In the technological age that we now live in, both adults and children are spending increasing amounts of time online. Whether that be through social media sites or gaming, too much time online can be damaging to health.

Research shows that children in particular are vulnerable to the addictive qualities of games and social media sites, this means that less time is spent engaging in meaningful family activities or playing outdoors with friends. This can hinder the development of a child’s social skills, affect their confidence levels and lead to restlessness.

As parents and responsible adults, to help combat this it’s important to regulate usage and make sure that we are supporting the mental and physical health of our children. To help them thrive we need to ensure that they have well balanced lives, involving quality time with family and enjoying a range of different beneficial activities.

How yoga and meditation can benefit your family…

Yoga and meditation for many is an essential part of a healthy and well-balanced life. It can help bring families together and can mitigate the negative effects of spending too much time online. Through these practices, children will become more self-reliant and in tune with themselves, thereby decreasing the need for constant validation which can be perpetuated by an overuse of social media.

Once children understand and experience the value of yoga and meditation and it has become an established routine at home, they should feel less of a desire to spend so much time tucked away on their phones or computers.

Where to start?

Yoga can be quite a meditative practice, and the two can easily be combined. A good suggestion is to start your session with a short meditation.

How to start meditating?

Begin by sitting cross legged on the floor in your most spacious room, take three loud and deep breaths, before sinking back into a gentle 5 minute meditation. During this time, you should focus on your breathing, feeling the rise and fall of your chest, this will help still the mind and help everyone feel calm and centered. With regular practice, you will be able to meditate for longer and your mind will gradually become clearer and less busy with thoughts.

Yoga for the whole family…

Now that your mind and body is more calm and relaxed, gently start to stretch and open your eyes. A good pose to go straight into when cross legged is the forward bend pose, this involves stretching out your hands and arms and gently leaning your body forward as you lower your hands to the ground to support yourself, hold this pose for 30 seconds while you stretch out your upper body.

From here you could go into the popular downward dog pose which is a great workout for your whole body. Using your hands and arms to support yourself, untuck your legs, place your feet flat on the ground, torso in the air and bend your body forward with your arms stretched out and your hands on the ground in front of you. This pose takes a long time to master, which is why it is good to give it a go and get a feel for it when you are starting out. From here, you can drop to your elbows and gently lower your body to the ground, push yourself up using your hands and upper body strength, finishing up in a kneeling position. This introductory yoga and meditation practice will take just 10 minutes and is a great way for all the family to get started.

 

Jane Sandwood