In all forms, I would say that these particular stages in life are where the Self is still very refreshed with life, full of imagination and working at an immensely fast pace, soaking up information as the mind goes along. For this reason, working with a group that is dedicated to an active and physically stimulating approach to meditation and Relaxation therapy is fun and keeps the younger members of your class interested.Meditation and Relaxation Therapy classes often bring about images of a calm and relaxed environment. What most people forget is that relaxation does not necessarily have to be slow or mellow. Moving MeditationAs the name suggests, this section will explore movement within meditation and how to combine physical activity with meditation.These techniques are particularly popular with children and teens who may find calmer techniques to be a little boring. However, anyone (of any age) can do it and use it as part of their routine. A Good Warm UpAs with all active exercises, a good warm up is important. Spend a good amount of time rotating joints, gentle stretching and slow jogging on the spot to get your body warmed up. Exercise 1: Nature WalkingThis exercise is done outdoors, in the park or in areas where there is nature surroundings. This is especially great to do during the Summer months when the weather is warmer and kinder, so the full focus will not be on how cold your body is feeling! If you wish to do this exercise when it is cold, wrap up warm. Stay safe and keep an eye on the group as you walk. If you are dealing with really young members, it may be a good idea to have another adult at the back of the group to make sure that the younger members are safe at all times. It is a good idea to instruct your group as you go along with this meditation. Keep your group together.Follow these steps:1. Find a spot where you can all begin to do a thorough warm up.2. When you are warmed up and ready, begin to take slow steps. Be aware of your steps, feeling the Earth connecting to your body with every touch and step of the ground. 3. Now concentrate on your breath and watch how it moves in and out of your body. Feel the fresh air entering your lungs, expanding and releasing. 4. As you become more aware of your breath and your movement, try and put them together. Do not change the rhythm of your breath; simply change your pace of walking with your breath. 5. Now begin to look around. Observe the natural environment as you walk: the different colours, the different texture, the energy that each plants and tree gives out.6. Watch the reflections of the sun and how it plays with nature. 7. This exercise is intended to bring and reconnect with nature so take the time to enjoy your surroundings.8. End this exercise by grouping the class and discussing your thoughts and what the class observed. Exercise 2: Dynamic MeditationGet jumping and release your body to fast movement. This exercise is designed to release and express your Self with no barriers, exploring movement in letting go. Very good fun! A good work out too. Make sure you have enough room for you and the group to move and release freely.Follow these steps:1. Start off with a good warm up.2. Put on a CD or tape of your favourite music, preferably instrumental or nature sounds. Make sure that the pace of the music is fairly fast. 3. Start by standing with your feet shoulder width apart. 4. Start off slowly, moving your arms and shaking your body, from your head and down to your toes.5. Build up your movement until you are shaking, moving and expanding your body in ways that are release and stretch you. Don't worry if it doesn't 'look right'. It is not meant to have a certain rhythm, just go with your body flow. 6. Allow your body to pick up the flow and pace if it feels like. Do not go with your mind. Instead, go with your body and your inner depth. What does your body feel like doing with movement?7. Now go wild! Thrash your arms and legs in the air; scream out whatever you feel, release all the emotions within as your body begins to race. Enjoy the freedom of movement. 8. Continue to do this until you are feeling tired. 9. Watch the group closely and emphasise that when they feel it is time to move on to the next step, they should. Make sure you tell them what to do next, so they may follow when they feel it is right in a continued flow. At the point where you feel it is time to stop, let your body collapse slowly on the floor. Allow your body to fall in whatever position it takes.10. Be still, feel and observe your body – the breath, the emotions, the atmosphere of the group. Completely relax. Exercise 3: Swirling In FreedomYou will need a big space for this, especially to avoid accidents. Follow these steps:1. Put on a CD or tape of music, preferably instrumental or nature sounds. 2. Start off standing, with legs shoulder width apart.3. Spread out your arms and focus on the breath.4. Slowly begin to swirl your body at the same spot.5. Go at the pace of the music and with what your body feels. 6. Pick up the pace and slow the pace when it suits.7. After a few minutes of swirling, slow down and sit on the floor.8. Notice the body and emotions. Observe the breath and the heart beat.9. Stay in this position until you no longer feel that you are swirling, leaving your mind and body in a relaxed state.Exercise 4: A Walk In The JungleYoung people love this technique! It is an active way to bring out the imagination of any child or teenager. Or adult! They key is to have fun and enjoy t! This can be done at home or in the park.Follow these steps:1. Think of a list of animals with your group2. Each person, including the teacher, needs to be one of these animals on the list3. Put on your choice of music4. Stand in a circle, arm width apart from the other members5. The teacher begins by saying what animal they will pretend to be, going into the middle of the circle and dancing as that animal. Let the body take the form of this animal and act it out. 6. Do this for as long as you want, then return into your position of the circle7. The other members need to follow steps 4 and 5, one by one, in a clock-wise direction around the circle and pretending to be the animal they are. Exercise 5: Art And RelaxationArt is a therapeutic and relaxing form to release stress and build a bond with others, expressing the inner Self through colour and images.Bring a group together and make a plan to create a large piece of work. To include each member, assign a section of the larger piece for each member to do. Bring your ideas together on a regular basis to slowly form the whole picture.This is a long term project which can be very rewarding for every one who is involved.
About The Author
Linda Kleida Romera is a holistic natural health specialist, writer and Reiki healer/teacher. Based in London (United Kingdom), her services aim to explore creativity, Self growth, Self development and a healthy positive lifestyle. For more information on Linda's therapy work, courses and online services, please visit her website: www.purelyholistic.co.uk
