Gaining a basic understanding that they have a choice of either being absorbed in their thoughts and worries or of being in the present moment.
You can practice this with your child whenever there is a need for it, or it can become part of a bedtime routine.
When you practice this for the first time, it is best to give instructions about how to visualise this place by the river, helping your child paint a picture in their mind.
With older children, or once you have practiced this with your child a few times you can make the visualisation less prescriptive and more suggestive, so that your child can 'paint their own picture' in their mind.
Below is a an example of how to guide the practice, but it is open to your and your child's imagination to make it your own.
You can also watch the video here.
- Sit or lie comfortably with enough space around you, so you won’t be disturbed.
- Relax and close your eyes
- Feel your tummy rising and falling with your breath
- Imagine that you are sitting in lush green grass next to a beautiful river.
- The sun is shining on your body, making you feel warm and relaxed.
- The water in the river is a shimmering blue and turquoise
- Imagine your surroundings, there maybe a tree close by and some flowers near the river.
- You can hear the sound of the water floating down the river and the sound of the birds
- Watch the water floating down the river. Your river could be floating gently or it could have whirls and waves.
- Continue to imagine the river and your surroundings
- If any thoughts other than your river and surroundings come into your mind – place that thought onto your river
- Watch your thoughts floating down the river
- Come back to sitting by the river and the beautiful surroundings
- Every time you have a thought coming into your mind, place the thought on the river and watch it float away
- Slowly come back into this room and your surroundings
- Move your fingers and toes
- When you are ready, slowly and quietly open your eyes.
Please leave me some feedback here on on my Facebook page, about how it worked for you and your child.