Every now and then, sitting still and being quiet can get old. After all, human beings were not meant to be sedentary creatures, which means that being still at a desk for hours at a time is actually counterintuitive. With kids most especially, when it’s time for a break, it’s time for a break, no ifs, ands or buts about it. Happily, it often only takes a few minutes to move, stretch, reground and refocus. Here’s how:
Each of us is rooted to the ground by our feet. Deepening our roots can begin with a simple visualization: stand still, with the feet planted firmly on the floor, directly under the shoulders, hip width apart. Have the group close their eyes, and imagine that roots are growing from the bottoms of the feet, through the floor, through the ground, and through the earth, where they wrap around Earth’s molten core. Then, begin to feel the points of contact where the feet touch the floor, and imagine all four corners of the feet are stapled to the ground.
Once roots have been firmly visualized and established, the focus can be placed elsewhere. Breathing deeply can both be powerful yet calming to explore. Have the group breathe together, inhaling deeply, then exhaling deeply, for several cycles of breath. Next, guide them through simple movements that are coordinated with each inhale and exhale. For instance, on an inhale, both arms reach up to the sky, and on the exhale, fold the body forward and touch the floor, (or knees, ankles, or toes). Inhale and twist the body to the right, exhale and twist the body to the left, and so on. Think of it like “Simon Says” with a twist. If the group is really overly energetic, have them finish with “shaking it all out” moving and shaking the whole body, while imagining that they are releasing the extra energy out through their roots and down into the ground.
To finish, root the feet back into the floor firmly, close the eyes, and take three more deep breaths, humming during each exhale.