is to show children how to focus. I’ve been teaching children breathing exercises to settle their busy minds for many years .

A very common thread with parents who are using my LOL sensory studio, is that their children are cognitively stimulated at bedtime and find it hard to close down all those thoughts that keep prompting their brain to go into action, when what they really need is to let their brain and body recover from a hectic day with a good nights sleep.

I have used simple resources to help children develop strategies to regulate their body and mind before going to sleep ...and it works. This is one of the techniques I’ve used personally since my early twenties.

Teach your child the technique while they are calm and ready to learn - practice before dinner, so they know what they can expect from this activity. ...it may take a couple weeks to get use to using the technique. And, it will take time for your child to build up stamina… Avoid playing music or talking too much during this time as this quite often stimulates new ideas! So make it a quiet and peaceful experience.

Step 1. You need a stimulus, something visual your child can look at, and even touch. I usually use a target, plain and simple.

Step 2. Attach it to a wall , and have your child sit on a comfy cushion ,looking at the target. [click word for visual to download and print]

Step 3. Direct them to place their finger on the outside line and trace around it slowly.. It’s not a race, get them to repeat the tracing until they reach the middle circle, repeat this step if necessary. If they are unsure of what the expectation is, you can model it for them.

Step 4. Direct your child to follow the lines with their eyes. Slowly following each line around the concentric circles. Repeat.

Step 5. Get them to close their eyes and then trace around the target with their minds eye. I say, “can you still see the lines even though your eyes are closed, their visual memory of the stimulus will kick in pretty quickly.

Step 6. While they are busy concentrating on this step, you can say, “Now try breathing in through your mouth and out through your nose, using a calm, slow and low tone, I would like you to keep doing this until I click my fingers”

Step 7. Bedtime… reintroduce the target, you can hold it, or they can. Go through the above steps, getting them to control their breathing as they are touching the target/then imagine drawing around the circles with their closed eyes. During this time you will ask them to close down each idea, or tab, and concentrate on the breath, with a gently voice repeat “ breath in through you mouth and out through your nose”

Like many new skills, it will take a little time and practice for your child to master this technique, I usually find a good turn around to change a habit or behaviour is approximately 3 weeks.

Have fun!

Melissa



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