Step 1: Sit next to your child in a comfortable but alert posture, then: Your child rests their hand on your belly. As you take 5 deep belly breaths in through your nostrils, you count together slowly from 3-6 on the inhale, then exhale completely out through the mouth (lips pursed).
Step 2: Reverse roles. Now your child will do the deep, mindful, belly breathing and you’re resting your hand on their belly. Again, count 5 breaths out loud together, inhaling to a count of 3-6 & exhaling completely.
Step 3: For this round, your child rests a hand on your belly, you rest a hand on their belly, and you breathe together. Try to synchronize the breathing so that your bellies are rising and falling at the same time. Count in unison.
Step 4: Now you can do 5 mindful breaths on your own.
Step 5: Hug! And you’re done
Decide what number to count to, or count on the inhalation and exhalation, or any other variation that seems appropriate. Enjoy!
A Mindful Approach...A better feeling is just a thought away!
Betsie Saltzberg, MEd PsyD
Psychologist & Mindfulness Practitioner