The lazy, hazy days of summer are officially upon us. This summer presents a few unique challenges for entertaining our children as many public places, camps, and activities remain closed due to the pandemic. After an entire spring of homeschooling and continued social distancing, it’s safe to say that we all need a little relaxation in our lives. Going outside and hearing the music of nature is a great way to find some peace of mind during these chaotic times.
Notice the sounds
The first step to finding music in nature is to simply hear the sounds. Go outside and listen. This is an ideal opportunity to be mindful. Take a minute to drown out the noise of your inner thoughts, and focus entirely on the sounds of the moment.
Do you hear wind in the trees? How about birds chirping? Maybe you hear some human-made sounds, like the hum of an air conditioner or cars. If you listen closely enough, the sounds of nature will prevail.
Notice the rhythms
A biophony is the collection of sounds that animals make in an environment. Biophonies are the result of not just one animal voice, but all animal voices in a single ecosystem. For example, the calls of birds and croaks of frogs. In the healthiest of ecosystems, all sounds and calls of animals can be heard amongst each other.
A biophony is a natural and authentic orchestra. In our modern world, it is tough to find a healthy ecosystem, and therefore biophony. As such, it is ultra-rewarding to notice those rhythms that stand out over our human-made sounds.
To make a successful biophony, animals make their calls, and sing their songs in different rhythms, so that all might be heard. In an ideal ecosystem, not one voice goes unheard. If the concept of a biophony interests you, check out this audio book by Bernie Krause called:The Great Animal Orchestra: Finding the Origins of Music in the World’s Wild Places.
Look around and play!
If you are a parent or caring for children this summer, turning nature into an instrument can be a great activity.
When you look around, do you see any objects of nature that could be used as instruments? Perhaps start with finding some sticks. Tap them on different places. Do they sound different when you tap them on rocks versus the bark of a tree?
If you are near water or have a bucket you can fill, try grabbing a handful of pebbles and drop them in one-by-one. Plunk, plunk, plunk into the water.
If you live near a sidewalk, take some different materials and see what they sound like when you scratch them on that concrete. How do rocks sound different from sticks?
Need some more inspiration? Check out the music video below made entirely from sounds in nature! We hope you find some music and relaxation in the nature near your home!
Last month we touched on the topic of mindfulness and more specifically how to help your child use mindfulness breathing activities to calm their bodies and minds. This month we are highlighting some wonderful sensory activities that can allow you and your child to focus on the present moment, recognizing and appreciating the elements that are being explored, and how the experience makes you feel.
A helpful practice is ‘mental noting”. Mental noting is labeling by naming the thoughts and feelings that come up as you engage in quiet time, a sensory-based activity, or during an intentional activity in which you choose to be more aware, more mindful, during that time period.
As you read through 4 suggested activities select one or two that you would like to try with your child. Although mindfulness activities can be done with more than one child per adult, when first learning it is helpful to initially limit the experience to one child as it reduces the distractions. For many, distractions are the number one challenge reported when attempting to increase the practice of mindfulness.
Sensory Activity List
1. Music Listening – Find a piece of instrumental music that you typically find enjoyable to listen to when wanting to relax. Many choose a piece that is slower and more reflective, however never rule out music that has a strong grounding pulse or even a happy encouraging beat. Play the music for your child and see if they have a similar appreciation of the selection. Below is an example of a piece that you can try if you are having difficulty thinking of one on your own. The next step is to place your body in a comfortable position and, if necessary to eliminate distractions, you can close your eyes as well. As the music begins, take some slow breaths in through your nose and out through your mouth. As you hear the sounds, on occasion model for your child verbal statements such as, “This is pretty music”, “I hear a guitar”, “It makes me think of a waterfall”, “I feel relaxed”. Listen to the comments your child has about the experience and acknowledge their thoughts and feelings.
2. Sensory Snacking – Create a visually appealing and tasty display of snack foods to experience with your child. Be thoughtful of foods that your child enjoys but may not generally think about the characteristics of that food. Consider smell, color, texture, chewy versus crunchy, salty as opposed to sweet. How does it feel in your mouth when you bite into it or suck on it? Perhaps ask your child how many kinds of snacks they would like to use and if they have any special food they would like to include. See below one example of how to prepare this mindfulness activity.
3. Nature Walks – Regardless of the season there is always a beautiful sensory experience waiting right outside your door. Move at your child’s speed, which, of course, can vary from sprinting like a cheetah to slugging along at a tortoise pace. Bring your sense of curiosity and adventure and allow your child to lead the way. Create unique names for the colors you see similar to a Crayola crayon box, pick up gems you find and compare the textures, smell the flowers and grass, and listen to the sound of nature’s many voices. Open your mouth and catch a raindrop or snowflake on your tongue or take a deep breath in and out while sitting or lying on the warm ground. Enjoy noting the many sensory moments and feelings they create along the way.
4.Drumming – It is quite simple to make your own drum if you do not have one available. Wooden spoons on Tupperware containers or using your hands on a solid surface can work quite well. Tom Tom or Conga drums can be inexpensively purchased. Use this link to explore some options. https://www.amazon.com/Remo-KD-5080-01-Kids-Percussion-Floor/dp/B0002F7KUG
A simple way to practice mindfulness with drums is to have the adult or child start a steady beat. The other person can join in with the same beat or a different one. As you play the rhythms and listen to the other person’s tempo and pulse, move your body in a way that reflects how it makes you feel, show animation if you feel happy, or close your eyes if it causes you to feel relaxed. Key in on the non-verbal communication from your child. You can mention what you see and then ask them if you are right. Example: “You are loving that beat. I can tell by your smile. Am I right?” Trade-off being the leader or the follower. Notice the textures of the drums and how it makes your body feel when playing different ways with your full hands, fingers, palms, spoons, or sticks.
For information about our counseling services with mindfulness training for adults and children use our Contact Us link.
Mindfulness has become more familiar in the western world over the last 40 years. It was mainly adopted by counselors working with individuals struggling with anxiety, compulsive disorders, and past trauma, training them to use this practice in and out of counseling. Later, yoga classes and adults looking for ways to relax began incorporating mindfulness.
Mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations without judgment. As its popularity spreads, we are now witnessing mindfulness classes in the community for adults, and schools are adding it into their curriculum for our children. This is largely due to the noted increase of stress in the lives of Americans and the impact on individuals of every age. Did you realize that April is Stress Awareness Month? Necessary, but also concerning!
There are some wonderful ways to help our children learn mindfulness practices while they are young, in hopes that they will carry these learned skills into their adulthood. There are many types of mindfulness activities, however this week we are focusing on breathing activities. We inhale and exhale all day long and yet rarely pay attention to the quality or pace. As we become more aware and train ourselves and our children to focus on our breathing, we will be better equipped to use these techniques when becoming stressed.
1. Squeeze Breathing – Have the child squeeze a trusted adult in a hug, give a self-hug, or squeeze a soft object. While doing so, breathe in through the nose and out slowly through the mouth three times. Getting the proper pace of breathing is important so initially, an adult should model slow breathing for the child.
2. Count Breathing– This style of slow breathing is helpful as the child can say a number prior to inhaling and exhaling, counting up to 5 or for as long as the breathing is helpful. Saying each number out loud helps the child stay focused.
3. Music Breathing – Exposing children to all styles of music is a wonderful gift. I find that piano music is especially calming. Listen to this example of Disney music properly paced for slow breathing. This audio is over three hours long, feel free to fast forward to add some variety to your mindfulness.
4. Visual Breathing – For children who respond positively to visual cues there are some great free videos online. I especially recommend those with a friendly character to help the child know when to inhale and when to exhale. You may want to try this video with an animated fish.
5. Alternate Nostril Breathing – Children respond positively to this type of breathing as they like the idea of plugging their nose. We have children use their pointer finger to hold one nostril closed and slowly breathe in and out one time through the open nostril. Then release that nostril and use the other pointer finger to plug the other nostril and repeat the breathing. They can alternate for as many times as the breathing is helpful in a slow rhythmic pattern.
For information about our counseling services with mindfulness training for adults and children use our Contact Us link.
The sudden quarantine, beginning around the middle of March caused by the Coronavirus, created a panic for some. Many found themselves trying to determine what they should purchase and which errands to run prior to entering an uncertain amount of time remaining at home per state mandates. It has become obvious that self-care has never been more important to protect ourselves against unhealthy patterns and be sure we are regulating our emotions. We suggest close attention to these FIVEareas to insure a balanced lifestyle during this challenging time.
1. Balanced Eating.
Depression and anxiety can cause appetite loss or for some binge eating. If you are having trouble with balanced eating due to the changes in the schedule you were previously following, you may need to set an alarm every three hours to eat a small meal or a healthy snack. Recommended foods that are high fuel are eggs, yogurt, lean meat, raw greens, berries, and nuts. Cane sugar should be eaten in small amounts and replaced with stevia as a healthier sweetener choice. Comfort foods should be monitored and when consuming them portions should be measured to avoid eating large amounts unintentionally. Staying hydrated is also important. We suggest that you measure the ounces of water you are drinking to be sure you are consuming approximately half your body weight in ounces each day.
2. Good Sleep Regimen.
Creating a bedtime routine or using one that has already worked well is very important. Decrease or eliminate screen time 30 minutes prior to going to bed, especially news coverage or other content that may cause anxiety or frustration. For those having a difficult time sleeping since the quarantine began, the following suggestions may be helpful. An hour prior to bedtime take a warm shower or bath, read an enjoyable book, listen to calming instrumental music (music without lyrics allows the mind to rest), pray, meditate, practice mindfulness, and some may consider taking melatonin. Watch how much caffeine you are consuming as you may be more sensitive to it at this time. If sleep issues last for more than a week a doctor should be contacted.
3. Stay Connected but Not Too Connected.
Feeling isolated or disconnected is one of the biggest challenges for many, especially those who do not have access to social media and devices for teleconferencing. However, at times there can be an over exposure to social media which can cause challenges. People may begin comparing their life circumstances with others, creating further discouragement. Most people have access to watching the news for updates related to the virus and reopening the states, yet again an over exposure to this information can cause increased anxiety and despair. The key is creating balance each day by developing a to-do list of the activities you will engage in. Add social media and news into your schedule and hold yourself accountable to avoid overdosing on these communication tools.
4. Give Yourself a Break.
It is common for us to think the expectations we typically have for ourselves and others should remain the same, however, that is not the case. This can cause an increase in anxiety, depression, and anger. The Coronavirus has created the need for us to step back and look at our most basic needs, many things we generally take for granted. For this reason, we want to be sure that we lower our expectations to what is most appropriate and achievable each day under the circumstances we are experiencing. Reassess your goals, perhaps write new goals for this time, and give yourself praise for the little things because they matter.
5. Find Moments to Create.
You may have more time on your hands than you have had in quite some time. Perhaps your house is cleaner than it has been in years, or maybe it is a mess because you are homeschooling four children. Regardless of your situation finding time to be creative is incredibly therapeutic. Some ideas are to search Pinterest for DIY projects in which you have the supplies already in your home, color, draw, or paint, write a poem, or begin journaling, listen to your favorite music and write a new verse to that song, woodworking, create a collage using old magazines, scrapbooking or playdough. Create with your children and create on your own. Being creative allows us to learn, grow, and process the emotions we are experiencing.
For more information on developing a better balance during this time or to submit a specific question use our Contact Us tab and someone will get back to you.
When you are going through a tough time it is normal to feel down for a while. Emotions like sadness and grief help make us human. But if you are feeling sad or miserable most of the time over a long period of time, you might have depression. How will you know if it is sadness or depression?
Here are a few questions to ask yourself. Use the following scale.
NOT AT ALL · SEVERAL DAYS · MORE THAN HALF THE DAYS · NEARLY EVERY DAY
How often have you been bothered by feeling down, depressed, irritable, or hopeless over the last two weeks?
How often have you been bothered that you have little interest or pleasure in doing things over the last two weeks?
How often have you been bothered by trouble falling asleep, staying asleep, or sleeping too much over the last two weeks?
How often have you been bothered that you have poor appetite, weight loss, or overeating over the last two weeks?
How often have you been bothered by feeling bad about yourself – or feeling that you are a failure, or that you have let yourself or your family down over the last two weeks?
Answering these questions honestly can give you a better idea how you are coping during difficult times in your life or major changes such as job loss, illness, and isolation. If your answers are “several days” or more frequent for any of these questions, I would encourage you to head to the site listed below to take a very quick quiz, 8 questions, that will provide a score at the end. This personal assessment will help determine if you should contact someone to talk about what you are experiencing. Mental health is equally as important as caring for our physical health. Unfortunately, many are guilty of placing less importance on this, causing those in need to not reach out for support.
If you or someone you know is or has been bothered by thoughts of hurting themself in some way or sensing that things would be better if they were no longer around, it is very important that a contact is made right away for assistance using this link. https://suicidepreventionlifeline.org/
March 2019, one and a half years ago, parents began to scramble to figure out how best to handle school closings all over the country. For the first time in our lifetime moms, dads, guardians, and grandparents navigated uncharted territory. Their children would not go...
lik.We hope you have been enjoying our Summer 2021 Mindfulness Blog Series. In this last blog on the topic of mindfulness we want to provide practical ways to apply mindfulness safely. Because each person needs and prefers different ways to slow down the mind and...
In Part 2 of our Summer 2021 Mindfulness Blog Series, we focused on the first three of six important considerations when beginning mindfulness and its safety for everyone. Today we will explore the last three of six, to share our view of the best way to practice...
During this difficult time, navigating COVID-19 and the changes it has brought into our life, we are grieving. Many of us have lost the most basic things that we so often take for granted, like our daily routine. Perhaps you now have all of your children home, so you are grieving the loss of having quiet mom time or getting your to-do list done. Others are grieving the loss of a job. Some share that losing the freedom of going out into public without fear of becoming ill has been the most difficult adjustment for them. Many students are grieving the loss of seeing their friends and teachers each day and others the loss of a prom, senior year events, and graduation. Teachers are missing their students. Our senior citizens are grieving the loss of familiar faces coming to visit them. Grandparents are feeling the loss of not being able to hug and play with their grandchildren. The most tragic loss, the lives that have been taken by this silent enemy, the coronavirus. The loss is real and deep and spans as wide as our country and across the oceans, as we are not grieving alone. Every country is feeling losses.
So how do we cope? Some will cope by keeping themselves busy. If they stay busy, they will not have time to think about it. I have had others say that they focus on the things they do have, technology for communication with others, a house over their head, food on the table and in some cases, they still have their job. Others cope by talking about how hard this is and how they are pushing through each day for their family who need them. I spoke to a woman the other day who shared that her faith is the prime reason that she gets up each day. She knows that God is in control and that she and her family will get through this. Most of us like to stay strong and focus on what needs to be done each day to navigate all of the losses and changes in our daily lives, but I am here to tell you that “It’s OK to cry”.
The health benefits of crying are immense. Research has found that in addition to being self-soothing, shedding emotional tears releases oxytocin and endorphins. These chemicals make people feel good and may also ease both physical and emotional pain. In this way, crying can help reduce pain and promote a sense of well-being. When humans cry in response to stress, their tears contain a number of stress hormones and other chemicals. Researchers believe that crying could reduce the levels of these chemicals in the body, which could, in turn, reduce stress. More research is needed into this area, however, to confirm this, but it makes sense. So, give yourself permission to take a pause and shed some tears, you will be doing your mind, body and soul a favor. And as always, never try to navigate losses without support. Find a good listener to share your grief and take comfort that you are not in this alone.
