Tip #6: Lightning rod

Suitable for children from 12 years old

The goal of this exercise is to learn to pay attention to what is happening inside us in the same way that we might pay attention to what is happening around us. Allowing whatever we are experiencing and however our mind is behaving - giving it space to be as it is (as opposed to suppressing it) - is key and helps to calm our minds.

How are you feeling right now? What's going through your mind?

If the mind is restless like a monkey, let it be restless and approach it with respect, patience and curiosity. If it is slow like a sloth, let it be patiently curious. If it is wild and ferocious like an elephant, recognize that and give it space to calm down.

One of the best ways to calm down and slow down is to bring your attention to your lower body, starting at the very bottom: your feet, which are touching the ground. Encourage children to practice this exercise whenever and wherever they feel stressed, even while walking.

Before starting this activity, ask the children what it feels like to be stressed. Usually, when we are stressed, we feel our energy rising in our bodies and we are “on edge.” We think (and maybe even speak) quickly, and our breathing becomes shallow and labored.

Step-by-step instructions for practical activity

Step 1:

Bring your attention to your feet. You can close your eyes or keep them open. Whether you are standing or sitting, begin by bringing your attention to your feet. Tune in to the feeling of your feet touching the floor... notice what it feels like... which parts of your feet are in contact with the floor and which are not... explore these sensations with patience, kindness, and curiosity.

Step 2:

Explore your feet. Notice how it feels to have socks and shoes on (if you have them!). Now feel the weight and sensation in your feet... insteps, shins, calves... front and back of thighs... really allow yourself to explore how your feet feel from the inside...

Step 3:

Ground your awareness in the lower half of your body. Now expand your awareness to include all the sensations in the lower half of your body... it's almost as if you're listening to the lower half of your body... taking in all its sensations and signals as they change moment by moment... Suddenly notice your feet on the floor, your butt on the chair... ground your awareness in the lower half of your body.

Step 5:

Notice your breath. Let yourself be refreshed and nourished by your inhale, and allow yourself to truly relax as you exhale.

Step 6:

Finally, notice how doing this exercise has affected your state of mind... Do you notice that it has a calming effect? And then, when you are ready, gently open your eyes.

This exercise develops:

• reducing stress levels

• curiosity and kindness towards oneself

• recognizing and observing feelings and sensations in the body